It is a fantastic process to get stronger and develop a healthy body. The secret of your friend in this adventure is a well-planned one. A 6 day gym workout schedule is an effective weapon to those who are willing to invest.
This paper will give you all you should know about this trendy weekly workout division. We will discuss its functionality, its efficiency and how you can create your plan.
What is a 6 Day Workout Schedule in the Gym?
A 6 day gym workout schedule implies that you are training six days in a week. You get a whole day of rest and relaxation. This is not a plan that beginners are supposed to have. It is intended to the people, who have some experience in the gym and desire to achieve quicker results.
The point is to pay attention to the various muscles in alternative days. This is referred to as a training split. Training is possible by separating the muscles so that you can work them all. Then you just leave it a week to rest and then you train it again. The technique is excellent in muscle mass building, enhancement of consistency in training and system burning.
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Why Choose a Six-Day Weekly Workout Split?
You may ask him/her why would one train six days in a week. The benefits are clear:
- More Focus: It is possible to focus more on each muscle group.
- Swifter Development: The more often muscles are hit, the faster development can be achieved.
- Great Routine: Gym attendance nearly every day makes a very good habit.
- Fits a PPL Routine: This training regimen is ideal with the most used Push/Pull/Legs split.
Meet the Champions: The Push/Pull/Legs Split
The best and most popular 6 day gym workout schedule in a gym facility is the Push/Pull/Legs program also known as PPL.
One can imagine that the muscles can be three teams.
- Push Day: This is an exercise of the muscles that assist in pushing things away out of your body. Primarily used muscles are your chest, shoulders and triceps.
- Pull Day: It concerns muscles used to draw things towards your body. This team incorporates your back and biceps.
- Legs Day: It is the lower body day. You train on your quads, ham strings, glutes and calves.
Training twice a week on a team of 6 days PPL split. E.g. Push, Pull, Legs, rest, Push, Pull, Legs.
Building Your 6 Day Gym Workout Schedule
The following is an example of a weekly workout plan that will demonstrate how it works. Remember, this is a template. You are able to tailor the exercises to suit your needs.
Your First Day: Chest and Shoulder Push Workout
Your first day is comprised of pushing of movements. This day is aimed at the strength of your upper body.
- Bench Press: 3 sets of 8-12 reps
- Overhead Press: 3 sets of 8-12 reps
- Incline Dumbbell Press: 3 sets 10-15 reps.
- Triceps Pushdowns: 3x 12-15 reps.
- Lateral Raises: 3 sets of 15-20 reps
Day Two: Pull Workout for a Strong Back
Get ready to pull! This is the day, which is devoted to the development of a strong back and strong arms.
- Deadlifts: 3 sets of 5-8 reps
- Pull-Ups or Lat Pulldowns: 3 sets of 8-12 reps.
- Bent-Over Rows: 3 sets of 8-12 reps
- Face Pulls: 3 sets of 15-20 reps
- Bicep Curls: 3 sets of 12-15 reps
Day Three: Legs Workout for a Solid Foundation
Don't skip leg day! Development of legs is important to a balanced body.
- Barbell Squats: 3 sets of 8-12 reps
- Romanian Deadlifts: 10-15 reps 3 sets.
- Leg Press: 3 sets of 12-15 reps
- Leg Curls: 3 sets of 15-20 reps
- Calf Raises: 4 sets of 20-25 reps
Day Four: A Crucial Day of Rest and Recovery
It is through rest that your body gets stronger and not when you are in training. It is a significant day as well as gym days. Get a lot of sleep, eat healthy, and drink a lot of water.
Day Five: Push Workout Number Two
Time for another push day! The exercises can be done in the same way or you can also do other variations so that your muscles can guess.
- Dumbbell Bench Press
- Seated Dumbbell Shoulder Press.
- Cable Flyes
- Skull Crushers
- Overhead Tricep Extensions
Day Six: Your Second Pull Session
Back for more pulling! To each repetition, ensure you squeeze your back muscles.
- T-Bar Rows
- Seated Cable Rows
- Single-Arm Dumbbell Rows
- Shrugs
- Hammer Curls
Day Seven: Final Leg Day of the Week
Compliment your week by doing the second leg day. You are establishing a great base!
- Goblet Squats or Front Squats.
- Walking Lunges
- Bulgarian Split Squats
- Glute Bridges
- Seated Calf Raises
Key Tips to Make Your 6 Day Gym Workout Schedule a Success
To follow a plan correctly is the only way it becomes a good plan. These are professional secrets to success.
Warm-Up and Cool-Down are Non-Negotiable
Warm up before lifting weights always (takes 5-10 minutes). This may be gentle exercising or stretching exercises. Stretch, as the last thing after working out. This will avoid injuries and make you recover faster.
The Role of Progressive Overload
You have to push your muscles so as to be stronger. Progressive overload refers to the gradual increment of your workouts. You can do this by:
- Lifting more weight.
- Doing more repetitions.
- Adding more sets.
- Strive to make some progress every week.
Nutrition and Hydration: Your Body's Fuel
It is impossible to construct a house without bricks. It is impossible to develop muscle without proper nutrition. Consume sufficient amounts of protein, healthy carbs and fats. Take as much water as you can in a day. To recover and be able to perform, your body requires fuel.
Expert Insight on Training Frequency
This is a type of plan that we consulted a certified personal trainer to give his/her opinion.
Expert: 6 day gym workout schedule is very efficient to middle level lifters. The key is managing volume. You are training both muscles twice a week, thus you do not have to complete 20 sets per session. Have them be concentrated and high intensity, but not too long as to be unable to recover. This website discusses the problem of obesity in children, and the suggested solution is to address it via exercise and healthy eating.<|human|>Jordan Lee, Certified Personal Trainer.
Conclusion: Your Fitness Journey Awaits
A 6 day gym workout schedule in the gym is a strong dedication towards your health. A push pull legs workout is an effective method of gaining strength and mass. Do not forget about good form, diet, and sleep. Do not be hasty about your improvement. The fitness journey of every person is individual. Be consistent and you will be overwhelmed with great results. Now, you have the knowledge. You can now do it and make your own powerful workout week.
Frequently Asked Questions
Q1: Does a 6 day workout program work well when it comes to muscle building?
Absolutely! This muscle building split enables you to train each part of your body at a high rate and volume that are the main determinants of muscle building.
Q2: What do I do when I am not enough tired?
Listen to your body. In case you are too tired or sore, then it is fine to have an extra day of rest. Working overly hard may result in injury. The process includes recovery.
Q3: Does this plan make sense to beginners?
It is not recommended. Novices can achieve so much progress in 3-4 days a week. A 6-day plan is likely to cause burnout or injury. Build a foundation first.
Q4: What is the duration of each gym session?
Make your exercise durations of 60-75. This is sufficient time to train without excessively doing it.
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