60-Day Gym Workout Plan Overview
● Frequency: 6 days per week (Day 1 to Day 6)
● Duration: 1.5–2 hrs (weight training + cardio + stretching)
● Rest: Day 7 (rest or active recovery: yoga, mobility, light walking)
● Progressive overload: Increase weights by 5–10% every 2 weeks if you can complete all sets
with good form.
Day 1 – Chest + Triceps + Cardio
Warm-Up (10 min):
● Treadmill brisk walk: 5 min
● Dynamic stretches (arm circles, chest openers, cat-cow): 5 min
Chest:
● Flat Barbell Bench Press – 4 sets × 12, 10, 8, 6 reps (progressive weight increase each set)
● Incline Dumbbell Press – 3 sets × 10–12 reps
● Dumbbell Fly (flat bench) or Cable Crossover – 3 sets × 12 reps
● Push-ups – 2 sets × 15 reps (bodyweight)
Triceps:
● Rope Pushdown (cable machine) – 3 sets × 12 reps
● Overhead Dumbbell Extension – 3 sets × 10 reps
● Assisted Dips – 2 sets × 12 reps
Cardio:
● Cross Trainer or Treadmill Jog – 20 min (moderate intensity, HR 120–140 bpm)
Cool Down:
● Static stretches: Chest, triceps, shoulders, hips – 10 min
Day 2 – Back + Biceps + Cardio
Warm-Up (10 min):
● Rowing machine or treadmill brisk walk – 5 min
● Dynamic stretches (hip hinges, shoulder rotations) – 5 min
Back:
1. Deadlifts (barbell) – 4 sets × 12, 10, 8, 6 reps
2. Pull-ups (assisted if required) – 3 sets × 8–10 reps
3. Barbell Bent-over Rows – 3 sets × 10 reps
4. Lat Pulldown (wide grip) – 3 sets × 12 reps
Biceps:
1. Dumbbell Bicep Curls – 3 sets × 12 reps
2. Hammer Curls – 3 sets × 10 reps
3. Concentration Curl – 2 sets × 12 reps
Cardio:
● Treadmill incline walk – 20 min (moderate intensity)
Cool Down:
● Static stretches: Lats, biceps, lower back – 10 min
Day 3 – Legs + Core + Cardio
Warm-Up (10 min):
● Stationary bike or treadmill – 5 min
● Dynamic stretches (leg swings, bodyweight squats) – 5 min
Legs:
1. Barbell Squats – 4 sets × 12, 10, 8, 6 reps
2. Leg Press – 3 sets × 10–12 reps
3. Walking Lunges (dumbbell optional) – 3 sets × 12 steps per leg
4. Hamstring Curl Machine – 3 sets × 12 reps
5. Standing Calf Raise – 3 sets × 15 reps
Core:
1. Plank Hold – 3 sets × 45 sec hold
2. Russian Twist (medicine ball or weight plate) – 3 sets × 20 twists
3. Hanging Knee Raises – 3 sets × 12 reps
Cardio:
● Elliptical machine – 20 min (HR 120–140 bpm)
Cool Down:
● Static stretches: Quads, hamstrings, calves, hip flexors – 10 min
Day 4 – Shoulders + Abs + Cardio
Warm-Up (10 min):
● Treadmill brisk walk – 5 min
● Shoulder mobility with bands – 5 min
Shoulders:
1. Barbell Overhead Press (Military Press) – 4 sets × 12, 10, 8, 6 reps
2. Dumbbell Lateral Raises – 3 sets × 12 reps
3. Front Raises – 3 sets × 12 reps
4. Arnold Press – 3 sets × 10 reps
5. Dumbbell Shrugs – 3 sets × 15 reps
Abs:
1. Cable Crunch – 3 sets × 15 reps
2. Leg Raises – 3 sets × 12 reps
3. Side Plank Hold – 3 sets × 30 sec each side
Cardio:
● Treadmill incline walk or stair climber – 20 min (moderate intensity)
Cool Down:
● Static stretches: Shoulders, neck, abs, lower back – 10 min
Day 5 – Push Day (Chest, Shoulders, Triceps) + Cardio
Warm-Up (10 min):
● Stationary bike – 5 min
● Dynamic stretches – 5 min
Chest & Shoulders:
1. Barbell Bench Press – 4 sets × 10 reps
2. Incline Barbell Press – 3 sets × 10 reps
3. Dumbbell Shoulder Press – 3 sets × 10 reps
4. Dumbbell Lateral Raises – 3 sets × 12 reps
Triceps:
1. Rope Pushdown – 3 sets × 12 reps
2. Overhead Barbell Close Grip Press – 3 sets × 10 reps
Burnout (Superset):
● Push-ups (failure) + Plank Hold (1 min) – 2 rounds
Cardio:
● Cross Trainer – 20 min (HR 120–140 bpm)
Cool Down:
● Full body static stretches – 10 min
Day 6 – Pull Day (Back, Biceps, Core) + Cardio
Warm-Up (10 min):
● Rowing machine – 5 min
● Dynamic mobility stretches – 5 min
Back:
1. Deadlifts (Romanian style for hamstrings) – 4 sets × 10 reps
2. Pull-ups or Lat Pulldown – 3 sets × 10 reps
3. Seated Cable Rows – 3 sets × 10 reps
Biceps:
1. Barbell Curl – 3 sets × 12 reps
2. Zottman Curl – 3 sets × 10 reps
3. Incline Dumbbell Curl – 2 sets × 12 reps
Core:
1. Plank to Shoulder Tap – 3 sets × 20 taps
2. Bicycle Crunch – 3 sets × 15 reps per side
Cardio:
● Treadmill jog – 20 min (moderate intensity)
Cool Down:
● Full back, biceps, and core stretches – 10 min
