6 Day Gym Workout Schedule for Beginners: What You Know?

Starting your fitness journey can be daunting. Yet, a structured 6-Day Gym Workout Schedule for Beginners makes it easy and effective. 

This plan helps new gym-goers build strength, lose fat, and improve stamina while avoiding injuries. A six-day workout routine is great for weight loss, muscle gain, or fitness. It balances cardio, strength training, and rest well.

Why Choose a 6 Day Gym Workout Plan?

• Faster Progress: More frequent training means quicker results.

• Balanced Routine: Each muscle group gets proper attention.

• Habit Building: Going to the gym regularly keeps motivation high.

• Flexibility: Can be adjusted for strength training, weight loss, or toning.

Tips Before Starting the Workout Schedule

• Warm up for 5–10 minutes before exercising.

• Stay hydrated throughout the session.

• Maintain proper posture and technique.

• Take short breaks (60–90 seconds) between sets.

• Focus on nutrition: high protein, balanced carbs, and healthy fats.

6 Day Gym Workout Schedule for Beginners

Day 1: Chest & Triceps

• Bench Press – 3 sets x 10–12 reps

• Incline Dumbbell Press – 3 sets x 10 reps

• Push-ups – 3 sets x 12 reps

• Tricep Dips – 3 sets x 12 reps

• Tricep Pushdown (Cable) – 3 sets x 12 reps

Day 2: Back & Biceps

• Lat Pulldown – 3 sets x 12 reps

• Seated Cable Row – 3 sets x 10 reps

• Pull-ups (assisted if needed) – 3 sets x 8–10 reps

• Dumbbell Bicep Curl – 3 sets x 12 reps

• Hammer Curl – 3 sets x 10 reps

Day 3: Legs & Core

• Squats – 3 sets x 12 reps

• Leg Press – 3 sets x 10 reps

• Lunges – 3 sets x 10 reps per leg

• Leg Curls – 3 sets x 12 reps

• Plank Hold – 3 sets x 30–60 seconds

Day 4: Shoulders & Abs

• Shoulder Press (Dumbbell/Barbell) – 3 sets x 12 reps

• Lateral Raises – 3 sets x 12 reps

• Front Raises – 3 sets x 12 reps

• Shrugs – 3 sets x 15 reps

• Crunches – 3 sets x 20 reps

Day 5: Full Body Strength

• Deadlifts – 3 sets x 10 reps

• Bench Press – 3 sets x 12 reps

• Squats – 3 sets x 12 reps

• Pull-ups – 3 sets x 8–10 reps

• Burpees – 3 sets x 15 reps

Day 6: Cardio & Core

• Treadmill (Running/Walking) – 20 minutes

• Cycling – 15 minutes

• Jump Rope – 5 minutes

• Russian Twists – 3 sets x 20 reps

• Hanging Leg Raises – 3 sets x 12 reps

Conclusion

A 6-Day Gym Workout Schedule for Beginners helps you build strength, boost stamina, and reach your fitness goals. Beginners can see real results in a few weeks by sticking to this plan, along with good nutrition and rest. The key is to maintain consistency, uphold the correct form, and increase the intensity over time.