6 Day Gym Workout Schedule with Pdf - Free Workout plans PDF

Proper training is essential when you are looking to build a good physique. With this 6 Day Gym Workout Schedule with pdf, you can achieve your workout goals easily. No matter what, whether your goal is fat loss or gain muscle it is important to add training volume for the growth of new muscles.

A good physique is a dream of every man, but very few of them succeed due to improper workout or diet. By reading this 15-minutes article you will find your mistakes and where are you wrong. With these free workout plans with pdf, you will be able to build your physique easily but with hard training.)

With this gym workout schedule, you can achieve your workout goals easily. No matter what, whether your goal is fat loss or gain muscle it is important to add training volume for the growth of new muscles.

But along with training it also requires a good diet and time, because it’s not possible to gain muscles within 2 or 3 months. It requires proper dedication and motivation also plays a very important part while workouts.

In general for building a good physique it requires at least 1-2 years with proper diets. Most beginners who have been lifting weights from 6 months cannot attain this goal. It requires advanced training that should not be attempted unless you have appropriate strength training experience.

Gym workout plan

gym workout plan for beginners pdf

So here in this article, we will provide you with several high-quality gym workout plan for men and women.

Gym Workout Plan for Beginners Pdf

Are you a beginner and looking for a perfect weekly workout? You are at the right place. In this Gym workout plan for beginners, we have mentioned a few basic levels of workout and by performing these exercises you will be able to achieve your fitness goals but with tough training. Consult with a nutritionist for a diet plan or there are many diet plans available for beginners on the internet. Just combine this workout with a proper meal plan.

Week 1-2: Building the Foundation

Monday: Cardio

Treadmill or elliptical: 10-15 minutes

Stationary bike: 10-15 minutes

Wednesday: Strength Training

Squats: 2 sets of 10 reps

Push-ups: 2 sets of 10 reps

Dumbbell Rows: 2 sets of 10 reps (use light dumbbells)

Friday: Cardio

Treadmill or elliptical: 10-15 minutes

Stationary bike: 10-15 minutes

Saturday: Flexibility

Stretching exercises: 10-15 minutes

Week 3-4: Increasing Intensity

Monday: Cardio

Treadmill or elliptical: 15-20 minutes

Stationary bike: 15-20 minutes

Wednesday: Strength Training

Squats: 3 sets of 10 reps

Push-ups: 3 sets of 10 reps

Dumbbell Rows: 3 sets of 10 reps (use light dumbbells)

Friday: Cardio

Treadmill or elliptical: 15-20 minutes

Stationary bike: 15-20 minutes

Saturday: Flexibility

Stretching exercises: 10-15 minutes

Week 5-6: Progressing Further

Monday: Cardio

Treadmill or elliptical: 20-25 minutes

Stationary bike: 20-25 minutes

Wednesday: Strength Training

Squats: 3 sets of 12 reps

Push-ups: 3 sets of 12 reps

Dumbbell Rows: 3 sets of 12 reps (use slightly heavier dumbbells)

Friday: Cardio

Treadmill or elliptical: 20-25 minutes

Stationary bike: 20-25 minutes

Saturday: Flexibility

Stretching exercises: 15-20 minutes

Week 7-8: Establishing Consistency

Monday: Cardio

Treadmill or elliptical: 25-30 minutes

Stationary bike: 25-30 minutes

Wednesday: Strength Training

Squats: 3 sets of 12 reps

Push-ups: 3 sets of 12 reps

Dumbbell Rows: 3 sets of 12 reps (use slightly heavier dumbbells)

Friday: Cardio

Treadmill or elliptical: 25-30 minutes

Stationary bike: 25-30 minutes

Saturday: Flexibility

Stretching exercises: 15-20 minutes

Remember to increase the weight, duration, or intensity gradually as your fitness level improves. Always prioritize proper form and technique to prevent injuries. Consult with a fitness professional for personalized guidance and modifications if needed. Stay hydrated, and listen to your body.

Bodyweight Workout Plan Pdf

The bodyweight workout plan is a growing trend nowadays. As most people are focusing on increasing their body weight. So, the workout pdf which we are providing here will help you to achieve or goals of bodyweight gaining and it will also help you in achieving the fat loss goals.

