{"id":4425,"date":"2021-07-07T23:06:15","date_gmt":"2021-07-08T03:06:15","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=4425"},"modified":"2023-12-27T07:31:29","modified_gmt":"2023-12-27T07:31:29","slug":"6-day-gym-workout-schedule-and-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/6-day-gym-workout-schedule-and-pdf","title":{"rendered":"6 Day Gym Workout Schedule with PDF (PPL\/Split\/Cardio)"},"content":{"rendered":"\n<p>Whether you want to build muscles, lose weight, or achieve both simultaneously, you need an effective workout schedule. <\/p>\n\n\n\n<p>A well-designed routine allows you to work out in an organized manner and helps you achieve your fitness goal.<\/p>\n\n\n\n<p>However, people follow different workout plans depending on their fitness level, goals, and personal preferences. That\u2019s why I\u2019ve created multiple 6 day gym workout routines (with PDFs), from muscle gain to weight loss.<\/p>\n\n\n\n<p>You can download the one you need based on your goal. You can also make any changes in the program and adjust it according to your want.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Who Can Follow the 6 Day Split Program?<\/strong><\/h2>\n\n\n\n<p>These 6-day gym workout plans are primarily for intermediate and advanced lifters who want to put on muscles, increase strength, improve cardiovascular health, and speed up weight loss.<\/p>\n\n\n\n<p>So, whether you are a male or female, you can download one of the routines depending on your fitness goal.<\/p>\n\n\n\n<p>If you&#8217;re a beginner, you can complete the 6 days split into 2 weeks or save this <a href=\"https:\/\/thefitnessphantom.com\/1-hour-gym-workout-for-beginners\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>1 Hour Gym Workout weekly plan<\/strong><\/a> that I&#8217;ve created especially for beginners.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Summary and Description<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/Gym-Workout-1024x683.jpg\" alt=\"6 Day Gym Workout Schedule And PDF\" class=\"wp-image-4447\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/Gym-Workout-1024x683.jpg 1024w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/Gym-Workout-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/Gym-Workout-768x512.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/Gym-Workout.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>You&#8217;ll see the following routines in this article:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>6 Day Push\/Pull\/Legs Gym Workout Schedule<\/li>\n\n\n\n<li>6 Day Bro-Split Gym Workout Plan<\/li>\n\n\n\n<li>6-Day Full Body Gym Training Routine<\/li>\n\n\n\n<li>6-Day Gym Workout Program for Weight Loss<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Rest or Interval between sets<\/strong><\/h4>\n\n\n\n<p>The rest between each set should be about 1 to 3 minutes. If you do <a href=\"https:\/\/thefitnessphantom.com\/hiit-exercises-list\" data-type=\"post\" data-id=\"3425\" target=\"_blank\" rel=\"noreferrer noopener\">HIIT exercises<\/a>, the intervals should be around 20 to 60 seconds, depending on the exercise type and your fitness level.<\/p>\n\n\n\n<p>When your workout goal is muscular hypertrophy, the short intervals of 30-60 seconds might be most effective when you combine the moderate-intensity sets, as studies suggested. <sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_4425\"><a href=\"javascript:void(0)\"  title=\"National Institute of Health Database &#8211; Rest interval between sets in strength training\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_4425-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_4425-1\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"1\">National Institute of Health Database &#8211; <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19691365\/\" target=\"_blank\" rel=\"noreferrer noopener\">Rest interval between sets in strength training<\/a><\/span><\/p>\n\n\n\n<p>Overall, the study demonstrated that you must utilize the benefits of short rest intervals for muscular gains.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Duration of one session<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>60-75 minutes for Bodybuilding<\/li>\n\n\n\n<li>45-75 minutes for weight loss.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>How Much Weight Should You Lift?<\/strong><\/h4>\n\n\n\n<p>You can lift as much weight as you can for bodybuilding.<\/p>\n\n\n\n<p>You can start your first set with normal weight, then increase the weight in the second and third sets.<\/p>\n\n\n\n<p>When you do 4 sets, target the 4 reps in the last set with as much heavier weight as you can lift or push.<\/p>\n\n\n\n<p>So, lifting weights entirely depends on your strength.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Goal<\/strong><\/h4>\n\n\n\n<p>The primary goal of the first three workout plans is to gain strength and muscles, while the last one is for weight loss.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Warm-up<\/strong><\/h4>\n\n\n\n<p>It\u2019s best to perform some&nbsp;cardio exercises before lifting weights to increase your blood flow and get your muscles ready. For example, you can jog, do some&nbsp;<a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"10938\" rel=\"noreferrer noopener\">aerobic workouts<\/a>, or lift light weights for five minutes.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Recommended Supplements for Strength, Gain, and Weight Loss<\/strong><\/h4>\n\n\n\n<p>What you consume plays an important role in building muscle or losing weight and this is a vast topic to write on. I can&#8217;t go deep because the workout plan is the main topic of this article.