Are you familiar with the trending 6-day gym workout schedule embraced by fitness stars and celebrities? If you're seeking a comprehensive plan to build muscle, shed weight, and maintain fitness, you're in luck. This regimen maximizes gym time for targeted muscle development, helping you reach your fitness aspirations efficiently.


Most gym enthusiasts prioritize bodybuilding and muscle gain. Establishing a workout routine isn't just a choice; it becomes a lifestyle. Targeted gym sessions focusing on specific muscle groups are vital for achieving muscle gain and other fitness goals like weight loss. A 6-day workout plan for muscle gain ensures comprehensive development across major muscle groups. This article explores effective 6-day workout routines aimed at realizing your fitness ambitions through consistent training. We'll discuss the essence of a 6-day gym workout schedule and its impact on muscle development, along with sharing a tailored plan for muscle gain and weight loss.

What is a 6-day workout routine?

To begin with, let us talk about what the 6-day gym workout schedule is and what exactly this routine is suitable for. The 6-day workout plan for muscle gain is a set of 6 different workouts on 6 days of the week. This schedule will involve one rest day as well. 6 different workouts will be done each day with a break in between the same. This is an advanced training schedule for experienced bodybuilders who have some experience and base to build muscles on and are not very suitable for beginners. 

Side Lunges

The 6-day workout plan is an intense training program which helps you target all the major muscle groups in your body every weak. You can utilize your workout time well and ensure maximum gains with this type of workout session. The 6-day workout routine allows you to train a different muscle group each day, and you can give the maximum required focus to each group using the right workout schedule for you. 

Is A 6-Day Training Split Effective?

A 6 days workout plan is one of the most effective training split for your muscles. There are various benefits of following this routine and working on the target muscle groups for gains. This is a natural way of gaining more muscle mass for experienced bodybuilders. The 6-day gym workout schedule will require you to be consistent and regularly present for your workout routine. This type of workout routine is also suitable for weight loss. 

Things To Consider When Deciding On Your Training Split-

Understanding a 6-day workout routine: It's a high-intensity regimen ideal for effective muscle building. Suitable for committed individuals, it may be challenging for beginners and is best suited for experienced bodybuilders. When planning your 6-day workout, consider factors like training experience, age, fitness goals, recovery needs, availability, weaknesses, and preferences. Consistency is key, balancing workouts with adequate rest and recovery. Next, we'll outline the best 6-day workout plan for muscle gain.

6-Day Muscle Building Workout Plan

As mentioned before, a 6-day workout routine helps you target different muscle groups each day and focus on all major muscle groups. This type of workout schedule also involves a rest day to aid recovery. Here is your 6 days workout plan, along with the warming-up exercises that you should add to your everyday workout routine. 

Day 1: Shoulders, Chest And Core Muscles

Warm Up:

  • Jumping rope for 30 seconds
  • Arm circles with or without weights
  • Push-ups
  • Pull-ups

Workout Routine:

  • Barbell bench press
  • Resistance band chest press
  • Military press
  • Banded push-ups to failures
  • Banded incline chest press
  • Lateral raises
  • Banded decline chest press
  • Resistance band crossovers
  • Resistance band raises
  • Banded glute bridges
  • Resistance band flyers
  • Resistance band shoulder press
  • Side plank hold: 30 seconds on every side
  • Plank hold: 30 seconds
  • Crunches to failure

Do 3 sets of 15 reps of each followed by 2-minute breaks in between.

Lateral Raises

Day 2: Triceps And Leg Muscles

Warm Up: 

  • Jump rope for 30 seconds
  • Fire hydrants
  • Bodyweight squats or walking lunges

Workout Routine:

  • 15 reps: tricep pushdowns
  • 20 reps: branded squats
  • 20 reps: standing calf raises
  • Banded squat hold: 30 seconds
  • 20 reps: banded lateral steps
  • 20 reps: seated leg curls
  • 12 reps: banded skull crushers
  • 20 reps: seated calf raises
  • Banded squats to failure

Do 3 sets each with 2-minute breaks in between.


