Many people join the gym with excitement but without a clear plan. They train randomly, repeat the same muscles, skip important body parts and slowly lose motivation when results do not show up. A proper gym routine is not about doing more exercises. It is about training smart, giving your body enough recovery and following a structure that supports long term progress.
This six day gym workout schedule is designed to train your entire body in a balanced way. Each day focuses on specific muscle groups so that muscles get enough time to recover while you continue training consistently. This plan is suitable for beginners as well as intermediate gym goers who want a reliable routine.
Day 1 Chest and Triceps Push Strength Day
Chest and triceps naturally work together because all pushing movements involve both muscles. Training them on the same day improves strength and reduces unnecessary fatigue later in the week. A strong chest improves posture and upper body power while strong triceps add size and stability to your arms.
Barbell Bench Press is the foundation exercise for chest development. Perform four sets of eight to ten repetitions. Focus on controlled movement and proper breathing instead of lifting heavy weights too early.
Incline Dumbbell Press targets the upper chest and helps build a fuller chest shape. Perform three sets of ten to twelve repetitions while maintaining a slow tempo.
Chest Fly using dumbbells or machine helps stretch and contract the chest muscles deeply. Perform three sets of twelve to fifteen repetitions and squeeze at the top of every rep.
Push ups are excellent for finishing the chest workout. Perform three sets and continue each set until you reach muscular failure.
Now move to triceps training.
Cable Triceps Pushdown helps isolate the triceps. Perform three sets of twelve to fifteen repetitions while keeping your elbows close to your body.
Overhead Dumbbell Extension targets the long head of the triceps which contributes to arm thickness. Perform three sets of ten to twelve repetitions.
Close Grip Bench Press builds strength and size together. Perform three sets of eight to ten repetitions.
Bench Dips finish the triceps workout. Perform two sets and continue until failure.
Rest for sixty to ninety seconds between sets.
Day 2 Back and Biceps Pull Strength Day
Back muscles support your spine and posture and play a major role in overall strength. Training the back balances chest workouts and prevents shoulder injuries. Biceps assist in all pulling movements so they are trained on the same day.
Lat Pulldown or Pull Ups help develop back width. Perform four sets of eight to twelve repetitions while focusing on pulling with your back rather than your arms.
Barbell Bent Over Row builds thickness in the middle back. Perform three sets of eight to ten repetitions with strict form.
Seated Cable Row improves muscle control and back engagement. Perform three sets of ten to twelve repetitions.
Deadlift is optional but extremely powerful. Perform three sets of five to six repetitions while maintaining a neutral spine.
Now train biceps.
Barbell Curl builds overall biceps mass. Perform three sets of eight to ten repetitions.
Dumbbell Alternate Curl helps improve muscle balance. Perform three sets of ten to twelve repetitions.
Hammer Curl targets the brachialis and increases arm thickness. Perform three sets of twelve repetitions.
Cable Curl finishes the biceps workout. Perform two sets of fifteen repetitions.
Day 3 Abs and Forearms Core and Grip Day
Abdominal muscles protect the spine and improve balance. Forearms improve grip strength which is essential for lifting heavier weights.
Hanging Leg Raises activate the lower abdominal muscles. Perform three sets of twelve to fifteen repetitions.
Crunches focus on the upper abs. Perform three sets of twenty repetitions with slow movement.
Plank improves core stability. Hold for forty to sixty seconds and perform three sets.
Russian Twists engage the oblique muscles. Perform three sets of twenty repetitions.
Forearm training follows.
Wrist Curls improve forearm flexor strength. Perform three sets of fifteen to twenty repetitions.
Reverse Wrist Curls strengthen the opposite side of the forearms. Perform three sets of fifteen repetitions.
Farmers Walk improves grip endurance. Perform two rounds and walk for thirty to forty seconds each round.
Day 4 Traps and Shoulders Upper Frame Day
Shoulders create width and shape in the upper body while traps support neck stability and posture. This day improves overall upper body aesthetics and strength.
Overhead Barbell Press builds shoulder strength. Perform four sets of eight to ten repetitions.
Dumbbell Lateral Raises help build shoulder width. Perform three sets of twelve to fifteen repetitions with controlled motion.
Front Raises target the front deltoids. Perform three sets of twelve repetitions.
Rear Delt Fly balances shoulder development. Perform three sets of fifteen repetitions.
Trap training follows.
Barbell Shrugs strengthen the trapezius muscles. Perform four sets of twelve to fifteen repetitions.
Upright Rows with light weight improve trap activation. Perform three sets of ten to twelve repetitions.
Day 5 Thighs and Calves Lower Body Strength Day
Leg training stimulates overall muscle growth and improves athletic performance. Strong legs support daily movement and balance.
Barbell Squats are the most effective lower body exercise. Perform four sets of eight to ten repetitions.
Leg Press allows controlled heavy loading. Perform three sets of twelve repetitions.
Lunges improve balance and coordination. Perform three sets of ten repetitions for each leg.
Leg Extension isolates the quadriceps. Perform three sets of fifteen repetitions.
Leg Curl targets the hamstrings. Perform three sets of twelve repetitions.
Calves are trained next.
Standing Calf Raises build calf strength. Perform four sets of fifteen to twenty repetitions.
Seated Calf Raises target deeper calf muscles. Perform three sets of twenty repetitions.
Day 6 Cardio Day Endurance and Fat Loss
Cardio improves heart health and helps manage body fat while supporting recovery.
Treadmill jogging for fifteen minutes at moderate intensity.
Cycling for ten minutes maintaining steady speed.
Jump rope performed for three rounds of one minute each.
Burpees performed for three sets of twelve repetitions.
Mountain climbers performed for three sets of twenty repetitions.
Recovery Nutrition and Consistency
Muscles grow during rest not during workouts. Sleep for at least seven to eight hours every day and drink enough water. Protein intake is essential for muscle repair. One complete rest day per week is necessary for recovery.
Consistency is more important than perfection. Missing one workout does not stop progress but quitting does.
Final Thoughts
This six day gym workout schedule focuses on balance discipline and long term improvement. Follow it patiently focus on form and gradually increase weights. Over time your strength confidence and physique will improve naturally.