<\/p>\n\n\n\n<p>All I can say is that whatever weight loss program you choose, you&#8217;ll have to stay in a calorie deficit. And for building muscle, you&#8217;ll have to feed your muscles enough amount of protein.<\/p>\n\n\n\n<p>If you want to know the relationship between muscle building, protein, and supplements. You can check out several articles published on the National Institute of Health website. <sup class=\"modern-footnotes-footnote \" data-mfn=\"2\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_4425\"><a href=\"javascript:void(0)\"  title=\"Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_4425-2\">2<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_4425-2\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"2\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4033492\/\" target=\"_blank\" rel=\"noreferrer noopener\">Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation<\/a><\/span>, <sup class=\"modern-footnotes-footnote \" data-mfn=\"3\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_4425\"><a href=\"javascript:void(0)\"  title=\" Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefits\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_4425-3\">3<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_4425-3\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"3\"> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\" target=\"_blank\" rel=\"noreferrer noopener\">Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefits<\/a><\/span>, <sup class=\"modern-footnotes-footnote \" data-mfn=\"4\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_4425\"><a href=\"javascript:void(0)\"  title=\" National Health Service (NHS): Bodybuilding and sports supplements: the facts\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_4425-4\">4<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_4425-4\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"4\"> National Health Service (NHS)<a href=\"https:\/\/www.nhs.uk\/live-well\/healthy-body\/body-building-sports-supplements-facts\/\" target=\"_blank\" rel=\"noreferrer noopener\">: Bodybuilding and sports supplements: the facts<\/a><\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>PPL 6 DAY GYM WORKOUT SCHEDULE<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/Gym-Workout-Schedule-1024x683.jpg\" alt=\"PPL 6 DAY GYM WORKOUT SCHEDULE\" class=\"wp-image-4448\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/Gym-Workout-Schedule-1024x683.jpg 1024w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/Gym-Workout-Schedule-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/Gym-Workout-Schedule-768x512.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/Gym-Workout-Schedule.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>In this PPL 6 day gym workout schedule, you&#8217;ll train each muscle group twice a week.<\/p>\n\n\n\n<p>For example, if you train your chest on Monday, you\u2019ll again work out your chest on Thursday.<\/p>\n\n\n\n<p>On the first day, you\u2019ll train your chest, shoulder, and triceps; on the second day, you\u2019ll work out your back, biceps, and posterior delt;  and on the third day, you&#8217;ll bolster hamstrings, quadriceps, glutes, calves, and core.<\/p>\n\n\n\n<p>You\u2019ll exercise with light weights during the first three days to increase your lean mass. And you&#8217;ll lift heavier weights during the last three days to maximize your strength.<\/p>\n\n\n\n<p>The suitable rep ranges for hypertrophy will be 10-15, and for strength, it will be 6-8.<\/p>\n\n\n\n<p>When you work out with light weights, the rest period will be shorter (1-2 minutes), and when you lift heavy, you can take a rest of 2 to 5 minutes, depending on the type of exercise you do.<\/p>\n\n\n\n<p>For hypertrophy, lift weight at around 40-60% of your 1RM, and for strength, lift at more than 50-90% of your 1RM.<\/p>\n\n\n\n<p><strong>So here&#8217;s the six-day PPL workout schedule:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Day 1: Chest, Shoulder, Triceps <strong>(Part 1 &#8211; Hypertrophy)<\/strong><\/li>\n\n\n\n<li>Day 2: Back, Biceps, Forearms <\/li>\n\n\n\n<li>Day 3: Legs and Core<\/li>\n\n\n\n<li>Day 4: Chest, Shoulder, Triceps <strong>(Part 2 &#8211; Strength)<\/strong><\/li>\n\n\n\n<li>Day 5: Back, Biceps, Forearms<\/li>\n\n\n\n<li>Day 6: Legs and Core<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 1: Chest, Shoulder, Triceps (Part 1)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Push Exercises<\/th><th>Muscles Build<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-workouts-for-mass-gain#1_Barbell_Bench_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Flat Bench Press<\/a><\/td><td>Chest<\/td><td>16, 12, 10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-chest-exercises#1_Incline_Dumbbell_Bench_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Incline Dumbell Press<\/a><\/td><td>Chest<\/td><td>12, 10, 10<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>Chest<\/td><td>15, 12 10<\/td><\/tr><tr><td>Dumbbell Front Raises<\/td><td>Shoulder<\/td><td>12, 10, 10<\/td><\/tr><tr><td>Dumbbell Lateral Raises<\/td><td>Shoulder<\/td><td>12, 10, 10<\/td><\/tr><tr><td>Triceps Rope Pushdown<\/td><td>Tricep<\/td><td>14, 12, 10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 2: Back, Biceps, Forearms (Part 1)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Pull Exercises<\/th><th>Muscles Build<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Pull-up<\/td><td>Back<\/td><td>8 x 3<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=lueEJGjTuPQ\" target=\"_blank\" rel=\"noreferrer noopener\">Wide Grip Lat Pulldown<\/a><\/td><td>Back<\/td><td>15, 