Muscle building workout: 6 week full body program

Author: Joep Rooijmans, 30 Mar. 2020


6 week full body workout plan

 

When you go through all the trouble of training your ass off in the gym a few times per week, you obviously want to see results fast!

 

And what is the number one factor that determines your result? Your workout plan!

 

The more thought you put into your workout plan, the faster you will see results!

 

The most effective workout plans are the ones that include the right exercises performed with exactly the right amount of weight. In combination with the right number of sets per exercise and number of reps, your workout plan is your ticket to success!

 

The training schedule below is a full body mass building workout specially designed to guarantee stunning results within 6 weeks.

 

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Muscle building plan: base and goals

The base of this muscle building workout program is simple: 3 training days per week, training each muscle group over the course of 1 week.

 

This muscle building workout program pairs back and biceps and chest and triceps together. Abs and shoulders alternate between the different training days. The first training day is always dedicated to training your legs.

 

In order to get the most out of your workout it’s important that you apply the right fitness technique to build muscle mass.

 

This means focusing on the components that determine your result: the weight, number of sets, number of reps and rest time. 

 

Weight

Select a weight that allows you to perform between 8 and 12 reps. If you can’t perform 8 reps then decrease the weight. When you have performed 12 reps and you notice that you have a lot of energy left, increase the weight!

 

Number of sets

Perform 3 to 4 sets per exercise.

 

Number of reps

Perform between 8 to 12 reps per set. I like to perform around 20 reps as a warm up for the first exercise. And to wrap up my workout I use drop sets until I reach muscle failure.

 

Rest time

Rest between 60 - 90 seconds in between sets. Don’t rest longer than 90 seconds, you want to keep pushing yourself before you recover completely.

 

 

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6 week muscle building workout program

week 1

day 1: Legs & abs

Barbell squat 3-4 x 8-12 reps

Walking lunges 3-4 x 8-12 reps

Leg press 3-4 x 8-12 reps

Leg extension 3-4 x 8-12 reps

Calf press 3-4 x 20 reps

Hip thrust 3-4 x 8-12 reps

Hanging knee raises 3 x 20 reps

Mountain climbers 3 x 1 min.

Side plank 3 x 1 min.

Dumbbell side shrug 3-4 x 8-12 reps

 

day 2: chest, triceps & (front) shoulders

Bench press 3-4 x 8-12 reps

Cable press 3-4 x 8-12 reps

Incline dumbbell press 3-4 x 8-12 reps

Close grip dumbbell press 3-4 x 8-12 reps

Barbell front press 3-4 x 8-12 reps

Cable pushdown 3 x 8-12 reps

Dips 3 x 20 reps

Overhead dumbbell extension 3 x 8-12 reps

 

day 3: back & biceps

t famDeadlift 3-4 x 8-12 reps

Lat pulldown 3-4 x 8-12 reps

Dumbbell row 3-4 x 8-12 reps

Lower back extension 3-4 x 8-12 reps

Wide pull up 3 x max.

Standing dumbbell curl 3 x 8-12 reps

Seated hammer curl 3 x 8-12 reps

Focus curl 3 x 8-12 reps

 

Click here for an explanation of every exercise that's included in this workout program.

 


Week 2

day 1: legs & shoulders

Leg press 3-4 x 8-12 reps

Standing calf raises 3-4 x 20 reps

Abductor 3-4 x 8-12 reps

Adductor 3-4 x 8-12 reps

Calf press 3-4 x 8-12 reps

Shoulder dumbbell press 3 x 8-12 reps

Machine press 3 x 8-12 reps

1-arm dumbbell row 3 x 8-12 reps

 

day 2: chest & triceps

Incline bench press 3-4 x 8-12 reps

Incline dumbbell press 3-4 x 8-12 reps

Dumbbell fly 3-4 x 8-12 reps

Chest press 3-4 x 8-12 reps

Incline push up 3 x max.

Close grip bench press 3 x 8-12

Cable bar pushdown 3 x 8-12

Cable rope pushdown 3 x 8-12

Diamond push up 3 x max.

 

day 3: back, biceps & abs

Deadlift 3-4 x 8-12 reps

Lat pulldown front 3-4 x 8-12 reps

Lower back extension 3-4 x 8-12 reps

Bar row 3-4 x 8-12 reps

Close grip chin up 3 x max.

Seated hammer curl 3 x 8-12

EZ-bar curl 3 x 8-12

Seated dumbbell curl 3 x 8-12

Plank 3 x 1 min.

Swiss ball crunch 3 x 20 reps

Mountain climbers 3 x 20 reps

Hanging knee raises 3 x 20 reps

 

 

6-week full body workout program

Week 3

day 1: legs

Barbell squat 3-4 x 8-12 reps

Hip thrust 3-4 x 8-12 reps

Walking lunges 3-4 x 8-12 reps

Leg curl 3-4 x 8-12 reps

1-leg machine kickback 3-4 x 8-12 reps

Calf press 3-4 x 20 reps

 

day 2: chest, triceps & abs

Dumbbell press 3-4 x 8-12 reps

Close grip dumbbell press 3-4 x 8-12 reps

Dumbbell fly 3-4 x 8-12 reps

Chest dips 3 x max.

