6 days workout plan for muscle gain by Umesh Bisht

6 Day Muscle Gain Workout Plan : Get Stronger , Faster

Gaining strength requires a proper plan, just like planting a garden. Consider a 6-day workout plan for muscle gain as your road map to becoming a stronger version of yourself. Concentrate on various muscle groups, such as the arms, legs, and chest, once a day. Warm-up activities should be done first to prepare your body. 

Spend roughly 45 minutes a day using resistance or lifting weights. On the seventh day, take a nap to allow your muscles to expand and heal. Recall that consistency is essential! Eat well, get adequate rest, and drink plenty of water. 

It is analogous to providing sunlight, water, and nurturing to your plants. If you follow this strategy, you’ll be astounded by the strength and muscle you build!

Importance of a Workout Plan:

👉Effective Progression: A structured workout plan ensures gradual intensity increases, promoting muscle growth over time.

👉Targeted Muscle Engagement: Specific exercises target different muscle groups, optimizing growth and avoiding imbalances.

👉Consistency is key: Regular workouts maintain a consistent stimulus for muscles, preventing stagnation and promoting continuous development.

👉Optimized Recovery: Structured plans incorporate rest days, crucial for muscle recovery and overall well-being.

👉Increased Strength: Progressive overload in workouts challenges muscles, leading to increased strength and functionality.

👉Improved Physique: Targeted exercises and varied routines sculpt the body, enhancing aesthetics and self-confidence.

👉Holistic Health Benefits: Beyond aesthetics, structured plans positively impact cardiovascular health, bone density, and mental well-being.

The 6-Day Workout Plan:

Day 1: Chest and Triceps

(1)Bench Press

A simple but effective workout that strengthens upper-body muscles is the bench press. Like the super star of working out in the gym. Your chest, shoulders, and triceps are worked as you push a barbell up and down while lying on a flat bench. Anyone wishing to strengthen their upper body should definitely try it. Just start with a weight that seems comfortable, hire a spotter if you’re new to the area, and relish the sense of accomplishment you get from each pump of the iron. Therefore, don’t forget to try the bench press if you’re at the gym—it’s a classic for a reason!

(2) Incline Dumbbell Press

An excellent exercise to build your chest is the incline dumbbell press. Rather than reclining flat on a bench, you sit at an angle to target your upper chest. Holding a dumbbell in each hand, elevate it toward the ceiling with your arms spread 90 degrees. This workout helps to define and build your body by working your shoulder and chest muscles. You can adjust this workout to your own fitness level by choosing the right weight. It’s quite versatile. The incline dumbbell press is therefore the ideal workout for strengthening your upper chest!

(3)Triceps Dips

Exercises like dips to develop the muscles on the back of your arms are excellent. These can be performed in the gym or at home using parallel bars or a firm chair. Start by sitting on the chair’s edge and placing your hands there with your fingers pointing forward. Lower yourself by swiveling your bottom off the chair and bending your elbows. Next, elevate yourself back to the initial posture. It’s an easy, yet powerful, method to strengthen and tone your triceps. Just remember to maintain proper form to minimize needless strain and reap the rewards of this easy workout!

(4)Triceps Kickbacks

The back of your arms, or triceps, can be toned and strengthened with the help of this fun exercise. To perform these, lean forward slightly, pick up a dumbbell, and bend your knees slightly. To raise the weight behind you, keep your upper arm close to your body and extend your elbow. It feels like a tiny jolt to wake up your triceps! This exercise aims to strengthen and define those uncooperative triceps. Just remember to employ good form to minimize strain and achieve the greatest possible results. So prepare to relax and tone those arms!

Day 2: Back and Biceps

(1)Deadlifts

A great exercise is a deadlift, in which you pick up a heavy barbell from the floor and stand up straight. Numerous muscles, including your legs, back, and grip, are worked out. Deadlifts help with everyday tasks like lifting objects off the ground and building strength. To stay safe, always remember to raise your legs and maintain a straight back. As you gain strength, progressively increase the weight from the lighter starting point. Deadlifts are a great way to build strength and feel powerful because they work your entire body like a superhero workout. Take the barbell and start lifting to become a stronger version of yourself!

(2)Lat Pulldowns

Lat pulldowns are an excellent upper-body workout that concentrates on strengthening your back muscles in particular. It resembles sitting in a row with a bar lowered to your chin level in front of you. Your lats, the broad muscles on either side of your back that give you a V-shaped figure, will thank you for this exercise. It gives you a full-body workout by working your shoulders and biceps. Don’t forget to begin with a weight that pushes you while maintaining appropriate form. You can progressively raise the resistance as you gain strength. A quick and efficient technique to develop a toned and powerful upper body is the lat pulldown.

(3)Bicep Curls

One easy and efficient approach to building your arm muscles is to perform bicep curls. Finish the exercise by holding a dumbbell in each hand with your palms facing forward. You should raise the weights progressively toward your shoulders while keeping them close to your torso by bending your elbows. The weights should then be carefully returned to their proper positions. This workout targets the biceps, the muscles in front of the arms. A fantastic exercise to tone and strengthen your arms is the bicep curl. Carry them out every day.

(4)Hammer Curls

Hammer curls are a cool exercise for your arms. Imagine holding a hammer—your hand is in a “handshake” position. Well, that’s how you hold the dumbbells in hammer curls. It’s not just about looking strong; it actually works wonders for your biceps and forearms. When you lift the weights, you’re giving your muscles a good workout. It’s like saying, “Hey, biceps and forearms, time to get stronger!” So, if you want arms that not only look good but are strong too, throw in some hammer curls into your workout routine. Your muscles will thank you!

