Are you looking to transform your physique and take your fitness journey to the next level? A full week gym workout plan might be just what you need to achieve your goals. Whether you’re aiming to build muscle mass, increase strength, or reduce body fat, a well-structured 6 day workout split can help you get there.
In this comprehensive guide, we’ll break down a powerful full week gym workout plan designed to help you achieve your fitness aspirations. From chest day to leg day, we’ve got you covered with exercises that target every major muscle group for symmetrical muscle development and overall strength gains.
Understanding the 6 Day Workout Split
Before we dive into the specifics, let’s discuss the structure of this workout plan. The 6 day workout split allows you to focus on different muscle groups each day, giving your body time to recover between sessions. Here’s a quick overview of the weekly schedule:
Day 1: Chest
Day 2: Back
Day 3: Arms
Day 4: Abs and Forearms
Day 5: Shoulders
Day 6: Legs
Day 7: Rest and Recovery
This split ensures that you’re hitting each muscle group with enough volume and frequency to stimulate growth and strength gains. Now, let’s break down each day’s workout in detail.
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Day 1: Chest Workout Routine for Muscle Mass
Your chest day focuses on building a strong, well-defined upper body. Here’s your chest workout routine:
1. Barbell Flat Bench Press: 3 sets of 8-12 reps
2. Incline Barbell Bench Press: 3 sets of 8-12 reps
3. Pec Deck Fly: 3 sets of 8-12 reps
4. Cable Chest Fly: 3 sets of 8-12 reps
5. Incline Dumbbell Fly: 3 sets of 8-12 reps
Remember to increase the weight with each set to challenge your muscles and promote growth.
Day 2: Back Exercises for Muscle Growth
A strong back is essential for overall upper body strength and posture. Here’s your back workout:
1. Wide Grip Lat Pulldown: 3 sets of 8-12 reps
2. Underhand Close Grip Lat Pulldown: 3 sets of 8-12 reps
3. Cable Rows: 3 sets of 8-12 reps
4. Underhand Barbell Bent Over Row: 3 sets of 8-12 reps
5. Hyperextension: 3 sets of 8-12 reps
Focus on squeezing your back muscles at the peak of each movement for maximum engagement.
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Day 3: Arms and Abs Workout for Definition
Time to sculpt those biceps and triceps! Here’s your arms workout:
Bicep Exercises:
1. Bicep Curls: 3 sets of 8-12 reps
2. 45 Degree Incline Bicep Curls: 3 sets of 8-12 reps
3. Hammer Curls: 3 sets of 8-12 reps
Tricep Exercises:
1. Straight Bar Tricep Pushdown: 3 sets of 8-12 reps
2. Seated Dumbbell Tricep Extension: 3 sets of 8-12 reps
3. Close Grip Bench Press: 3 sets of 8-12 reps
Control the weight throughout each movement to maximize muscle tension and growth.
Day 4: Abs and Forearm Workout for Core Strength
Don’t neglect your core and grip strength. Here’s your ab and forearm routine:
Ab Exercises:
1. Crunches: 3 sets of 15-20 reps
2. Vertical Leg Raises: 3 sets of 15-20 reps
3. Alternate Heel Touches: 3 sets of 15-20 reps
4. Plank: 3 sets of 90 seconds
Forearm Exercises:
1. Barbell Reverse Wrist Curls: 3 sets of 8-12 reps
2. Barbell Wrist Curls: 3 sets of 8-12 reps
Focus on slow, controlled movements for your ab exercises to really feel the burn.
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Day 5: Shoulder Exercises for Symmetrical Muscle Development
Well-developed shoulders can make your entire upper body look more impressive. Try this shoulder routine:
1. Seated Dumbbell Shoulder Press: 3 sets of 8-12 reps
2. Shoulder Lateral Raise: 3 sets of 8-12 reps
3. Shoulder Front Raise: 3 sets of 8-12 reps
4. Seated Reverse Fly on Machine: 3 sets of 8-12 reps
5. Shrugs: 3 sets of 8-12 reps
Keep your form strict and avoid using momentum to lift the weights.
Day 6: Leg Exercises for Lower Body Strength
Don’t skip leg day! Here’s a powerful leg workout to build strength and size:
1. Smith Machine Squats: 3 sets of 8-12 reps
2. Leg Press: 3 sets of 8-12 reps
3. Leg Extension: 3 sets of 8-12 reps
4. Lying Leg Curls: 3 sets of 8-12 reps
5. Standing Calf Raises: 3 sets of 15-20 reps
Push yourself on leg day, but always maintain proper form to avoid injury.
Maximizing Results with Your Full Week Gym Workout Plan
To get the most out of this 6 day workout split, keep these tips in mind:
* Proper form is crucial. If you’re unsure, ask a trainer or watch tutorial videos.
* Progressively increase weights as you get stronger to continue challenging your muscles.
* Rest 1-2 minutes between sets to allow for recovery.
* Stay hydrated and fuel your body with a balanced diet rich in protein and complex carbohydrates.
* Get enough sleep to support muscle recovery and growth.
* Listen to your body and take an extra rest day if needed.
Remember, consistency is key when following a full week gym workout plan. Stick to the routine, track your progress, and adjust as necessary. With dedication and hard work, you’ll be on your way to achieving your fitness goals in no time.
FAQ (Frequently Asked Questions)
How long should I follow this full week gym workout plan?
You can follow this plan for 8-12 weeks before changing things up. This allows enough time for your body to adapt and see results, while also preventing boredom and plateaus.
Can I modify this plan if I’m a beginner?
Yes, beginners can start with fewer sets or lighter weights and gradually increase as they build strength and endurance. Always prioritize proper form over lifting heavy weights.
What should I do on my rest day?
Use your rest day for active recovery. Light activities like walking, swimming, or yoga can help promote blood flow and reduce muscle soreness without overtaxing your body.
How important is nutrition when following this workout plan?
Nutrition is crucial for muscle growth and fat loss. Ensure you’re eating enough protein to support muscle repair and growth, complex carbohydrates for energy, and healthy fats for hormone balance.
Can I do cardio with this strength training program?
Yes, you can incorporate cardio into this plan. Consider adding 15-20 minutes of high-intensity interval training (HIIT) at the end of your workouts or on your rest day for optimal fat burning.
