6-DAY WORKOUT PLAN

Body-part split • Animation + Real YouTube tutorials • Sunday = Rest

6Days

26Exercises

60-75Min / Day

Day 1 — Chest

4 exercises

Flat Bench Press

Middle chest

4 × 8-12 tap = done ✓

Real Video Dekho — YouTube Tutorial

Incline Dumbbell Press

Upper chest

3 × 10-12 tap = done ✓

Real Video Dekho — YouTube Tutorial

Cable Chest Press

Chest — constant tension

3 × 12-15 tap = done ✓

Real Video Dekho — YouTube Tutorial

Push Ups

Chest finisher

3 × failure tap = done ✓

Real Video Dekho — YouTube Tutorial

Day 2 — Back

5 exercises

Deadlift

Full back + posterior chain

4 × 5-8 tap = done ✓

Real Video Dekho — YouTube Tutorial

Lat Pulldown

Lats — width

4 × 10-12 tap = done ✓

Real Video Dekho — YouTube Tutorial

Mid Row (Seated Cable Row)

Mid back — thickness

3 × 10-12 tap = done ✓

Real Video Dekho — YouTube Tutorial

Bent Over Row

Upper + mid back

3 × 8-10 tap = done ✓

Real Video Dekho — YouTube Tutorial

One Arm Dumbbell Row

Lats, unilateral

3 × 10-12 / arm tap = done ✓

Real Video Dekho — YouTube Tutorial

Day 3 — Shoulders

5 exercises

Front Military Press

Front + side delts

4 × 8-10 tap = done ✓

Real Video Dekho — YouTube Tutorial

Arnold Press

All three delt heads

3 × 10-12 tap = done ✓

Real Video Dekho — YouTube Tutorial

One Arm Dumbbell Press

Delts, unilateral

3 × 10 / arm tap = done ✓

Real Video Dekho — YouTube Tutorial

Side Lateral Raise

Side delts — width

3 × 12-15 tap = done ✓

Real Video Dekho — YouTube Tutorial

Rear Delt Machine Flyes

Rear delts

3 × 12-15 tap = done ✓

Real Video Dekho — YouTube Tutorial

Day 4 — Legs · Heavy

4 exercises

Weighted Squat

Quads, glutes, core

4 × 8-10 tap = done ✓

Real Video Dekho — YouTube Tutorial

Leg Press

Quads + glutes

4 × 10-12 tap = done ✓

Real Video Dekho — YouTube Tutorial

Leg Extension

Quads — isolation

3 × 12-15 tap = done ✓

Real Video Dekho — YouTube Tutorial

Lying Leg Curl

Hamstrings

3 × 12-15 tap = done ✓

Real Video Dekho — YouTube Tutorial

Day 5 — Arms

5 exercises

Barbell Curl

Biceps — mass

4 × 8-12 tap = done ✓

Real Video Dekho — YouTube Tutorial

Dumbbell Curl

Biceps — peak

3 × 10-12 tap = done ✓

Real Video Dekho — YouTube Tutorial

Hammer Curl

Biceps + forearms

3 × 10-12 tap = done ✓

Real Video Dekho — YouTube Tutorial

Both Arms Dumbbell Extension

Triceps — long head

3 × 10-12 tap = done ✓

Real Video Dekho — YouTube Tutorial

Bench Dips

Triceps finisher

3 × failure tap = done ✓

Real Video Dekho — YouTube Tutorial

Day 6 — Legs · Functional

3 exercises

Bodyweight Squat

Warm-up + endurance

3 × 15-20 tap = done ✓

Real Video Dekho — YouTube Tutorial

Walking Lunges

Quads, glutes, balance

3 × 12 steps / leg tap = done ✓

Real Video Dekho — YouTube Tutorial

Step Up on Bench

Quads + glutes, unilateral

3 × 10 / leg tap = done ✓

Real Video Dekho — YouTube Tutorial

⚡ IMPORTANT NOTES

Day 7 = Complete Rest — recovery ke liye zaroori hai

Har workout se pehle 5-10 min warm-up karo

Deadlift (Day 2) aur Heavy Squats (Day 4) ke beech gap rakha gaya hai taaki lower back recover ho

Rest between sets: 60-90 sec (isolation) • 2-3 min (heavy compound)

Form pehle, weight baad me — progressive overload dhire dhire karo

Paani piyo, protein lo, 7-8 ghante sona — gains yahi se aate hain 🔥