@Nurpur India,
Published on December 13, 2025,,
By Pawan,
This detailed 6-day gym workout schedule covers everything from beginner routines to advanced muscle gain plans. Learn how to structure your week, maximize recovery, and avoid common pitfalls with practical tips and step-by-step guides.
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| The Ultimate 6-Day Gym Workout Schedule for Beginners, Women, and Men |
Highlight Key Points
- Perfect for beginners, women, and men aiming for muscle gain.
- Science-backed routines for sustainable progress and injury prevention.
- Detailed daily workouts targeting all major muscle groups.
- Recovery strategies and nutrition tips for optimal results.
- Motivation and pain point solutions for staying consistent.
Transform Your Body in 6 Weeks: The Ultimate 6-Day Gym Workout Schedule for Beginners, Women, and Men (Muscle Gain Guaranteed!)
Transform Your Body in 6 Weeks: The Ultimate 6-Day Gym Workout Schedule for Beginners, Women, and Men (Muscle Gain Guaranteed!) The most effective 6-day gym workout schedule for beginners, women, and men.
Build muscle, stay motivated, and avoid injury with this science-backed plan, complete with daily routines, recovery tips, and actionable advice for sustainable fitness.
The Ultimate 6-Day Gym Workout Schedule for Beginners, Women, and Men
Are you ready to transform your body and build serious muscle? A 6-day gym workout schedule is one of the most effective ways to maximize your gains, whether you’re a beginner, a woman, or a man aiming for muscle growth.
This comprehensive guide walks you through every step, from planning your weekly split to overcoming motivation slumps and joint issues. With practical routines, recovery tips, and science-backed advice, you’ll be set up for sustainable, injury-free progress.hevyapp+3
Why Choose a 6-Day Gym Workout Schedule?
A 6-day split allows you to train each major muscle group twice a week, which is optimal for muscle stimulation and growth. This structure is especially beneficial for beginners because it lets you build strength gradually while minimizing fatigue and soreness.
By spreading your weekly training volume across more sessions, each workout becomes less demanding, making it easier to maintain proper technique and avoid burnout.scitron+2
Key Benefits for Beginners, Women, and Men
- Beginners: Start with bodyweight exercises and gradually add resistance as you get stronger. This approach helps prevent injury and builds confidence.betterme+1
- Women: Focus on compound lifts and isolation exercises for balanced muscle development. Incorporate active recovery and flexibility work to prevent joint stress and improve overall fitness.plusfitness+1
- Men: Use the schedule to bulk up and increase muscle mass. Prioritize progressive overload and compound movements for maximum gains.24fitnessgym+1
Weekly Split Overview
| Day | Focus Area | Example Exercises |
|---|---|---|
| Monday | Chest & Triceps | Bench Press, Dumbbell Flyes, Tricep Dips |
| Tuesday | Back & Biceps | Bent-Over Rows, Lat Pulldown, Barbell Curls |
| Wednesday | Legs (Hamstrings) | Romanian Deadlifts, Hamstring Curls, Lunges |
| Thursday | Shoulders & Abs | Shoulder Press, Lateral Raises, Plank |
| Friday | Push-Pull Supersets | Push-ups, Cable Rows, Overhead Tricep Extensions |
| Saturday | Legs (Quads) | Barbell Squats, Leg Press, Bulgarian Split Squats |
| Sunday | Rest or Active Recovery | Light Cardio, Yoga, Stretching |
Detailed Daily Workouts
Monday: Chest & Triceps
- Warm-up: 5–10 minutes on treadmill or dynamic stretches.plusfitness+1
- Bench Press: 4 sets of 8–10 reps.
- Incline Dumbbell Press: 3 sets of 10 reps.
- Cable Chest Fly: 3 sets of 12 reps.
- Tricep Dips: 3 sets to failure.
- Tricep Pushdowns: 3 sets of 12 reps.
- Overhead Tricep Extension: 2 sets of 12 reps.
- Cool-down: 5–10 minutes of stretching.scitron+1
Tuesday: Back & Biceps
- Warm-up: 5–10 minutes on stationary bike or rowing machine.plusfitness+1
- Lat Pulldown: 4 sets of 10 reps.
- Bent-Over Rows: 3 sets of 8 reps.
- Seated Cable Rows: 3 sets of 12 reps.
