6 Day Gym Workout Schedule with PDF (PPL/Split/Cardio)

Whether you want to build muscles, lose weight, or achieve both simultaneously, you need an effective workout schedule.

A well-designed routine allows you to work out in an organized manner and helps you achieve your fitness goal.

However, people follow different workout plans depending on their fitness level, goals, and personal preferences. That’s why I’ve created multiple 6 day gym workout routines (with PDFs), from muscle gain to weight loss.

You can download the one you need based on your goal. You can also make any changes in the program and adjust it according to your want.

These 6-day gym workout plans are primarily for intermediate and advanced lifters who want to put on muscles, increase strength, improve cardiovascular health, and speed up weight loss.

So, whether you are a male or female, you can download one of the routines depending on your fitness goal.

If you’re a beginner, you can complete the 6 days split into 2 weeks or save this 1 Hour Gym Workout weekly plan that I’ve created especially for beginners.

The rest between each set should be about 1 to 3 minutes. If you do HIIT exercises, the intervals should be around 20 to 60 seconds, depending on the exercise type and your fitness level.