{"id":16271,"date":"2023-06-09T12:25:16","date_gmt":"2023-06-09T16:25:16","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=16271"},"modified":"2023-06-15T03:19:50","modified_gmt":"2023-06-15T07:19:50","slug":"6-month-workout-plan-for-skinny-guys-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/6-month-workout-plan-for-skinny-guys-with-pdf","title":{"rendered":"6 Month Bodybuilding Workout Plan for Skinny Guys with PDF"},"content":{"rendered":"\n<p>Many people want to bolster their muscles, beef up mass, and build a defined physique. However, going from skinny to muscular requires consistent lifting, proper eating, and a little knowledge of how muscles grow.<\/p>\n\n\n\n<p>In this article, I&#8217;ll share the ultimate 6 month bodybuilding workout plan for skinny guys who want to feel and look strong, the best tips for maximizing this workout plan and achieving optimal results, and a PDF file of this program so you can keep it handy.<\/p>\n\n\n\n<p>If you&#8217;re looking for a well-crafted, easy-to-follow, and effective workout program to build strength and muscle, explore this guide.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>ABOUT PROGRAM<\/strong><\/h2>\n\n\n\n<p>This program includes <a href=\"https:\/\/thefitnessphantom.com\/best-workout-splits-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">multiple training splits<\/a>, including the full-body, push-pull-legs (PPL), upper-lower, and <a href=\"https:\/\/thefitnessphantom.com\/6-day-muscle-group-workout-schedule\" target=\"_blank\" data-type=\"post\" data-id=\"10663\" rel=\"noreferrer noopener\">muscle-group splits<\/a>.<\/p>\n\n\n\n<p>The program will start with a three-day weekly full-body routine and end with a six-day weekly muscle-group split.<\/p>\n\n\n\n<p>The combination of different workout splits helps promote strength and hypertrophy.<\/p>\n\n\n\n<p>The sessions in the first couple of months will take 45-60 minutes, while the last few months will take 60 to minutes to complete.<\/p>\n\n\n\n<p>Males and females can both use this program to improve their fitness.<\/p>\n\n\n\n<p>Okay, let&#8217;s uncover the workout plan.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The Ultimate 6 Month Workout Plan for Skinny Guys to Build Muscle<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/6-Month-Workout-Plan-for-Skinny-Guys.jpg\" alt=\"6 Month Workout Plan for Skinny Guys\" class=\"wp-image-16299\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/6-Month-Workout-Plan-for-Skinny-Guys.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/6-Month-Workout-Plan-for-Skinny-Guys-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/6-Month-Workout-Plan-for-Skinny-Guys-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Month 1 &#8211; Full Body Workout<\/li>\n\n\n\n<li>Month 2 \u2013 Push\/Pull\/Legs<\/li>\n\n\n\n<li>Month 3 \u2013 Compound Split<\/li>\n\n\n\n<li>Month 4 \u2013 Upper\/Lower Split<\/li>\n\n\n\n<li>Month 5 \u2013 Hybrid Split<\/li>\n\n\n\n<li>Month 6 \u2013 Muscle Group Split<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Month 1 &#8211; Full Body Workout<\/h3>\n\n\n\n<p>You&#8217;ll do a three-day full-body weekly workout routine in your first month to start your skinny-to-muscular journey.<\/p>\n\n\n\n<p>The <a href=\"https:\/\/thefitnessphantom.com\/full-body-workout-routine-for-beginners\" target=\"_blank\" data-type=\"post\" data-id=\"5279\" rel=\"noreferrer noopener\">full-body training<\/a> is a great way to build foundational strength, increase cardiovascular fitness, and scale your fitness to the next level.<\/p>\n\n\n\n<p>Perform three sets of 10 to 15 reps with 1 to 3 minutes of rest in between.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Week 1<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Monday<\/th><th>Wednesday<\/th><th>Friday<\/th><\/tr><\/thead><tbody><tr><td>DB Farmer&#8217;s Walk<\/td><td>Machine Leg Press<\/td><td>V-Grip Lat Pulldown<\/td><\/tr><tr><td>Dumbbell Front Squat<\/td><td>DB Overhead Press<\/td><td>SM Flat Bench Press<\/td><\/tr><tr><td>SM Incline Bench Press<\/td><td>DB Lateral Raises<\/td><td>Rope Pushdown<\/td><\/tr><tr><td>Front Lat Pulldown<\/td><td>Seated Cable Row<\/td><td>Reverse Pec Deck Fly<\/td><\/tr><tr><td>Chinups<\/td><td>Pec Deck Fly<\/td><td>Machine Leg Curl<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Week 2<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Monday<\/th><th>Wednesday<\/th><th>Friday<\/th><\/tr><\/thead><tbody><tr><td>DB Farmer&#8217;s Walk<\/td><td>Machine Leg Press<\/td><td>V-Grip Lat Pulldown<\/td><\/tr><tr><td>Dumbbell Front Squat<\/td><td>Flat DB Bench Press<\/td><td>Cable Seated Rowing<\/td><\/tr><tr><td>DB Overhead Press<\/td><td>Machine Chest Fly<\/td><td>Reverse Pec Deck Fly<\/td><\/tr><tr><td>Chinups<\/td><td>Lateral Raise<\/td><td>Machine Leg Curl<\/td><\/tr><tr><td>1-arm Dumbbell Row<\/td><td>Bent-over Row<\/td><td>Machine Calf Raises<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Week 3<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Monday<\/th><th>Tuesday<\/th><th>Wednesday<\/th><\/tr><\/thead><tbody><tr><td>DB Front Lunges<\/td><td>Dumbbell Front Squat<\/td><td>Machine Leg Press<\/td><\/tr><tr><td>SM Incline Bench Press<\/td><td>Dumbbell Overhead Press<\/td><td>Bent-over Row<\/td><\/tr><tr><td>1-arm Dumbbell Row<\/td><td>Bent-over