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6-Day Gym Workout Plan

This document outlines a 6-day workout split focusing on back and biceps, quads and hamstrings, and chest, shoulders and triceps. Each day includes 4 sets of compound exercises ranging from 8-12 reps with additional isolation exercises of 3 sets of 12-15 reps. Mobility and stretching is recommended before each workout.

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Prashant Totah
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17 views2 pages

6-Day Gym Workout Plan

This document outlines a 6-day workout split focusing on back and biceps, quads and hamstrings, and chest, shoulders and triceps. Each day includes 4 sets of compound exercises ranging from 8-12 reps with additional isolation exercises of 3 sets of 12-15 reps. Mobility and stretching is recommended before each workout.

Uploaded by

Prashant Totah
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Exercise Sets Reps

Mobility, Stretch & - -


pullups
T-bar rows / Cable rows 4 12,12,10,10

Close grip pulldowns / 3 12,12,10


Wide grip pulldowns
Wide grip pulldowns / 3 12,12,10
Barbell extensions
DB Incline curls w DB 3/each 15
Drag curls
Regular curls 3 15

DAY 1 & 4 – BACK & BICEPS

DAY 2 & 5 – QUADS & HAMSTRING

Exercise Sets Reps


Mobility & Stretch - -

Squats / Leg Press 4 12,12,10,8

Hamstring curls / Stiff leg 4 12,12,10,8


deadlift
Leg Press / V-shape squat 3 12

Leg extensions 3 12

Stiff leg deadlift / 1 Failure / 15-20


Hamstring curls

DAY 3 & 6 – CHEST, SHOULDERS & TRICEPS


Exercise Sets Reps

Mobility & Stretch - -

Incline DB / Flat Bench 4 12,10,10,8


press (Smith)
Cable Fly / DB Fly 3 12

DB Pushdowns 3 12

DB Shoulder press 4 12

DB Tricep extensions w 3 15
close grip pushups/ close
grip benchpress
Single arm cable 3 failure
extensions

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