6-Day Gym Workout Schedule — Push / Pull / Legs (Balanced Program)
A well-structured 6-day routine to build strength, gain muscle and improve conditioning. Warm-up, sets, reps and recovery tips included.
Weekly Plan (Overview)
This program follows Push / Pull / Legs repeated twice, with one full rest day.
| Day | Muscle Group | Exercises (Sets × Reps) |
|---|---|---|
| Day 1 | Chest, Shoulders, Triceps (Push 1) |
1. Barbell Bench Press — 4×8–12 2. Incline Dumbbell Press — 3×10 3. Seated Shoulder Press — 4×8–10 4. Side Lateral Raises — 3×12–15 5. Cable Tricep Pushdown — 3×12 6. Overhead Tricep Extension — 3×10–12 |
| Day 2 | Back & Biceps (Pull 1) |
1. Deadlift — 4×5–8 2. Lat Pulldown / Pull-ups — 4×8–12 3. Bent-Over Barbell Row — 3×8 4. Seated Cable Row — 3×8–10 5. Face Pulls — 3×12 6. Barbell Bicep Curls — 3×10 7. Hammer Curls — 3×12 |
| Day 3 | Legs (Leg Day 1) |
1. Squats — 4×8–10 2. Leg Press — 4×10 3. Lunges — 3×12 each leg 4. Leg Curls — 3×12 5. Leg Extensions — 3×12 6. Standing Calf Raises — 4×12–15 |
| Day 4 | Chest, Shoulders, Triceps (Push 2) |
1. Incline Barbell Bench Press — 4×10 2. Flat Dumbbell Press — 3×12 3. Cable Fly / Pec Deck — 3×15 4. Dumbbell Shoulder Press — 3×10 5. Front Raises — 3×12 6. Close-Grip Bench Press — 3×8–10 7. Tricep Dips — 3×12 |
| Day 5 | Back & Biceps (Pull 2) |
1. T-Bar Row — 4×10 2. One-Arm Dumbbell Row — 3×10 each arm 3. Wide Grip Seated Row — 3×12 4. Reverse Pec Deck — 3×15 5. EZ Bar Curls — 3×12 6. Concentration Curls — 3×10 each arm 7. Shrugs(Dumbbell/barbell) — 3×12–15 |
| Day 6 | Legs (Leg Day 2) |
1. Romanian Deadlift — 4×10 2. Front Squats — 3×8 3. Bulgarian Split Squats — 3×12 each leg 4. Hip Thrusts — 3×10 5. Seated Calf Raises — 4×15 6. Abs (optional): Plank 1 min, Hanging Leg Raises 3×12, Cable Crunch 3×15 |
| Day 7 | Rest & Recovery | Light walking, yoga, stretching, hydration, high-protein meals |
How to Use This Plan
- Warm up 5–10 minutes before each session (light cardio & dynamic stretches).
- Follow sets/reps as listed; adjust weights so the last 1–2 reps are challenging.
- Rest 60–120 seconds between sets for compound lifts; 45–75 seconds for isolation.
- Progressive overload: increase weight or reps gradually every 1–2 weeks.
Tips for Recovery & Nutrition
- Aim 1.6–2.2 g protein per kg bodyweight if your goal is muscle gain.
- Stay hydrated: target 3–4 liters per day depending on activity & climate.
- Sleep 7–8 hours per night to support muscle repair and performance.
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