Lateral Raises<\/td><td>Dumbbell Pullover<\/td><\/tr><tr><td>Rope Pushdown<\/td><td>Seated Cable Row<\/td><td>Reverse Pec Deck Fly<\/td><\/tr><tr><td>Biceps Curl<\/td><td>Pec Deck Fly<\/td><td>Machine Leg Curl<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Week 4<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Monday<\/th><th>Tuesday<\/th><th>Wednesday<\/th><\/tr><\/thead><tbody><tr><td>DB Farmer&#8217;s Walk<\/td><td>Machine Leg Press<\/td><td>V-Grip Lat Pulldown<\/td><\/tr><tr><td>Dumbbell Front Squat<\/td><td>DB Overhead Press<\/td><td>SM Flat Bench Press<\/td><\/tr><tr><td>Incline DB Bench Press<\/td><td>DB Lateral Raises<\/td><td>Rope Pushdown<\/td><\/tr><tr><td>Front Lat Pulldown<\/td><td>Seated Cable Row<\/td><td>Reverse Pec Deck Fly<\/td><\/tr><tr><td>Chinups<\/td><td>Pec Deck Fly<\/td><td>Machine Leg Curl<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Workout routine for skinny guys<\/figcaption><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Month 2 &#8211; Push\/Pull\/Legs<\/h3>\n\n\n\n<p>The push-pull-leg (PPL) is a popular training split among bodybuilders. <\/p>\n\n\n\n<p>It involves doing push movements on day one, the pull exercises on day two, and leg workouts on day three.<\/p>\n\n\n\n<p>The push day includes the training of the chest, triceps, and shoulders; the pull day involves back, biceps, and posterior delt training; and the leg day includes the quad, ham, glute, and calves workout.<\/p>\n\n\n\n<p>I&#8217;ve embedded a <a href=\"https:\/\/thefitnessphantom.com\/push-pull-legs-3-day-split\" target=\"_blank\" data-type=\"post\" data-id=\"5447\" rel=\"noreferrer noopener\">three-day PPL split<\/a> in the second week of a six-month skinny guy workout routine. This will help you strengthen your foundation and progress your fitness for performing more challenging exercises.<\/p>\n\n\n\n<p><strong>Rep\/sets instructions:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sets: 3-4<\/li>\n\n\n\n<li>Reps: 8-12<\/li>\n\n\n\n<li>Rest b\/w sets: 1-3 minutes<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Week 1<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Push Workout (Monday)<\/th><th>Pull Workout (Wednesday)<\/th><th>Legs Day (Friday)<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Flat Bench Press<\/td><td>Front Lat Pulldown<\/td><td>DB Front Squat<\/td><\/tr><tr><td>Machine Incline Bench Press<\/td><td>Seated Cable Rowing<\/td><td>DB Front Lunges<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>1-arm Dumbbell Row<\/td><td>Cybex Leg Press<\/td><\/tr><tr><td>DB Front Delt Raises<\/td><td>Chin-ups<\/td><td>Machine Leg Curl<\/td><\/tr><tr><td>DB Lateral Delt Raises<\/td><td>Reverse Pec Deck Fly<\/td><td>DB Hip Thrust<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Week 2<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Push Workout (Monday)<\/th><th>Pull Workout (Wednesday)<\/th><th>Legs Day (Friday)<\/th><\/tr><\/thead><tbody><tr><td>Machine Incline Bench Press<\/td><td>V-Grip Lat Pulldown<\/td><td>Barbell Back Squat<\/td><\/tr><tr><td>High to Low Cable Fly<\/td><td>Seated Cable Rowing<\/td><td>DB Front Lunges<\/td><\/tr><tr><td>Arnold Press<\/td><td>Bent-over Barbell<\/td><td>Leg Extension<\/td><\/tr><tr><td>Cable Lateral Delt Raises<\/td><td>Facepull<\/td><td>Leg Curl<\/td><\/tr><tr><td>Rope Pushdown<\/td><td>Barbell Curl<\/td><td>Calf Raises<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Week 3<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Push Workout (Monday)<\/th><th>Pull Workout (Wednesday)<\/th><th>Legs Day (Friday)<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Flat Bench Press<\/td><td>Front Lat Pulldown<\/td><td>DB Front Squat<\/td><\/tr><tr><td>Machine Incline Bench Press<\/td><td>Seated Cable Rowing<\/td><td>DB Front Lunges<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>1-arm Dumbbell Row<\/td><td>Cybex Leg Press<\/td><\/tr><tr><td>DB Front Delt Raises<\/td><td>Chinups<\/td><td>Machine Leg Curl<\/td><\/tr><tr><td>DB Lateral Delt Raises<\/td><td>Reverse Pec Deck Fly<\/td><td>DB Hip Thrust<\/td><\/tr><tr><td>1-Arm Overhead Tris Extension<\/td><td>Hammer Curl<\/td><td>Calf Raises<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Week 4<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Push Workout (Monday)<\/th><th>Pull Workout (Wednesday)<\/th><th>Legs Day (Friday)<\/th><\/tr><\/thead><tbody><tr><td>Machine Incline Bench Press<\/td><td>V-Grip Lat Pulldown<\/td><td>Barbell Back Squat<\/td><\/tr><tr><td>High to Low Cable Fly<\/td><td>Seated Cable Rowing<\/td><td>DB Front Lunges<\/td><\/tr><tr><td>Arnold Press<\/td><td>Bent-over Barbell<\/td><td>Leg Extension<\/td><\/tr><tr><td>Cable Lateral Delt Raises<\/td><td>Facepull<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-romanian-deadlift\" target=\"_blank\" data-type=\"post\" data-id=\"3097\" rel=\"noreferrer noopener\">Dumbbell RDL<\/a><\/td><\/tr><tr><td>Bar Dips<\/td><td>Barbell Curl<\/td><td>Leg Curl<\/td><\/tr><tr><td>Rope Pushdown<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/forearm-barbell-exercises#1_Bent-over_Barbell_Wrist_Extension\" target=\"_blank\" rel=\"noreferrer noopener\">Wrist Extension<\/a><\/td><td>Calf Raises<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Workout program for skinny guys<\/figcaption><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Month 3 &#8211; Compound Split<\/h3>\n\n\n\n<p>You&#8217;ll primarily do <a href=\"https:\/\/thefitnessphantom.com\/list-of-compound-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"4243\" rel=\"noreferrer noopener\">compound exercises<\/a> in the third month. The compound movements engage multiple muscles simultaneously and stimulate strength and muscle growth.