Day 3: Legs

(1)Squats

Squats are like the superheroes of exercise. Imagine sitting down and standing up, but with a special power boost for your legs and booty. That’s a squat! It’s a simple yet mega-effective move where you bend your knees, lower your body, and then rise back up. . So, if you want legs of steel and a supercharged backside, squats are your go-to workout buddies!

(2)Lunges

Lunges are like having superpowers for your legs! After putting one foot forward and straightening your back, bend both of your knees to a right angle. Make sure your front knee does not extend past your toes. Legs should be switched, and the front foot should be pushed off to return to the starting position. Lunges also help with balance; your thighs and buttocks will reward you. For this one, all you’ll need is some amazing workout equipment and your heroic lunges!

(3)Leg Press

Leg presses are an activity where you sit and use your feet to push a platform. It’s similar to sitting in a chair and lifting large weights with your legs. Your quadriceps and hamstrings may get stronger as a result of this exercise. It’s similar to working out your legs really hard without getting up. Just gently push forward while maintaining your comfortable posture to start strengthening your legs.

(4) Calf Raises

A basic exercise that works the calves, the muscles in the rear of your lower legs, is the calf raise. To perform calf raises, place your feet flat on the floor and elevate your heels gradually until you are standing on the balls of your feet. After a little period of time, return your heels to their lower position. By focusing on the calf muscles, this exercise helps to increase their definition and strength. Calf raises are a handy addition to any exercise regimen, as they’re simple to perform at home or in the gym.

Day 4: Rest or Light Cardio

Emphasize the importance of rest for recovery.

Day 5: Shoulders and Abs

(1)Military Press

A weightlifting exercise called the Military Press involves standing and pushing a barbell overhead. It’s excellent for developing powerful arms and shoulders. Start the barbell at shoulder height and press it up until your arms are straight to complete the exercise. Don’t arch your back; instead, maintain a firm core. Repeat after lowering the barbell back to shoulder height. For maximum workout benefit and to prevent injury, it’s critical to use good technique.

(2)Lateral Raises

One great shoulder exercise is the lateral lift. Holding a dumbbell in each hand, you stand erect and extend your arms out to the sides, resembling wings. It’s similar to simultaneously greeting people on your left and right while holding heavy objects. Your shoulder muscles will become stronger and more defined as a result of this exercise. Just remember to maintain control and smoothness to prevent any drama around the shoulders!

(3)Planks

Planks are an excellent workout where you essentially perform a series of push-ups while holding the position. It’s similar to using your body to form a sturdy, straight board. To maintain a straight body, you place your weight on your forearms and toes. Your core muscles become strong and solid after doing planks. They also require no costly equipment and are really simple to perform anywhere! So give planks a try the next time you’re looking for a quick and efficient workout!

(4)Russian Twists

One intriguing exercise is the Russian Twist, which involves sitting on the floor, bending slightly at the back, and raising your legs slightly off the floor. Next, you extend your arms to both sides, reaching toward the floor as you rotate your torso back and forth. It resembles an ab workout for the dancer! Your oblique muscles—the ones on the sides of your abdomen—are worked during these twists. It’s an enjoyable method of toning your abdominal muscles and strengthening your core. Just keep in mind to start out slowly and raise the bar progressively as you gain strength!

Day 6: Arms

(1) Close Grip Bench Press

In the Close Grip Bench Press, you elevate a barbell while lying on a bench, but your hands are closer together than normal. It’s an interesting exercise. With this adjustment, the muscles on the back of your arms—the triceps—will receive greater attention. It feels like a targeted triceps workout! The workout is a little more difficult because of the intimate grip, but it’s great for developing strong arms. Just use caution while lifting heavy weights, begin slowly, and seek assistance from a trainer or a gym partner if you’re new to the exercise. Happy weightlifting!

(2)Preacher Curls

A great arm workout is preacher curls. Picture yourself with your arms extended in front of you, sitting on a sloping bench. Bending your elbows allows you to bring the weight of a dumbbell up toward your shoulders. It’s like performing a specific exercise for your biceps. Your arms will get stronger, and your biceps will look beautiful after this workout. For strong-looking and feeling arms, try preacher curls; they’re like a hidden weapon for your guns!

(3)Skull Crushers

Although they seem like a fascinating exercise, skull crushers are not as frightening as they seem! It’s essentially an arm-weightlifting exercise. Resting on a bench, you raise a barbell above your head and, bending at the elbows, bring it down toward your forehead, without, of course, breaking your skull. It primarily tones the muscles on the rear of your arms, called triceps. Therefore, skull crushers are only a hip moniker for a workout that develops muscular, strong arms!

(4)Concentration Curls

Concentration curls are an excellent biceps exercise. To do this, sit on a bench and grip a dumbbell in one hand while extending your arm straight down. Do not move your elbow; instead, steadily curl the weight toward your shoulder. It’s like giving your biceps a personalized one-on-one workout. This exercise targets the bicep muscles in particular, making them stronger and more defined. The next time you work out, try concentration curls for some incredible bicep action!

Day 7: Rest

Conclusion

You’ve committed to your strength and well-being in six days by starting an advanced muscle-building program that goes beyond weightlifting. Your perseverance and hard work will enhance not just your physical prowess but also your discipline and resilience. Even though improvement could be slow, keep in mind that each session brings you one step closer to your objective. Prioritize your healing above all else, drink plenty of water, and acknowledge your little accomplishments. You can transform into a stronger, healthier version of yourself with this six-day training program. Continue, work out, and relish the satisfying process of gaining muscle!