12, 10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-workouts-for-mass-gain#7_Barbell_Bent_Over_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Bent-Over Row<\/a><\/td><td>Back<\/td><td>15, 12, 10<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>Back<\/td><td>15, 12, 10<\/td><\/tr><tr><td>Face Pull<\/td><td>Upper Back<\/td><td>15, 12, 10<\/td><\/tr><tr><td>EZ Standing Bicep Curl<\/td><td>Biceps<\/td><td>15, 12, 10<\/td><\/tr><tr><td>Preacher Curl<\/td><td>Biceps<\/td><td>15, 12, 10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 3 &#8211; Legs and Core (Part 1)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Muscles Worked<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/unilateral-quad-exercises#5_Front_Lunge\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Lunges<\/a><\/td><td>Legs<\/td><td>12, 10, 10<\/td><\/tr><tr><td>Leg Press<\/td><td>Quad<\/td><td>15, 12, 10<\/td><\/tr><tr><td>Leg Extension<\/td><td>Quad<\/td><td>15, 12, 10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-leg-curl\/\" target=\"_blank\" rel=\"noreferrer noopener\">Lying DB Leg Curl<\/a><\/td><td>Hamstring<\/td><td>15, 12, 10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calf-raises-exercises-and-benefits\" target=\"_blank\" rel=\"noreferrer noopener\">Calf Raises<\/a><\/td><td>Calves<\/td><td>16, 14, 12<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/cable-machine-abs-workout#13_High_To_Low_Cable_wood_Chop\" target=\"_blank\" rel=\"noreferrer noopener\">High to Low Cable Chop<\/a><\/td><td>Core<\/td><td>10 x 2<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/pull-up-bar-ab-workout#4_Hanging_Knee_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Hanging Knee Raise<\/a><\/td><td>Core<\/td><td>10 x 3<\/td><\/tr><tr><td>Plank<\/td><td>Core<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 4: Chest, Shoulder, Triceps (Part 2)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Push Exercises<\/th><th>Muscles Build<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>Chest<\/td><td>8, 8, 6, 6<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>Chest<\/td><td>8, 6, 6, 4<\/td><\/tr><tr><td>Military Press<\/td><td>Shoulder<\/td><td>10, 8, 6, 4<\/td><\/tr><tr><td>Leaning Cable Lateral Raise<\/td><td>Shoulder<\/td><td>10 x 3<\/td><\/tr><tr><td>Shoulder Shrug<\/td><td>Shoulder<\/td><td>10, 8, 6, 4<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-triceps-exercises-for-bigger-arms#3_Dumbbell_One-arm_triceps_extension\" target=\"_blank\" rel=\"noreferrer noopener\">Single-arm Tricep Extension<\/a><\/td><td>Triceps<\/td><td>12, 10, 8<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 5: Back, Biceps and Forearms (Part 2)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Pull Exercises<\/th><th>Muscles<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Deadlift<\/td><td>Back<\/td><td>8, 6, 4<\/td><\/tr><tr><td>Lat Pulldown<\/td><td>Back<\/td><td>10, 8, 6<\/td><\/tr><tr><td>Seated Cable Rowing<\/td><td>Back<\/td><td>10, 8, 6<\/td><\/tr><tr><td>T Rowing<\/td><td>Back<\/td><td>10, 8, 6<\/td><\/tr><tr><td>Chin-ups<\/td><td>Biceps<\/td><td>10, 8, 6<\/td><\/tr><tr><td>EZ Bar Curl<\/td><td>Biceps<\/td><td>10, 8, 6<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-exercises-for-arms-and-shoulders#11_Dumbbell_Hammer_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Hammer Curl<\/a><\/td><td>Biceps<\/td><td>10, 8, 6<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 6 \u2013 Legs and Core (Part 2)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th><strong>Leg and Core<\/strong>&nbsp;Exercises<\/th><th>Muscles Worked<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>Quads<\/td><td>5 x 5<\/td><\/tr><tr><td>DB Romanian Deadlift<\/td><td>Posterior Chain<\/td><td>10, 8, 6<\/td><\/tr><tr><td>Hip Thrust<\/td><td>Posterior Chain<\/td><td>10, 8, 6<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-landmine-core-exercises#2_Landmine_Oblique_Twist\" target=\"_blank\" rel=\"noreferrer noopener\">Landmine Oblique Twist<\/a><\/td><td>Core<\/td><td>10 x 2<\/td><\/tr><tr><td>Hanging Knee Raise<\/td><td>Core<\/td><td>10 x 2<\/td><\/tr><tr><td>Cable Crunches<\/td><td>Core<\/td><td>10 x 2<\/td><\/tr><tr><td>Plank<\/td><td>Core<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">6-Day Workout Routine for Muscle Mass<\/figcaption><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>6 DAY BRO-SPLIT GYM WORKOUT PROGRAM<\/strong><\/h2>\n\n\n\n<p>In the <a href=\"https:\/\/thefitnessphantom.com\/6-day-muscle-group-workout-schedule\" target=\"_blank\" data-type=\"post\" data-id=\"10663\" rel=\"noreferrer noopener\">bro split 6 day workout routine<\/a>, you&#8217;ll train each muscle group once a week. For example, chest on day 1, back on day 2, and so on.<\/p>\n\n\n\n<p>It is one of the most popular workout routines in the fitness community. I&#8217;ve seen plenty of guys doing bro split workouts across many gyms.<\/p>\n\n\n\n<p>It is a simple and easy-to-follow workout and requires less time to complete one session compared to PPL.<\/p>\n\n\n\n<p>The Bro-split may or may not work well for you. The result entirely depends on how your body responds to a certain workout schedule.<\/p>\n\n\n\n<p>The bro split routine also helped me maintain and improve my strength. However, compared to PPL and full-body workout routines, it is less effective.<\/p>\n\n\n\n<p>So, this routine is primarily for those who want a straightforward workout program and have less than an hour to dedicate to the training.