<\/p>\n\n\n\n<p>Also, there will be <a href=\"https:\/\/thefitnessphantom.com\/4-day-compound-workout-routine\" target=\"_blank\" data-type=\"post\" data-id=\"5065\" rel=\"noreferrer noopener\">four training sessions per week<\/a> instead of this during this time.<\/p>\n\n\n\n<p><strong>Schedule for 3rd Month:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday &#8211; <\/strong>Chest, Arms, and Legs<\/li>\n\n\n\n<li><strong>Tuesday &#8211;<\/strong> Back, Shoulder, and Core<\/li>\n\n\n\n<li><strong>Thursday &#8211;<\/strong> Legs, Chest, and Arms<\/li>\n\n\n\n<li><strong>Friday &#8211;<\/strong> Back, Shoulder, and Core<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Week 1<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th><strong>Monday <\/strong><\/th><th><strong>Tuesday <\/strong><\/th><th><strong>Thursday<\/strong><\/th><th><strong>Friday<\/strong><\/th><\/tr><\/thead><tbody><tr><td>Machine Leg Press<\/td><td>Conventional Deadlift<\/td><td>Barbell Back Squat<\/td><td>Bent-Over Barbell Row<\/td><\/tr><tr><td>Flat Barbell Bench Press<\/td><td>Pull-ups<\/td><td>Deficit Push-ups<\/td><td>Seated Cable Row<\/td><\/tr><tr><td>Incline DB Bench Press<\/td><td>Seated Cable Row<\/td><td>Bar Dips<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/iyt-raises-exercise#1_Incline_I-Y-T_raises\" target=\"_blank\" rel=\"noreferrer noopener\">Incline DB IYT Raises<\/a><\/td><\/tr><tr><td>Bar Dips<\/td><td>Arnold Press<\/td><td>Chinups<\/td><td>Barbell Shrug<\/td><\/tr><tr><td>Chin-ups<\/td><td>Hanging Knee Raises<\/td><td>Diamond Push-ups<\/td><td>Plank (1-min x 3)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Week 2<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th><strong>Monday <\/strong><\/th><th><strong>Tuesday <\/strong><\/th><th><strong>Thursday<\/strong><\/th><th><strong>Friday<\/strong><\/th><\/tr><\/thead><tbody><tr><td>Barbell Back Squat<\/td><td>Bent-Over Barbell Row<\/td><td>Front Lunges<\/td><td>Conventional Deadlift<\/td><\/tr><tr><td>Flat Barbell Bench Press<\/td><td>Pull-ups<\/td><td>Deficit Push-ups<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/best-dumbbell-plank-exercises#6_Incline_Dumbbell_Plank_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Elevated Plank Row<\/a><\/td><\/tr><tr><td>Bar Dips<\/td><td>Seated Cable Row<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-pullover\/\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Pullover<\/a><\/td><td><a href=\"https:\/\/thefitnessphantom.com\/best-dumbbell-crossfit-workouts#26_Standing_IYT_Raises\" target=\"_blank\" rel=\"noreferrer noopener\">Standing DB IYT Raises<\/a><\/td><\/tr><tr><td>Chin-ups<\/td><td>Arnold Press<\/td><td>Bar Dips<\/td><td>Barbell Shrug<\/td><\/tr><tr><td>DB Romanian Deadlift<\/td><td>Decline Crunches<\/td><td>Chinups<\/td><td><a href=\"https:\/\/www.youtube.com\/watch?v=zuc2ICvCBvs\" target=\"_blank\" rel=\"noreferrer noopener\">Kneeling DB H2L Chop<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Week 3<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th><strong>Monday <\/strong><\/th><th><strong>Tuesday <\/strong><\/th><th><strong>Thursday<\/strong><\/th><th><strong>Friday<\/strong><\/th><\/tr><\/thead><tbody><tr><td>Machine Leg Press<\/td><td>Conventional Deadlift<\/td><td>Barbell Back Squat<\/td><td>Bent-Over Barbell Row<\/td><\/tr><tr><td>Flat Barbell Bench Press<\/td><td>Pull-ups<\/td><td>Deficit Push-ups<\/td><td>Seated Cable Row<\/td><\/tr><tr><td>Incline DB Bench Press<\/td><td>Seated Cable Row<\/td><td>Bar Dips<\/td><td>Incline DB IYT Raises<\/td><\/tr><tr><td>Bar Dips<\/td><td>Arnold Press<\/td><td>Chinups<\/td><td>Barbell Shrug<\/td><\/tr><tr><td>Chin-ups<\/td><td>Hanging Knee Raises<\/td><td>Diamond Push-ups<\/td><td>Plank (1-min x 3)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Week 4<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th><strong>Monday <\/strong><\/th><th><strong>Tuesday <\/strong><\/th><th><strong>Thursday<\/strong><\/th><th><strong>Friday<\/strong><\/th><\/tr><\/thead><tbody><tr><td>Barbell Back Squat<\/td><td>Bent-Over Barbell Row<\/td><td>Front Lunges<\/td><td>Conventional Deadlift<\/td><\/tr><tr><td>Flat Barbell Bench Press<\/td><td>Pull-ups<\/td><td>Deficit Push-ups<\/td><td>Elevated Plank Row<\/td><\/tr><tr><td>Bar Dips<\/td><td>Seated Cable Row<\/td><td>Dumbbell Pullover<\/td><td>Standing DB IYT Raises<\/td><\/tr><tr><td>Chin-ups<\/td><td>Arnold Press<\/td><td>Bar Dips<\/td><td>Barbell Shrug<\/td><\/tr><tr><td>DB Romanian Deadlift<\/td><td>Decline Crunches<\/td><td>Chinups<\/td><td>Kneeling DB H2L Chop<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Workout schedule for skinny guys<\/figcaption><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Month 4 &#8211; Upper\/Lower Split<\/h3>\n\n\n\n<p>The upper-lower split involves training the upper and lower body on separate days. And it is one of the most effective training splits for strength and muscle gain. <\/p>\n\n\n\n<p>Here&#8217;s a <a