6 Day Gym Workout Schedule For Muscle Gain

If you're serious about building strength, improving endurance, or achieving your fitness goals, a well-structured 6-day gym workout schedule can make a huge difference.

This plan is designed to target different muscle groups, ensuring balanced growth, recovery, and optimal results.

But how can you track your progress, monitor calories burned, and ensure you're following the best form for each exercise?

That’s where the Pro Workouts feature on the Hint app comes into play, helping you stay on track with your gym routine and maximize your workouts.

Benefits of a 6 Day Gym Workout Schedule

A 6 day gym schedule allows you to hit each muscle group effectively while giving them enough time to recover between workouts.

This type of schedule is ideal for intermediate to advanced gym-goers who are committed to working out almost daily.

Here’s a sample breakdown of how your week might look:

Sample 6-Day Gym Workout Plan

Day 1: Chest & Triceps

• Bench Press
• Incline Dumbbell Press
• Triceps Dips
• Cable Tricep Pushdowns

Day 2: Back & Biceps

• Deadlifts
• Pull-Ups
• Barbell Rows
• Dumbbell Bicep Curls

Day 3: Shoulders

• Overhead Press
• Dumbbell Lateral Raises
• Shrugs
• Arnold Press

Day 4: Legs

• Squats
• Lunges
• Leg Press
• Calf Raises

Day 5: Core & Abs

• Planks
• Hanging Leg Raises
• Russian Twists
• Bicycle Crunches

Day 6: Full Body HIIT (High-Intensity Interval Training)

• Push-Ups
• Kettlebell Swings
• Jump Squats
• Mountain Climbers

Each day targets specific muscle groups, while the sixth day introduces a high-intensity workout that elevates your heart rate and boosts calorie burn. This schedule balances muscle recovery with high-frequency training to maximize your results.

Track Your Workouts and Calories Burned with Pro Workouts

Consistency is key in any workout plan, and tracking your performance is essential for making progress. With the Pro Workouts feature on the Hint app, you can track over 300 strength training exercises, including all the moves in your 6-day workout schedule, without the need for any wearables.

Here’s how Pro Workouts enhances your gym experience:

• Real-Time Calorie Burn: Get accurate estimates of the calories burned during each workout, allowing you to stay on track with your fitness goals.
• Exercise Animations: Learn the correct form for each exercise with animation videos, ensuring you're targeting the right muscles while avoiding injury.
• Workout Progress Insights: Track your sets, reps, and weights to keep improving and adjusting your workout plan for maximum efficiency.

Maximize Your Fitness with Hint Pro and Hint Premium

In addition to the Pro Workouts feature, the Hint Pro and Hint Premium subscriptions offer advanced tools to help you tailor your gym routine and diet for optimal results.

• Hint Pro gives you access to features like Instant Diet Plans, Edit Goals, and Diet Summary, allowing you to set daily calorie and macronutrient targets to align with your workout intensity and fitness goals.
• Whether you want to build muscle, lose fat, or maintain your current weight, Hint Pro lets you adjust your workout and diet plans seamlessly.
• Hint Premium offers unlimited consultations with expert dietitians, who can provide personalized guidance on your nutrition and fitness routine.
• You'll also gain access to advanced tracking of vitamins and minerals, helping you stay on top of your micronutrient intake for better performance and recovery.

Why Choose the Hint App for Your Muscle Gain?

The Hint app, designed for people of Indian origin, provides a unique combination of personalized diet and workout tracking.

Whether you're following a rigorous 6-day gym schedule or just starting, Hint’s advanced features—available through Hint Pro and Hint Premium—empower you to make the most out of every workout session.

With the Pro Workouts feature, you’ll have everything you need to track your calorie burn, monitor progress, and ensure you're following proper form.

With Hint Pro and Hint Premium, you get access to personalized diet plans and consultations with experienced dietitians, helping you reach your fitness goals faster and more effectively.