6 day home workout schedule Ideal for beginners and pro lifters. Aug 26, 2025 · Free Download: 6 Week Shred Schedule Transform Your Body The 6 Week Shred Program is a FREE at home follow along workout plan that was developed to: What to Expect Every week you will complete five new workout videos ranging from 30-60 minutes in length. If your goal is to build the most muscle in the least time (in other words, you are a bodybuilder) and get ripped, the 5-day workout routine is optimal. Jul 19, 2023 · Our Planet Fitness Workout Plan, utilizing a Push-Pull-Legs format, offers flexibility to fit your schedule and needs. It has the perfect number of days to hit the gym and, when done correctly, will yield gains you have only dreamed of. Aug 4, 2011 · A complete guide to the Push/Pull/Legs split. With StrengthLog’s 4-Day Bodybuilding Split, you ramp things up, splitting your body into four workouts and focusing more on each muscle group. Day 2: Pull 1. No other equipment required. The Arnold Split is ideal for intermediates who prefer shorter, more frequent workouts, as well as advanced lifters trying to spur new growth. 7 Day Workout Principles Before moving on to the main 7-day gym workout plan, you must understand the science and principles used during its development. Try Ryan Terry’s Chest Day Workout 10 Yes Home / Workout Routines / Routine / The Ultimate 6-Week Home Workout Get fit and feel your best with our NEW 6 Week Shred III Home Workout Program! All you'll need is 30 minutes per day (5x/week) and some dumbbells to follow a Aug 26, 2025 · Our 6 Week Shred II program includes a variety of workouts, ensuring that you target every major muscle group. These training splits Jul 19, 2019 · This 6 day dumbbell only workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go! Dec 13, 2024 · A well-structured training plan, such as a 6-day gym workout schedule, is crucial for building muscle. Learn more about the effectiveness of 5 day workout splits and find out which routine is considered the best. This workout routine includes various exercises, from beginners to advanced levels. This 6-day bodybuilding workout schedule divides the body into different muscle groups to be worked each day including: chest and triceps on Monday; back and biceps on Tuesday; cardio and abs on Wednesday; legs on Thursday; shoulders and biceps on Friday; and running on Saturday. You've discovered the best home workout plan that you can use to tone up and shape up fast. With a focus on lower body exercises for three days, particularly targeting the glutes, and two days dedicated to upper body workouts, including core exercises, this regimen covers all the bases. Aug 3, 2023 · The 6-Week Hybrid Workout Program Scale Your Fitness This six-week hybrid workout routine involves various exercises, from powerlifting and plyometrics to bodybuilding and calisthenics. Day 6: Legs 2. Or you can keep doing it till the time you’ll enjoy and see the benefits. Maximize your workout with a compilation of the best exercises for your 5 day weightlifting split. Jun 19, 2023 · Here's an example of a balanced 6-day workout schedule that targets different muscle groups. I’m bringing forth a new and improved version here after being frustrated […] Apr 27, 2022 · Split workout routines can help you maximize performance, recovery, and strength. Aug 6, 2023 · 4-day splits can be very effective for building muscle and strength. Oct 28, 2022 · If you’re looking for an ultimate and effective 12-week ab workout plan to bolster your core strength and sculpt your six-pack abs, you’ve come to the right place. Feb 27, 2025 · Build muscle and lose fat with this beginner-friendly 6-day workout routine! Get stronger, burn calories, and achieve your fitness goals with this easy-to-follow plan. 6-Day Workout Split To help you get into the best shape of your life, consistency is key. These training splits Jul 19, 2019 · This 6 day dumbbell only workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go! Nov 22, 2022 · We have developed a downloadable calisthenics workout plan PDF for both beginners and intermediates alike. 