href=\"https:\/\/thefitnessphantom.com\/5-day-upper-lower-split-with-pdf\" data-type=\"post\" data-id=\"5558\" target=\"_blank\" rel=\"noreferrer noopener\">five-day upper-lower split<\/a> that you&#8217;ll do in the fourth month of the skinny guy workout program:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Monday \u2013 Chest and Triceps<\/li>\n\n\n\n<li>Tuesday &#8211; Lower Body<\/li>\n\n\n\n<li>Wednesday &#8211; Back and Biceps<\/li>\n\n\n\n<li>Thursday \u2013 Lower Body<\/li>\n\n\n\n<li>Friday \u2013 Shoulder and Core<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday \u2013 Chest and Triceps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Barbell Bench Press<\/td><td>4<\/td><td>8-12<\/td><td>2-3 min<\/td><\/tr><tr><td>Incline DB Bench Press<\/td><td>3<\/td><td>8-12<\/td><td>1-2 min<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>4<\/td><td>12-15<\/td><td>1-2 min<\/td><\/tr><tr><td>Bar Dips<\/td><td>3<\/td><td>6-10<\/td><td>1-2 min<\/td><\/tr><tr><td>Skull Crushers<\/td><td>3<\/td><td>10-12<\/td><td>1-2 min<\/td><\/tr><tr><td>Rope Pushdown<\/td><td>3<\/td><td>12-15<\/td><td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday &#8211; Lower Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Barbell Back Squat<\/td><td>4<\/td><td>6-10<\/td><td>2-3 min<\/td><\/tr><tr><td>Leg Extension<\/td><td>3<\/td><td>12-15<\/td><td>1-2 min<\/td><\/tr><tr><td>Dumbbell Step-up<\/td><td>2<\/td><td>8-10<\/td><td>1-2 min<\/td><\/tr><tr><td>Machine Leg Curl<\/td><td>4<\/td><td>12-15<\/td><td>1-2 min<\/td><\/tr><tr><td>Barbell Hip Thrust<\/td><td>3<\/td><td>8-12<\/td><td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday &#8211; Back and Biceps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Pull-ups<\/td><td>3<\/td><td>6-10<\/td><td>1-2 min<\/td><\/tr><tr><td>Lat Pulldown<\/td><td>4<\/td><td>10-12<\/td><td>2-3 min<\/td><\/tr><tr><td>Seated Cable Rowing<\/td><td>4<\/td><td>10-12<\/td><td>2-3 min<\/td><\/tr><tr><td>1-arm Dumbbell Row<\/td><td>3<\/td><td>10-12<\/td><td>1-2 min<\/td><\/tr><tr><td>EZ Barbell Curl<\/td><td>2<\/td><td>15-20<\/td><td>1-2 min<\/td><\/tr><tr><td>Hammer Curl<\/td><td>2<\/td><td>15-20<\/td><td>1-2 min<\/td><\/tr><tr><td>Preacher Curl<\/td><td>2<\/td><td>15-20<\/td><td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday \u2013 Lower Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Lunges<\/td><td>3<\/td><td>8-10<\/td><td>1-2 min<\/td><\/tr><tr><td>Machine Leg Press<\/td><td>4<\/td><td>12-15<\/td><td>2-3 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-squat-variations#10_Dumbbell_Pop_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">DB Pop Squat<\/a><\/td><td>3<\/td><td>8-10<\/td><td>1-2 min<\/td><\/tr><tr><td>Romanian Deadlift<\/td><td>4<\/td><td>8-10<\/td><td>1-2 min<\/td><\/tr><tr><td>Calf Raises<\/td><td>3<\/td><td>15-20<\/td><td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday \u2013 Shoulder and Core<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Arnold Press<\/td><td>4<\/td><td>8-12<\/td><td>2-3 min<\/td><\/tr><tr><td>Dumbbell Lateral Raises<\/td><td>4<\/td><td>10-12<\/td><td>1-2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-rear-delt-exercises\" target=\"_blank\" rel=\"noreferrer noopener\">Rear Delt Dumbbell Fly<\/a><\/td><td>4<\/td><td>10-12<\/td><td>1-2 min<\/td><\/tr><tr><td>DB\/BB Shoulder Shrug<\/td><td>3<\/td><td>10-12<\/td><td>1-2 min<\/td><\/tr><tr><td>Hanging Knee Raises<\/td><td>2<\/td><td>15-20<\/td><td>45-sec<\/td><\/tr><tr><td>High-2-Low Cable Chop<\/td><td>2<\/td><td>10-15<\/td><td>45-sec<\/td><\/tr><tr><td>Kneeling Cable Crunches<\/td><td>2<\/td><td>10-15<\/td><td>45-sec<\/td><\/tr><tr><td>Forearm Plank<\/td><td>2<\/td><td>1-min<\/td><td>45-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Month 5 &#8211; Hybrid Split<\/h3>\n\n\n\n<p>The <a href=\"https:\/\/thefitnessphantom.com\/5-day-gym-workout-schedule-with-pdf\" data-type=\"post\" data-id=\"4505\" target=\"_blank\" rel=\"noreferrer noopener\">hybrid split program<\/a> involves a combined workout of the upper and lower body. It will be slightly different than the upper\/lower split but can be equally or more effective.<\/p>\n\n\n\n<p><strong>Here&#8217;s the schedule for the fifth month:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Day 1 \u2013 Chest and Triceps, and Core<\/li>\n\n\n\n<li>Day 2 \u2013 Back, Biceps, and forearms<\/li>\n\n\n\n<li>Day 3 \u2013 Quad, Calves, and Shoulders<\/li>\n\n\n\n<li>Day 4 \u2013 Chest and Triceps, and Core<\/li>\n\n\n\n<li>Day 5 \u2013 Back, Biceps, and forearms<\/li>\n\n\n\n<li>Day 6 \u2013 Shoulders, Hamstrings, and Glute<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1 \u2013 Chest and Triceps, and Core<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Barbell Flat Bench Press<\/td><td>4<\/td><td>8-12<\/td><td>2-3 min<\/td><\/tr><tr><td>Incline DB Bench Press<\/td><td>3<\/td><td>10-12<\/td><td>2-3 min<\/td><\/tr><tr><td>Machine Chest Fly<\/td><td>3<\/td><td>12-15<\/td><td>1-2 min<\/td><\/tr><tr><td>Parallel Bar Dip<\/td><td>3<\/td><td>6-10<\/td><td>1-2 min<\/td><\/tr><tr><td>Skull Crusher<\/td><td>2<\/td><td>10-12<\/td><td>1-2 min<\/td><\/tr><tr><td>Rope Pushdown<\/td><td>2<\/td><td>15-20<\/td><td>1-2 min<\/td><\/tr><tr><td>Hanging Knee Raise<\/td><td>2<\/td><td>10-15<\/td><td>45-sec<\/td><\/tr><tr><td>Kneeling Cable