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6 Day Gym Workout Schedule for Beginners: What You Know?

  • Posted by Emma Delay September 23, 2025 Filed in Health #Chest Workout  #Athletic Leg Workouts  #Best Pre-Workout Supplemen  #beginnerfriendlyseniorworkouts  #10 Minute Ab Workout  60 views
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    Starting your fitness journey can be daunting. Yet, a structured 6-Day Gym Workout Schedule for Beginners makes it easy and effective.

    This plan helps new gym-goers build strength, lose fat, and improve stamina while avoiding injuries. A six-day workout routine is great for weight loss, muscle gain, or fitness. It balances cardio, strength training, and rest well.

    Why Choose a 6 Day Gym Workout Plan?

    • Faster Progress: More frequent training means quicker results.

    • Balanced Routine: Each muscle group gets proper attention.

    • Habit Building: Going to the gym regularly keeps motivation high.

    • Flexibility: Can be adjusted for strength training, weight loss, or toning.

    Tips Before Starting the Workout Schedule

    • Warm up for 5–10 minutes before exercising.

    • Stay hydrated throughout the session.

    • Maintain proper posture and technique.

    • Take short breaks (60–90 seconds) between sets.

    • Focus on nutrition: high protein, balanced carbs, and healthy fats.

    6 Day Gym Workout Schedule for Beginners

    Day 1: Chest & Triceps

    • Bench Press – 3 sets x 10–12 reps

    • Incline Dumbbell Press – 3 sets x 10 reps

    • Push-ups – 3 sets x 12 reps

    • Tricep Dips – 3 sets x 12 reps

    • Tricep Pushdown (Cable) – 3 sets x 12 reps

    Day 2: Back & Biceps

    • Lat Pulldown – 3 sets x 12 reps

    • Seated Cable Row – 3 sets x 10 reps

    • Pull-ups (assisted if needed) – 3 sets x 8–10 reps

    • Dumbbell Bicep Curl – 3 sets x 12 reps

    • Hammer Curl – 3 sets x 10 reps

    Day 3: Legs & Core

    • Squats – 3 sets x 12 reps

    • Leg Press – 3 sets x 10 reps

    • Lunges – 3 sets x 10 reps per leg

    • Leg Curls – 3 sets x 12 reps

    • Plank Hold – 3 sets x 30–60 seconds

    Day 4: Shoulders & Abs

    • Shoulder Press (Dumbbell/Barbell) – 3 sets x 12 reps

    • Lateral Raises – 3 sets x 12 reps

    • Front Raises – 3 sets x 12 reps

    • Shrugs – 3 sets x 15 reps

    • Crunches – 3 sets x 20 reps

    Day 5: Full Body Strength

    • Deadlifts – 3 sets x 10 reps

    • Bench Press – 3 sets x 12 reps

    • Squats – 3 sets x 12 reps

    • Pull-ups – 3 sets x 8–10 reps

    • Burpees – 3 sets x 15 reps

    Day 6: Cardio & Core

    • Treadmill (Running/Walking) – 20 minutes

    • Cycling – 15 minutes

    • Jump Rope – 5 minutes

    • Russian Twists – 3 sets x 20 reps

    • Hanging Leg Raises – 3 sets x 12 reps

    Conclusion

    A 6-Day Gym Workout Schedule for Beginners helps you build strength, boost stamina, and reach your fitness goals. Beginners can see real results in a few weeks by sticking to this plan, along with good nutrition and rest. The key is to maintain consistency, uphold the correct form, and increase the intensity over time.