If you're looking for an effective and well-structured training plan that will help you build muscle mass and develop strength, you've come to the right place!
This 6-day gym plan is perfect for those looking to take their workout routine to the next level. The plan is designed to cover all major muscle groups and provide an effective and balanced workout. Get ready for an intense yet enjoyable workout journey
6-day gym plan
Push A (Chests, shoulders and triceps):
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Flat bench press: 5 sets, 15 reps, 90-120 sec rest
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Flat bench press (light weight): 1 set, as many quality reps as possible (AMQRAP)
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Seated Shoulder Press: 3 sets, 25 reps, 60 sec rest
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(Weighted) Triceps Dips: 3 sets, 30 reps, 60 sec rest
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Cable chest exercise: 5 sets, 50 reps, 30 sec rest
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Seated triceps extensions (dumbbell, rope or EZ-bar): 5 sets, 50 reps, 30 sec rest
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Seated Dumbbell Lateral Raises: 5 sets, 50 reps, 15 sec rest
Pull A (Back, Trapezius and Biceps):
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Barbell deadlift: 5 sets, 15 reps, 90-120 sec rest
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Barbell deadlift (lighter weight): 1 set, AMQRAP
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Chin-ups (with weights): 3 sets, 25 reps, 60 sec rest
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Supported breaststroke rowing: 3 sets, 30 reps, 60 sec rest
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Trapezius exercise (dumbbell, barbell or trapezius bar): 5 sets, 50 reps, 30 sec rest
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Standing barbell biceps curls: 5 sets, 50 reps, 30 sec rest
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Standing Cable Reverse Flyes: 5 sets, 50 reps, 15 sec rest
Legs A (Thighs, buttocks and calves):
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Barbell squats: 5 sets, 15 reps, 90-120 sec rest
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Barbell Squats (Light Weight): 1 set, AMQRAP
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Barbell "Good Morning": 3 sets, 25 reps, 60 sec rest
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Leg press: 3 sets, 30 reps, 60 sec rest
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Reverse Hyperextension: 5 sets, 50 reps, 30 sec rest
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Leg curls (sitting or lying): 5 sets, 50 reps, 30 sec rest
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Leg raises (seated or standing): 5 sets, 50 reps, 15 sec rest
Push B (Chests, shoulders and triceps):
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Standing shoulder presses: 5 sets, 15 reps, 90-120 sec rest
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Standing Shoulder Press (Light Weight): 1 set, AMQRAP
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Incline bench press (dumbbell or barbell): 3 sets, 25 reps, 60 sec rest
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Close Grip Bench Press: 3 sets, 30 reps, 60 sec rest
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Seated machine flying: 5 sets, 50 reps, 30 sec rest
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Triceps extensions with rope: 5 sets, 50 reps, 30 sec rest
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Cable Lateral Raises: 5 sets, 50 reps, 15 sec rest
Pull B (Back, Trapezius and Biceps):
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Barbell snatch: 5 sets, 15 reps, 90-120 sec rest
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Barbell snatch (light weight): 1 set, AMQRAP
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Barbell Rowing: 3 sets, 25 reps, 60 sec rest
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Chin-ups (with weights): 3 sets, 30 reps, 60 sec rest
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One-arm rowing (dumbbell or barbell): 5 sets, 50 reps, 30 sec rest
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Incline dumbbell bicep curls: 5 sets, 50 reps, 30 sec rest
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Seated Reverse Fly: 5 sets, 50 reps, 15 sec rest
Legs B (Thighs, buttocks and calves):
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Barbell Front Squats: 5 sets, 15 reps, 90-120 sec rest
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Barbell Front Squats (Light Weight): 1 set, AMQRAP
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Barbell Romanian Deadlift: 3 sets, 25 reps, 60 sec rest
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Barbell Hip Raises: 3 sets, 30 reps, 60 sec rest
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Dumbbell lunges: 5 sets, 50 reps, 30 sec rest
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Seated leg extensions: 5 sets, 50 reps, 30 sec rest
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Hanging leg raises: 5 sets, 50 reps, 15 sec rest
*AMQRAP stands for "As Many Quality Repetitions As Possible."
Final words:
Before starting a training plan, make sure you are healthy and ready to follow an intensive training regimen. The use of the plan is entirely at your own risk. If you would like to check out other training plans, you can find them here . We also offer the opportunity to create a personal training plan according to your goals and needs. Contact us and we will help you achieve your training goals!
We also offer a personalized training plan, designed around your goals, needs, and preferences, to help you achieve maximum results safely and effectively – check them out. here➡️
See also:
- https://www.everyoneactive.com/content-hub/gym/muscle-mass/
- https://www.menshealth.com/fitness/a19534499/10-muscle-building-tips/
- https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20048269
- https://trenniekspert.ee/blogs/blogid/5-suurimat-jousaalitreeningu-muuti
