Gym Workout: 6 Day Gym Workout Schedule

 

6-Day Gym Workout Schedule for Strength and Muscle Growth

This 6-day gym workout schedule is designed to target all major muscle groups while incorporating adequate rest and recovery time for each area. This workout split follows the push-pull-legs structure, ensuring balanced development of both upper and lower body muscles. Each workout day will emphasize a different muscle group or movement pattern, providing a solid foundation for strength and hypertrophy.

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Day 1: Push (Chest, Shoulders, Triceps)

Focus: Pressing movements that target the chest, shoulders, and triceps.

1. Barbell Bench Press – 4 sets of 8-10 reps
2. Overhead Dumbbell Shoulder Press – 4 sets of 8-10 reps
3. Incline Dumbbell Press – 3 sets of 8-10 reps
4. Lateral Raises – 3 sets of 12-15 reps
5. Cable Tricep Pushdowns – 3 sets of 10-12 reps
6. Overhead Dumbbell Tricep Extension – 3 sets of 10-12 reps
7. Push-Ups (Optional Finisher) – 3 sets to failure

Key Tips:

• Focus on controlled movements and full range of motion for each press.
• Use moderate to heavy weights with a focus on form.

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Day 2: Pull (Back, Biceps, Rear Delts)

Focus: Pulling movements that target the back muscles, biceps, and rear deltoids.

1. Deadlifts – 4 sets of 5-8 reps
2. Pull-Ups or Lat Pulldowns – 4 sets of 8-10 reps
3. Seated Cable Rows – 3 sets of 8-10 reps
4. Single-Arm Dumbbell Rows – 3 sets of 10-12 reps (each arm)
5. Barbell or Dumbbell Bicep Curls – 3 sets of 10-12 reps
6. Face Pulls (for rear delts) – 3 sets of 12-15 reps
7. Hammer Curls – 3 sets of 10-12 reps

Key Tips:

• Ensure you keep your back straight during deadlifts and rows.
• For pull-ups, focus on full contraction of the lats at the top of the movement.

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Day 3: Legs (Quads, Hamstrings, Glutes, Calves)

Focus: Compound and isolation exercises for the entire lower body.

1. Barbell Back Squats – 4 sets of 8-10 reps
2. Romanian Deadlifts – 3 sets of 8-10 reps
3. Leg Press – 3 sets of 10-12 reps
4. Walking Lunges – 3 sets of 12-15 steps per leg
5. Leg Curls (Machine) – 3 sets of 10-12 reps
6. Calf Raises – 4 sets of 12-15 reps (seated or standing)
7. Bulgarian Split Squats – 3 sets of 8-10 reps per leg

Key Tips:

• Focus on depth in squats and lunges to fully engage the glutes and quads.
• For Romanian deadlifts, keep your knees slightly bent and focus on hip hinge motion.

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Day 4: Push (Chest, Shoulders, Triceps)

Focus: A variation of Day 1 to target chest, shoulders, and triceps with different exercises.

1. Incline Barbell Bench Press – 4 sets of 8-10 reps
2. Seated Dumbbell Shoulder Press – 4 sets of 8-10 reps
3. Chest Dips (Weighted if possible) – 3 sets of 8-10 reps
4. Arnold Press – 3 sets of 10-12 reps
5. Cable Lateral Raises – 3 sets of 12-15 reps
6. Tricep Dips (Bench or Parallel Bars) – 3 sets of 10-12 reps
7. Skull Crushers (Lying Tricep Extension) – 3 sets of 10-12 reps

Key Tips:

• Mix up angles in your pressing movements to target different portions of the muscles.
• Stay focused on controlled lowering (eccentric) phases of the exercises.

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Day 5: Pull (Back, Biceps, Rear Delts)

Focus: A variation of Day 2 to focus on different aspects of pulling movements.

1. Barbell Rows – 4 sets of 8-10 reps
2. Chin-Ups (Palms facing you) – 4 sets of 8-10 reps
3. T-Bar Rows – 3 sets of 8-10 reps
4. Dumbbell Shrugs – 3 sets of 12-15 reps
5. Concentration Curls – 3 sets of 10-12 reps (each arm)
6. Incline Dumbbell Curls – 3 sets of 10-12 reps
7. Rear Delt Flyes (Dumbbells or Cables) – 3 sets of 12-15 reps

Key Tips:

• Maintain a neutral spine throughout all rowing movements.
• For chin-ups, emphasize pulling with your biceps and lats.

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Day 6: Legs (Quads, Hamstrings, Glutes, Calves)

Focus: A variation of Day 3 to engage the legs with different exercises and angles.

1. Front Squats – 4 sets of 8-10 reps
2. Sumo Deadlifts – 4 sets of 5-8 reps
3. Bulgarian Split Squats (with dumbbells) – 3 sets of 10-12 reps per leg
4. Leg Extensions (Machine) – 3 sets of 10-12 reps
5. Hip Thrusts (Barbell) – 4 sets of 10-12 reps
6. Seated Leg Curls – 3 sets of 10-12 reps
7. Standing Calf Raises – 4 sets of 12-15 reps

Key Tips:

• Sumo deadlifts help to work the inner thighs and glutes in a different way compared to regular deadlifts.
• Keep a strong core during hip thrusts to protect your lower back.

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Day 7: Rest or Active Recovery

On the 7th day, prioritize rest or engage in active recovery activities such as:

• Light cardio (walking, cycling)
• Stretching or yoga
• Foam rolling for muscle recovery

Tips for Success:

• Warm-Up: Always start each workout with a 5-10 minute warm-up to prepare your muscles and prevent injury.
• Progressive Overload: Gradually increase weights over time to keep challenging your muscles and promoting growth.
• Form: Focus on maintaining proper form to maximize muscle engagement and minimize injury risk.
• Rest Between Sets: Take 60-90 seconds between sets for compound lifts and 30-45 seconds for isolation exercises.
• Nutrition: Support your workout schedule with a balanced diet rich in protein, healthy fats, and complex carbohydrates for recovery and muscle growth.

Conclusion:

This 6-day workout split for women covers all major muscle groups with a focus on strength and muscle development. Each day targets specific areas of the body, ensuring you train muscles effectively while allowing time for recovery. Following this routine will help you build a stronger, more balanced physique while increasing overall fitness levels.