Free 6-Day Gym Workout Schedule Template
6-DAY GYM WORKOUT SCHEDULE
Prepared By: [Your Name]
This 6-day gym workout schedule targets all major muscle groups, providing a balanced approach to strength and fitness. Adjust intensity based on your goals and fitness level.
|
Day |
Workout |
Sets & Reps |
|---|---|---|
|
Day 1 |
Chest & Triceps |
Bench Press (4x8-10), Triceps Pushdowns (4x12) |
|
Day 2 |
Back & Biceps |
Pull-ups (3x6-8), Barbell Rows (4x8-10) |
|
Day 3 |
Legs |
Squats (4x8-10), Lunges (3x12 per leg) |
|
Day 4 |
Shoulders & Abs |
Overhead Press (4x8-10), Planks (3x1 min) |
|
Day 5 |
Full Body |
Deadlifts (4x6-8), Kettlebell Swings (3x15) |
|
Day 6 |
Cardio & Core |
HIIT (20 mins), Leg Raises (3x12) |
Notes:
-
Rest for 60-90 seconds between sets for optimal recovery.
-
Gradually increase the weights each week to continue progressing.
-
Ensure that you perform each movement with proper form to avoid injury.
-
Stay hydrated, and aim for 7-9 hours of sleep each night for muscle recovery.
-
Remember to stretch after each workout to promote flexibility and reduce soreness.
