6 day gym workout schedule for beginners to build muscle and lose fat?

 6 day gym workout schedule for beginners to build muscle and lose fat?
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6 day gym workout schedule for beginners to build muscle and lose fat?

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2 6 day gym workout schedule for beginners

6 day gym workout schedule for beginners to build muscle and lose fat: By the way, exercise is very different and all exercises are very effective, but there should be a right way to do them. In this article, we will talk about 6 day gym workout schedule for beginners to build muscle and lose fat? how to perform exercise so that our weight gain quickly.

(6 day gym workout schedule for beginners)


A repetition is the act of lifting and lowering a weight once in a controlled manner. A set consists of several repetitions performed one after another with no break between them. The number of repetitions per set depends upon the aim of individual performing the exercise. Sets with fewer reps are performed using more weight. Repetition tempo is also an important factor.

Different Rep Range for Different Goal:

  • A set of 1 to 4 repetitions primarily develops limit strength, with less impact on muscle size (Hypertrophy)and none endurance.
  • A Set of 6 to 15 repetition develop a balance of explosive strength, muscle size (Hypertrophy) and endurance.
  • Sets of 15 to 20 repetitions develop endurance, with some increases to muscle size (Hypertrophy) and limited impact on strength.
  • Sets of more than 20 repetitions are considered to be an aerobic exercise.

Individuals typically perform one to four sets per exercise, and one to three exercises per muscle group, with short breaks between each set. The duration of these breaks determines which energy system the body utilizes: for example, performing a series of exercises with little or no rest between them is referred to as “circuit training”, and the body will draw most of its energy from the aerobic system.

Weights for each exercise should be chosen so that the desired number of repetitions can just be achieved. Each exercise should be performed according to its description.

Breathing Technique

Always exhale on the concentric contraction and inhale on the eccentric contraction.

Types of Grips:

  • Pronated: Palms facing downwards- for example, grip used in reverse barbell curls.
  • Supinated: Palms facing upward- for example, grip used in barbell curls.
  • Neutral grip: Palm facing each other – for example, hammer curl.
  • Dead grip: A grip where one palm is pronated and other is supinated, for example deadlift.

6 day gym workout schedule for beginners

Chest muscles

1. Flat Bench Press

  • Barbell.
  • Dumbbell.



Sit down on bench with dumbbells resting on lower thigh, kick weight to shoulder and lie back. Position dumbbells to the sides of the upper chest with the elbows under dumbbells.


Press dumbbells up with elbow to the sides until arms are extended. Lower weight to the sides of the upper chest.

2. Incline bench press



Sit down on incline bench with dumbbells resting on lower thigh, Kick weight to shoulders and lie back. Position dumbbells to the sides of the upper chest with elbows under dumbbells.


Press dumbbells up with elbow to the side until arms are extended. Lower weight to the sides of the upper chest.

3. Decline bench press



Sit down on decline bench with feet under leg brace and dumbbells resting on thigh. Lie back with dumbbells. Position dumbbells to the sides of the chest with elbows under dumbbells.


Press dumbbells up with elbows to the sides until arms are extended. Lower weight to the sides of chest.

Shoulder muscles

1. Barbell military press



Grasp barbell from rack or clean barbell from the floor with the overhand grip, slightly wider than shoulder width. Position bar in front of neck.


Press bar until arms are extended over head. Lower to front of neck and repeat.

2. Dumbbell overhead press



Position dumbbells to each side of shoulders with elbows below wrists.


Press dumbbells until arms are extended overhead. Lower and repeat.

3. Front raise



Grasp dumbbells in both hands.


Raise one dumbbell with elbows fixed in a 10 degree to 30 degree angle throughout until upper arm is parllel to the floor. Continue with alternate arm.

4. Side raise



Grasp dumbbells in front of thighs. Bend over at hips slightly with knees bent.


Each elbows slightly bent, raise upper arms to sides until elbows are shoulder height. Maintain elbows ‘height above or equal to wrists. Lower and repeat.

5. Dumbbell bent over lateral raise


Grasp dumbbells to each side. Bend knees slightly and bend over through hips with back flat, 0 to 30 degree parallel to the floor.


Raise upper arms to the side until elbows are shoulder height. Maintain upper arms perpendicular to torso and a fixed elbow postion throughout exercise.Maintain height of elbows above wristd by raising “pinkie”side up. Lower and repeat.


Pulley push down


Face high pulley and grasp cable attachment with overhand narrow grip. Position elbow to side.


Extend arms down. Return until forearm in close to upper arm. Repeat.

Lower body muscles (legs)

1. Squats



From the rack with barbell upper chest height, position bar on the back of the shoulders and grasp barbell to sides. Dismount bar from rack.


Descend until thighs are just past parallel  to the floor. Extend knees and hips until legs are straight. Return and repeat.

2. Leg press



Sit on machine with back on padded support. Place feet on platform. Extend hips and knees. Releasedock lever and grasp handles to sides.


Lower platform by flexing hips and knees until hips are comletely flexed. Return by extending knees and hips. Repeat

3. Leg extension



Sit on apparatus with back against padded back support. Place front of lower leg under padded lever. Position the knee articulation at same axis as lever fulcrum. Grips handles to sides for support.


Move lever forward by extending knees until leg are straight. Return lever to original position by bending knees. Repeat.

4. Leg curl


Pull lever to back to thighs by flexing knees. Return lever until knees are straight. Repeat.

5. Stiff leg dead lift



Grast barbell from rack or deadlift from floor with a shoulder width or slightly wider overhand or mixed grip. Stand with a shoulder width or narrower stance.


With knees straight, lower bar by bending hips until hamstrings are tight, or just before lower back bends. Lift the bar by extending hips until upright. Pull shoulders slightly back at top of lift if rounded. Repeat.

 6. Standing calf raise



Place shoulders under padded lever. position toes and balls of feet on calf block with arches and heels extending off. Grasp handles or sides of padded lever. stand erect by extending hips and knees.


Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched. Repeat.

Back muscles

1. Bent over row



Bend knees slightly and bend over bar with back straight. Grasp bar with a wide overhand grip.


Pull the bar straight up. return until arms extended and lats are stretched forward. Repeat.

2. One arm dumbbell row



Knee over side of bench with arm and leg to side. Grasp dumbbell.


Pull dumbbell to side until upper arm is just beyond horizontal or height of back. Return until arm is extended and back is stretched forward. Repeat. continue with opposite arm.

3. Seated cable row



Sit on platform with knees bent and grasp cable attachment. Straighten lower back and position knees with a slight bend.


Pull cable in the straight line. Pull shoulders back and push chest forward during contraction. Return until arms are extended and lats are stretched forward. Repeat.

4. Supine Grip Lat pull down



Grasp cable bar with a shoulder width/narrow grip. sit with thighs under supports.


Pull down cable bar to upper chest and squeeze the lats. Return until arms and shoulders are fully extended. Repeated.

5. Shrugs



Stand holding dumbbells to sides.


Elevate shoulder as high as possible. Lower and repeat.

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