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.

#	Exercise / Sets	Image
1:A	Barbell Bench Press4 sets • 20, 16, 12 and 12 reps
2:A	Cable Seated Low Row4 sets • 20, 16, 12 and 12 reps
3:B	Dumbbell Floor Fly4 sets • 20, 16, 12 and 12 reps
4:B	Cable Reverse-grip Straight Back Seated High Row4 sets • 20, 16, 12 and 12 reps
5:C	Alternate Heel Touches4 sets • 15 reps
6:C	Floor Crunches4 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!

#	Exercise / Sets	Image
1:A	Barbell Curl4 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 Curl4 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 Extension4 sets • 20, 16, 12 and 12 reps
6	Captains Chair Straight Leg Raise4 sets • 10 reps