6 Weeks Beginners Workout Routine

Here’s Three Day per Week Muscle Gain Gym Workout Routine for Complete Beginners

You have just joined the gym, are unsure about the workout routine, and don’t have anyone to help you out? If your answer is yes, then don’t worry, we’ve got your back. Here we have a six-week total beginner’s workout routine that will help you get started.

6 weeks beginners workout routine

6 Weeks Beginners Workout Routine

Monday: Chest & Triceps

Exercise Sets Reps
DB Bench Press 4 10 – 12
Incline BB Bench Press 3 10
Triceps Dips (Lean Forward) 3 Till Failure
Skullcrushers (Lying Triceps Extensions) 3 8 – 10

Tuesday – Rest Day

Wednesday: Back & Biceps

Exercise Sets Reps
Wide Grip Pull-Ups 4 10
Seated Cable Rowing 4 10
1 – Arm DB Rowing 3 10
BB Biceps Curls 3 10

Thursday – Rest Day

Friday: Legs & Shoulders

Exercise Sets Reps
Leg Press (45 Degree Machine) 4 12, 10, 8, 6
Leg Extensions 3 12
Lying Leg Curls 3 12
BB Military Press 4 8 – 10
DB Side Lateral Raises 3 10

Saturday & Sunday – Rest Day

Above is the three-day per week workout routine that will help your body get used to with working out. We’ve kept it on alternate days to make it easier for you. So, if you’re a complete beginner who has never done any workout before, this will be a great workout to get started, as you also get one rest day after every session, which gives ample time for your body to recover.

Likewise, if you’re

  • Looking to lose weight, we recommend you also do 30 to 45 min cardio sessions daily or alternate days such as walking.
  • Those who want to gain weight should also do cardio on alternate days, but it’s okay to limit it to 15 to 20 minutes.

Furthermore, what diet you follow is more important. For instance, it is recommended to go for a clean diet such as eating healthy protein like chicken, eggs, fish. Carbohydrates like oatmeal, brown rice, and fats like nuts and olive oil while avoiding consuming junk processed foods and cold drinks.

satinder chowdhry

Satinder Chowdhry

Satinder Chowdhry is the founder, gym enthusiast & regular contributor at SPCFiTZ.com who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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