Week 1-2: Building the Foundation

Monday: Full Body

Push-ups: 3 sets of 10 reps
Bodyweight Squats: 3 sets of 15 reps
Plank: Hold for 30 seconds

Wednesday: Upper Body

Push-ups: 3 sets of 10 reps
Diamond Push-ups: 3 sets of 10 reps
Arm Circles: 2 sets of 20 seconds (each direction)

Friday: Lower Body

Bodyweight Squats: 3 sets of 15 reps
Lunges: 3 sets of 10 reps (each leg)
Glute Bridges: 3 sets of 12 reps

Week 3-4: Increasing Intensity

Monday: Full Body

Push-ups: 3 sets of 12 reps
Bodyweight Squats: 3 sets of 20 reps
Plank: Hold for 45 seconds

Wednesday: Upper Body

Push-ups: 3 sets of 12 reps
Diamond Push-ups: 3 sets of 12 reps
Arm Circles: 2 sets of 30 seconds (each direction)

Friday: Lower Body

Bodyweight Squats: 3 sets of 20 reps
Lunges: 3 sets of 12 reps (each leg)
Glute Bridges: 3 sets of 15 reps

Week 5-6: Progressing Further

Monday: Full Body

Push-ups: 4 sets of 12 reps
Bodyweight Squats: 4 sets of 20 reps
Plank: Hold for 60 seconds

Wednesday: Upper Body

Push-ups: 4 sets of 12 reps
Diamond Push-ups: 4 sets of 12 reps
Arm Circles: 3 sets of 30 seconds (each direction)

Friday: Lower Body

Bodyweight Squats: 4 sets of 20 reps
Lunges: 4 sets of 15 reps (each leg)
Glute Bridges: 4 sets of 15 reps

Week 7-8: Establishing Consistency

Monday: Full Body

Push-ups: 4 sets of 15 reps
Bodyweight Squats: 4 sets of 25 reps
Plank: Hold for 60 seconds

Wednesday: Upper Body

Push-ups: 4 sets of 15 reps
Diamond Push-ups: 4 sets of 15 reps
Arm Circles: 3 sets of 30 seconds (each direction)

Friday: Lower Body

Bodyweight Squats: 4 sets of 25 reps
Lunges: 4 sets of 15 reps (each leg)
Glute Bridges: 4 sets of 15 reps

Remember to perform each exercise with proper form and technique. Increase the number of sets, repetitions, or intensity gradually as your fitness level improves. Listen to your body, stay hydrated, and consult a fitness professional for personalized guidance and modifications if needed.

6 day Gym Workout Schedule Pdf

This workout is created for people who go the gym regularly and take only a single day’s rest.

Performing these workouts with a good diet will help you to gain muscles.

Day 1: Chest & Triceps

Bench Press: 4 sets of 8-10 reps
Incline Dumbbell Press: 3 sets of 10-12 reps
Chest Flyes: 3 sets of 10-12 reps
Tricep Dips: 4 sets of 8-10 reps
Tricep Pushdowns: 3 sets of 10-12 reps

Day 2: Back & Biceps

Deadlift: 4 sets of 6-8 reps
Pull-ups: 3 sets to failure
Seated Rows: 3 sets of 10-12 reps
Barbell Curls: 4 sets of 8-10 reps
Hammer Curls: 3 sets of 10-12 reps

Day 3: Shoulders

Military Press: 4 sets of 8-10 reps
Lateral Raises: 3 sets of 10-12 reps
Front Raises: 3 sets of 10-12 reps
Shrugs: 4 sets of 8-10 reps

Day 4: Legs

Squats: 4 sets of 8-10 reps
Lunges: 3 sets of 10-12 reps (each leg)
Leg Press: 3 sets of 10-12 reps
Leg Curls: 4 sets of 8-10 reps

Day 5: Cardio & Core

Cardiovascular Exercise: 30-45 minutes (running, cycling, or elliptical)
Abdominal Crunches: 3 sets of 15-20 reps
Planks: 3 sets, hold for 30-45 seconds

Day 6: Rest & Recovery

Day 7: Full Body

Full-Body Circuit: 3 rounds of 10-12 reps per exercise (include squats, push-ups, pull-ups, planks, and any other preferred full-body exercises)

Make sure to warm up before each workout and cool down afterward. Adjust weights and repetitions to match your fitness level. Stay hydrated, get adequate rest, and consider consulting a fitness professional for personalized guidance and modifications if needed.

Full Body Workout Plan PDF

The full body workout plan pdf is specially designed for men and women who wants to train their full body each day. Most of the office going people cannot hit the gym each day, so for that reason this workout is created by me and it is already tried and tested on few people and the results were awesome. So do this workout regularly and you will be able to see some great benefits to your body in 3 months duration.