<\/p>\n\n\n\n<p><strong>The <strong>Bro Split<\/strong><\/strong> <strong>6 Day Gym Workout Plan<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Day 1: Chest<\/li>\n\n\n\n<li>Day 2: Lats, Traps, and Lower Back<\/li>\n\n\n\n<li>Day 3: Quad, Calves, and Abs<\/li>\n\n\n\n<li>Day 4: Triceps, Biceps, and Wrist<\/li>\n\n\n\n<li>Day 5: Front, Medial, and Rear Delt (Shoulders)<\/li>\n\n\n\n<li>Day 6: Hamstring, Glutes, and Oblique<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 1 &#8211; Chest<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Barbell Flat Bench Press<\/td><td>12, 10, 8, 6<\/td><\/tr><tr><td>DB Incline Bench Press<\/td><td>12, 10, 8, 6<\/td><\/tr><tr><td>Machin Fly<\/td><td>12 x 3<\/td><\/tr><tr><td>H2L Cable Fly<\/td><td>12 x 3<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-pullover\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Pullover<\/a><\/td><td>10 x 3<\/td><\/tr><tr><td>Dips (Optional)<\/td><td>10 x 3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 2 &#8211; Back<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Pull-up<\/td><td>8-10 x 3<\/td><\/tr><tr><td>Front Lat Pulldown<\/td><td>15, 12, 10, 8<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>15, 12, 10, 8<\/td><\/tr><tr><td>Barbell Bent Over<\/td><td>10-12 x 3<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-workouts-for-lats#1_Unilateral_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Unilateral DB Rowing<\/a><\/td><td>8-10 x 3<\/td><\/tr><tr><td>Face Pull<\/td><td>10-12 x 3<\/td><\/tr><tr><td>Bird Dog<\/td><td>10-sec\/side x 3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 3 &#8211; Quad, Calves and Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Barbell Back Squat<\/td><td>15, 12, 10, 8<\/td><\/tr><tr><td>Machine Leg Press<\/td><td>15, 12, 10<\/td><\/tr><tr><td>Leg Extension<\/td><td>15, 12, 10<\/td><\/tr><tr><td>Calf Raises<\/td><td>15 x 3<\/td><\/tr><tr><td>Hanging Knee Raise<\/td><td>10 x 2<\/td><\/tr><tr><td>Cable Woodchop<\/td><td>10 x 2<\/td><\/tr><tr><td>Cable Crunches<\/td><td>10 x 2<\/td><\/tr><tr><td>Ab Rollout<\/td><td>8 x 2<\/td><\/tr><tr><td>Plank<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 4 &#8211; Triceps, Biceps, and Forearms<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th><strong><strong>Exercises<\/strong><\/strong><\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Triangle Pushups<\/td><td>10 x 3<\/td><\/tr><tr><td>Skull Crusher<\/td><td>12, 10, 8<\/td><\/tr><tr><td>Overhead Triceps Extension<\/td><td>12, 10, 8<\/td><\/tr><tr><td>Rope Pushdown<\/td><td>12, 10, 8<\/td><\/tr><tr><td>Chinups<\/td><td>10 x 3<\/td><\/tr><tr><td>Incline DB Curl<\/td><td>12, 10, 8<\/td><\/tr><tr><td>Preacher Curl<\/td><td>12, 10, 8<\/td><\/tr><tr><td>Hammer Curl<\/td><td>12, 10, 8<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">  <\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 5 &#8211; Front, Medial, and Rear Delt (Shoulders)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Barbell Front Overhead Press<\/td><td>15, 12, 10<\/td><\/tr><tr><td>Alternate DB Front Raises<\/td><td>10 x 2<\/td><\/tr><tr><td>Dumbbell Lateral Raise<\/td><td>12, 10, 8<\/td><\/tr><tr><td>Leaning away Cable Lateral Raise<\/td><td>12, 10, 8<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-rear-delt-exercises#1_Seated_Rear_Delt_Dumbbell_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Seated Rear Delt Raise<\/a><\/td><td>15, 12, 10<\/td><\/tr><tr><td>Shoulder Shrug<\/td><td>12, 10, 8<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 6 &#8211; Hamstring, Glutes and Oblique<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell RDL<\/td><td>8-10  x 3<\/td><\/tr><tr><td>Machine Leg Curl<\/td><td>15, 12, 10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-hamstring-exercises#2_Nordic_Hamstring_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Nordic Hamstring Curl<\/a><\/td><td>10 x 3<\/td><\/tr><tr><td>Hip Thrust<\/td><td>10 x 3<\/td><\/tr><tr><td>Decline Bench Crunch<\/td><td>10 x 3<\/td><\/tr><tr><td>Hollow Body Hold<\/td><td>15-sec x 2<\/td><\/tr><tr><td>Hanging Side Knee Raise<\/td><td>10 x 2<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-oblique-exercises#11_Dumbbell_Side_Plank\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Side Plank<\/a><\/td><td>20-sec\/side<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"> 6 Day Split Workout<\/figcaption><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>FULL BODY<\/strong> <strong>6 DAY GYM WORKOUT PLAN<\/strong><\/h2>\n\n\n\n<p>In this 6 day gym workout program, you\u2019ll target almost every muscle each day.<\/p>\n\n\n\n<p>The total body split is an effective way to bolster muscle and increase endurance. <\/p>\n\n\n\n<p>I&#8217;ve also tried this split for three months and got some decent results in terms of muscular endurance and muscle tone.<\/p>\n\n\n\n<p>This won&#8217;t give you immediate results but will help you develop your overall fitness over time.<\/p>\n\n\n\n<p><strong>Here&#8217;s the schedule:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Monday &#8211; Workout<\/li>\n\n\n\n<li>Tuesday &#8211; Workout<\/li>\n\n\n\n<li>Wednesday &#8211; Workout<\/li>\n\n\n\n<li>Thursday &#8211; OFF<\/li>\n\n\n\n<li>Friday  &#8211; Workout<\/li>\n\n\n\n<li>Saturday &#8211; Workout<\/li>\n\n\n\n<li>Sunday &#8211; Workout<\/li>\n<\/ul>\n\n\n\n<p>As you train your entire body six days a week, working out 30-45 minutes a day will be enough.