6 Day Gym Workout Schedule PDF

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Looking to get into shape? Our 6 Day Gym Workout Schedule PDF is an easy way to stay on track with your daily workouts. Listed below are 6 gym-friendly exercises for, chest/back, legs, arms and shoulders as well as explanations of technique and guidelines to keep you progressing in your fitness goals.

This 6 Day Gym Workout Schedule is great for those of you who want to get fit. It is a complete workout schedule that can be followed on the daily basis. If you are looking for better health by following this fitness plan, you will achieve this with your regular engagement in these exercises.

This six-day gym workout schedule is designed for people who want to work out at the gym for one hour per day, three days a week. It works best if you’re just starting an exercise routine and have limited mobility, or you’re coming back from a serious injury. The workout also can serve as an introductory option for those looking to build strength prior to beginning a more advanced program

6 Day Gym Workout Schedule PDF

This is a great way to get into shape, and you don’t have to spend a lot of money on gym memberships or equipment.

The first thing to do is set up a schedule for your workouts. Because you are doing this at home, it’s easy to create a schedule that works with your life and your schedule. If you’re working full time or have other obligations, then it’s important that you find a time when you can work out every day so that you don’t miss any days. If possible, try not to take more than one day off in between sessions because it will make it easier for you to continue on with the program if you don’t have too much time between sessions.

Now that we’ve got our schedule set up, let’s talk about what kind of exercises we’ll be doing during each session:

Day 1 – Chest & Triceps Day 2 – Back & Biceps Day 3 – Legs & Abs Day 4 – Shoulders & Calves Day 5 – Shoulders & Calves (repetition) Day 6 – Chest & Triceps (repetition)

6 Day Gym Workout Schedule PDF

Chest and triceps.

Chest and triceps

Chest exercises:

  • Flat bench press
  • Incline bench press (with dumbbells)
  • Decline bench press (with dumbbells)

Triceps exercises:

  • Close-grip bench press (with barbell or dumbbells)

Back and biceps.

If you want to build a strong back, then it’s important to train both the upper and lower parts of your body. That’s because when you train one part alone (like your biceps) without training the other, you can develop imbalances that lead to injury.

In this plan, we have included two exercises for each muscle group that work together to create a balanced workout routine for both the lats and rhomboids on one hand, and biceps and triceps on the other hand. These two exercises complement each other well because they activate different muscle fibers within these two muscle groups—so no matter how many sets or reps you do during any given session, these muscles will stay in balance with each other throughout every workout day throughout this entire program!

Shoulders, chest, and triceps

Shoulders, chest and triceps

Dumbbell bench press 3 sets x 10 reps

Cable fly 3 sets x 10 reps

Dumbbell chest press 3 sets x 10 reps

Incline dumbbell press 3 sets x 8-12 reps (depending on fitness levels)

Legs and back.

The final day of training is for your legs and back. This is a good day to finish what you started in the first three days—you’ve already built up a lot of muscle by now, so it’s time to start adding some serious weight. You’re going to want to focus on big compound movements that use multiple muscle groups at once, like squats, deadlifts, and pullups. These types of exercises produce the greatest increase in lean muscle tissue while taking the least amount of time (and thus energy).

This is also one of those rare instances where we recommend using machines over free weights: machines seem safer than free weights if you’re just starting out; they help keep you from dropping heavy weights on your head; they’re more consistent than barbells or dumbbells when setting up; they take much longer than dumbbells or barbells because there are no handles that can twist out of control mid-set; plus they give you something solid to hold onto for balance when lifting very heavy loads—not necessarily an option with free weights!

Rest day.

Rest days are extremely important. They may not be as exciting as your training days, but they’re essential for the recovery of your muscles and mental health. The rest day schedule focuses on flexibility, mobility and breathing exercises to help you relax after a long workout. You won’t be doing any heavy lifting during these days—but you can still get active! Try walking or swimming for about 30 minutes, or even working on some household chores like cleaning up around the house or washing clothes by hand (yes, there’s an app for that).

Arms and abs.

For the arms and abs, you can do a few sets of each exercise. Remember to warm up your muscles before starting any workout with a light jog or jumping rope.

Any time you are lifting weights, it’s important to take care of your form and use good technique. You don’t want to injure yourself!

Make sure that after your workout session is over, you stretch out so that the blood flow returns back to normal in your muscles. This will help prevent soreness or injury from occurring later on because of a lack of stretching after working out hard at the gym.

It’s also important not just for beginners but for everyone in general not just go crazy with their eating habits after working out hard at the gym because although exercising does burn calories it doesn’t mean we should eat less overall but rather try eating healthier foods instead such as fruits/veggies instead of junk food which will help keep us fit without going overboard with our dieting plans!

Here is a sample workout routine for six days of the week that hits each muscle group hard once per week, leaving one full day for rest.

This is a sample workout routine for six days of the week that hits each muscle group hard once per week, leaving one full day for rest.

The routine is full body, meaning you’re incorporating exercises for all major muscles groups. It also consists of compound movements (multi-joint movements where you’re moving more than one joint at once), which are ideal because they allow you to lift heavier weights than isolation exercises (single-joint movements).

The following workouts are split up into three categories: upper body, lower body and core/abs. Each category will be performed twice per week on alternating days—you don’t want to overtrain your muscles by training them too often or too close together in time!

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