Day 3: Back And Core Muscles

Warm Up:

  • Bike warm-up: 5 minutes
  • 30 seconds of rope jumping
  • Walking lunges or bodyweight squats
  • Arm circle with weight
  • Push-ups

Workout Routine:

  • 15 reps: Hammer strength pulldown 
  • 15 reps: lateral pulldowns including resistance bands
  • 15 reps: resistance band straight arm pulldown
  • 15 reps: ban-assisted pull-ups
  • 15 reps: barbell shrugs
  • 15 reps: banded glute bridges
  • 30 seconds side plank holds for each side
  • 30 seconds plank hold
  • 15 reps: clamshells
  • Crunches to failure

Do 3 sets each with 2-minute breaks in between.


Day 4: Triceps, Biceps And Leg Muscles

Warm Up:

  • 30 seconds of rope jumping
  • Arm circles with weights or pull-ups
  • Push-ups

Workout Routine:

  • Band-assisted tricep dips
  • Barbell curls
  • Hammer curls
  • Seated calf raises
  • Resistance band tricep extensions
  • Banded bicep curls
  • Standing calf raises
  • Banded push-ups to failure

Do 3 sets of 15 reps of each followed by 2-minute breaks in between.


Day 5: Rest Day

Rest is an important part of this workout plan 6 days a week. Your muscles need time for recovery, and your body needs a break from the intense workout. This rest day also helps your muscles repair and grow. You can choose to do light exercises or yoga or stretching on your rest day. 

Day 6: Shoulders, Chest And Abs

Warm Up:

  • Bike warm-up for 5 minutes
  • Jumping rope for 30 seconds
  • Arm circles with extra weight
  • Push-ups

Workout Routine

  • Military Press
  • Resistance Band Chest Press
  • Banded Flyers
  • Side laterals to front raise
  • Banded glute bridges
  • Decline banded flyers
  • 30 seconds side plank hold on each side
  • 30 seconds plank hold
  • Crunches to failure

Do 3 sets of 15 reps of each followed by 2-minute breaks in between.


Day 7: Biceps And Back Muscles

Warm Up:

  • Rope jumping for 30 seconds
  • Bike warm-up for 5 minutes
  • Arm circles with weights
  • Push-ups

Workout Routine:

  • 15 reps: bent-over rows with resistance bands
  • 20 reps: seated resistance band rows
  • 15 reps: deadlift
  • 15 reps: banded bicep curls
  • 15 reps: one arm rows
  • 15 reps: barbell curls
  • 15 reps: lateral pulldowns
  • 30 seconds plank hold
  • 15 reps: band-assisted pull-ups

Do 3 sets each with 2-minute breaks in between.

Dead lift

This is the best 6 days workout plan for fitness freaks who wish to gain more muscle naturally at the gym. 

How Effective Is The 6-Day Workout Routine?

In previous sections, we've covered the essence of a 6-day workout plan, including exercises, warm-up routines, and its effectiveness for muscle gain. If you're aiming for natural muscle mass growth, this intense regimen is highly effective. It's also beneficial for weight loss due to its high-intensity strength training nature. The outlined 6-day workout plan optimizes gym time efficiently, targeting key muscle groups effectively. It's an ideal choice for intermediate to advanced bodybuilders seeking comprehensive muscle coverage throughout the week.


As we reach the end of this informative article on the 6-day gym workout schedule, we hope that you would have understood this type of workout plan in detail. We have shared with you the workout you must do and the warming-up exercises as well to help you have the full idea of what you are supposed to do in this 6-day program for muscle gain. 


In case you have any doubts or queries related to the 6-day gym workout schedule, you can take a look at this section where we have tried answering the common questions related to this type of physical training.

1. Is 6 days a week in the gym too much for a beginner?

Yes, a 6-day gym workout plan is too much for a beginner. This workout schedule is well-suited for intermediate and advanced bodybuilders who have experience. This is because they do have some base to build muscles. Also, this schedule is extremely hard and requires a lot of motivation and determination on the part of the bodybuilder. 

2. Which schedule is the best for the gym?

When making a workout schedule or workout plan, 6 days a week working out and one day of rest is the best schedule. 

3. Which is the best workout schedule for weight loss?

A 5-day schedule with three days of strength training, one day of HIIT and one day of steady state cardio is the best for weight loss. 

4. What is the weight loss workout plan for women?

Weight loss workout plan for women will include cardio, strength training and HIIT. 

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