<\/p>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 1 <\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Target Muscles<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Barbell Back Squat<\/td><td>Legs<\/td><td>12 x 3<\/td><\/tr><tr><td>Lat  Pulldown<\/td><td>Back<\/td><td>12 x 3<\/td><\/tr><tr><td>Flat Bench Press<\/td><td>Chest<\/td><td>12  x 3<\/td><\/tr><tr><td>Shoulder Overhead Press<\/td><td>Shoulder<\/td><td>12  x 3<\/td><\/tr><tr><td>Hanging Knee Raises<\/td><td>Core<\/td><td>10 x 3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 2<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Pull Exercises<\/th><th>Muscles Worked<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Bar Dips<\/td><td>Triceps, Chest<\/td><td>10 x 3<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>Chest<\/td><td>12  x 3<\/td><\/tr><tr><td>Lateral Raises<\/td><td>Shoulder<\/td><td>12  x 3<\/td><\/tr><tr><td>One-arm DB Row<\/td><td>Back<\/td><td>10  x 3<\/td><\/tr><tr><td>Leg Curl<\/td><td>Hamstrings<\/td><td>12  x 3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 3<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Muscles Worked<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Deadlift<\/td><td>Integrated Full Body<\/td><td>6-8 x 4<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>Back<\/td><td>12 x 3<\/td><\/tr><tr><td>Pullover<\/td><td>Chest<\/td><td>12 x 3<\/td><\/tr><tr><td>Barbell Curl<\/td><td>Biceps<\/td><td>12 x 3<\/td><\/tr><tr><td>H2L Cable Chop<\/td><td>Core<\/td><td>12 x 3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 4<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Muscles Worked<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Lunges<\/td><td>Lower Body<\/td><td>12, 10, 8<\/td><\/tr><tr><td>Leg Press<\/td><td>Lower Body<\/td><td>12, 10, 8<\/td><\/tr><tr><td>Narrow Bench Press<\/td><td>Chest, Triceps<\/td><td>12 x 3<\/td><\/tr><tr><td>Rear Delt Fly<\/td><td>Back, Shoulder<\/td><td>12 x 3<\/td><\/tr><tr><td>Shrug<\/td><td>Shoulder<\/td><td>12 x 3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 5<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Muscles Worked<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Chin-ups<\/td><td>Back, Biceps<\/td><td>10 x 3<\/td><\/tr><tr><td>Dips<\/td><td>Triceps, Chest<\/td><td>10 x 3<\/td><\/tr><tr><td>Bent-over Row<\/td><td>Back<\/td><td>12 x 3<\/td><\/tr><tr><td>Arnold Press<\/td><td>Shoulder<\/td><td>10 x 3<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/unilateral-quad-exercises#1_Dumbbell_Step-up\" target=\"_blank\" rel=\"noreferrer noopener\">Step-up<\/a><\/td><td>Lower Body<\/td><td>10 x 3<\/td><\/tr><tr><td>Plank<\/td><td>Core<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 6<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Muscles Worked<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-workouts-for-weight-loss#1_Barbell_Jammer\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Jammer<\/a><\/td><td>Integrated Full Body<\/td><td>10, 8, 6<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-compound-exercises#15_Standing_FYT_Raises\" target=\"_blank\" rel=\"noreferrer noopener\">Standing FYT Raises<\/a><\/td><td>Shoulder<\/td><td>10, 8, 6<\/td><\/tr><tr><td>Leg Extension<\/td><td>Quad<\/td><td>12 x 3<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>Chest<\/td><td>12 x 3<\/td><\/tr><tr><td>Incline Plank Row<\/td><td>Back, Core<\/td><td>10 x 3<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">6 Day Workout Split for Building Muscle<\/figcaption><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>WEIGHT LOSS 6 DAY GYM WORKOUT ROUTINE<\/strong><\/h2>\n\n\n\n<p>In this weight loss 6 day workout plan, I&#8217;ve included <a href=\"https:\/\/thefitnessphantom.com\/weekly-hiit-workout-plan\" data-type=\"post\" data-id=\"5325\" target=\"_blank\" rel=\"noreferrer noopener\">HIIT cardio<\/a> and weight training. <\/p>\n\n\n\n<p>The combination of both helps improve cardiovascular fitness, increase weight loss, and improve body composition.<\/p>\n\n\n\n<p>Exercise plays a key role in a healthy weight loss process. However, weight loss is only achievable through a calorie-deficit diet program. <\/p>\n\n\n\n<p>The calorie deficit means eating fewer calories than your body uses throughout the day.<\/p>\n\n\n\n<p>Your body mostly torches calories when you exercise, walk, or do any physical activity.<\/p>\n\n\n\n<p>Exercises do not directly reduce body fat percentage, but they help you burn more calories, maintain blood sugar levels, improve metabolism, strengthen bone, build lean mass, and improve cardiovascular fitness. <\/p>\n\n\n\n<p>Several studies suggested adding exercises to your calorie-restricted diet increases weight loss.<sup class=\"modern-footnotes-footnote \" data-mfn=\"5\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_4425\"><a href=\"javascript:void(0)\"  title=\" Cox CE. Role of Physical Activity for Weight Loss and Weight Maintenance. Diabetes Spectr. 2017 Aug;30(3):157-160. doi: 10.2337\/ds17-0013. PMID: 28848307; PMCID: PMC5556592.\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_4425-5\">5<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_4425-5\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"5\"> Cox CE. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5556592\/\" target=\"_blank\" rel=\"noreferrer noopener\">Role of Physical Activity for Weight Loss and Weight Maintenance<\/a>. Diabetes Spectr. 2017 Aug;30(3):157-160. doi: 10.2337\/ds17-0013. PMID: 28848307; PMCID: PMC5556592.<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"797\" height=\"230\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/nihms-weight-loss.jpg\" alt=\"\" class=\"wp-image-4435\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/nihms-weight-loss.jpg 797w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/nihms-weight-loss-300x87.