6-day workout splits tend to be used by bodybuilders as they allow you to train each major muscle group with a high volume of exercises and sets. Get this ab workout plan to help get rid of belly fat and get toned abs at home. Full body workout. All you need is a set of dumbbells and 30 minutes a day. Table of contents: Discover various options for 5 day workout splits and explore the benefits they offer. Without a schedule, it’s easy to miss workouts or randomly choose exercises, which often leads to frustration and minimal results. Dec 16, 2024 · Jump back into fitness with this free 6-week at-home workout plan! Build muscle, burn fat, and improve cardio fitness with a balanced mix of strength, cardio, and recovery exercises. Mar 27, 2024 · Crush your fitness goals with our 6 Day Gym Workout Schedule! A complete plan to target every muscle and build strength. Target different muscle groups multiple times a week to enhance growth, with each session focusing on progressive overload (gradually increasing weight or intensity) to continuously challenge your muscles. Full week workout plan at home with dumbbells only. Full week home workout plan for Muscle gain, Fat Loss and Jan 19, 2023 · The 10 Week No Gym Home Workout Plan Is One Of Our Most Popular Workouts To Lose Weight Fast. I’ve created a 6-day gym workout schedule along with a PDF that can help you achieve your fitness goal. Dec 16, 2024 · Are you looking for a 6 day workout routine to lose weight? Check out this article for the best exercises to lose weight and a simple weight loss routine. This image (Screenshot #1) shows a print preview of a 6-day / 5-week weight training schedule, designed to fit on a single printed page. The 5-day split Jun 4, 2024 · The best 6-week workout program designed for muscle gain and strength. Jun 13, 2020 · Building lean muscle mass requires you to do a lot of things right. It is based on a full-body, upper-lower split, and combined body part split (mixing upper and lower body muscles in each session). May 19, 2024 · Setting up a workout schedule can help keep you on track whether you are beginner, intermediate, or advanced. Aug 27, 2021 · 7 Day Gym Workout Plan with PDF: Day 1 – Chest and Triceps, and Core (optional) Day 2 – Back, Biceps, and Wrist, Day 3 – Quadriceps, Calves, and Shoulders, Day 4 – Chest and Triceps, and Core (optional), Day 5 – Back, Biceps, and Wrist, Day 6 – Shoulders, Hamstrings, and Glutes, Day 7 – Rest/Recovery Day Build strength and endurance at home with this 5 day bodyweight workout plan. This 6-day dumbbell-only workout routine is geared towards muscle growth. Every second week, increase the weights to challenge yourself. Here’s a comprehensive 4-week calisthenics full-body workout plan for absolute beginners, targeting both upper and lower body muscles. We recommend resting on Thursdays and Sundays. This can be useful for you if you work out at the gym. In this 6 day split dumbbell workout, you have all exercises that you need to stay fit or pursue bodybuilding. The majority of the videos are around 40 minutes in Jan 17, 2020 · Throughout my 15 years of weightlifting, I’ve found one workout routine to dominate—the 5-day split. They will help you develop strength, balance, flexibility, and muscle growth with little to no equipment required. Jan 31, 2019 · In this 6-week workout plan to build muscle we give you the tools you need to shred body fat and build strong, functional muscle mass. Start your fitness journey today! Dec 27, 2023 · Who Can Follow the 6 Day Split Program? These 6-day gym workout plans are primarily for intermediate and advanced lifters who want to put on muscles, increase strength, improve cardiovascular health, and speed up weight loss. We show you the right technique for optimal results. Whether you’re an If you're looking for a quick and effective routine that requires minimal equipment, this 6 Day Dumbbell Only Routine is just what you need. No equipment required. Build strength at home with this FREE Workout Plan. Aug 1, 2024 · Read this guide to help you figure out your workout goals and build them into your first workout plan. This is where the 6-day workout split comes into the picture, ensuring a disciplined schedule where you get to activate different parts of your body on different days to develop a well-balanced physique. Day 4: Push 2. Mar 26, 2025 · This sample 7-day workout schedule can be the foundation for physical activity to help you meet your fitness and exercise goals. Jul 1, 2024 · Building muscles with dumbbells takes time, but with a well-crafted