6 Day Gym Workout Schedule - Free PDF Version Available!

Are you looking to ramp up your fitness goals but unsure of where to start? A structured workout schedule can be a great way to stay on track and make progress, especially if you’re looking to get serious, because this schedule is not for the weak!. We propose the 6-day gym workout schedule, which allows you to hit the gym multiple times per week and mix up your workouts, paving the path for a killer body transformation. So read on to learn more about this workout plan!

6-Day Gym Workout Schedule PDF [Free!]

The following workout routine efficiently targets different muscle groups and provides ample rest and recovery in between. Download and print the free 6-day gym workout schedule as a handy reference tool for your daily workout routine. From abs and shoulders to hamstrings and calves, they’re all covered!

6-Day Gym Workout Schedule PDF [Free!]

Monday: Chest and shoulders

Tuesday: Core and legs

Wednesday: Back and biceps

Thursday: Rest

Friday: Core and legs

Saturday: Quadriceps and chest

Sunday: Shoulders and Back

Exercises you can try:

Top 8 Dumbbell Shoulder Exercises for Strength and Muscle Building

Master the Incline Push-Up: A Guide to Building Upper Body Strength

Why Do You Need A 6-Day Schedule?

There are several benefits to working out more frequently, including:

Faster Muscle Recovery:

When you work out, your muscles develop tiny tears that need time to repair and rebuild—this process is what makes them stronger. By training regularly and focusing on specific muscle groups like your biceps and triceps, you give them the recovery time they need to grow, helping you see progress more quickly.

Burn More Calories:

The more often you exercise, the more calories you burn. Hitting the gym multiple times a week can help create a larger calorie deficit, which may speed up weight loss.

Support Muscle Growth with Cardio

Adding cardio—like biking—into your routine can actually help with muscle growth and recovery. Whether it’s high-intensity sprints or lower-impact steady-state cardio, cycling can boost overall fitness without putting too much strain on your body.

Boost Your Mental Health

Regular exercise isn’t just good for your body—it’s great for your mind too. Working out consistently can improve your mood, reduce stress, and boost self-confidence, helping you feel better both physically and mentally.

How To Plan Your Gym Workout?

If you’re ready to give a 6-day gym workout schedule a try, here are some tips to make the most of it:

Plan your workouts in advance: Determine which muscle groups you want to focus on each day and plan your workouts accordingly. For example, include specific days for upper body pushing movements like chest, shoulders, and triceps, and pulling movements that target the biceps. This will help you stay organized and ensure that you’re targeting all the major muscle groups throughout the week.
Vary your workouts: Don’t get stuck in a rut by doing the same workouts every day. Mix it up by trying different exercises, using different equipment, and varying the intensity of your workouts. This will keep you from getting bored and help you continue to see progress.
Listen to your body: It’s important to push yourself and challenge yourself, but it’s also important to listen to your body and give it the rest it needs. If you’re feeling exhausted or sore, take a rest day or switch to a lighter workout.

You may also like:

The Best Pull Day Workout Routine To Target The Right Muscles

Push Pull Legs Workout Routine PDF

Tips for a 6-day Gym Workout Schedule

Remember to not strain yourself too much as overtraining can lead to both burnout and injuries. Rest days and lighter workout sessions are necessary for muscle recovery. A 6 day split routine is also not recommended for beginners as it can be too strenuous on the body, but it’s an effective way for building muscle when it comes to more experienced gym-goers. Remaining consistent is the key to reaping the full benefits of such a routine.

Conclusion

We hope that this article has given you all the resources you need to get started on your new 6-day gym workout routine. For more information and tips on how you can level up your fitness journey, check out the JustFit app and try it for free.

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FAQs

Is 6 days a week gym OK?

It is generally safe to go to the gym 6 days a week, as long as you are adequately rested and allowing your body time to recover between workouts. To get the best results, you should work out 5-6 days a week for 30 minutes each time. Remember to vary your workouts and incorporate different types of exercise, such as cardio, strength training, and flexibility work.

Is 30 minutes of gym a day enough?

If you want to exercise for health and longevity, 30 minutes a day for five days a week is perfect. According to the Centers for Disease Control (CDC), adults should aim to get 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week.

What is the best schedule for gym?

The best schedule for going to the gym will depend on your individual goals, fitness level, and schedule. Find a time that is convenient for you: Choose a time of day that you are most likely to stick to and make it a regular part of your routine. Be consistent: Try to go to the gym at the same time each day or week to help you form a habit. Vary your workouts: Incorporate a variety of exercises, such as cardio, strength training, and flexibility work, into your routine to give your body a balanced workout.

How do I divide my 6 days at the gym?

The 6-day workout schedule can vary depending on your goals. As you can see from the programs provided, the type of exercises and number of days allocated to each muscle group or activity can differ depending on whether your goal is muscle growth, weight loss, or overall fitness. Including exercises targeting specific muscle groups like biceps and triceps on appropriate days, such as during upper body pulling and pushing movements, can help optimize recovery and growth.

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