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6-Day Muscle Gain Workout Plan

The document outlines a 6-week home workout plan for bulking, starting on May 17, 2025, and ending on June 27, 2025. It includes a detailed schedule of exercises for each day, focusing on different muscle groups such as chest, triceps, legs, core, biceps, and shoulders, with specific sets and repetitions. The plan also incorporates rest and recovery strategies to support overall fitness and nutrition.

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beastyt2009hacker
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57 views2 pages

6-Day Muscle Gain Workout Plan

The document outlines a 6-week home workout plan for bulking, starting on May 17, 2025, and ending on June 27, 2025. It includes a detailed schedule of exercises for each day, focusing on different muscle groups such as chest, triceps, legs, core, biceps, and shoulders, with specific sets and repetitions. The plan also incorporates rest and recovery strategies to support overall fitness and nutrition.

Uploaded by

beastyt2009hacker
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

6-Week Home Workout Plan (Bulking Phase 1)

Start Date: May 17, 2025 | End Date: June 27, 2025

Day 1 - Chest + Triceps + Shoulders

- Normal Push-ups: 15 × 4
- Incline Push-ups: 15 × 4
- Tricep Dips (Advanced): 15 × 4
- Board Front Raises (Shoulders): 15 × 3
- Push-up burnout set (to failure): 1 set
- Plank: 1 min × 2

Day 2 - Legs + Core

- Bodyweight Squats: 15 × 6
- Jump Squats: 15 × 2
- Wall Sit: 1 min × 2
- Leg Raises: 20 × 3
- Bicycle Crunches: 30 sec × 3
- Plank: 1 min × 2

Day 3 - Biceps + Forearms + Shoulders

- Carrot board curls (Biceps): 20 × 6


- Reverse Curls (Forearms): 20 × 3
- Wrist curls: 20 × 2
- Lateral Raises (board): 15 × 3
- Overhead Press (board): 15 × 3
- Farmer hold with board: 30 sec × 2

Day 4 - Chest + Triceps (Variation)

- Wide Push-ups: 15 × 3
- Incline Push-ups: 15 × 3
- Diamond Push-ups: 12 × 3
- Tricep Dips (Advanced): 15 × 4
- Board Front Raises: 15 × 2
- Push-up burnout set (to failure): 1 set

Day 5 - Legs + Core (Power Day)

- Bodyweight Squats: 15 × 4
- Jump Lunges / Step-ups: 15 × 3
- Wall Sit: 1 min × 2
- Leg Raises: 20 × 3
- Plank with reach-outs: 1 min × 2
- Optional Calf Raises: 25 × 2

Day 6 - Arms + Shoulders (Pump Day)

- Carrot Board Curls: 20 × 4


- Forearm Lifts: 20 × 4
- Hammer Curls: 20 × 2
- Overhead Press (board): 15 × 3
- Lateral Raises: 15 × 2
- Burnout Biceps (to failure): 1 set
- Plank: 1 min × 2

Day 7 - Full Rest

- Light stretching or walk


- Focus on nutrition, hydration, and rest

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