Weekly 6-Day Workout Plan for Muscle Gain
Day 1 - Monday: Chest & Triceps
Warm-up:
5-10 minutes of light cardio (treadmill, bike, or rowing machine)
Dynamic stretches (arm circles, shoulder rotations)
Main Lifts:
1. Barbell Bench Press - 4 sets x 6-8 reps
2. Incline Dumbbell Press - 4 sets x 8-10 reps
3. Chest Dips (weighted if possible) - 3 sets x 8-10 reps
Accessory Exercises:
1. Cable Chest Flys - 3 sets x 12-15 reps
2. Tricep Pushdowns - 3 sets x 10-12 reps
3. Overhead Dumbbell Tricep Extension - 3 sets x 10-12 reps
Cooldown:
Static stretches for chest, shoulders, and triceps
Day 2 - Tuesday: Back & Biceps
Warm-up:
5-10 minutes of light cardio
Dynamic stretches (torso twists, arm swings)
Main Lifts:
1. Deadlifts - 4 sets x 5-6 reps
2. Pull-ups (weighted if possible) - 4 sets x 6-8 reps
3. Barbell Bent-over Rows - 4 sets x 6-8 reps
Accessory Exercises:
1. Dumbbell Rows - 3 sets x 8-10 reps per arm
2. Lat Pulldowns - 3 sets x 10-12 reps
3. Barbell or Dumbbell Bicep Curls - 3 sets x 10-12 reps
Cooldown:
Static stretches for back and biceps
Day 3 - Wednesday: Legs & Abs
Warm-up:
5-10 minutes of light cardio
Dynamic stretches (leg swings, walking lunges)
Main Lifts:
1. Back Squats - 4 sets x 6-8 reps
2. Leg Press - 4 sets x 8-10 reps
3. Romanian Deadlifts - 3 sets x 8-10 reps
Accessory Exercises:
1. Leg Extensions - 3 sets x 10-12 reps
2. Leg Curls (Hamstring Focus) - 3 sets x 10-12 reps
3. Standing Calf Raises - 4 sets x 12-15 reps
Core Work:
1. Plank - 3 sets x 30-60 seconds
2. Hanging Leg Raises - 3 sets x 12-15 reps
Cooldown:
Static stretches for legs and core
Day 4 - Thursday: Shoulders & Traps
Warm-up:
5-10 minutes of light cardio
Dynamic stretches (arm circles, shoulder rolls)
Main Lifts:
1. Overhead Barbell Press (Military Press) - 4 sets x 6-8 reps
2. Dumbbell Lateral Raises - 4 sets x 10-12 reps
3. Barbell or Dumbbell Shrugs - 4 sets x 10-12 reps
Accessory Exercises:
1. Front Dumbbell Raises - 3 sets x 10-12 reps
2. Cable Face Pulls - 3 sets x 12-15 reps
3. Arnold Press - 3 sets x 10 reps
Cooldown:
Static stretches for shoulders and traps
Day 5 - Friday: Legs & Abs (Focus on Quads)
Warm-up:
5-10 minutes of light cardio
Dynamic stretches (leg swings, bodyweight squats)
Main Lifts:
1. Front Squats - 4 sets x 6-8 reps
2. Bulgarian Split Squats - 3 sets x 8-10 reps per leg
3. Walking Lunges (weighted) - 3 sets x 10 reps per leg
Accessory Exercises:
1. Leg Extensions - 3 sets x 10-12 reps
2. Seated Calf Raises - 4 sets x 12-15 reps
Core Work:
1. Russian Twists (with weight) - 3 sets x 20 reps
2. Cable Crunches - 3 sets x 12-15 reps
Cooldown:
Static stretches for quads, calves, and core
Day 6 - Saturday: Full Body (Focus on Compound Movements)
Warm-up:
5-10 minutes of light cardio
Dynamic stretches
Main Lifts:
1. Clean and Press - 4 sets x 5-6 reps
2. Barbell Row - 4 sets x 6-8 reps
3. Squats - 4 sets x 6-8 reps
Accessory Exercises:
1. Pull-ups or Chin-ups - 3 sets x 6-8 reps
2. Dumbbell Chest Press - 3 sets x 8-10 reps
3. Dumbbell Bicep Curls - 3 sets x 10-12 reps
Cooldown:
Static stretches for full body
Day 7 - Sunday: Rest or Active Recovery
Light stretching, yoga, foam rolling
Optional: Low-intensity activity like walking, swimming, or cycling
Notes:
Rest Periods: 60-90 seconds between sets for hypertrophy (muscle growth), longer
for compound lifts (2-3 minutes for deadlifts, squats, etc.).
Progressive Overload: Gradually increase weights each week to ensure continuous
muscle growth.
Nutrition: Ensure you are consuming enough protein (1.6-2.2g per kg of body weight)
and calories to support muscle gain.
This plan is designed for muscle gain through high-volume, compound exercises, and
accessory movements to target specific muscle groups. Would you like to adjust any part of
the plan or add specific exercises?
