People who are interested in bodybuilding and weight loss usually follow a 6-day gym workout schedule, which allows them to work out six days a week and rest one day.
- People who are interested in bodybuilding and weight loss usually follow a 6-day gym workout schedule, which allows them to work out six days a week and rest one day.
- Important Tips Before Starting a 6-day Gym Workout Schedule
- What Are The Advantages of The 6-Day Gym Workout Schedule?
- Important Notes of 6-Day Gym Workout Schedule:
- Best 6-Day Gym Workout Schedule
- First Day Out of 6-Day Gym Workout Schedule: Legs and Stomach.
- Second Day Out of 6-Day Gym Workout Schedule: Chest and Arm Muscles.
- Third-Day Out of 6-Day Gym Workout Schedule: Back and Shoulder Muscles.
- Fourth Day: Legs and Stomach.
- Fifth Day: Chest and Arm Muscles.
- Sixth Day: Back and Shoulders.
- Seventh Day: Rest.
- Mistakes To Avoid While Following The Weight Loss 6-Day Gym Workout Schedule
- Conclusion:
Many people depend on a bodybuilding and weight loss beginner 6-day gym workout schedule. which enables them to follow specific exercises for different muscle groups 6 days a week and rest on the remaining one day.
A 6-day gym workout schedule will give you energy and muscle strength that will allow you to burn the largest percentage of fat during the week to build your body muscles in a healthy way and in the fastest time. Just follow the full schedule.
In general, now you can see the best bodybuilding weight loss beginner 6-day gym workout schedule as follows.
Important Tips Before Starting a 6-day Gym Workout Schedule
Check out the following tips before starting your 6-day bodybuilding workout schedule. It can be very useful for strengthening your muscles:
Make Sure That The Schedule Is Suitable for Your Level of Experience:
Such a schedule is not suitable for beginners in bodybuilding. But following it may lead to the emergence of many health problems for them, including nervous system disorders. Also, this table needs a customized diet.
Don’t Work The Same Muscles on Frequent Days:
It is bad to do chest exercises first, then shoulders exercises, and then arms exercises. Because that will stress these muscles a lot and make it difficult to recover after exercise.
Don’t Focus on The Amount of One Exercise:
Try to do various exercises for the same muscle group on the day allotted for it, instead of focusing on one type of exercise. Also, try not to exercise for more than 70 minutes per session. It is preferable to always start gradually, and not to put too much pressure on the muscles from the beginning of the session.
Change Your Schedule Every Once In a While:
It is preferable to practice the same schedule for up to a 60-day period. But then it may be more appropriate to change the schedule. By changing the target muscles and their days, the type of exercise, and the number and intensity of exercise as well.
What Are The Advantages of The 6-Day Gym Workout Schedule?
- Being on a long schedule allows you to focus well on the muscles.
- It increases the rate of testosterone secretion and increases the proportion of growth hormones. The two hormones that help build your muscles.
- It helps in burning the largest percentage of your body fat during the 6 days. Which speeds up the completion of the drying period and inflates the muscles.
Important Notes of 6-Day Gym Workout Schedule:
- You should do cardio exercises at the beginning of each day, and some stretches at the end of the training session.
- Also, do low-intensity cardio for up to an hour twice daily; First thing in the morning before breakfast and evening time, at least two hours before bedtime.
Best 6-Day Gym Workout Schedule
The 6-day gym workout schedule is the best schedule that you can rely on. Bcause it gives you effective and fast results.
First Day: Legs and stomach.
Second Day: chest and arm muscles.
Third-Day: back and shoulder muscles.
Fourth Day: legs and stomach.
Fifth Day: Chest and arm muscles.
Sixth Day: Back and shoulders.
Seventh Day: Rest.
First Day Out of 6-Day Gym Workout Schedule: Legs and Stomach.
- Dumbell Squat: you can do this exercise as (3 sets and 10-12 reps), and rest for 40 seconds.
- Leg Extension: do this exercise as (3 sets and 10-12 reps), and rest for 40 seconds.
- Leg Curls: then do this one as (3 sets and 10-12 reps), and rest for 60 seconds.
- Calf Raises: also you can do this exercise as (3 sets and 10-12 reps), and rest for 60 seconds.
- Sit Ups: now do this exercise as (3 sets and 10-12 reps), and rest for 40 seconds.