training plan, you can grow your strength and muscle mass fast and efficiently. If you can plan at least 1 cardiovascular exercise, strength training exercise, and rest day into your weekly schedule, you can make a balanced workout routine. Access Heather Robertson’s free resources, including workout calendars, training guides, nutrition guides, and free YouTube workouts to support your fitness goals. Dec 31, 2022 · How often should you work out? Trainers break down the ideal weekly workout plan, including strength training, cardio, and sweet, sweet rest. Includes a free workout routine, and you can choose from a 3-day, 4-day, 5-day and 6-day version. Aug 5, 2025 · Stuck at home? No equipment around? No problem! Follow our at-home workout routines to shed fat and gain muscle anywhere. Stay motivated to workout at home with pre-planned workouts you can do at any time! Jul 21, 2014 · This 6 day push/pull/legs workout routine split is a high volume, rest-pause system designed for intermediate lifters looking to gain muscle and strength. Create the perfect workout schedule using any of our free, fully-customizable, and printable workout templates. This six-week training program is for intermediate to semi-advanced bodybuilders looking to gain lean muscle mass and build a balanced physique. However, if your primary goal is to get some workout every day and build strength and lean mass, then you can follow the 6 day bro split workout program. Aug 4, 2023 · Transform your body with our comprehensive 7-day workout plan. Get creative and organized with customized free workout schedule templates, editable and printable. By working out six days a week, you can create a calorie deficit and boost your metabolism, leading to fat loss. Sep 16, 2024 · Looking for the best workout schedule for weight loss? Explore effective exercises, example routines, and a realistic 4-week plan designed to help you burn calories and build muscle. At home, and with little or no equipment, the exercises themselves must become more challenging. The routine follows progressive overload principles and can be performed without equipment, with scalable difficulty for each exercise. 10. . Dec 16, 2024 · How effective is a 6 day workout routine for muscle mass? Here’s what you need to know about this ultimate bodybuilding schedule. Try these sample weekly routines. Jun 6, 2025 · Need a workout schedule? Here's a list of the best weight training schedules, plans and splits for reaching your work out goal. There Aug 5, 2023 · 5-Day split workouts include two 5 day workout plans and vital info on optimal training for 5 days a week. Create workouts in Google Sheets, Excel, PDF, and more! Feb 25, 2025 · Creating a workout schedule is essential for anyone looking to train effectively at home. Dec 28, 2023 · Explore the Arnold Split: Arnold Schwarzenegger's 6-day workout split for bodybuilders and personal trainers in Richmond BC. Jul 31, 2025 · Struggling to fit fitness into your busy life? Discover a realistic 6 day gym workout schedule designed for people with packed routines. In this article, I’ll show you how to program four different 6-day dumbbell workout splits for physique development. To make an exercise more challenging in the gym, one simply lifts heavier weights. Plus, Batman! Huge range of free home workouts by fitness industry experts! Find the right home workout, no gym membership required! Oct 1, 2020 · Download your FREE 30 Day Workout Plan PDF Calendar! This 30 day workout plan includes dumbbell strength training, HIIT cardio and full body stretching. The PPL splits allow for focused and targeted muscle stimulation in each session, leading to optimal muscle development. The program is structured for 5 days of workouts with 2 rest days each week, which you can adjust to your personal schedule. It is an intermediate level plan to achieve bulking fitness goals. Equipment Needed Dumbbells (1-2 sets recommended) Create Your Easy Beginner Workout Schedule for Home Fitness. We have a printable PDF of our routine and workout schedule so fitness enthusiasts can carry it to the gym for reference. For optimum results with this 6-day gym workout schedule, stay on this plan for a minimum of 4 weeks and a maximum of 12 weeks. Jun 13, 2020 · New to the gym scene? This first part of the Start from Scratch program can be used as a