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6-Day Beginner Gym Workout Plan

The 6-Day Gym Workout Plan is designed for beginners with a focus on training all major muscle groups twice a week, except for legs which are trained once. The weekly schedule includes push, pull, legs, and core workouts, with variations using both free weights and machines. Each workout day specifies exercises, sets, and repetitions to follow.

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13 views7 pages

6-Day Beginner Gym Workout Plan

The 6-Day Gym Workout Plan is designed for beginners with a focus on training all major muscle groups twice a week, except for legs which are trained once. The weekly schedule includes push, pull, legs, and core workouts, with variations using both free weights and machines. Each workout day specifies exercises, sets, and repetitions to follow.

Uploaded by

devgaba0099
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd

6-Day Gym Workout Plan

This workout plan is designed to train all major muscles twice per week, except legs once, with

added focus on forearms and abs. Suitable for beginners with 3 months of experience.

Weekly Plan Overview:


Day 1: Push (Chest, Shoulders, Triceps)

Day 2: Pull (Back, Biceps, Forearms)

Day 3: Legs + Abs

Day 4: Push (Machine-Focused Variation)

Day 5: Pull (Machine-Focused Variation)

Day 6: Core + Forearms + Cardio/Stretch

Day 7: Rest
Day 1 - Push (Free Weights + Equipment)
- Barbell Bench Press - 3x8-10

- Incline Machine Press - 3x10

- Seated Dumbbell Shoulder Press - 3x10

- Lateral Raises - 3x12-15

- Triceps Pushdown (Cable) - 3x12

- Seated Overhead Triceps Extension - 3x12


Day 2 - Pull (Free Weights + Equipment)
- Lat Pulldown (Wide Grip) - 3x10

- Seated Cable Row - 3x10

- Dumbbell Row - 3x10

- EZ-Bar Curl - 3x10

- Hammer Curl - 3x12

- Wrist Curl - 3x15

- Reverse Wrist Curl - 3x15


Day 3 - Legs + Abs
- Leg Press Machine - 3x10

- Barbell Back Squats - 3x8

- Seated Leg Curl - 3x12

- Leg Extension - 3x12

- Standing Calf Raise - 3x15

- Hanging Leg Raise - 3x15

- Cable Crunches - 3x15


Day 4 - Push (Machine-Focused)
- Chest Press Machine - 3x10

- Pec Deck - 3x12

- Shoulder Press Machine - 3x10

- Cable Lateral Raises - 3x12

- Dip Machine - 3x10

- Triceps Rope Pushdown - 3x12


Day 5 - Pull (Machine-Focused)
- Assisted Pull-Ups - 3x10

- Hammer Strength Row - 3x10

- Cable Face Pulls - 3x12

- Bicep Curl Machine - 3x12

- Cable Rope Hammer Curl - 3x12

- Wrist Roller - 3x15


Day 6 - Core, Forearms & Cardio
- Plank Hold - 3x30-60 sec

- Ab Crunch Machine - 3x15

- Cable Woodchopper - 3x12 each side

- Reverse Crunches - 3x15

- Cable Wrist Curl - 3x15

- Wrist Roller - 2-3 rounds

- Optional: 15-20 min Cardio + Stretching

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