6-Day Gym Workout Plan

Day 1 - Chest + Triceps
Day 2 - Back + Biceps
Day 3 - Shoulders + Legs
Day 4 - Chest + Triceps (Variation)
Day 5 - Back + Biceps (Variation)
Day 6 - Shoulders + Legs (Variation)

Day 1 - Chest + Triceps

Barbell Bench Press - 4x6-8

How to: Lie flat on bench, grip bar slightly wider than shoulders, lower to chest, press up explosively.

Incline Dumbbell Press - 3x8-10

How to: Set bench to 30-45°, press dumbbells up from chest level, control the descent.

Chest Dips or Cable Fly - 3x12-15

Chest Dips:

Cable Fly (Alternative):

How to (Dips): Lean forward slightly, lower body until shoulders are below elbows, push back up.

Skull Crushers - 3x10-12

How to: Lie flat, extend bar overhead, lower to forehead by bending elbows, extend back up.

Triceps Rope Pushdown - 3x12-15

How to: Stand at cable machine, push rope down while keeping elbows tucked, split rope at bottom.

Overhead Dumbbell Extension - 3x12

How to: Hold one dumbbell overhead with both hands, lower behind head, extend back up.

Day 2 - Back + Biceps

Pull-Ups or Lat Pulldown - 4x8-10

Pull-Ups:

Lat Pulldown (Alternative):

How to (Pull-Ups): Hang from bar, pull chin over bar, lower with control.

Barbell Bent Over Row - 4x6-8

How to: Hinge at hips, keep back flat, pull bar to lower chest, squeeze shoulder blades.

Seated Cable Row - 3x10-12

How to: Sit upright, pull handle to torso, squeeze back, return with control.

Barbell Curl - 3x10

How to: Stand with bar at thighs, curl up keeping elbows stationary, lower slowly.

Incline Dumbbell Curl - 3x12

How to: Sit on incline bench, let arms hang, curl dumbbells up, squeeze at top.

Hammer Curl - 3x12

How to: Hold dumbbells with neutral grip (palms facing each other), curl up, lower slowly.

Day 3 - Shoulders + Legs

Seated Dumbbell Press - 4x8-10

How to: Sit with back support, press dumbbells overhead, lower to shoulder level.

Lateral Raises - 3x15

How to: Stand with dumbbells at sides, raise arms out to shoulder height, lower slowly.

Rear Delt Fly (Machine or Cables) - 3x12

Machine:

Cable (Alternative):

How to: Pull handles back, squeeze shoulder blades, focus on rear delts.

Barbell Squats - 4x6-8

How to: Bar on upper back, squat down until thighs parallel, drive through heels.

Romanian Deadlifts - 3x10

How to: Hinge at hips, lower bar along legs, feel hamstring stretch, return to standing.

Walking Lunges - 3x12 per leg

How to: Step forward, lower back knee toward ground, push through front heel, alternate legs.

Seated Calf Raises - 4 sets x failure

How to: Sit with weight on knees, raise heels as high as possible, lower slowly.

Day 4 - Chest + Triceps (Variation)

Incline Barbell Press - 4x6-8

How to: Set bench to 30-45°, lower bar to upper chest, press up explosively.

Flat Dumbbell Press - 3x10

How to: Lie flat, press dumbbells up from chest, bring together at top.

Pec Deck or Cable Crossover - 3x15

Pec Deck:

Cable Crossover (Alternative):

How to (Pec Deck): Bring handles together in front of chest, squeeze, return slowly.

Close-Grip Bench Press - 3x8-10

How to: Grip bar shoulder-width or narrower, lower to chest, press up focusing on triceps.

Dumbbell Kickbacks - 3x12-15

How to: Hinge forward, keep upper arm still, extend dumbbell back, squeeze tricep.

Overhead Rope Extension - 3x12

How to: Face away from cable, extend rope overhead, lower behind head, extend back up.

Day 5 - Back + Biceps (Variation)

T-Bar Row - 4x8

How to: Straddle bar, hinge at hips, pull bar to chest, squeeze back muscles.

Wide Grip Lat Pulldown - 3x10

How to: Grip bar wider than shoulders, pull to upper chest, squeeze lats.

Chest Supported Row - 3x12

How to: Lie face down on incline bench, row dumbbells up, squeeze shoulder blades.

Preacher Curl - 3x12

How to: Rest arms on preacher pad, curl bar up, lower slowly with control.

Cable Curl - 3x15

How to: Stand at cable machine, curl bar up keeping elbows stationary, squeeze biceps.

Concentration Curl - 3x12

How to: Sit, brace elbow on inner thigh, curl dumbbell up, focus on bicep contraction.

Day 6 - Shoulders + Legs (Variation)

Overhead Barbell Press - 4x6-8

How to: Stand or sit, press bar from shoulders overhead, lower with control.

Upright Row - 3x12

How to: Pull bar up along body to chin level, lead with elbows, lower slowly.

Dumbbell Lateral Raise Dropset - 3 sets

How to: Start with heavy weight to failure, immediately drop to lighter weight, repeat 2-3 times.

Bulgarian Split Squats - 3x10 each leg

How to: Rear foot elevated on bench, lower front leg until thigh parallel, drive up.

Leg Press - 3x12

How to: Feet shoulder-width on platform, lower weight with control, press through heels.

Leg Curl Machine - 3x15

How to: Lie face down, curl legs up toward glutes, squeeze hamstrings, lower slowly.

Standing Calf Raises (BW or Weighted) - 4 sets x failure

How to: Stand on edge of platform, raise heels as high as possible, lower below platform level.

Tips for Success

Warm up properly before each workout (5-10 minutes cardio + dynamic stretching)
Progressive overload: Gradually increase weight or reps each week
Rest: 2-3 minutes between heavy compound sets, 60-90 seconds for isolation exercises
Form over weight: Always prioritize proper form to prevent injury
Nutrition: Eat adequate protein (0.8-1g per lb bodyweight) and stay hydrated
Recovery: Get 7-9 hours of sleep and consider taking rest days when needed

Note: If you're new to these exercises, start with lighter weights and focus on mastering the form. Consider working with a trainer for the first few sessions.

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