road map to help you learn how to build muscle the right way. There are various ways to run a 4-day workout split, but this is the best option for most lifters. , on separate days) is common but outdated. It is also best for people who are excessively busy with Jan 31, 2019 · This 6-week workout plan has been specifically designed by our panel of expert coaches to fully transform your physique. Firstly, making your gym workout schedule centered on different muscle groups (chest, shoulders, triceps, etc. Don’t miss: 3-Day Barbell-Only Push Pull Leg Split Routine Machine-Only 3-Day PPL Split Workout Routine 6 Day Workout Split Routine Coolcicada PPL Routine Wrapping Up The Classic Push-Pull-Legs (PPL) split is a versatile workout routine favored by fitness legends. The split includes: Day 1: Push 1. The combination Aug 31, 2022 · I followed that routine for a couple of months until I couldn’t get time to complete six days schedule. Feb 2, 2019 · With this 5-day workout routine for weight loss and muscle gain you'll be stronger, leaner and more athletic in no time at all. Several different spreadsheets have been created for this program, which I go into a bit below. Nov 24, 2022 · If you’re looking for an easy-to-follow and effective 6 day home workout plan, you’ve come to the right place. In just 6-12 months of this training program, you can make radical changes to your physique and strength levels. A structured plan helps you stay organized, prioritize your fitness goals, and ensure consistent progress. 6-Week Workout Program This workout program is broken down into two phases. A 6-day workout schedule provides an optimal frequency for training and allows for sufficient recovery time. Stay consistent in your fitness journey with collections of cardio or resistance workout programs to help you lose weight or gain strength and muscle from home. Day 3: Legs 1. The plan provides ample recovery time with a focus on strength development and increasing muscle mass. Aug 11, 2025 · To help you plan your workouts we consulted experts and created a sample workout schedule that covers strength training, cardio, rest days and more. Related: The 5 Best Workout Splits For Strength & Gain with PDF StrengthLog’s 4-Day Bodybuilding Split. Our plans blend strength training and cardio to enhance your results and recovery. Once you complete this program for the suggested time, you can move on to the gym exercises program if you like. Screenshot #2 shows the second tab in the spreadsheet - an alternate layout that can be used for a 3- or 4-day per week training plan. Mar 27, 2024 · As mentioned, this 6 Day schedule is essentially a bro split: Chest, back, arms, shoulders, legs, abs. Recently, I’ve created a 3-month abs workout challenge program for people who want to focus more on abs development. It will help perform each exercise effectively mentioned in the 6 Day dumbbell workout schedule. 6 DAY POWERBUILDING SPLIT Hungry for some serious gym time and crazy gains? Nick Ludlow helps you to go heavy, go Apr 30, 2010 · Free home workout plans and workout calendars for all fitness levels! These full body workout plans range from 2 Week Workout Plans to 30-Day Challenges. Discover professional quality designs. You only need dumbbells and a bench to maximize gains and improve your physique. Dec 13, 2024 · A well-structured training plan, such as a 6-day gym workout schedule, is crucial for building muscle. Day 5: Pull 2. If you're new to strength training, make sure that you familiarize yourself with the basics and know how to choose the right weight. Get expert tips, sample workouts, and motivation to help you stay consistent and reach your health goals. Dec 1, 2023 · Our Ectomorph Workout Plan utilizes a 6-day PPL splir that propels slender physiques to muscular marvels. 6 Day Push Pull Legs Workout Routine PDF: Download Here Click below to download your free PDF! Easy to print out for the gym. Extra free ab workout tips and advice you can use fast Nov 22, 2024 · This 6-week weight loss at-home workout plan combines effective cardio and strength workouts into a killer routine. Oct 18, 2023 · This 5 day dumbbell only workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go! strength workouts The key to strength training is performing challenging exercises for repetitions and multiple sets. It can be customized into a 3-day or 6-day split, allowing you to choose the intensity and frequency of your workouts. 