Here is a 6-day workout split where Chest and Shoulders are
together, with plenty of exercises for each muscle group. This keeps
training balanced for chest, shoulders, back, legs, biceps, and
triceps. 💪
6-Day Gym Workout Plan
Day 1 – Chest + Shoulders
Chest
1. Barbell Bench Press – 4 × 8
2. Incline Dumbbell Press – 4 × 8
3. Decline Bench Press – 3 × 10
4. Dumbbell Fly – 3 × 12
5. Cable Fly – 3 × 12
Shoulders
6. Overhead Shoulder Press – 4 × 8
7. Dumbbell Lateral Raise – 3 × 12
8. Front Raise – 3 × 12
9. Rear Delt Fly – 3 × 12
10. Dumbbell Shrugs – 3 × 12
Day 2 – Back + Biceps
Back
1. Deadlift – 4 × 6
2. Pull-ups – 4 × 8
3. Lat Pulldown – 3 × 10
4. Barbell Row – 3 × 10
5. Seated Cable Row – 3 × 10
6. Single Arm Dumbbell Row – 3 × 10
Biceps
7. Barbell Curl – 3 × 10
8. Hammer Curl – 3 × 10
9. Preacher Curl – 3 × 10
10. Concentration Curl – 3 × 10
Day 3 – Legs + Triceps
Legs
1. Squats – 4 × 8
2. Leg Press – 3 × 10
3. Walking Lunges – 3 × 12
4. Leg Curl – 3 × 12
5. Leg Extension – 3 × 12
6. Romanian Deadlift – 3 × 10
7. Standing Calf Raises – 4 × 15
Triceps
8. Tricep Pushdown – 3 × 12
9. Overhead Dumbbell Extension – 3 × 10
10. Skull Crushers – 3 × 10
11. Bench Dips – 3 × 12
Day 4 – Chest + Shoulders (Variation)
Chest
1. Incline Barbell Press – 4 × 8
2. Dumbbell Bench Press – 4 × 10
3. Pec Deck Machine – 3 × 12
4. Cable Crossover – 3 × 12
5. Push-ups – 3 sets max
Shoulders
6. Arnold Press – 4 × 8
7. Lateral Raises – 3 × 12
8. Front Raises – 3 × 12
9. Rear Delt Fly – 3 × 12
10. Shrugs – 3 × 12
Day 5 – Back + Biceps (Variation)
Back
1. T-Bar Row – 4 × 8
2. Wide Grip Lat Pulldown – 3 × 10
3. Close Grip Lat Pulldown – 3 × 10
4. Machine Row – 3 × 10
5. Straight Arm Pulldown – 3 × 12
6. Reverse Fly – 3 × 12
Biceps
7. EZ Bar Curl – 3 × 10
8. Incline Dumbbell Curl – 3 × 10
9. Cable Curl – 3 × 12
10. Hammer Curl – 3 × 10
Day 6 – Legs + Triceps (Variation)
Legs
1. Hack Squat – 4 × 8
2. Bulgarian Split Squat – 3 × 10
3. Romanian Deadlift – 3 × 10
4. Leg Curl – 3 × 12
5. Leg Extension – 3 × 12
6. Seated Calf Raise – 4 × 15
Triceps
7. Close Grip Bench Press – 3 × 8
8. Rope Pushdown – 3 × 12
9. Overhead Cable Extension – 3 × 12
10. Tricep Kickbacks – 3 × 12
Day 7 – Rest 😴
Light stretching or walking.
This routine trains each muscle twice per week, which is great for
muscle growth and strength, especially if you combine it with good
food and sleep. 💪