- Knee to Elbow Crunches: do them as (3 sets and 10-12 reps), and rest for 45 seconds.
- Sitting Twist: do this exercise as (3 sets and 10-12 reps), and rest for 40 seconds.
Second Day Out of 6-Day Gym Workout Schedule: Chest and Arm Muscles.
- Barbell Flat Chest Press: start doing this exercise as (3 sets and 12 reps), and rest for 60 seconds.
- Incline Dubmell Chest Press: do this exercise as (3 sets and 10 reps), then rest for 90 seconds.
- Decline Barbell Chest Press: then do this one as (3 sets and 12 reps), and rest for 120 seconds.
- Chest Fly: try to do this exercise as (3 sets and 10-12 reps), and rest for 60 seconds.
- Biceps Barbell Curl: now do this exercise as (3 sets and 12 reps), then rest for 90 seconds.
- Triceps Cable Extension: do them as (3 sets and 10-12 reps), and rest for 60 seconds.
- Preacher Curl: make sure to do this exercise (3 sets and 10-12 reps), and rest for 90 seconds.
- Triceps Push Down: do this exercise as (3 sets and 10-12 reps), then rest for 120 seconds.
Third-Day Out of 6-Day Gym Workout Schedule: Back and Shoulder Muscles.
- DeadLift: start your exercise with this exercise as (3 sets and 10-12 reps), then rest for 60 seconds.
- Bent Over Row: now do this exercise as (3 sets and 10 reps), then rest for 90 seconds.
- Decline Barbell Chest Press: then do this one as (3 sets and 12 reps), and rest for 120 seconds.
- Upright Row: after that do this exercise as (3 sets and 12 reps), and rest for 60 seconds.
- Dumbell Shrugs: now do this exercise as (3 sets and 12 reps), then rest for 90 seconds.
- Barbell Military Press: do them as (3 sets and 10-12 reps), and rest for 60 seconds.
- Seated Dumbell Lateral Raise: then do this exercise (3 sets and 10-12 reps), and rest for 90 seconds.
- Cable Face Pull: finally, do this exercise as (3 sets and 10-12 reps), then rest for 120 seconds.
Fourth Day: Legs and Stomach.
Repeat the exercises from the (first day) out of the 6-day gym workout routine.
Fifth Day: Chest and Arm Muscles.
Repeat the exercises from the (second day) out of the bodybuilding 6-day gym workout schedule.
Sixth Day: Back and Shoulders.
Repeat the exercises from the (third day) out of the bodybuilding 6-day gym workout routine.
Seventh Day: Rest.
Mistakes To Avoid While Following The Weight Loss 6-Day Gym Workout Schedule
Poor Muscle Scheduling:
You may notice that the previous table separates muscle groups close to each other. That is, chest exercises at the beginning and shoulder exercises at the end. In order to give these muscles a greater opportunity to recover from exercises. You cannot do shoulder exercises without participating in a small part of the chest muscles.
The Position of Weak Muscle Groups on The Last Days of The Week:
It is not recommended that you do exercises for your weak muscles at the end of the week. But you should put them in the foreground in order to benefit from your high energy after rest in strengthening these muscles instead of exhausting them at the end of week.
Omission of Rest Days:
You must take care of comfort as well, and never forsake it. Because this is important for muscle recovery and energy recovery for exercise.
Focusing on The Amount of Exercise According to Its Intensity:
There are those who can do the same exercise more than 25 times in each exercise session. But this will not help them if they do not carry weights that challenge the muscles of the body to raise their energy level and size.
Unsteadiness of the schedule:
You should set a schedule that fits you completely from the start, in order to continue on it until the completion of your desired goals.
Conclusion:
The beginner 6-day gym workout schedule aims to improve the level of benefit from exercise as much as possible. This matter is binding and difficult for some, but know that this schedule also focuses on rest by placing one full day of it.
There is no harm in not exercising if you feel tired Or have muscle fatigue that you are supposed to target for that day. But don’t make it a habit until you benefit from this schedule. It may also be more appropriate to do yoga or relaxation exercises during rest days.
This is in order to avoid any fatigue and improve the muscle recovery process after exercise. There is a bad psychological side to this schedule that may lead some to boredom or psychological exhaustion. In this situation, you must stay motivated with the help of friends around you.
