Looking to gain muscle and weight? This 6-day gym workout plan is designed to help you bulk up, build strength, and grow lean muscle fast.
- 6 day gym workout schedule for muscle gain
- 6 days workout plan for muscle gain
- 6 day gym workout plan to gain muscle
- 6 day gym workout schedule for weight gain
Whether you're a beginner or someone getting back into the gym, this plan is:
- Easy to follow
- Focused on compound lifts
- Split by muscle groups
- Designed for consistent growth
Weekly Split Overview
| Day | Focus Area |
|---|---|
| Day 1 | Chest & Triceps |
| Day 2 | Back & Biceps |
| Day 3 | Legs |
| Day 4 | Shoulders & Abs |
| Day 5 | Chest & Arms |
| Day 6 | Full Body / Weak Point Training |
| Day 7 | Rest or Active Recovery |
🏋️♂️ Daily 6-Day Gym Workout Plan
Day 1: Chest & Triceps
- Bench Press – 4 sets of 8–10 reps
- Incline Dumbbell Press – 3 sets of 10
- Cable Chest Fly – 3 sets of 12
- Tricep Dips – 3 sets to failure
- Tricep Pushdowns – 3 sets of 12
- Overhead Tricep Extension – 2 sets of 12
Day 2: Back & Biceps
- Lat Pulldown – 4 sets of 10
- Bent-Over Rows – 3 sets of 8
- Seated Cable Rows – 3 sets of 12
- Barbell Curls – 3 sets of 10
- Hammer Curls – 3 sets of 12
- Concentration Curls – 2 sets of 12
Day 3: Legs
- Barbell Squats – 4 sets of 8
- Leg Press – 3 sets of 12
- Romanian Deadlifts – 3 sets of 10
- Leg Curls – 3 sets of 12
- Calf Raises – 4 sets of 15
- Walking Lunges – 2 sets of 20 steps
Day 4: Shoulders & Abs
- Shoulder Press (Dumbbell/Barbell) – 3 sets of 10
- Side Lateral Raises – 3 sets of 12
- Front Raises – 3 sets of 12
- Reverse Pec Deck – 3 sets of 12
- Hanging Leg Raises – 3 sets of 15
- Plank – 3 rounds of 45 seconds
Day 5: Chest & Arms
- Incline Bench Press – 3 sets of 10
- Cable Flys – 3 sets of 12
- Preacher Curls – 3 sets of 10
- Dumbbell Skull Crushers – 3 sets of 10
- Rope Hammer Curl – 3 sets of 12
Close-Grip Bench Press – 3 sets of 8
Day 6: Full Body / Weak Points
Pick 1–2 exercises per major muscle group:
- Deadlifts or Power Cleans – 3 sets of 6
- Pull-Ups or Chin-Ups – 3 sets
- Bulgarian Split Squats – 2 sets of 10
- Barbell Rows – 3 sets of 10
- Weighted Abs Circuit – 15 minutes
Day 7: Rest or Light Recovery
- Stretching or foam rolling
- Light cardio (optional walk or cycle)
- Focus on recovery and nutrition
Nutrition Tips for Muscle Gain
- Eat a calorie surplus (more than you burn)
- Focus on protein-rich foods (chicken, eggs, beans)
- Include carbs for energy (rice, oats, whole grains)
- Stay hydrated – aim for 3+ liters of water daily
- Don’t skip post-workout meals
Final Tips for Muscle Growth
- Track your progress weekly
- Increase weights gradually (progressive overload)
- Get at least 7–8 hours of sleep per night
- Avoid overtraining – rest is key
- Repeat this plan for 8–12 weeks for best results
Final Words
This 6-day gym workout schedule for muscle gain is the perfect routine for building serious muscle mass. Stick to the plan, eat well, and stay consistent — you’ll see real results in no time.
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