Introduction
Are you looking to build muscle and achieve that sculpted physique you’ve always desired? Look no further! In this comprehensive guide, we will provide you with a 6-day gym workout schedule tailored specifically for muscle gain. This workout plan incorporates a combination of strength training, hypertrophy exercises, and progressive overload techniques to help you maximize muscle growth. Whether you’re a beginner or an experienced lifter, this workout schedule will challenge you and take your gains to the next level.
Day 1: Chest and Triceps
Warm-up
Before diving into your chest and triceps workout, it’s essential to warm up your muscles to prevent injury and improve performance. Spend 5-10 minutes doing light cardio exercises such as jogging or cycling, followed by dynamic stretches for the upper body.
Workout
- Barbell Bench Press: 4 sets of 8-10 reps
- Lie on a flat bench with your feet firmly planted on the ground.
- Grip the barbell slightly wider than shoulder-width apart and lower it to your chest.
- Push the barbell back up to the starting position, fully extending your arms.
- Incline Dumbbell Press: 3 sets of 10-12 reps
- Set an incline bench to a 45-degree angle.
- Hold a dumbbell in each hand at shoulder level.
- Press the dumbbells up above your chest, fully extending your arms.
- Dumbbell Flyes: 3 sets of 12-15 reps
- Lie on a flat bench, holding a dumbbell in each hand.
- Extend your arms out to your sides, forming a “T” shape.
- Slowly lower the dumbbells down in a controlled manner, feeling the stretch in your chest muscles.
- Bring the dumbbells back up to the starting position.
- Tricep Dips: 4 sets of 10-12 reps
- Position your hands shoulder-width apart on parallel bars or use a dip machine.
- Lower your body by bending your elbows until your upper arms are parallel to the ground.
- Push yourself back up to the starting position, fully extending your arms.
- Close-Grip Bench Press: 3 sets of 8-10 reps
- Lie on a flat bench and grip the barbell with your hands shoulder-width apart.
- Lower the barbell to your chest, keeping your elbows close to your body.
- Push the barbell back up to the starting position, fully extending your arms.
Day 2: Back and Biceps
Warm-up
Prioritize warming up your back and biceps muscles before embarking on an intense workout. Perform 5-10 minutes of light cardio, such as rowing or jumping rope, followed by dynamic stretches targeting the upper body.
Workout
- Deadlift: 4 sets of 6-8 reps
- Stand with your feet hip-width apart, toes pointed slightly outward.
- Bend your knees and grip the barbell with an overhand grip, hands shoulder-width apart.
- Lift the barbell by extending your hips and knees, keeping your back straight.
- Lower the barbell back down to the starting position.
- Wide-Grip Pull-Ups: 3 sets of 8-10 reps
- Hang from a pull-up bar with your palms facing away from you and hands wider than shoulder-width apart.
- Pull yourself up until your chin is above the bar.
- Lower your body back down to the starting position.
- Bent-Over Rows: 3 sets of 10-12 reps
- Hold a barbell with an overhand grip, hands shoulder-width apart.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Pull the barbell up towards your abdomen, squeezing your shoulder blades together.
- Lower the barbell back down to the starting position.
- Barbell Curls: 4 sets of 8-10 reps
- Stand with your feet shoulder-width apart, holding a barbell with an underhand grip, hands shoulder-width apart.
- Curl the barbell up towards your chest, keeping your elbows close to your body.
- Lower the barbell back down to the starting position.
- Hammer Curls: 3 sets of 10-12 reps
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
- Curl the dumbbells up towards your shoulders, keeping your elbows close to your body.
- Lower the dumbbells back down to the starting position.
Day 3: Legs and Shoulders
Warm-up
Prepare your leg and shoulder muscles for an intense workout by engaging in 5-10 minutes of light cardio, such as jogging or cycling. Follow this with dynamic stretches targeting the lower body and shoulders.
Workout
- Barbell Squats: 4 sets of 8-10 reps
- Stand with your feet shoulder-width apart, holding a barbell across your upper back.
- Lower your body by bending your knees and hips, as if sitting back into a chair.
- Keep your chest up and back straight throughout the movement.
- Push through your heels to return to the starting position.
- Romanian Deadlifts: 3 sets of 10-12 reps
- Stand with your feet hip-width apart, holding a barbell in front of your thighs with an overhand grip.
- Hinge forward at the hips while keeping your back straight, lowering the barbell towards the ground.
- Feel the stretch in your hamstrings and glutes, then return to the starting position by squeezing your glutes.
- Walking Lunges: 3 sets of 12-15 reps (each leg)
- Stand with your feet shoulder-width apart, hands on your hips.
- Take a step forward with your right leg, bending both knees to a 90-degree angle.
- Push through your right heel to return to the starting position, then repeat on the left leg.
- Seated Dumbbell Shoulder Press: 4 sets of 8-10 reps
- Sit on a bench with a backrest, holding a dumbbell in each hand at shoulder level.
- Press the dumbbells up above your head, fully extending your arms.
- Lower the dumbbells back down to shoulder level.
- Lateral Raises: 3 sets of 10-12 reps
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
- Raise your arms out to the sides until they are parallel to the ground.
- Lower the dumbbells back down to your sides.
Day 4: Rest and Recovery
It’s important to give your body time to rest and recover after three consecutive days of intense workouts. Use this day to relax, stretch, and engage in light activities such as walking or yoga. Proper rest and recovery are crucial for muscle growth and injury prevention.
Day 5: Chest and Triceps (Hypertrophy Focus)
Warm-up
Prioritize warming up your chest and triceps muscles before beginning your hypertrophy-focused workout. Spend 5-10 minutes doing light cardio exercises such as jogging or cycling, followed by dynamic stretches for the upper body.
Workout
- Dumbbell Bench Press: 4 sets of 10-12 reps
- Lie on a flat bench with a dumbbell in each hand, palms facing forward.
- Lower the dumbbells to your chest, keeping your elbows at a 45-degree angle.
- Press the dumbbells back up to the starting position, fully extending your arms.
- Cable Flyes: 3 sets of 12-15 reps
- Stand in the center of a cable machine, holding the handles with your palms facing forward.
- Extend your arms out to your sides, forming a “T” shape.
- Slowly bring your arms together in front of your chest, focusing on squeezing your chest muscles.
- Return to the starting position in a controlled manner.
- Tricep Pushdowns: 4 sets of 10-12 reps
- Attach a straight bar to a cable machine, setting the pulley at a high position.
- Stand facing the machine with your feet shoulder-width apart, holding the bar with an overhand grip.
- Extend your arms downward, focusing on contracting your triceps.
- Return to the starting position in a controlled manner.
- Tricep Skull Crushers: 3 sets of 10-12 reps
- Lie on a flat bench with a barbell, holding it above your chest with an overhand grip.
- Bend your elbows, lowering the barbell towards your forehead, keeping your upper arms stationary.
- Extend your arms back up to the starting position.
- Diamond Push-Ups: 3 sets of max reps
- Start in a push-up position, placing your hands close together so that your thumbs and index fingers form a diamond shape.
- Lower your body by bending your elbows, keeping them close to your sides.
- Push yourself back up to the starting position, fully extending your arms.
Day 6: Back and Biceps (Hypertrophy Focus)
Warm-up
Before diving into your hypertrophy-focused back and biceps workout, it’s essential to warm up your muscles to prevent injury and improve performance. Spend 5-10 minutes doing light cardio exercises such as rowing or jumping rope, followed by dynamic stretches targeting the