7-Day Excel Workout Template: A workout template for daily workout tracking, perfect for those committed to consistent, high-frequency training. The workouts are arranged with gains and recovering in mind. I’ve shared a couple of workout routines in this article. Apr 25, 2023 · A 6-day workout split involves hitting the gym six days per week, resting one day, and then starting over. 6-Day Excel Workout Template: A workout template designed for six-day training schedules, suitable for advanced fitness enthusiasts. This workout schedule is only 10 days which is perfect to start I’ve created a 6-day gym workout schedule along with a PDF that can help you achieve your fitness goal. Includes Templates, How Often/Long to Exercise, Rest Day Tips & More for Sustainable Results. Nov 11, 2024 · I've crafted a complete 12-week full body workout plan that properly outlines the exercises, target muscle groups, reps and sets in a table format. All you need is a couple of adjustable dumbbells and a bench. Then I’ll lay out a complete 6-day workout schedule, so you can see which exercises you’ll be doing on which days, how many sets and reps to do, as well as how much rest to take between each set. Sep 27, 2009 · A workout for people who have finished bulking and have excess fat to lose. You can get our printable 6 day workout plan with a single tap of your finger. Download the PDF now! This full body workout plan is actually two complete total body workouts that you can follow as a 30 day full body program to build strength and muscle mass. Jun 10, 2022 · Equipment-Based Free Exercise Plans PDF Dumbbell Routines Since the population of fitness enthusiasts is growing rapidly, many of them have started working out at home with dumbbells. Jun 21, 2024 · This 7-day split workout program for advanced weight training divides exercises into target parts of the body—upper body, lower body, back, core, arms, legs. You will notice there are key movements and not a ton of variation—the goal is to practice the basics rather than trying something brand new every day. Kick start your efforts with this 6 day workout plan & guide to efficient muscle building. Each muscle group lists 4-5 different exercises with 3-5 sets of each exercise and varying rep ranges generally The PPL x Arnold Split is an advanced training split suitable for late intermediate and advanced lifters who want to gain muscle. I’ve tossed in some low intensity steady state cardio for good measure. Here is a detailed list of exercises that you can do at home using dumbbells for the 6 day ppl split. It combines weight training with 3 days of cardio, and 1 day of rest. This 5-day workout plan is carefully designed for females who are dedicated to building muscle, shedding fat, and toning their body. Mar 14, 2024 · Unlock your fitness potential with our tailored 6 day home workout schedule designed to get you in peak shape right from your living room. With a new workout each day, you'll target every body part to stay active, burn calories, and build lean muscle. Feb 1, 2019 · Use this 8-week workout plan to get ripped, lean and super-shredded this summer. In our 6 Day Push Pull Legs Workout Routine PDF, you will get a full sample routine as well as a comprehensive guide for how to best see great results. Download the PDF and get started today! Feb 6, 2025 · Discover an effective 6-day gym workout schedule designed to build muscle and strength. Kickstart your fitness journey with this 4-week workout plan! Build muscle, burn fat, and boost endurance with practical exercises for beginners. Day 7: Rest. Sep 29, 2021 · This FREE 30-Day Home Workout Plan for women will get you fitter and stronger! From full body HIIT workouts to leg days, arms days and rest and recovery days. Learn how this intense routine, combining training, diet, and discipline, shaped his iconic physique and influenced the modern fitness world. Your blueprint to transcend the ectomorph plateau! May 8, 2023 · The 6 day PPL program known as the “Reddit PPL” or “Metallicadpa PPL” is a great workout routine for those looking to increase strength and gain size. You can also check out the below articles that include doing dumbbell exercises with a step-by-step guide. Nov 17, 2025 · This free 