6 Day Gym Workout Schedule Chart

Are you looking for an effective workout plan to achieve your fitness goals? Look no further than the 6 day gym workout schedule chart. This comprehensive plan is designed to help you build muscle, burn fat, and improve your overall fitness level. In this article, we'll provide a step-by-step guide to following the 6 day gym workout schedule chart, along with some helpful tips and frequently asked questions.

Table of Contents

• How to Follow the 6 Day Gym Workout Schedule Chart
• Tips for Success
• Solution to Common Problems
• Frequently Asked Questions
• Pros and Cons

How to Follow the 6 Day Gym Workout Schedule Chart

The 6 day gym workout schedule chart is a 6-day split routine that focuses on different muscle groups each day. The schedule is as follows:

Each day's workout should take about an hour to complete. Here's a breakdown of what you should do on each day:

Day 1: Chest and Triceps

On day 1, you'll focus on building your chest and triceps. Here's what you should do:

• Barbell bench press (4 sets of 8-12 reps)
• Incline dumbbell press (4 sets of 8-12 reps)
• Cable flyes (3 sets of 12-15 reps)
• Tricep pushdowns (3 sets of 12-15 reps)
• Skull crushers (3 sets of 12-15 reps)

Day 2: Back and Biceps

On day 2, you'll focus on building your back and biceps. Here's what you should do:

• Barbell rows (4 sets of 8-12 reps)
• Pull-ups or lat pulldowns (4 sets of 8-12 reps)
• Seated cable rows (3 sets of 12-15 reps)
• Dumbbell curls (3 sets of 12-15 reps)
• Hammer curls (3 sets of 12-15 reps)

Day 3: Shoulders and Abs

On day 3, you'll focus on building your shoulders and abs. Here's what you should do:

• Overhead press (4 sets of 8-12 reps)
• Lateral raises (3 sets of 12-15 reps)
• Rear delt flyes (3 sets of 12-15 reps)
• Planks (3 sets of 30-60 seconds)
• Leg raises (3 sets of 12-15 reps)

Day 4: Legs

On day 4, you'll focus on building your legs. Here's what you should do:

• Squats (4 sets of 8-12 reps)
• Leg press (3 sets of 12-15 reps)
• Lunges (3 sets of 12-15 reps)
• Leg curls (3 sets of 12-15 reps)
• Calf raises (3 sets of 12-15 reps)

Day 5: Chest and Triceps

On day 5, you'll repeat the chest and triceps workout from day 1.

Day 6: Back and Biceps

On day 6, you'll repeat the back and biceps workout from day 2.

Tips for Success

Here are some tips to help you get the most out of the 6 day gym workout schedule chart:

• Warm up properly before each workout to prevent injury.
• Progressively increase the weight you're lifting over time to continue seeing results.
• Rest for 1-2 minutes between sets to allow your muscles to recover.
• Eat a balanced diet rich in protein to support muscle growth.
• Get 7-8 hours of sleep per night to aid in muscle recovery.

Solution to Common Problems

If you're struggling to stick to the 6 day gym workout schedule chart, here are some solutions to common problems:

• If you're feeling fatigued, take a rest day to allow your muscles to recover.
• If you're not seeing results, make sure you're progressively increasing the weight you're lifting and eating a balanced diet.
• If you're bored with the same routine, mix things up by trying new exercises or adding in different variations.

Frequently Asked Questions

Here are some answers to frequently asked questions about the 6 day gym workout schedule chart:

Is this workout plan suitable for beginners?

This workout plan is best suited for intermediate to advanced lifters. If you're new to working out, it's best to start with a simpler routine and gradually progress from there.

Can I switch up the order of the workouts?

Yes, you can switch up the order of the workouts to best fit your schedule and preferences. Just make sure you're working all the muscle groups evenly throughout the week.

How long should I follow this workout plan?

You can follow this workout plan for as long as you're seeing results and enjoying it. It's always a good idea to switch up your routine every few months to prevent boredom and plateauing.

Pros and Cons

Here are some pros and cons of following the 6 day gym workout schedule chart:

Pros:

• Comprehensive plan that targets all major muscle groups
• Can help build muscle and burn fat
• Allows for adequate rest and recovery between workouts

Cons:

• May be too intense for beginners
• Requires a significant time commitment
• May become boring if not switched up regularly

Overall, the 6 day gym workout schedule chart is an effective plan for those looking to build muscle, burn fat, and improve their overall fitness level. By following the plan consistently and making adjustments as needed, you can achieve your fitness goals and feel stronger and more confident in your body.