Friends, the topic we are going to talk about today is “6 Day Gym Workout Schedule PDF“. Yes friends, today we will give you all the important information about 6 Day Gym Workout Schedule PDF. How can you do a workout, what are its benefits, and how should we do a gym workout for 6 days? To know about all these, read the article carefully till the end. We will also give 6 Day Gym Workout Schedule PDF on our website from where you can download PDF for free.
The optimum six-day workout split will allow you to train all main muscle groups in six workout sessions while also providing adequate cardiovascular conditioning. The routine should include ideal training frequency, volume, and intensity to help the individual achieve his or her goals. If you do a gym workout for 6 days, then you will be a healthy person in life, and you will not feel any disease. Workout is a very good gym to stay healthy.
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Popular split workouts are 6 days of push/pull/leg splits (done twice a week), upper/lower body splits with three sessions each, or a 6-day ‘bro split’. Below we will tell you about these regularly used programs in detail. However, the primary idea is that a 6-day program should involve training 6 days per week. We will tell you 6 day gym workout schedule so that you can do a workout very easily.
What About 6 Day Gym Workout Schedule PDF
The 6 day gym workout program is an organized regimen for people who desire to work out in the gym six days a week. This type of workout plan is normally intended for intermediate to advanced fitness lovers who understand exercise routines and can tolerate high training volumes.
A well-rounded 6-day gym workout routine would usually include a mix of strength training, cardiovascular activities, flexibility work, and rest days to allow for optimum recuperation. Individual fitness goals, preferences, and experience levels can all influence which exercises, sets, reps, and intensity levels are used.
6 Day Gym Workout Routine (6 Day Gym Workout Schedule PDF)
Sure, here’s a sample 6-day gym workout routine that focuses on increasing general strength and muscle. Please keep in mind that before beginning any new workout plan, you should speak with a fitness professional or your doctor, especially if you have any pre-existing health conditions or concerns. You can exercise at the gym using the following program.
Day 1: Upper Body Push
- 4 sets of 8 repetitions on the bench press
- 3 sets of 10 reps of overhead press (shoulder press).
- Incline 3 sets of 10 repetitions of dumbbell press
- Tricep Dips (three sets of 12 reps)
- Lateral Dumbbell Raises – 3 sets of 12 reps
- 3 sets x max repetitions of push-ups
Day 2: Lower Body
- 4 sets of 8 repetitions of squats
- Romanian Deadlifts (three sets of ten reps)
- Leg press: 3 sets of 12 repetitions
- 3 sets of 12 repetitions of leg curls
- 4 sets of 15 reps of standing calf raise
- 3 sets of 1-minute hold on the plank
Day 4: Upper Body Pull
- Pull-ups: 4 sets of max reps (assisted if necessary).
- 3 sets of 10 reps of bent-over rows
- 3 sets of 12 repetitions of lat pulldowns
- 3 sets of 12 repetitions on the face pulls
- 3 sets of 12 repetitions of bicep curls
- 3 sets of 10 repetitions of hammer curls
Day 5: Legs and Glutes
- 4 sets of 8 repetitions of deadlifts
- Bulgarian Split Squats: 3 sets of 10 repetitions on each leg
- 3 sets of 12 repetitions of glute bridges
- Leg extensions (three sets of 12 repetitions)
- 4 sets of 15 reps of calf raise
- 3 sets of 10 reps of hanging leg raise
Day 6: Full-Body Circuit
Perform each exercise in succession, with only a short break in between. Between circuits, take a 1-2 minute break. Rep the circuit three or four times.
- 10 repetitions of barbell squats
- 12 push-ups
- 10 reps of bent-over rowing
- 10 repetitions of dumbbell shoulder press
- 30-second plank
- Jacks – 30 seconds
Benefits of Doing 6 Day Gym Workout
A 6-day gym workout regimen can provide numerous benefits for people who have intermediate or advanced fitness levels and can withstand a higher training frequency. Following a well-organized 6-day gym workout regimen has the following advantages:
Increased Training Volume: By working out six days a week, you can disperse your training volume over different muscle groups, allowing for more targeted and comprehensive workouts. This higher exercise volume has the potential to improve muscular hypertrophy (growth) and general muscular strength increases.
Muscle Groups to Target: A 6-day training split allows you to focus on different muscle groups on different days. This specialization can result in increased muscular development as well as enhanced muscle health and harmony.
Dedicated Rest Days: Scheduling dedicated rest days allows your body to recuperate and mend. Rest is critical for avoiding overtraining, lowering the chance of injury, and improving overall workout performance.
Improved Progression: More regularly scheduled sessions allow you to make faster progress in your fitness quest. Strength, endurance, and body composition may improve as you become more consistent and disciplined.
Cardiovascular Health: Adding cardio workouts to your routine on specified days will help you enhance your cardiovascular endurance, pulmonary function, and overall heart health.
Weight Loss: Regular exercise, particularly with a higher training frequency, can help with weight loss by boosting energy expenditure and facilitating fat loss while conserving lean muscle mass.
Mental Health Benefits: Regular exercise has been related to improved mood, reduced stress and anxiety, and improved cognitive performance. A steady training regimen might have a favorable impact on mental health.
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