Crunches<\/td><td>2<\/td><td>10-15<\/td><td>45-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2 \u2013 Back, Biceps, and Forearms<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Deadlift<\/td><td>4<\/td><td>5<\/td><td>3-min<\/td><\/tr><tr><td>Front Lat Pulldown<\/td><td>3<\/td><td>10-12<\/td><td>2-min<\/td><\/tr><tr><td>Seated Cable Rowing<\/td><td>3<\/td><td>10-12<\/td><td>2-min<\/td><\/tr><tr><td>Single-Arm Dumbbell Row<\/td><td>3<\/td><td>8-10<\/td><td>1-2 min<\/td><\/tr><tr><td>Seated Cable Curl<\/td><td>2<\/td><td>15-20<\/td><td>1-2 min<\/td><\/tr><tr><td>Hammer Curl<\/td><td>2<\/td><td>15-20<\/td><td>1-2 min<\/td><\/tr><tr><td>Forearm Extension<\/td><td>2<\/td><td>15-20<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3 \u2013 Quadriceps, Calves, and Shoulders<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>4<\/td><td>6-12<\/td><td>3-min<\/td><\/tr><tr><td>Leg Extension<\/td><td>3<\/td><td>15-20<\/td><td>1-2 min<\/td><\/tr><tr><td>Calf Raises<\/td><td>3<\/td><td>15-20<\/td><td>1-2 min<\/td><\/tr><tr><td>Barbell Overhead Press<\/td><td>3<\/td><td>10-12<\/td><td>1-2 min<\/td><\/tr><tr><td>Dumbbell Lateral Raise<\/td><td>4<\/td><td>10-12<\/td><td>1-2 min<\/td><\/tr><tr><td>Seated Rear Delt Raise<\/td><td>4<\/td><td>10-12<\/td><td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4 \u2013 Chest and Triceps,&nbsp;Core<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Incline Machine Bench Press<\/td><td>4<\/td><td>8-12<\/td><td>2-3 min<\/td><\/tr><tr><td>High to Low Cable Fly<\/td><td>4<\/td><td>10-12<\/td><td>2-3 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/weighted-push-ups\/\" target=\"_blank\" rel=\"noreferrer noopener\">Weighted Pushup<\/a><\/td><td>3<\/td><td>8-10<\/td><td>2-3 min<\/td><\/tr><tr><td>Skull Crusher<\/td><td>3<\/td><td>10-12<\/td><td>1-2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/one-dumbbell-exercises-for-arms#7_Single-arm_Dumbbell_Overhead_Tricep_Extension\" target=\"_blank\" rel=\"noreferrer noopener\">1-arm Overhead Tricep Extension<\/a><\/td><td>2<\/td><td>15-20<\/td><td>1-2 min<\/td><\/tr><tr><td>Triceps Kickback<\/td><td>2<\/td><td>15-20<\/td><td>1-2 min<\/td><\/tr><tr><td>Hanging Knee Raises<\/td><td>2<\/td><td>15-20<\/td><td>1-2 min<\/td><\/tr><tr><td>Decline Bench Crunches<\/td><td>2<\/td><td>10-12<\/td><td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5 \u2013 Back, Biceps, and Wrist<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Pull-ups<\/td><td>3<\/td><td>6-12<\/td><td>1-2 min<\/td><\/tr><tr><td>Front Lat Pulldown<\/td><td>4<\/td><td>8-12<\/td><td>2-3 min<\/td><\/tr><tr><td>Seated Cable Rowing<\/td><td>4<\/td><td>8-12<\/td><td>2-3 min<\/td><\/tr><tr><td>T-Bar Row<\/td><td>3<\/td><td>8-12<\/td><td>2-3 min<\/td><\/tr><tr><td>Incline Dumbbell Curl<\/td><td>2<\/td><td>8-10<\/td><td>1-2 min<\/td><\/tr><tr><td>Preacher Curl<\/td><td>2<\/td><td>10-12<\/td><td>1-2 min<\/td><\/tr><tr><td>Hammer Curl<\/td><td>2<\/td><td>10-12<\/td><td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6 \u2013 Shoulders, Hamstrings, and Glutes<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Arnold Press<\/td><td>3<\/td><td>8-10<\/td><td>2-3 min<\/td><\/tr><tr><td>Leaning Cable Lateral Raise<\/td><td>3<\/td><td>8-10<\/td><td>2-3 min<\/td><\/tr><tr><td>Rear Delt Machine Flyes<\/td><td>3<\/td><td>10-12<\/td><td>2-3 min<\/td><\/tr><tr><td>Shoulder Shrug<\/td><td>3<\/td><td>10-12<\/td><td>1-2 min<\/td><\/tr><tr><td>DB Romanian Deadlift<\/td><td>3<\/td><td>6-8<\/td><td>2-3 min<\/td><\/tr><tr><td>Leg Curl<\/td><td>3<\/td><td>15-20<\/td><td>1-2 min<\/td><\/tr><tr><td>Hip Thrust<\/td><td>3<\/td><td>10-12<\/td><td>2-3 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Month 6 &#8211; Muscle Group Split<\/h3>\n\n\n\n<p>The muscle group split allows you to train each muscle individually. It is also known as <a href=\"https:\/\/thefitnessphantom.com\/5-day-bro-split-routine-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"8300\" rel=\"noreferrer noopener\">Bro-split<\/a>. <\/p>\n\n\n\n<p>The Bro-split is a straightforward and effective training schedule and can help you increase strength and improve muscle definition. <\/p>\n\n\n\n<p><strong>Here&#8217;s the schedule for the sixth month of this ultimate routine.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Day 1 \u2013 Chest<\/li>\n\n\n\n<li>Day 2- Legs<\/li>\n\n\n\n<li>Day 3 \u2013 Back<\/li>\n\n\n\n<li>Day 4 \u2013 Shoulder<\/li>\n\n\n\n<li>Day 5 \u2013 Biceps and Core<\/li>\n\n\n\n<li>Day 6 \u2013 Triceps and Core<\/li>\n\n\n\n<li>Day 7 \u2013 OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1 \u2013 Chest<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>4<\/td><td>8-12<\/td><td>2-3 min<\/td><\/tr><tr><td>Incline DB Bench Press<\/td><td>4<\/td><td>8-12<\/td><td>2-3 min<\/td><\/tr><tr><td>Seated Peck Fly<\/td><td>4<\/td><td>15-20<\/td><td>1-2 min<\/td><\/tr><tr><td>Parallel Bar Dips<\/td><td>3<\/td><td>10-12<\/td><td>2-3 min<\/td><\/tr><tr><td>Dumbbell Pullover<\/td><td>3<\/td><td>10-12<\/td><td>2-3 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 2- Legs<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Barbell Back Squat<\/td><td>4<\/td><td>6-12<\/td><td>2-3 min<\/td><\/tr><tr><td>Leg Press<\/td><td>4<\/td><td>10-12<\/td><td>2-3 min<\/td><\/tr><tr><td>Leg Extension<\/td><td>3<\/td><td>15-20<\/td><td>1-2 min<\/td><\/tr><tr><td>Machine Leg