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/nihms-weight-loss-768x222.jpg 768w\" sizes=\"(max-width: 797px) 100vw, 797px\" \/><figcaption class=\"wp-element-caption\">Source: National Institute of Health Database (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3925973\/\" target=\"_blank\" rel=\"noreferrer noopener\">PMC3925973<\/a>)<\/figcaption><\/figure>\n<\/div>\n\n\n<p>So, if you want to <a href=\"https:\/\/thefitnessphantom.com\/8-week-shred-workout-plan-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"13538\" rel=\"noreferrer noopener\">safely and effectively lose weight<\/a>, you can exercise at least one hour a day and consume fewer calories than your body requires. <\/p>\n\n\n\n<p>Here&#8217;s the 6 day cardio and strength training for weight loss:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday<\/strong>: Cardio + Weight Training<\/li>\n\n\n\n<li><strong>Tuesday<\/strong>: Dumbbell Workout + HIIT Core<\/li>\n\n\n\n<li><strong>Wednesday<\/strong>: Weight Training + Cardio <\/li>\n\n\n\n<li><strong>Thursday<\/strong>: OFF<\/li>\n\n\n\n<li><strong>Friday<\/strong>: Barbell Compound Workout<\/li>\n\n\n\n<li><strong>Saturday<\/strong>: Weight Training and Core<\/li>\n\n\n\n<li><strong>Sunday<\/strong>: Low Intense Gym Machine cardio<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 1 &#8211; Cardio and Weight Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Activity<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>High Knees<\/td><td>30-sec<\/td><td>15-sec<\/td><\/tr><tr><td>Jumping Jacks<\/td><td>30-sec<\/td><td>15-sec<\/td><\/tr><tr><td>Mountain Climbing<\/td><td>30-sec<\/td><td>15-sec<\/td><\/tr><tr><td>Treadmill Run<\/td><td>15-min<\/td><td>3-min<\/td><\/tr><tr><td>Barbell Squat<\/td><td>12, 10, 8 reps<\/td><td>1-2 min<\/td><\/tr><tr><td>Bench Press<\/td><td>12, 10, 8 reps<\/td><td>1-2 min<\/td><\/tr><tr><td>Bent-over Row<\/td><td>12, 10, 8 reps<\/td><td>1-2 min<\/td><\/tr><tr><td>Bicycling<\/td><td>5-min<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 2 &#8211; Dumbbell Workout and HIIT Core<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Activity<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Lunges<\/td><td>12, 10, 8 reps<\/td><td>30-sec<\/td><\/tr><tr><td>Push Press<\/td><td>12, 10, 8 reps<\/td><td>30-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-squat-swing\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Squat Swing<\/a><\/td><td>12, 10, 8 reps<\/td><td>30-sec<\/td><\/tr><tr><td>Dumbbell Man Makers<\/td><td>12, 10, 8 reps<\/td><td>30-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/hiit-core-workout#15_minute_HIIT_Core_Home_Workout_Plan_for_All\" target=\"_blank\" rel=\"noreferrer noopener\">HIIT Core Workout<\/a><\/td><td>15-min<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 3 &#8211; Weight Training and Cardio <\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Activity<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Treadmill<\/td><td>5-minute<\/td><td>3-min<\/td><\/tr><tr><td>Military Press<\/td><td>15, 12, 10 reps<\/td><td>1-2 min<\/td><\/tr><tr><td>Leg Press<\/td><td>15, 12, 10 reps<\/td><td>1-2 min<\/td><\/tr><tr><td>Lat Pulldown<\/td><td>15, 12, 10 reps<\/td><td>1-2 min<\/td><\/tr><tr><td>Burpees<\/td><td>10 x 2 reps<\/td><td>30-sec<\/td><\/tr><tr><td>Squat Jump<\/td><td>10 x 2 reps<\/td><td>30-sec<\/td><\/tr><tr><td>Treadmill Run<\/td><td>10-minute<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 4 &#8211; Barbell Compound Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Barbell Jammers<\/td><td>12, 10, 8 <\/td><td>1-3 min<\/td><\/tr><tr><td>Barbell Bench Press<\/td><td>12, 10, 8<\/td><td>1-3 min<\/td><\/tr><tr><td>Overhead Press<\/td><td>12, 10, 8<\/td><td>1-3 min<\/td><\/tr><tr><td>Barbell T Rowing<\/td><td>12, 10, 8<\/td><td>1-3 min<\/td><\/tr><tr><td>Barbell Hip Thrust<\/td><td>12, 10, 8<\/td><td>1-2 min<\/td><\/tr><tr><td>Bicycling<\/td><td>10-minute<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 5 &#8211; Weight Training and Core<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Activity<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>High Knees<\/td><td>30-sec x 2<\/td><td>15-sec<\/td><\/tr><tr><td>Jumping Jacks<\/td><td>30-sec x 2<\/td><td>15-sec<\/td><\/tr><tr><td>Treadmill Run<\/td><td>5-minute<\/td><td>3-min<\/td><\/tr><tr><td>Deadlift<\/td><td>5 x 5<\/td><td>1-3 min<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>12 x 3<\/td><td>1-2 min<\/td><\/tr><tr><td>Pullover<\/td><td>12 x 3<\/td><td>1-2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/triset-for-abs#20-minutes_Triset_Abs_Workout_at_the_Gym\" target=\"_blank\" rel=\"noreferrer noopener\">Triset Abs Workout<\/a><\/td><td>20-minute<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Day 6 &#8211; Low Intense Gym Machine cardio<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Activity<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Treadmill Run<\/td><td>15-min<\/td><td>3-min<\/td><\/tr><tr><td>Stationary Bicycling<\/td><td>10-min<\/td><td>3-min<\/td><\/tr><tr><td>Cross Trainer<\/td><td>5-min<\/td><td>2-min<\/td><\/tr><tr><td>Battle Rope<\/td><td>5-min<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">6 Day Cutting Routine<\/figcaption><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>6 Day Gym Workout Schedule PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-e8879a8f-a649-4f86-b308-0f6122bb0c50\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/6-Day-Gym-Workout-for-Muscle-Gain.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">6-Day-Gym-Workout-for-Muscle-Gain<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/6-Day-Gym-Workout-for-Muscle-Gain.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-e8879a8f-a649-4f86-b308-0f6122bb0c50\" download>Download<\/a><\/div>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-f83c275e-d200-4dee-8734-b387a1a1664d\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/6-Day-Cutting-Routine-for-Weight-Loss-PDF.