Warm-Up: 5-10 minutes

– Jumping jacks: 2 minutes
– Arm circles: 1 minute
– High knees: 1 minute
– Butt kicks: 1 minute

Strength Training: 3 sets of each exercise

1. Squats

– Stand with feet shoulder-width apart.
– Bend your knees and lower your body as if sitting in a chair.
– Return to the starting position.
– Repeat 15 times.

2. Push-Ups

– Start in a plank position with hands shoulder-width apart.
– Lower your body to the ground.
– Push back up to the starting position.
– Repeat 12 times.

3. Lunges

– Stand with feet together.
– Take a step forward with your right foot and lower your body.
– Return to the starting position and switch legs.
– Repeat 12 times on each leg.

4. Plank

– Start in a push-up position.
– Lower yourself onto your forearms.
– Hold your body in a straight line.
– Hold for 30 seconds.

5. Dumbbell Rows

– Hold a dumbbell in each hand.
– Bend your knees slightly and hinge at your hips.
– Pull the dumbbells to your sides.
– Repeat 12 times.

Cardio: 15 minutes

Cool Down: 5-10 minutes

– Stretch your major muscle groups, holding each stretch for 15-30 seconds.

So here is the link to the cutting workout plan pdf: cutting workout plan pdf

3 Day Full Body Workout PDF

Are you a beginner or a skinny guy and looking to gain muscle fast, checkout this detailed 3 days full body workout plan with pdf. Follow this routin with proper diet and enjoy the results within 3 months duration. The plan has explained how you can gain muscles with a workout by combining it with the diet for both veg and nonveg trainees.

Day 1: Upper Body Focus

Warm-Up (5-10 minutes)
– Jumping jacks: 2 minutes
– Arm circles: 1 minute
– High knees: 1 minute
– Butt kicks: 1 minute

Strength Training (3 sets each)

1. Push-Ups

– Start in a plank position with hands shoulder-width apart.
– Lower your body to the ground.
– Push back up to the starting position.
– Repeat 12 times.

2. Bent-Over Rows

– Hold a dumbbell in each hand.
– Bend at the hips and slightly bend your knees.
– Pull the dumbbells to your sides.
– Repeat 12 times.

3. Dumbbell Bench Press

– Lie on a bench with a dumbbell in each hand.
– Lower the dumbbells to chest level.
– Push them back up.
– Repeat 12 times.

Cardio (15 minutes)

Cool Down (5-10 minutes)
– Stretch your upper body muscles, holding each stretch for 15-30 seconds.

Day 2: Lower Body Focus

Warm-Up (5-10 minutes)
– Jumping jacks: 2 minutes
– Arm circles: 1 minute
– High knees: 1 minute
– Butt kicks: 1 minute

Strength Training (3 sets each)

1. Squats

– Stand with feet shoulder-width apart.
– Bend your knees and lower your body as if sitting in a chair.
– Return to the starting position.
– Repeat 15 times.

2. Lunges

– Stand with feet together.
– Take a step forward with your right foot and lower your body.
– Return to the starting position and switch legs.
– Repeat 12 times on each leg.

3. Deadlifts

– Stand with feet hip-width apart, holding a barbell or dumbbells.
– Hinge at your hips and lower the weights while keeping your back straight.
– Return to the starting position.
– Repeat 12 times.

Cardio (15 minutes)

Cool Down (5-10 minutes)
– Stretch your lower body muscles, holding each stretch for 15-30 seconds.

Day 3: Full Body

Warm-Up (5-10 minutes)
– Jumping jacks: 2 minutes
– Arm circles: 1 minute
– High knees: 1 minute
– Butt kicks: 1 minute

Strength Training (3 sets each)

1. Pull-Ups

– Hang from a pull-up bar with hands slightly wider than shoulder-width apart.
– Pull your body up until your chin reaches the bar.
– Lower your body back down.
– Repeat 10 times.

2. Plank

– Start in a push-up position.
– Lower yourself onto your forearms.
– Hold your body in a straight line.
– Hold for 30 seconds.

3. Russian Twists

– Sit on the floor, knees bent, and feet flat.
– Lean back slightly and lift your feet off the ground.
– Twist your torso to the right, then to the left.
– Repeat 15 times on each side.

Cardio (15 minutes)

Cool Down (5-10 minutes)
– Stretch your major muscle groups, holding each stretch for 15-30 seconds.