Curl<\/td><td>3<\/td><td>15-20<\/td><td>1-2 min<\/td><\/tr><tr><td>Barbell Hip Thrust<\/td><td>3<\/td><td>10-12<\/td><td>1-2 min<\/td><\/tr><tr><td>Calf Raises<\/td><td>3<\/td><td>15-20<\/td><td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 3 \u2013 Back<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Reps<\/th><th>% of 1RM<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Pullups<\/td><td>AMRAP X 3<\/td><td>Bodyweight<\/td><td>2 min<\/td><\/tr><tr><td>Front Lat Pulldown<\/td><td>15, 12, 10, 8<\/td><td>50%, 60%, 70%, 75%<\/td><td>2 min<\/td><\/tr><tr><td>Seated Cable Rowing<\/td><td>15, 12, 10, 8<\/td><td>50%, 60%, 70%, 75%<\/td><td>2 min<\/td><\/tr><tr><td>Bent-over Barbell Row<\/td><td>10-12 x 3<\/td><td>50-70%<\/td><td>2 min<\/td><\/tr><tr><td>Cable Facepull<\/td><td>10-12 x 3<\/td><td>50-60%<\/td><td>2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 4 \u2013 Triceps and Abs<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Bar Dips<\/td><td>3<\/td><td>10-12<\/td><td>2-min<\/td><\/tr><tr><td>Skull Crusher<\/td><td>3<\/td><td>10-12<\/td><td>2-min<\/td><\/tr><tr><td>Rope Pushdown<\/td><td>3<\/td><td>10-12<\/td><td>1-min<\/td><\/tr><tr><td>1-arm Overhead Tricep Extension<\/td><td>3<\/td><td>10-12<\/td><td>1-min<\/td><\/tr><tr><td>Triceps Kickback<\/td><td>3<\/td><td>10-12<\/td><td>1-min<\/td><\/tr><tr><td>Hanging Knee Raises<\/td><td>2<\/td><td>15-20<\/td><td>30-sec<\/td><\/tr><tr><td>Decline Cable Crunches<\/td><td>2<\/td><td>10-12<\/td><td>30-sec<\/td><\/tr><tr><td>High-to-Low Cable Chop<\/td><td>2<\/td><td>10-12<\/td><td>30-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 5 \u2013 Shoulder<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Military Press<\/td><td>3<\/td><td>8-12<\/td><td>2-min<\/td><\/tr><tr><td>Dumbbell Front Raise<\/td><td>3<\/td><td>8-12<\/td><td>2-min<\/td><\/tr><tr><td>Dumbbell Lateral Raises<\/td><td>4<\/td><td>10-12<\/td><td>2-min<\/td><\/tr><tr><td>Bent-over Rear Delt Fly<\/td><td>3<\/td><td>10-12<\/td><td>2-min<\/td><\/tr><tr><td>Reverse Pec Deck Fly<\/td><td>3<\/td><td>10-12<\/td><td>2-min<\/td><\/tr><tr><td>DB\/Barbell Shrug<\/td><td>3<\/td><td>10-12<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 6 \u2013 Biceps and Core<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Chinups<\/td><td>4<\/td><td>6-10<\/td><td>2-min<\/td><\/tr><tr><td>EZ Barbell Curl<\/td><td>3<\/td><td>15-20<\/td><td>2-min<\/td><\/tr><tr><td>Cable Curl<\/td><td>3<\/td><td>12-15<\/td><td>2-min<\/td><\/tr><tr><td>Preacher Curl<\/td><td>3<\/td><td>12-15<\/td><td>2-min<\/td><\/tr><tr><td>Hammer Curl<\/td><td>3<\/td><td>12-15<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/10-minute-abs-workout\" target=\"_blank\" rel=\"noreferrer noopener\">10-min Core Workout<\/a><\/td><td>&#8211;<\/td><td>\u2013<\/td><td>\u2013<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Key Tips for Maximizing Your Workout Plan and Achieving Optimal Results<\/strong><\/h2>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. Pre-Workout Meal<\/strong><\/h4>\n\n\n\n<p>A good pre-workout meal sets the foundation for an effective workout session. The pre-workout meal helps you perform better during the workout and supports muscle-building.<sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_16271\"><a href=\"javascript:void(0)\"  title=\" Martinez N, Campbell B, Franek M, Buchanan L, Colquhoun R. The effect of acute pre-workout supplementation on power and strength performance. J Int Soc Sports Nutr. 2016;13:29. Published 2016 Jul 16. doi:10.1186\/s12970-016-0138-7\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_16271-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_16271-1\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"1\"> Martinez N, Campbell B, Franek M, Buchanan L, Colquhoun R. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4947244\/\" target=\"_blank\" rel=\"noreferrer noopener\">The effect of acute pre-workout supplementation on power and strength performance<\/a>. J Int Soc Sports Nutr. 2016;13:29. Published 2016 Jul 16. doi:10.1186\/s12970-016-0138-7<\/span><\/p>\n\n\n\n<p>You should have your meal 30 minutes to 2 hours before the training, depending on what kind of food you consume.<\/p>\n\n\n\n<p><strong>Examples of pre-workout foods include:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Protein Shake<\/li>\n\n\n\n<li>Chicken Salad<\/li>\n\n\n\n<li>Dried Fruits<\/li>\n\n\n\n<li>Oatmeal<\/li>\n\n\n\n<li>Energy Bars<\/li>\n\n\n\n<li>Peanut Butter and Toast<\/li>\n\n\n\n<li>Yogurt with Fruit\/Granola<\/li>\n\n\n\n<li>Fruit Smoothies<\/li>\n\n\n\n<li>Eggs<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. Workout When You Feel Energetic<\/strong><\/h4>\n\n\n\n<p>Working out when you feel active lets you put your 100 percent into the workout. It could be morning, afternoon, or evening.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. <a href=\"https:\/\/www.wikihow.com\/Warm-up-for-Weight-Lifting-Exercises\" target=\"_blank\" rel=\"noreferrer noopener\">Warm up Before Lifting<\/a><\/strong><\/h4>\n\n\n\n<p>Warm-up is a crucial part of any weight training routine as it helps prevent injuries and improve performance. The goal is to increase blood flow and heart rate and get yourself ready for weight training. You can do some&nbsp;<a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">low-intense cardio exercises<\/a>&nbsp;(not stretching), such as jogging, jumping jacks, running on the treadmill, or bicycling, for 5 minutes to get ready.