- Barbell Curls: 3 sets of 10 reps.
- Hammer Curls: 3 sets of 12 reps.
- Concentration Curls: 2 sets of 12 reps.
- Cool-down: 5–10 minutes of stretching.24fitnessgym+1
Wednesday: Legs (Hamstrings)
- Warm-up: 5–10 minutes of dynamic leg stretches.plusfitness+1
- Barbell Squats: 4 sets of 8 reps.
- Leg Press: 3 sets of 12 reps.
- Romanian Deadlifts: 3 sets of 10 reps.
- Leg Curls: 3 sets of 12 reps.
- Calf Raises: 4 sets of 15 reps.
- Walking Lunges: 2 sets of 20 steps.
- Cool-down: 5–10 minutes of stretching.scitron+1
Thursday: Shoulders & Abs
- Warm-up: 5–10 minutes of shoulder mobility exercises.plusfitness+1
- Shoulder Press: 4 sets of 8–10 reps.
- Lateral Raises: 3 sets of 12 reps.
- Arnold Press: 3 sets of 10 reps.
- Plank: 3 sets of 1 minute.
- Russian Twists: 3 sets of 20 reps.
- Leg Raises: 3 sets of 15 reps.
- Cool-down: 5–10 minutes of stretching.24fitnessgym+1
Friday: Push-Pull Supersets
- Warm-up: 5–10 minutes of dynamic upper body stretches.plusfitness+1
- Push-ups: 3 sets of 12 reps.
- Seated Cable Rows: 3 sets of 12 reps.
- Close-Grip Bench Press: 3 sets of 8 reps.
- Lat Pulldowns: 3 sets of 12 reps.
- Overhead Tricep Extensions: 3 sets of 12 reps.
- Barbell Bicep Curls: 3 sets of 12 reps.
- Cool-down: 5–10 minutes of stretching.scitron+1
Saturday: Legs (Quads)
- Warm-up: 5–10 minutes of dynamic leg stretches.plusfitness+1
- Barbell Back Squats: 4 sets of 8 reps.
- Dumbbell Lunges: 3 sets of 12 reps per leg.
- Leg Press: 3 sets of 12 reps.
- Bulgarian Split Squats: 2 sets of 10 reps per leg.
- Calf Raises: 4 sets of 15 reps.
- Cool-down: 5–10 minutes of stretching.24fitnessgym+1
Sunday: Rest or Active Recovery
- Light Cardio: 20–30 minutes (walking, cycling, or swimming).betterme+1
- Yoga or Stretching: 20–30 minutes.
- Foam Rolling: 10–15 minutes.
- Breathing Exercises: 5–10 minutes.betterme+1
Progression Guidelines
Start with bodyweight exercises and gradually add resistance as your strength improves. Increase weights and reps progressively over 4–6 week cycles to ensure continuous muscle growth.betterme+1
Recovery and Nutrition Tips
- Calorie Surplus: Eat more calories than you burn to support muscle growth.hevyapp+1
- Protein Intake: Aim for 0.7–1 gram of protein per pound of body weight.hevyapp+1
- Sleep: Get at least 7–8 hours of sleep per night for optimal recovery.hevyapp+1
- Limit Workout Duration: Keep sessions to 40–60 minutes to avoid overtraining.hevyapp+1
Overcoming Motivation Slumps and Joint Issues
- Motivation: Set small, achievable goals and track your progress weekly. Celebrate milestones to stay motivated.betterme+1
- Joint Issues: Focus on proper form, warm-up thoroughly, and incorporate flexibility and mobility work. If you experience pain, consult a healthcare professional.plusfitness+2
Calls-to-Action
- Share this post with friends who want to transform their bodies.
- Subscribe to our newsletter for more fitness tips and workout plans.
- Leave a comment below to share your progress or ask questions.
Final Summary
A 6-day gym workout schedule is a powerful tool for building muscle, improving strength, and staying consistent with your fitness goals. Whether you’re a beginner, a woman, or a man,
this plan provides a structured, sustainable approach to maximize your gains while minimizing injury risk. With detailed daily routines, recovery tips, and practical advice, you’ll be well-equipped to transform your body and achieve your fitness dreams.scitron+5
Read-More : information for 6 day gym workout schedule for beginners, man & woemn
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Trusted Source Tag :
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