Working out every day might seem like the best way to achieve your fitness goals, but overtraining can actually lead to setbacks. A six-day-a-week workout plan allows for adequate recovery time while still providing the stimulus needed to see progress.
When creating your own six-day-a-week workout plan, it’s important to include a variety of exercises that target all the major muscle groups. This will help ensure that you’re providing your body with the stimulus it needs to make progress.
The following workout plan is designed for those who are relatively fit and have some experience with weightlifting. If you’re new to weightlifting, be sure to start with a lower weight and work your way up.
Monday : Chest and Triceps
Chest :
Incline Bench Press – 3 sets of 12-15 reps
Decline Bench Press – 3 sets of 12-15 reps
Barbell Bench Press – 3 sets of 8-10 reps
Dumbbell Flyes – 3 sets of 12-15 reps
Triceps :
Dumbbell Triceps Extension – 3 sets of 12-15 reps
Lying Triceps Extension – 3 sets of 12-15 reps
Bench Dip – 3 sets of 12-15 reps
Tuesday : Legs
Quadriceps :
Barbell Squat – 3 sets of 12-15 reps
Hack Squat – 3 sets of 12-15 reps
Leg Press – 3 sets of 12-15 reps
Hamstrings :
Barbell Deadlift – 3 sets of 12-15 reps
Stiff-Legged Deadlift – 3 sets of 12-15 reps
Lying Leg Curl – 3 sets of 12-15 reps
Calf :
Standing Calf Raise – 3 sets of 12-15 reps
Seated Calf Raise – 3 sets of 12-15 reps
Wednesday : Back and Biceps
Back :
T-Bar Row – 3 sets of 12-15 reps
Seated Cable Row – 3 sets of 12-15 reps
Lat Pulldown – 3 sets of 12-15 reps
One-Arm Dumbbell Row – 3 sets of 12-15 reps
Biceps :
Barbell Curl – 3 sets of 12-15 reps
Dumbbell Curl – 3 sets of 12-15 reps
EZ-Curl Bar Curl – 3 sets of 12-15 reps
Thursday : Rest Day
Friday : Shoulders and Abs
Shoulder :
Military Press – 3 sets of 12-15 reps
Dumbbell Side Lateral Raise – 3 sets of 12-15 reps
Dumbbell Rear Lateral Raise – 3 sets of 12-15 reps
Barbell Front Raise – 3 sets of 12-15 reps
Abs :
Crunches – 3 sets of 12-15 reps
Captain’s Chair leg raise – 3 sets of 12-15 reps
Russian Twist – 3 sets of 12-15 reps
Saturday : Chest and Triceps
Chest :
Incline Bench Press – 3 sets of 12-15 reps
Decline Bench Press – 3 sets of 12-15 reps
Barbell Bench Press – 3 sets of 8-10 reps
Dumbbell Flyes – 3 sets of 12-15 reps
Triceps :
Dumbbell Triceps Extension – 3 sets of 12-15 reps
Lying Triceps Extension – 3 sets of 12-15
Table of Contents
Is it good to workout 6 days a week?
Working out six days a week might seem like the best way to achieve your fitness goals, but is it really necessary?
Experts say that you can achieve the same results by working out three or four times a week. So why work out more than you have to?
One reason to work out less often might be if you’re short on time. If you’re only able to fit in a 30-minute workout three times a week, it’s better to do that than try to fit in a one-hour workout six times a week. You’re more likely to stick with a workout routine if it fits into your schedule.
Another reason to work out less often is if you’re new to working out. When you’re first starting out, your body needs time to adapt to the new routine. If you work out too much, you might not see the results you’re hoping for and you might even be at risk for injury.
If you’re already working out three or four times a week and seeing results, there’s no need to add an extra day. In fact, overtraining can actually have negative effects on your body, including decreased performance, fatigue, and even injury.
So is it good to workout six days a week?
For most people, the answer is no. Working out three or four times a week is plenty to see results without putting too much stress on your body.
Can you build muscle working out 6 days a week?
There are a lot of different opinions on how many days a week you should work out to build muscle. Some people believe that you need to work out every day, while others think that three or four days is enough. So, can you actually build muscle by working out six days a week?
The truth is that you can build muscle by working out six days a week, but it’s not necessarily the best way to go about it. If you’re new to working out, then it’s a good idea to start out by working out three or four days a week and then gradually add in more days as your body gets used to the routine.
Working out six days a week can be a bit too much for some people, and it can also lead to overtraining. Overtraining can cause a number of problems, including fatigue, decreased performance, and even injuries.
So, if you’re looking to build muscle, it’s a good idea to start out by working out three or four days a week and then gradually add in more days as your body gets used to the routine. And if you start feeling overtrained, then cut back on the number of days you’re working out.