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. Keep yourself hydrated during the workout<\/strong><\/h4>\n\n\n\n<p>Several studies have shown keeping yourself hydrated during the workout is essential to prevent injuries and uneasiness and enhance performance. So, it is best to drink water when you feel hypohydration.<sup class=\"modern-footnotes-footnote \" data-mfn=\"2\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_16271\"><a href=\"javascript:void(0)\"  title=\" Judelson DA, Maresh CM, Farrell MJ, et al.&nbsp;Effect of hydration state on strength, power, and resistance exercise performance.&nbsp;Med Sci Sports Exerc. 2007;39(10):1817-1824. doi:10.1249\/mss.0b013e3180de5f22\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_16271-2\">2<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_16271-2\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"2\"> Judelson DA, Maresh CM, Farrell MJ, et al.&nbsp;<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17909410\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effect of hydration state on strength, power, and resistance exercise performance<\/a>.&nbsp;<em>Med Sci Sports Exerc<\/em>. 2007;39(10):1817-1824. doi:10.1249\/mss.0b013e3180de5f22<\/span>, <sup class=\"modern-footnotes-footnote \" data-mfn=\"3\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_16271\"><a href=\"javascript:void(0)\"  title=\"Judelson DA, Maresh CM, Yamamoto LM, et al.&nbsp;Effect of hydration state on resistance exercise-induced endocrine markers of anabolism, catabolism, and metabolism.&nbsp;J Appl Physiol (1985). 2008;105(3):816-824. doi:10.1152\/japplphysiol.01010.2007\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_16271-3\">3<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_16271-3\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"3\">Judelson DA, Maresh CM, Yamamoto LM, et al.&nbsp;<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18617629\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effect of hydration state on resistance exercise-induced endocrine markers of anabolism, catabolism, and metabolism<\/a>.&nbsp;<em>J Appl Physiol (1985)<\/em>. 2008;105(3):816-824. doi:10.1152\/japplphysiol.01010.2007<\/span><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. Post-workout stretching and cool down<\/strong><\/h4>\n\n\n\n<p>Most people often miss post-workout stretching, but many athletes and coaches recommend doing this. It may have a positive impact on your training because it helps reduce muscle soreness.<sup class=\"modern-footnotes-footnote \" data-mfn=\"4\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_16271\"><a href=\"javascript:void(0)\"  title=\"  Andersen, J C. \u201cStretching before and after exercise: effect on muscle soreness and injury risk.\u201d&nbsp;Journal of athletic training&nbsp;vol. 40,3 (2005): 218-20\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_16271-4\">4<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_16271-4\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"4\">  Andersen, J C. \u201c<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1250267\/\" target=\"_blank\" rel=\"noreferrer noopener\">Stretching before and after exercise: effect on muscle soreness and injury risk<\/a>.\u201d&nbsp;<em>Journal of athletic training<\/em>&nbsp;vol. 40,3 (2005): 218-20<\/span><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>6. Post-workout Meal<\/strong><\/h4>\n\n\n\n<p>The post-workout meal plays a crucial role in building muscles. You can have a great workout session, but if you don&#8217;t consume the protein and carbs after the workout, your muscles might not grow.<\/p>\n\n\n\n<p>That&#8217;s why you should have a great meal after the resistance training to maximize your results. There&#8217;s no scientific evidence that taking a post-workout meal just after the workout elicits better results. Still, it is good to take your meal as soon as you finish the workout.<\/p>\n\n\n\n<p>I suggest consuming at least 40-50 grams of protein and one gram of carbs per kg of your body weight for optimal results (it is only an example, a nutritionist can help you better in this case).<\/p>\n\n\n\n<p><strong>Examples of Post-Workout Meals:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Protein shake and banana.<\/li>\n\n\n\n<li>Oatmeal with yogurt, almonds, and berries.<\/li>\n\n\n\n<li>Chicken burrito with salad and cheese.<\/li>\n\n\n\n<li>Grilled chicken with roasted vegetables and rice.<\/li>\n\n\n\n<li>Egg omelet with avocado on whole grain toast.<\/li>\n\n\n\n<li>Salmon with sweet potato.<\/li>\n\n\n\n<li>Whole grain crackers with cheese and fruit.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>7. Make Progress<\/strong><\/h4>\n\n\n\n<p>Increase the load, the number of reps and sets, and the session duration as you progress further. Pushing your limit to a certain extent may help you build muscle faster.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>8. Creator note<\/strong><\/h4>\n\n\n\n<p>You can make any changes you want in this program. For example, you can increase and decrease repetitions, sets, interval time, and the daily workout duration. You can also replace any exercise you don&#8217;t like.