30-Day Beginner Workout Plan combines strength, cardio, and mobility to help you boost endurance, build muscle, and reach your fitness goals at home. This is an intense workout plan that’s ideal for experienced exercisers with good recovery. Jun 5, 2025 · Establishing an exercise schedule can help organize your routine and hold you accountable to your workouts. Includes push pull legs split, progressive Use these free and fully customizable workout templates to create and track your workouts. Jan 17, 2025 · Ready to take the next step? Let’s dive in! The ultimate 6-day workout split is designed to maximize strength and muscle growth by targeting specific muscle groups each day. This workout Dec 23, 2024 · Want to get active but not sure how to start? This beginner workout plan will provide you with everything you need to get into the best shape of your life. 4x/week. Jun 30, 2024 · For the strength workouts, you'll need home workout equipment like dumbbells, an exercise ball, resistance bands, a medicine ball, and a mat. Have you ever wondered if losing fat and gaining muscle simultaneously is possible? 6 Day Workout Plan PDF You can also download our 6 day split routine as a PDF file. Jul 13, 2024 · 6-Day Gym Workout Schedule: Maximise Gains with This Comprehensive Plan, Including Strength Training, Cardio, and Rest Days to Help You Achieve Your Fitness Goals. Download your free full body workout plan with daily guided, videos on YouTube. A 3-day full body workout routine is a fantastic way to get in shape and add the needed muscle mass. Jan 2, 2022 · I’ve designed an ultimate 6 week bodyweight workout plan for those who want to improve their aesthetics and functional fitness at home with little to no equipment. Start now! Feb 1, 2019 · Use this 8-week workout plan to get ripped, lean and super-shredded this summer. This exercise plan involves performing bodyweight exercises four days a week only. Jun 6, 2025 · A complete guide to the full body workout routine, including the 2-day, 3-day and 4-day versions of this split, and three free programs to use. The more efficient method is to try the Upper-Lower and Push-Pull-Leg combinations Jul 8, 2025 · Transform your fitness with this 6-week workout plan! Burn fat, build strength, and improve endurance with supersets and HIIT. Largest range of FREE workout routines available! Muscle building, fat loss, strength, abs, women's, fitness and more. Feb 18, 2022 · Due to the 6-week structure of the routine, it is very easy to turn into a 6 month workout plan: each 6-month period includes a total of 4 training cycles and 144 individual workouts. Here are some split workout schedule examples and tips to consider. The dumbbells are super-efficient, provide a full range of motion, and allow us to do various exercises at home and the gym. Mar 25, 2025 · Sunday Full rest day What next after 6 days? Your strength training journey should not end after the initial week of following this workout schedule. 6 DAY WEIGHT/CARDIO CUTTING WORKOUT A workout for people who have finished bulking and have excess fat to lose. These are Push/Pull/Legs (PPL), Upper/Lower (Body Part) Split, Muscle-Group (Bro) Split, and Full Body. This complete workout program includes a variety of strength training, cardio, mobility and core workouts to build strength and endurance. Aug 18, 2025 · Discover the ultimate 6 day gym workout schedule designed for muscle growth, fat loss, and strength training. Jan 19, 2025 · 9. Sep 2, 2024 · Summary This home workout routine includes all the exercises you need to make sizable muscle and strength gains with minimal equipment. Get The Body Of Your Dreams! The 6-day full body dumbbell only routine by Jbalesteri is a 7 day workout plan. Follow these simple routines to get lean and fit. Build muscle at home in just 6 weeks with this 3-day strength plan. Here are the weekly splits: Weeks 1-2 DAY 1: Upper-body Circuit, Abs DAY 2: Lower-body Circuit DAY 3: Cardio, Abs DAY 4: Upper-body Circuit, Abs DAY 5: Lower-body Circuit DAY 6: Cardio, Abs DAY 7: Rest Important Points Use light weight and higher reps at the beginning of the workout to help enhance blood flow to muscles and burn more calories Sep 27, 2023 · The best workout splits are upper lower, PPL, push pull, bro split, and full body. But which is the right one for you? Here's your answer.