What is the best 6 day workout split?
There are many different workout splits that you can use depending on your goals. A 6-day workout split is a great option if you want to focus on strength and size gains.
There are many different ways to design a 6-day split, but a common approach is to focus on one muscle group per day. This allows you to give each muscle group the attention it needs to maximize growth.
On day one, you might work your chest and triceps. On day two, you might work your back and biceps. And so on.
This approach also allows you to use a variety of exercises to target each muscle group. For example, you might do bench presses, incline bench presses, and pushups on day one for your chest muscles. And on day two, you might do deadlifts, barbell rows, and cable rows for your back muscles.
If you want to focus on size gains, you might want to do a higher number of sets and reps for each exercise. If you want to focus on strength gains, you might want to do a lower number of sets and reps.
A 6-day split is a great way to get the most out of your workouts and achieve your fitness goals.
Is a six day workout good?
There are many different opinions on whether or not a six day workout is good. Some people believe that it is better to have shorter, more frequent workouts, while others believe that a six day workout is the best way to achieve maximum results.
There are pros and cons to both approaches. Shorter, more frequent workouts tend to be less tiring and allow you to focus on each individual muscle group more intensely. However, a six day workout allows you to work each muscle group more thoroughly, which can lead to better results.
It is important to find a routine that works best for you and that you can stick to. If you find that a six day workout is too tiring or difficult, try splitting it up into three two-day workouts. Alternatively, if you find that you are not seeing the results you want, try adding an extra day to your routine.
Ultimately, the best way to determine whether or not a six day workout is good is to try it out and see how your body responds. Be sure to give yourself enough time to rest and recover in between workouts, and make adjustments as needed.
What are the signs of overtraining?
Overtraining is a common problem for athletes and can lead to a wide range of negative symptoms. While there is no one-size-fits-all answer to the question of what are the signs of overtraining, there are a number of common symptoms that can indicate that you are overtraining.
If you are experiencing any of the following symptoms, it may be time to take a step back and reassess your training regimen:
1. Feeling constantly tired or exhausted, even after a good night’s sleep
2. Having a hard time getting motivated to work out
3. Increased incidence of injuries
4. Decreased performance in competitions or workouts
5. Difficulty recovering from workouts
6. Uncharacteristically poor mood
7. Trouble sleeping
8. Increased appetite
9. Weight gain
10. Loss of interest in activities you once enjoyed
How long does it take to see results from working out 6 days a week?
When it comes to working out, there is no one-size-fits-all answer. Some people may see results quickly, while others may take a bit longer. However, if you are working out six days a week, you should start seeing results within a few weeks.
Your body is constantly adapting to the stress you put on it, so the more you work out, the more quickly your body will change. To get the best results, make sure you are constantly challenging yourself and pushing yourself to the next level.
If you are new to working out, start slowly and build up to six days a week. Remember to focus on proper form and breathing, and to take it easy on your first few workouts. As you get stronger, you can increase the intensity and duration of your workouts.
If you are already working out regularly, adding an extra day to your routine should be enough to see results. Just make sure you are giving your body enough time to recover in between workouts.
So, how long does it take to see results from working out six days a week? It really depends on the person. But, if you are dedicated and consistent, you should start seeing results in a few weeks.”
What’s a good workout schedule?
No matter what your goal is, there is a workout schedule that will help you achieve it. If you’re looking to build muscle, increase strength, or lose weight, there are specific routines that will help you reach your goals.
If you’re not sure where to start, or you’re looking for a new routine, here are a few tips to help you create a good workout schedule:
1. Find a routine that fits your fitness level. If you’re just starting out, you don’t want to try a high-intensity routine that is too challenging. Start with a routine that is appropriate for your current fitness level and then gradually increase the intensity as you become stronger.
2. Balance your workout routine. It’s important to include both cardio and strength training in your routine. Cardio helps to burn calories and strengthen your heart, while strength training helps to tone your body and increase muscle mass.
3. Include a variety of exercises. A good workout schedule includes a variety of exercises to help you stay interested and challenged. Try to include both cardio and strength training exercises, as well as exercises that target different parts of your body.
4. Make sure you’re rested. It’s important to give your body time to rest and recover between workouts. Try to schedule your workouts for days when you have more energy and aren’t as tired.
5. Be consistent. It’s important to stick to your workout schedule to see results. If you can’t commit to a regular routine, try to at least do some form of exercise each day. Even a short walk can help to improve your health and fitness.
Creating a good workout schedule can be a challenge, but it’s worth it to see results. If you’re not sure where to start, talk to your doctor or a personal trainer to get advice on the best routine for you.