6-Week Body Part Split Workout

Gym | Plan | Beginner: 6 Weeks | 4 Days per Week

This 6-week body part split workout plan is designed for beginners and will have you hitting the gym 4 days a week. With a focus on different muscle groups each day, you'll perform exercises like barbell bench press, cable reverse-grip triceps pushdown, dumbbell pullover, and more. Each workout is designed to help you build strength, muscle, and endurance while maximizing your results. By following this plan consistently, you can expect to see significant improvements in your overall physique and fitness level.

Preview Workout

Week 1

Day 1

In this workout, we focus on building strength and endurance in the chest, back, and core muscles. The workout begins with a superset of Barbell Bench Press and Cable Seated Low Row. The Barbell Bench Press targets the chest, shoulders, and triceps, while the Cable Seated Low Row works the upper back and biceps. Performing these exercises back-to-back helps in maximizing muscle engagement and caloric expenditure. The rep range of 20, 16, 12, and 12 helps in building both muscular endurance and strength.

Following the superset, we move on to the second one, consisting of Dumbbell Floor Fly and Cable Reverse-grip Straight Back Seated High Row. The Dumbbell Floor Fly is an effective chest exercise concentrating on the pectoral muscles, while the Cable Reverse-grip Straight Back Seated High Row targets the lower aspect of the trapezius and the lat muscles. This superset routine aids in developing a balanced upper body strength and reducing the risk of muscular imbalances.

To conclude the workout, incorporating core exercises like Alternate Heel Touches and Floor Crunches is essential. These exercises aid in strengthening the abdominal muscles and improving overall core stability. Performing 15 reps for 4 sets challenges the core effectively, aiding in its strength and definition. In total, this workout routine offers a comprehensive approach to enhancing muscular strength and endurance in the upper body while also focusing on core development.

1:A. Barbell Bench Press: 4 sets • 20, 16, 12 and 12 reps

2:A. Cable Seated Low Row: 4 sets • 20, 16, 12 and 12 reps

3:B. Dumbbell Floor Fly: 4 sets • 20, 16, 12 and 12 reps

4:B. Cable Reverse-grip Straight Back Seated High Row: 4 sets • 20, 16, 12 and 12 reps

5:C. Alternate Heel Touches: 4 sets • 15 reps

6:C. Floor Crunches: 4 sets • 15 reps

Day 2

Are you ready to sculpt strong, defined arms? This intense biceps and triceps workout is designed to challenge your muscles and help you achieve your goals. The workout includes supersets to maximize muscle engagement and efficiency. The first superset includes barbell curls and cable reverse grip triceps pushdown. These exercises target the biceps and triceps, creating a powerful pump and promoting muscle growth. The second superset consists of dumbbell alternate biceps curls and dumbbell one-arm triceps extensions, ensuring a well-rounded approach to arm training. Additionally, captains chair straight leg raises are included to engage the core and enhance overall strength and stability. This workout is designed to be performed with proper form and technique, ensuring safety and effectiveness. Get ready to push your limits and achieve the defined, strong arms you desire!

1:A. Barbell Curl: 4 sets • 20, 16, 12 and 12 reps

2:A. Cable Reverse Grip Triceps Pushdown (SZ-bar): 4 sets • 20, 16, 12 and 12 reps

3:B. Dumbbell Alternate Biceps Curl: 4 sets • 20, 16, 12 and 12 reps

4:B. Dumbbell One Arm Triceps Extension (L): 4 sets • 20, 16, 12 and 12 reps

5:B. Dumbbell One Arm Triceps Extension: 4 sets • 20, 16, 12 and 12 reps

6. Captains Chair Straight Leg Raise: 4 sets • 10 reps

Day 3

Rest Day

Day 4

This full-body workout focuses on strengthening your lower body and core muscles. The workout consists of two supersets: the first superset includes Smith Chair Squats, Smith Deadlifts, and the second superset comprises Lever Leg Extensions and Lever Lying Leg Curls. These exercises target your quadriceps, hamstrings, glutes, and calves, helping you to build strength and muscle in your lower body. The workout also includes Smith Calf Raises to further engage and strengthen the calves.

In addition to the lower body focus, the workout incorporates core exercises to improve stability and strength. The core exercises include Decline Crunches and Dumbbell Side Bends. The Decline Crunches target the abdominal muscles, while the Dumbbell Side Bends engage the obliques, helping you achieve a well-rounded core workout.

To maximize the effectiveness of this workout, it's important to focus on proper form and control throughout each exercise. Maintaining proper form not only reduces the risk of injury but also ensures that the targeted muscles are effectively engaged. Additionally, incorporating proper nutrition and adequate rest will support your muscle recovery and growth, helping you see the best results from your efforts.

Whether you're aiming to build muscle, enhance strength, or improve overall fitness, this workout provides a comprehensive approach to target key muscle groups and elevate your workout routine.

1:A. Smith Chair Squat: 4 sets • 20, 16, 12 and 12 reps

2:A. Smith Deadlift: 4 sets • 20, 16, 12 and 12 reps

3:B. Lever Leg Extension: 4 sets • 20, 16, 12 and 12 reps

4:B. Lever Lying Leg Curl: 4 sets • 20, 16, 12 and 12 reps

5. Smith Calf Raise (version 2): 4 sets • 20, 16, 12 and 12 reps

6:C. Decline Crunch: 4 sets • 10 reps

7:C. Dumbbell Side Bend: 4 sets • 20, 16, 12 and 12 reps

Day 5

Start by warming up with some light cardio and dynamic stretches. The workout begins with a superset of barbell incline bench press and dumbbell pullovers. For the bench press, set the bench to a 45-degree incline, ensuring proper form and control throughout the movement. Focus on engaging the chest and tricep muscles. Following this, move to the dumbbell pullover to engage the chest and back muscles, ensuring a full range of motion. Take adequate rest between sets to allow for recovery. The second superset consists of wide grip cable lat pulldowns and cable seated low rows to target the back and biceps. Focus on pulling the bar down towards your chest, engaging the shoulder blades, and maintaining a controlled movement. Move on to the Smith wide shrug to work the upper traps, holding the peak position for a moment before lowering the weight. Finish the session with dumbbell one arm low flys, focusing on the squeeze at the top of the movement to thoroughly engage the chest muscles. Remember to maintain proper nutrition, stay hydrated, and get sufficient rest for optimal results.

1:A. Barbell Incline Bench Press: 4 sets • 20, 16, 12 and 12 reps