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Can This 6-Month Routine Transform Your Physique from Skinny to Muscular?<\/strong><\/h2>\n\n\n\n<p>Working out consistently for six months will most probably help you transform your physique to a certain extent.<\/p>\n\n\n\n<p>However, you should understand that muscle building is a process, and it takes time to cultivate. For some people, it can take up to six months to see some noticeable changes, while for others, it can take more than a year, depending on several factors, including workout consistency, diet, recovery, progression, and genetics.<\/p>\n\n\n\n<p><strong>Related: <\/strong><a href=\"https:\/\/thefitnessphantom.com\/how-long-does-it-take-to-build-noticeable-muscle\" target=\"_blank\" rel=\"noreferrer noopener\">How Long Does It Take To Build Noticeable Muscle?<\/a><\/p>\n\n\n\n<p>You can get the best workout plan for muscle building from renowned certified professionals in the world, but if you do not follow the routine consistently and consume the required nutrition, you won&#8217;t be able to achieve the best results in your entire life. <\/p>\n\n\n\n<p>So, make sure you stay committed to your goal and work on that to see the noticeable changes.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Skinny Guy Workout Plan PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-9fc45a5d-9bbe-465f-9e54-bc7b573bc71f\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/6-MONTH-WORKOUT-PLAN-PDF-FOR-SKINNY-TO-MUSCULAR.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">6-MONTH-WORKOUT-PLAN-PDF-FOR-SKINNY-TO-MUSCULAR<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/6-MONTH-WORKOUT-PLAN-PDF-FOR-SKINNY-TO-MUSCULAR.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-9fc45a5d-9bbe-465f-9e54-bc7b573bc71f\" download>Download<\/a><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p>If you train at home with little or no equipment, you can explore this <a href=\"https:\/\/thefitnessphantom.com\/6-month-bodyweight-workout-plan-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"14186\" rel=\"noreferrer noopener\">six-month bodyweight workout plan<\/a>.<\/p>\n<h3 class=\"modern-footnotes-list-heading \">References<\/h3><ul class=\"modern-footnotes-list \"><li><span>1<\/span><div> Martinez N, Campbell B, Franek M, Buchanan L, Colquhoun R. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4947244\/\" target=\"_blank\" rel=\"noreferrer noopener\">The effect of acute pre-workout supplementation on power and strength performance<\/a>. J Int Soc Sports Nutr. 2016;13:29. Published 2016 Jul 16. doi:10.1186\/s12970-016-0138-7<\/div><\/li><li><span>2<\/span><div> Judelson DA, Maresh CM, Farrell MJ, et al.&nbsp;<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17909410\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effect of hydration state on strength, power, and resistance exercise performance<\/a>.&nbsp;<em>Med Sci Sports Exerc<\/em>. 2007;39(10):1817-1824. doi:10.1249\/mss.0b013e3180de5f22<\/div><\/li><li><span>3<\/span><div>Judelson DA, Maresh CM, Yamamoto LM, et al.&nbsp;<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18617629\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effect of hydration state on resistance exercise-induced endocrine markers of anabolism, catabolism, and metabolism<\/a>.&nbsp;<em>J Appl Physiol (1985)<\/em>. 2008;105(3):816-824. doi:10.1152\/japplphysiol.01010.2007<\/div><\/li><li><span>4<\/span><div>  Andersen, J C. \u201c<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1250267\/\" target=\"_blank\" rel=\"noreferrer noopener\">Stretching before and after exercise: effect on muscle soreness and injury risk<\/a>.\u201d&nbsp;<em>Journal of athletic training<\/em>&nbsp;vol. 40,3 (2005): 218-20<\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>Many people want to bolster their muscles, beef up mass, and build a defined physique. However, going from skinny to muscular requires consistent lifting, proper eating, and a little knowledge of how muscles grow. In this article, I&#8217;ll share the ultimate 6 month bodybuilding workout plan for skinny guys who want to feel and look &#8230; <a title=\"6 Month Bodybuilding Workout Plan for Skinny Guys with PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/6-month-workout-plan-for-skinny-guys-with-pdf\" aria-label=\"Read more about 6 Month Bodybuilding Workout Plan for Skinny Guys with PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":16300,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,471],"tags":[374,381],"class_list":["post-16271","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-muscle-building","tag-muscle-building","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/16271","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=16271"}],"version-history":[{"count":31,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/16271\/revisions"}],"predecessor-version":[{"id":16457,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/16271\/revisions\/16457"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/16300"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=16271"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=16271"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=16271"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}