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">6-Day-Cutting-Routine-for-Weight-Loss-PDF<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/6-Day-Cutting-Routine-for-Weight-Loss-PDF.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-f83c275e-d200-4dee-8734-b387a1a1664d\" download>Download<\/a><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Final Words<\/strong><\/h2>\n\n\n\n<p>When it comes to achieving a specific workout goal, a workout plan is necessary.<\/p>\n\n\n\n<p>A well-structured routine allows you to train in an organized manner and help you reach your fitness goal.<\/p>\n\n\n\n<p>However, people follow different workout plans depending on their fitness level, goals, and personal preferences. That&#8217;s why I&#8217;ve shared multiple 6 day gym workout routines in this article, from muscle gain to weight loss.<\/p>\n\n\n\n<p>You can download the one you need based on your goal. You can also make any changes to the program and adjust it according to your needs.<\/p>\n\n\n\n<p>If you eat what&#8217;s required for building muscles and follow the routine consistently, you&#8217;ll surely gain strength and muscles within 3 to 4 months. <\/p>\n\n\n\n<p>If you want to lose weight, focus on a calorie deficit, eat <a href=\"https:\/\/thefitnessphantom.com\/low-calorie-foods-list-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"15049\" rel=\"noreferrer noopener\"><strong>low-calorie foods<\/strong><\/a> that fill you up for a longer time, try <a href=\"https:\/\/thefitnessphantom.com\/intermittent-fasting-results-1-month-my-experience\" target=\"_blank\" data-type=\"post\" data-id=\"837\" rel=\"noreferrer noopener\"><strong>intermittent fasting<\/strong><\/a>, use some weight loss supplements, and do not miss workouts.<\/p>\n\n\n\n<p>The primary goal of this article was to share multiple six-day workout routines. There can be more things to include in this article, but I&#8217;ve only focused on the workout schedule. <\/p>\n\n\n<div class=\"gb-container gb-container-0e69c86d\">\n\n<h4 class=\"gb-headline gb-headline-18aade6e gb-headline-text\"><strong>Related Workout Programs<\/strong><\/h4>\n\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-b0a1dbfc\">\n<div class=\"gb-grid-column gb-grid-column-364669b5\"><div class=\"gb-container gb-container-364669b5\">\n\n<figure class=\"gb-block-image gb-block-image-aa5a3742\"><img loading=\"lazy\" decoding=\"async\" width=\"1280\" height=\"720\" class=\"gb-image gb-image-aa5a3742\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/5-Day-Gym-Workout-Schedule-PDF.jpg\" alt=\"5 Day Gym Workout Schedule PDF\" title=\"5 Day Gym Workout Schedule PDF\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/5-Day-Gym-Workout-Schedule-PDF.jpg 1280w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/5-Day-Gym-Workout-Schedule-PDF-300x169.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/5-Day-Gym-Workout-Schedule-PDF-1024x576.jpg 1024w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/5-Day-Gym-Workout-Schedule-PDF-768x432.jpg 768w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-42f1638c gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/5-day-gym-workout-schedule-with-pdf\" data-type=\"post\" data-id=\"4505\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>5-Day Gym Workout Schedule with PDF<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-4ee74a47\"><div class=\"gb-container gb-container-4ee74a47\">\n\n<figure class=\"gb-block-image gb-block-image-c98183c1\"><img loading=\"lazy\" decoding=\"async\" width=\"1280\" height=\"720\" class=\"gb-image gb-image-c98183c1\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/03\/4-Day-Gym-Workout-Schedule-For-Muscle-Gain.jpg\" alt=\"4 Day Gym Workout Schedule For Muscle Gain\" title=\"4 Day Gym Workout Schedule For Muscle Gain\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/03\/4-Day-Gym-Workout-Schedule-For-Muscle-Gain.jpg 1280w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/03\/4-Day-Gym-Workout-Schedule-For-Muscle-Gain-300x169.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/03\/4-Day-Gym-Workout-Schedule-For-Muscle-Gain-768x432.jpg 768w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-90abacbc gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/4-day-gym-workout-schedule-for-gain\" data-type=\"post\" data-id=\"7907\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>4-Day Gym Workout Schedule for Muscle Gain with PDF<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-fc0b0f1b\"><div class=\"gb-container gb-container-fc0b0f1b\">\n\n<figure class=\"gb-block-image gb-block-image-4fa9fb59\"><img loading=\"lazy\" decoding=\"async\" width=\"1280\" height=\"720\" class=\"gb-image gb-image-4fa9fb59\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/05\/3-Day-Gym-Workout-Routine.jpg\" alt=\"3 Day Gym Workout Routine\" title=\"3 Day Gym Workout Routine\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/05\/3-Day-Gym-Workout-Routine.jpg 1280w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/05\/3-Day-Gym-Workout-Routine-300x169.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/05\/3-Day-Gym-Workout-Routine-768x432.jpg 768w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-1fee481b gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/3-day-gym-workout-routine\" data-type=\"post\" data-id=\"7749\" target=\"_blank\" rel=\"noreferrer noopener\">Ultimate 3-Day Gym Workout Routine  for Strength and Mass<\/a><\/strong><\/p>\n\n<\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-65ba249c\">\n<div class=\"gb-grid-column gb-grid-column-a3a642da\"><div class=\"gb-container gb-container-a3a642da\">\n\n<figure class=\"gb-block-image gb-block-image-379f8ef0\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-379f8ef0\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Arnold-Schwarzenegger-workout-routine.jpg\" alt=\"Arnold Schwarzenegger workout routine\" title=\"Arnold Schwarzenegger workout routine\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Arnold-Schwarzenegger-workout-routine.