6-Day Gym Workout Plan
This 6-day workout plan is designed to target chest, back, shoulders, arms, legs, and includes a cardio-metcon-abs day,
utilizing the equipment available in your gym. Each day focuses on specific muscle groups with progressive overload,
incorporating cardio and core work as requested. Treadmill cardio emphasizes slow speeds with elevation for knee
safety, and the step-mill is avoided. Each session includes a warm-up, main lifts, accessory exercises, and a cool-down.
Rest 60-90 seconds between sets unless noted. Adjust weights to ensure challenging but controlled reps.
Day 1: Chest
Warm-Up (5-7 min):
Treadmill: 3.0 mph, 5-8% incline, brisk walk
Dynamic stretches (arm circles, chest openers)
Main Lifts:
Incline Press Machine: 3 sets x 8-10 reps (moderate-heavy)
Dumbbell Flat Bench Press (on bench): 3 sets x 10-12 reps
Dual Cable Chest Fly (mid-height): 3 sets x 12-15 reps
Accessory:
Dumbbell Pullover (on bench, focus on chest): 2 sets x 12-15 reps
Banded Push-Ups (use band for resistance): 2 sets x AMRAP (as many reps as possible)
Core:
Flat Crunch Machine: 3 sets x 15-20 reps (slow, controlled)
Cool-Down (5 min):
Treadmill: 2.5 mph, 3% incline
Static chest stretches
Day 2: Back
Warm-Up (5-7 min):
Rowing Machine: Light pace, 2-3 min
Dynamic stretches (cat-cow, torso twists)
Main Lifts:
Lat Pull-Down Machine: 3 sets x 8-10 reps (wide grip)
Seated Row Machine: 3 sets x 10-12 reps
Assisted Pull-Ups (in cage): 3 sets x 8-10 reps (or to failure)
Accessory:
Dumbbell Single-Arm Row (on bench): 2 sets x 12-15 reps per side
Straight Bar Cable Pull-Down (dual cable, narrow grip): 2 sets x 12-15 reps
Core:
Incline Crunch Machine: 3 sets x 15-20 reps
Cool-Down (5 min):
Light band stretches for lats and upper back
Day 3: Shoulders
Warm-Up (5-7 min):
Elliptical: Light resistance, 2-3 min
Dynamic stretches (shoulder rolls, arm swings)
Main Lifts:
Dumbbell Shoulder Press (on bench): 3 sets x 8-10 reps
Dual Cable Lateral Raise: 3 sets x 12-15 reps
Plate Front Raise: 3 sets x 10-12 reps
Accessory:
Dumbbell Rear Delt Fly (bent over, on bench): 2 sets x 12-15 reps
Banded Face Pulls: 2 sets x 15-20 reps
Core:
Swissball Plank Hold: 3 sets x 30-45 sec
Cool-Down (5 min):
Treadmill: 2.5 mph, 4% incline
Static shoulder stretches
Day 4: Arms
Warm-Up (5-7 min):
Treadmill: 3.0 mph, 6% incline
Dynamic stretches (wrist rotations, arm swings)
Main Lifts:
Curved Bar Bicep Curl (with plates): 3 sets x 10-12 reps
Dual Cable Tricep Pushdown: 3 sets x 12-15 reps
Dumbbell Hammer Curl: 3 sets x 10-12 reps
Accessory:
Incline Dumbbell Curl (on bench): 2 sets x 12-15 reps
Overhead Dumbbell Tricep Extension: 2 sets x 12-15 reps
Banded Bicep Curl (superset with banded tricep kickback): 2 sets x 15 reps each
Core:
Flat Crunch Machine: 3 sets x 15-20 reps
Cool-Down (5 min):
Light band stretches for biceps and triceps
Day 5: Legs
Warm-Up (5-7 min):
Powerplate: Light vibration, squats, and lunges, 2-3 min
Dynamic stretches (leg swings, hip circles)
Main Lifts:
Leg Press Machine: 3 sets x 8-10 reps (moderate-heavy)
Leg Curl Machine: 3 sets x 10-12 reps
Dumbbell Romanian Deadlift: 3 sets x 10-12 reps
Accessory:
Goblet Squat (dumbbell, on floor): 2 sets x 12-15 reps
Banded Lateral Walks: 2 sets x 15 steps per side
Swissball Hamstring Curl: 2 sets x 12-15 reps
Core:
Incline Crunch Machine: 3 sets x 15-20 reps
Cool-Down (5 min):
Treadmill: 2.5 mph, 3% incline
Static quad and hamstring stretches
Day 6: Cardio-Metcon-Abs
Warm-Up (5-7 min):
Elliptical: Moderate pace, 3 min
Dynamic stretches (high knees, torso twists)
Metcon Circuit (3 Rounds, 45 sec work/15 sec rest per exercise):
Treadmill: 3.5 mph, 8% incline (brisk walk)
Rowing Machine: Moderate pace
Dumbbell Thrusters (light-moderate weight)
Banded Mountain Climbers
Dual Cable Woodchoppers (alternate sides each round)
Cardio Finisher (10 min):
Treadmill: 3.0 mph, 10% incline, steady pace
Core Circuit (3 Rounds):
Flat Crunch Machine: 15 reps
Incline Crunch Machine: 15 reps
Swissball Russian Twist: 20 reps (10 per side)
Plank Hold (on floor): 30-45 sec
Cool-Down (5-7 min):
Treadmill: 2.5 mph, 0% incline
Full-body static stretches (focus on core and hips)
Notes:
Progression: Increase weights by 5-10% weekly if reps feel easy, maintaining form.
Knee Safety: Keep treadmill speeds at or below 3.5 mph; use elevation (up to 10%) for intensity.
Equipment Substitutions: If a bench is unavailable, use the floor or Swissball for stability. Bands can replace
cables for lighter resistance.
Hydration and Form: Stay hydrated, prioritize proper form to prevent injury, and adjust reps/sets if fatigued.
Rest Day: Take one rest day per week (e.g., Day 7) or after Day 6 to recover.