Overhead dumbbell extension 3 x 8-12 reps

Dumbbell kickbacks 3 x 8-12 reps

Lying triceps extension 3 x 8-12 reps

Crunch add. weight 20 reps

V-up 20 reps

Hanging leg raises 15 reps

Side plank 1 min.

 

day 3: back & biceps

Cable row 3-4 x 8-12 reps

Bar row 3-4 x 8-12 reps

Lat pulldown back 3-4 x 8-12 reps

Machine pulldown 3-4 x 8-12 reps

Wide grip pull up 3 x max.

Standing dumbbell curl 3 x 8-12 reps

Focus curl 3 x 8-12 reps

1-arm cable curl 3 x 8-12 reps

 

 


Week 4

day 1: legs & abs

Barbell front squat 3-4 x 8-12 reps

Leg press 3-4 x 8-12 reps

Leg extension 3-4 x 8-12 reps

Leg curl 3-4 x 8-12 reps

Standing calf raises 3-4 x 20 reps

Dumbbell step up 3-4 x 8-12 reps

Plank 1.5 min.

Ankle touches 20 reps

Mountain climbers 1 min.

Bicycle kicks 20 reps.

Sitting punches 20 reps

 

day 2: chest, triceps & front shoulders

Incline bench press 3-4 x 8-12 reps

Incline dumbbell press 3-4 x 8-12 reps

Dumbbell front raise 3 x 8-12 reps

Incline dumbbell fly 3-4 x 8-12 reps

Barbell front press 3 x 8-12 reps

Standing cable press 3-4 x 8-12 reps

Dips 3 x max.

Cable v-bar pushdown 3 x 8-12 reps

1-arm cable extension 3 x 8-12 reps

 

day 3: back & biceps

Wide pull up 3 x max.

Deadlift 3-4 x 8-12 reps

Cable row 3-4 x 8-12 reps

Lat pulldown close grip 3-4 x 8-12 reps

Lower back extension 3-4 x 8-12 reps

Preacher curl 3 x 8-12 reps

Hammer rope curl 3 x 8-12 reps

Barbell curl 3 x 8-12 reps

Machine bicep curl 3 x 8-12 reps

 

 


Week 5

day 1: legs & abs

Leg press 3-4 x 8-12 reps

Leg curl 3-4 x 8-12 reps

Hip thrust 3-4 x 8-12 reps

Calf press 3-4 x 20 reps

Lunges 3-4 x 8-12 reps

Kettlebell swing 3-4 x 8-12 reps

Crunch arm reach 1 min.

Side crunch 20 reps

Hanging knee side raises 15 reps

Mountain climbers 1 min.

Flutter kicks 1 min.

 

day 2: chest & triceps

Decline bench press 3-4 x 8-12 reps

Decline dumbbell press 3-4 x 8-12 reps

Machine press 3-4 x 8-12 reps

Decline dumbbell fly 3-4 x 8-12 reps

Decline push up 3 x max.

Dips 3 x max.

Cable bar pushdown 3 x 8-12 reps

Overhead dumbbell extension 3 x 8-12 reps

Dumbbell kickbacks 3 x 8-12 reps

 

day 3: back & biceps

Dumbbell deadlift 3-4 x 8-12 reps

Barbell row 3-4 x 8-12 reps

Machine row 3-4 x 8-12 reps

Incline dumbbell row 3-4 x 8-12 reps

Lower back extension 3 x 20 reps

Cable bar curl 3 x 8-12 reps

Close grip pull up 3 x max.

Incline dumbbell curl 3 x 8-12 reps

EZ-bar curl 3 x 8-12 reps

 

 


Week 6

day 1: legs & abs

Barbell squat 3-4 x 8-12 reps

Walking lunges 3-4 x 8-12 reps

Leg press 3-4 x 8-12 reps

Leg extension 3-4 x 8-12 reps

Calf press 3-4 x 20 reps

Hip thrust 3-4 x 8-12 reps

Hanging knee raises 15 reps

Mountain climbers 1 min.

Side plank 1 min.

Dumbbell side shrug 20 reps

 

day 2: chest & triceps

Dumbbell press 3-4 x 8-12 reps

Close grip dumbbell press 3-4 x 8-12 reps

Dumbbell fly 3-4 x 8-12 reps

Chest dips 3 x 20 reps

Cable bar pushdown 3 x 8-12 reps

1-arm triceps extension 3 x 8-12 reps

Dumbbell kickbacks 3 x 8-12 reps

Lying triceps extension 3 x 8-12 reps

 

day 3: back, biceps & shoulders

Deadlift 3-4 x 8-12 reps

Lat pulldown front 3-4 x 8-12 reps

1-am dumbbell row 3-4 x 8-12 reps

Bar row 3-4 x 8-12 reps

Machine pulldown 3-4 x 8-12 reps

EZ-bar curl 3 x 8-12 reps

Standing hammer curl 3 x 8-12 reps

Focus curl 3 x 8-12 reps

Dumbbell press 3 x 8-12 reps

Barbell shoulder press back 3 x 8-12 reps

 

 


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