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Arnold-Schwarzenegger-workout-routine-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Arnold-Schwarzenegger-workout-routine-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-3d9cf519 gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/arnold-schwarzenegger-workout-routine-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"19438\" rel=\"noreferrer noopener\">12-Week Arnold Schwarzenegger Training Program<\/a><\/strong><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-13c6caea\"><div class=\"gb-container gb-container-13c6caea\">\n\n<figure class=\"gb-block-image gb-block-image-04de618e\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-04de618e\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Unilateral-Tricep-Exercises.jpg\" alt=\"Unilateral Tricep Exercises\" title=\"Unilateral Tricep Exercises\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Unilateral-Tricep-Exercises.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Unilateral-Tricep-Exercises-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Unilateral-Tricep-Exercises-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-acaf5f77 gb-headline-text\"><strong><a href=\"http:\/\/murshid07.gumroad.com\/l\/kdveq\" target=\"_blank\" data-type=\"link\" data-id=\"murshid07.gumroad.com\/l\/kdveq\" rel=\"noreferrer noopener nofollow\">The 12-Week Workout Program for Strength &amp; Hypertrophy<\/a><\/strong><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-5793fa47\"><div class=\"gb-container gb-container-5793fa47\">\n\n<figure class=\"gb-block-image gb-block-image-2720bb55\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-2720bb55\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Dorian-Yates-Workout-Routine.jpg\" alt=\"Dorian Yates Workout Routine\" title=\"Dorian Yates Workout Routine\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Dorian-Yates-Workout-Routine.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Dorian-Yates-Workout-Routine-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Dorian-Yates-Workout-Routine-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-018fe593 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/12-week-dorian-yates-workout-routine-with-pdf\" data-type=\"post\" data-id=\"18163\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>12-Week Dorian Yates Workout Routine to Transform Body<\/strong><\/a><\/p>\n\n<\/div><\/div>\n<\/div>\n<\/div><h3 class=\"modern-footnotes-list-heading \">References<\/h3><ul class=\"modern-footnotes-list \"><li><span>1<\/span><div>National Institute of Health Database &#8211; <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19691365\/\" target=\"_blank\" rel=\"noreferrer noopener\">Rest interval between sets in strength training<\/a><\/div><\/li><li><span>2<\/span><div><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4033492\/\" target=\"_blank\" rel=\"noreferrer noopener\">Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation<\/a><\/div><\/li><li><span>3<\/span><div> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\" target=\"_blank\" rel=\"noreferrer noopener\">Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefits<\/a><\/div><\/li><li><span>4<\/span><div> National Health Service (NHS)<a href=\"https:\/\/www.nhs.uk\/live-well\/healthy-body\/body-building-sports-supplements-facts\/\" target=\"_blank\" rel=\"noreferrer noopener\">: Bodybuilding and sports supplements: the facts<\/a><\/div><\/li><li><span>5<\/span><div> Cox CE. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5556592\/\" target=\"_blank\" rel=\"noreferrer noopener\">Role of Physical Activity for Weight Loss and Weight Maintenance<\/a>. Diabetes Spectr. 2017 Aug;30(3):157-160. doi: 10.2337\/ds17-0013. PMID: 28848307; PMCID: PMC5556592.<\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>Whether you want to build muscles, lose weight, or achieve both simultaneously, you need an effective workout schedule. A well-designed routine allows you to work out in an organized manner and helps you achieve your fitness goal. However, people follow different workout plans depending on their fitness level, goals, and personal preferences. That\u2019s why I\u2019ve &#8230; <a title=\"6 Day Gym Workout Schedule with PDF (PPL\/Split\/Cardio)\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/6-day-gym-workout-schedule-and-pdf\" aria-label=\"Read more about 6 Day Gym Workout Schedule with PDF (PPL\/Split\/Cardio)\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":4442,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256],"tags":[],"class_list":["post-4425","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/4425","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=4425"}],"version-history":[{"count":22,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/4425\/revisions"}],"predecessor-version":[{"id":21686,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/4425\/revisions\/21686"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/4442"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=4425"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=4425"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=4425"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}