Strength Training Program PDF

This type of workout helps people who has a main goal to build the exposive strength. Like you must have seen the powerlifter who were lifting 500 pounds deadlift or bench press. So if you come under that category or want to be under that category, just follow the plan mentioned below and you will there within few months with some great strength.

Day 1: Upper Body Workout

Warm-up:

– 5 minutes of light cardio (e.g., jogging or jumping jacks)
– Arm circles and shoulder stretches

Exercises:

– Bench Press (3 sets of 8-10 reps)
– Bent-Over Rows (3 sets of 8-10 reps)
– Dumbbell Bicep Curls (3 sets of 10-12 reps)
– Tricep Dips (3 sets of 10-12 reps)
– Push-Ups (2 sets of max reps)

Cool Down:

– Stretching exercises for the chest, back, arms, and shoulders

Day 2: Lower Body Workout

Warm-up:

– 5 minutes of light cardio (e.g., cycling or high knees)
– Leg swings and hip flexor stretches

Exercises:

– Squats (3 sets of 8-10 reps)
– Deadlifts (3 sets of 8-10 reps)
– Leg Press (3 sets of 10-12 reps)
– Lunges (3 sets of 10-12 reps per leg)
– Calf Raises (3 sets of 12-15 reps)

Cool Down:

– Stretching exercises for the legs, hamstrings, and calves

Day 3: Rest

Day 4: Full Body Workout

Warm-up:

– 5 minutes of light cardio
– Dynamic stretching (e.g., leg swings, arm circles)

Exercises:

– Deadlifts (3 sets of 8-10 reps)
– Pull-Ups (3 sets of max reps)
– Standing Military Press (3 sets of 8-10 reps)
– Russian Twists (3 sets of 12-15 reps per side)
– Planks (3 sets, hold for 30-60 seconds)

Cool Down:

– Full body stretching routine

Day 5: Rest

Day 6: Upper Body Workout

(Repeat Day 1 routine)

Day 7: Lower Body Workout

(Repeat Day 2 routine)

Notes:

– Perform each exercise with proper form.
– Increase weights gradually to challenge yourself.
– Stay hydrated and maintain a balanced diet.
– Listen to your body; rest as needed.

Female Workout Plan PDF

Now, a lot of female gym goers must be thinking what plan they should follow, as each of the plan which is mentioned here is for men. So for the females I just want to say that you can follow any plan mentioned here remember to change the frequency of the exercise mentioned in the blog post.

Workout Schedule

Follow this schedule for the best results:

Day 1: Cardio & Core
Day 2: Upper Body Strength
Day 3: Rest
Day 4: Lower Body Strength
Day 5: Cardio & Core
Day 6: Rest or Yoga
Day 7: Rest

Day 1: Cardio & Core

Begin your week with a cardio session and core workout. Here’s a sample routine:

Cardio: 30 minutes of jogging, cycling, or dancing
Core: Planks, leg raises, and bicycle crunches

Day 2: Upper Body Strength

Strengthen your upper body with exercises like push-ups, dumbbell presses, and bicep curls. Perform 3 sets of 12-15 reps for each exercise.

Day 4: Lower Body Strength

Focus on your lower body with squats, lunges, and leg presses. Perform 3 sets of 12-15 reps for each exercise.

Day 5: Cardio & Core

Repeat the cardio and core workout from Day 1 to maintain your endurance and core strength.

Day 6: Rest or Yoga

Take a day to rest or engage in a relaxing yoga session to improve flexibility and reduce stress.

Day 7: Rest

Enjoy another day of rest to allow your muscles to recover and prepare for the next week.

Nutrition Tips

Remember to maintain a balanced diet with plenty of fruits, vegetables, lean proteins, and water. Consult a nutritionist for personalized guidance.

No Equipment Workout Plan Pdf (Home Workout)

In this pandemic situation where all the Gyms are closed everyone is looking for a full body home workout plan with pdf without equipment. So here we will provide you a list of workouts, performing which every day will help you to stay in shape.

Below mentioned is the No Equipment workout plan Pdf.

Jumping Jacks – 60 seconds

Squats – 60 seconds

Burpees – 60 seconds

Push ups – 60 seconds

Lunges – 60 seconds

Supermans – 60 seconds

Climbers – 60 seconds

Squats/Calf Raise – 60 seconds

Clap push ups -30 seconds

Jump Ropes – 30 Seconds