6-Day Gym Routine for Fat Loss & Lean Muscle
Day 1 - Chest + Triceps + Conditioning (Push Day 1)
Warm-up (5-7 min): 3 rounds: 20 jumping jacks + 10 push-ups + 10 squats
Workout:
- Bench Press - 4 x 8-10
- Incline Dumbbell Press - 4 x 10
- Dumbbell Chest Fly - 3 x 12
- Push-ups - 3 x failure
- Triceps Pushdown - 3 x 15
- Overhead Dumbbell Extension - 3 x 12
- Dips (assisted/bodyweight) - 3 x max reps
Conditioning Circuit (3 rounds): 10 Burpees + 20 Mountain Climbers + 15 Jump Squats + 30 sec rest
Day 2 - Legs (Quads, Glutes, Hamstrings, Calves)
Warm-up: 10 air squats + 10 walking lunges + 10 hip bridges
Workout:
- Barbell Back Squats - 4 x 10
- Walking Lunges (DB or BW) - 3 x 12 per leg
- Leg Press - 4 x 12
- Romanian Deadlifts - 3 x 10
- Glute Bridges or Hip Thrusts - 3 x 15
- Standing Calf Raises - 4 x 20
- Seated Calf Raises - 3 x 25
Finish: 100 bodyweight squats (split into sets, rest as needed)
Day 3 - Back + Biceps + Core (Pull Day)
Warm-up: Jump rope (2 min) or 3 rounds of arm circles + 10 pull-ups or assisted rows
Workout:
- Deadlifts - 4 x 6-8
- Pull-ups or Lat Pulldown - 4 x 12
- Dumbbell Rows - 3 x 12
- Cable Rows or Machine - 3 x 15
- Barbell Curls - 3 x 12
6-Day Gym Routine for Fat Loss & Lean Muscle
- Hammer Curls - 3 x 12
Core Finisher: Hanging Leg Raises - 3 x 15, Russian Twists - 3 x 20, Plank - 3 x 1 min
Day 4 - Active Recovery + Core
Options (Choose 1):
- 30-40 min brisk walk (rooftop or outdoor)
- 3 rounds: 30 jumping jacks + 10 push-ups + 10 bodyweight squats
- Yoga or mobility stretching
Core Superset (3 rounds): Sit-ups - 20, Leg Raises - 15, Bicycle Crunch - 30 reps, Plank - 1 min hold
Day 5 - Shoulders + Arms (Pump + Burn Focus)
Warm-up: Arm circles + light dumbbell presses
Workout:
- Barbell Overhead Press - 4 x 8-10
- Dumbbell Lateral Raises - 4 x 15
- Rear Delt Flyes - 3 x 15
- Dumbbell Shrugs - 3 x 20
- Barbell Curls - 3 x 12
- Rope Hammer Curls - 3 x 12
- Skullcrushers or Overhead Dumbbell - 3 x 12
- Cable Triceps Kickbacks - 3 x 15
Burnout: 100 jumping jacks or 5 min jump rope, 50 push-ups (as many sets as needed)
Day 6 - Full Body HIIT + Core
HIIT Circuit (5 rounds, 30 sec rest between):
- 15 jump squats
- 10 push-ups
- 20 mountain climbers
- 10 jumping lunges
- 10 burpees
Core Blaster (3 rounds): Plank - 1 min, Leg raises - 20, Russian twists - 30, Side plank (each side) - 30 sec
6-Day Gym Routine for Fat Loss & Lean Muscle
Day 7 - Rest
Full rest or 20 min light walk/stretching. Prioritize hydration, sleep, and meal prep for the week.