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6-Day Muscle Building Workout Plan

The workout plan consists of six training days focused on muscle building, strength, speed, and calisthenics, with one rest day. It includes a weekly split targeting different muscle groups each day, utilizing minimal equipment such as dumbbells and bodyweight exercises. Protein intake is recommended at approximately 1.6–2.2 grams per kilogram of body weight to support muscle growth.

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17 views2 pages

6-Day Muscle Building Workout Plan

The workout plan consists of six training days focused on muscle building, strength, speed, and calisthenics, with one rest day. It includes a weekly split targeting different muscle groups each day, utilizing minimal equipment such as dumbbells and bodyweight exercises. Protein intake is recommended at approximately 1.6–2.2 grams per kilogram of body weight to support muscle growth.

Uploaded by

abbasnaqvi8194518
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as TXT, PDF, TXT or read online on Scribd

Workout Plan Overview

Frequency: 6 days per week (1 rest day)

Focus: Muscle building, strength, speed, and calisthenics

Equipment: 2.5 kg dumbbells, hand gripper, and bodyweight

Protein Intake: ~1.6–2.2 grams of protein per kilogram of body weight (explained
below)

Weekly Split
Day 1: Upper Body (Chest, Shoulders, Triceps)

Day 2: Lower Body (Legs, Glutes, Core)

Day 3: Calisthenics + Speed Training

Day 4: Upper Body (Back, Biceps, Forearms)

Day 5: Lower Body (Legs, Glutes, Core)

Day 6: Full Body + Functional Strength

Day 7: Rest or Active Recovery (light stretching, walking, or yoga)

Day 1: Upper Body (Chest, Shoulders, Triceps)


Push-Ups – 3 sets of 10–15 reps

Dumbbell Bench Press (floor press) – 3 sets of 12–15 reps

Pike Push-Ups (for shoulders) – 3 sets of 8–12 reps

Dumbbell Shoulder Press – 3 sets of 12–15 reps

Tricep Dips (using a chair) – 3 sets of 8–12 reps

Plank to Push-Up – 3 sets of 10–12 reps

Day 2: Lower Body (Legs, Glutes, Core)


Bodyweight Squats – 3 sets of 15–20 reps

Lunges (each leg) – 3 sets of 10–12 reps

Glute Bridges – 3 sets of 15–20 reps

Calf Raises – 3 sets of 20–25 reps

Russian Twists (hold a dumbbell) – 3 sets of 20 reps (10 per side)

Leg Raises – 3 sets of 12–15 reps

Day 3: Calisthenics + Speed Training


Pull-Ups (if you have a bar) or Inverted Rows (under a table) – 3 sets of 6–10 reps

Burpees – 3 sets of 10–15 reps

Mountain Climbers – 3 sets of 30 seconds

Jump Squats – 3 sets of 12–15 reps


Shadow Boxing (for speed and self-defense practice) – 3 rounds of 1 minute

Sprints (if you have space) – 5 x 20–30 seconds

Day 4: Upper Body (Back, Biceps, Forearms)


Superman Holds (for lower back) – 3 sets of 20–30 seconds

Dumbbell Rows (each arm) – 3 sets of 12–15 reps

Bicep Curls (with dumbbells) – 3 sets of 12–15 reps

Hand Gripper Squeezes – 3 sets of 15–20 reps

Reverse Plank Hold – 3 sets of 20–30 seconds

Side Plank (each side) – 3 sets of 20–30 seconds

Day 5: Lower Body (Legs, Glutes, Core)


Bulgarian Split Squats (using a chair) – 3 sets of 10–12 reps per leg

Step-Ups (using a sturdy chair) – 3 sets of 12–15 reps per leg

Wall Sit – 3 sets of 30–60 seconds

Side-Lying Leg Raises – 3 sets of 15–20 reps per leg

Bicycle Crunches – 3 sets of 20 reps (10 per side)

Plank with Shoulder Taps – 3 sets of 10–12 reps per side

Day 6: Full Body + Functional Strength


Burpees – 3 sets of 10–15 reps

Dumbbell Clean and Press – 3 sets of 10–12 reps

Jump Lunges – 3 sets of 10–12 reps per leg

Push-Up to Renegade Row (with dumbbells) – 3 sets of 8–10 reps

Bear Crawls – 3 sets of 20–30 seconds

Shadow Boxing – 3 rounds of 1 minute

Day 7: Rest or Active Recovery


Light stretching, yoga, or walking to recover.

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