Starting a fitness journey can feel overwhelming, especially for beginners. But don’t stress, having a solid workout plan can really make things easier and more fun. In this blog post, we’ve got your back with a 6-day gym workout schedule designed specifically for beginners like you who are ready to crush their fitness goals.
This post is about a 6 Day Gym Workout Schedule for Beginners
Disclaimer: Although I am a personal trainer by profession, I am not YOUR personal trainer. All content and information in this post is for informational and educational purposes only.
Whether you’re all about gaining strength, boosting your endurance, or just want to improve your overall fitness, this guide lays out each day’s workout so you can stay on track and crush those goals. Stick with this schedule, and not only will you lay a solid foundation for your fitness journey, but you’ll also be setting yourself up for some seriously awesome healthy habits that will keep you feeling great for the long haul!
Why have a Structured Gym Workout Schedule?
- It helps you stay organized and focused: No more wandering around aimlessly – with a plan in place, you’ll know exactly what to do each day.
- It can help you track your progress: Following a routine lets you see how far you’ve come, whether it’s hitting new PRs, improving your endurance, or just leveling up your overall fitness.
- It helps maintain balance in your fitness routine: A well-structured plan could include a mix of strength training, cardio, flexibility work, and rest days (depending on your goals), working to build up strength and prevent overtraining.
- Can help you build a routine and develop healthy habits: Consistency is key when it comes to achieving fitness goals, and having a set schedule can help you establish a regular exercise routine.
Day 1: Upper Body Strength
Building a strong base is important for any fitness routine and thats why we’re going base our workout schedule around strength!
- Dumbbell Chest Press (you can even do this without a bench!)
- Dumbbell Neutral Grip Shoulder Press
- Tricep Pushdown (cable machine)
- Push Ups* (with proper form)
If you’re new to the gym, it’s completely normal to feel a bit intimidated at first. Let’s start by getting comfortable in the space. Try the first 2 beginner-friendly exercises in a cozy corner with some dumbbells. Once you feel more confident, you can conquer the cable machine for the tricep push down!
Day 2: Lower Body Strength
- Dumbbell Goblet Squat or Barbell Box Squat
- Dumbbell Split Squats (both feet on the ground)
- Good Mornings* (unweighted)
- Step Downs (dumbbell or unweighted)
On Day 2, let’s focus on those powerful legs. We’re kicking things off with squats to build strength. Depending on your comfort level, you can grab a heavy dumbbell for goblet squats or opt for a barbell and a box. These variations will keep your chest up and your hips moving back and down. Don’t forget hip bridges and good mornings to strengthen your backside, and step downs to improve balance and stability.
Day 3: Activity Day!
When it comes to starting a fitness routine, staying consistent is key. One fun way to keep things exciting is by switching things up at the gym! Start your week with some structured strength exercises and then enjoy an active recovery day to keep things fresh and enjoyable.
Some Activities you can try:
- Go for a Power Walk (get those arms moving!)
- Go for a Swim
- Take a Spin Class
- Take a HIIT Class
- Do some Yoga
- Go for a Light Jog
The idea here is to give you body and your brain a break so that you will stay excited to continue to go to the gym! Tip: try something new! Seeking new experiences is healthy and a great way to develop a growth mindset!
Day 4: Posterior Chain Strength (Back and Legs)
- Barbell RDL
- Hip Bridge
- Back Extensions or Superman*
- Seated Row (cable machine)
- Dumbbell Lat Pullover OR Lat Pull Down (cable machine)
Building a strong backside is key for feeling strong, powerful, and staying injury-free. Theses exercises are my go-to for sculpting those back, glute, and hamstring muscles. Not only do these moves improve posture and athletic performance, but they also help prevent pesky lower back and hamstring injuries.
Day 5: Flexibility and Core Strength
- Cossack Squats (dumbbell or unweighted)
- Palof Press (cable machine)
- Farmers Carry (dumbbells)
- Single Leg V-ups*
- Dead Bug
Having a strong core is important for keeping your body stable and balanced—it’s the foundation for all of your movements and helps keep you injury-free. I love doing these exercises to improve core strength, enhance functional fitness, and reduce the risk of lower back pain by targeting the muscles that support your spine.
Day 6: Full Body (optional)
When you’re new to the gym, it’s tempting to dive in headfirst and want to go every day. However, as you progress in your workouts, you’ll learn that rest days are just as crucial for your progress. So, consider today as an optional gym day – if you’re feeling energized, go for it; but if your body needs a break, take some time to rest and recover.
- Some form of cardio (10 mins)
- Front Squat (dumbbells or barbell)
- Reverse Lunges* (all reps on 1 side, then switch)
- Single Arm Hammer Curls
- Chest Supported Rows
- Medicine Ball Slams OR Medicine Ball Thrusters (to a target/wall)
These exercises are great for beginners because they help build foundational strength, improve cardiovascular fitness, and promote functional movement patterns, helping you build a solid foundation for future workouts.
Q&A / Important Tips:
What about Reps and Sets?
Depending your personal goals and fitness level, it’s important to tailor your exercise routine accordingly. In my experience, I’ve found that concentrating on building strength first is key. Aim for 4-6 sets with 6-8 reps to really challenge yourself. Even if you’re not aiming for a specific goal, keeping your rep count under 8 allows you to concentrate on perfecting your form. And remember, if you breeze through 8 reps, it’s time to level up the weight!
What if I don’t know how to do an Exercise?
YouTube is your best friend. I’ve included links to some form videos in the post for exercises that often trip people up. These movements above are pretty standard in the fitness realm, so a quick search by name should pull up plenty of examples. If you want to see a video or a post about form from me, just drop a comment below!
Do I have to do a 6-day Workout Schedule?
Absolutely not! This post was meant to offer you some insight into what a 6-day workout schedule could look like. Personally, I try to have 2-3 rest days a week or 2 rest days and an optional day. Remember, rest, recovery, and sleep are just as crucial as hitting the gym if you want to make real progress. If you’re just starting out with working out, I recommend aiming for 2-3 days a week and gradually increasing from there. However, if you have a background in physical activity (like high-school sports or at-home workouts) and are new to the gym, you could likely handle 4-5 days a week. Just listen to your body and find what works best for you!
This is a lot! can I take out exercises?
For Sure! I marked the one I would skip first with a *star* and listed them in the order I would do them if I were working out.
I hope this 6-day gym workout schedule for beginners has provided you with the guidance and motivation you need to kickstart your fitness journey as a beginner.
Remember that progress takes time, and it’s okay to have setbacks. Stay positive, stay focused, and stay consistent! 🩵
