6 Day Workout Plan

PUSH · PULL · LEGS × 2 | MON – SAT

⏱ Rest 60–90 sec between sets 📈 Progressive overload 🍽 Fuel your body right ☀️ Sunday = Full Rest

MONDAY

PUSH DAY 1

Chest · Shoulders · Triceps · Cardio

🔥 Warm-Up — 10 min

💪 Workout

🏃

Cardio — 20 minsTreadmill / Elliptical / Bike at moderate intensity

🧘 Stretch & Cool-Down — 10 min

TUESDAY

PULL DAY 1

Back · Biceps · Rear Delts · Cardio

🔥 Warm-Up — 10 min

💪 Workout

🏃

Cardio — 20 minsTreadmill / Rowing Machine at moderate pace

🧘 Stretch & Cool-Down — 10 min

WEDNESDAY

LEG DAY 1

Quads · Hamstrings · Calves · Glutes · Cardio

🔥 Warm-Up — 10 min

💪 Workout

🏃

Cardio — 20 minsStationary Bike — low resistance active recovery

🧘 Stretch & Cool-Down — 10 min

THURSDAY

PUSH DAY 2

Chest · Shoulders · Triceps · Cardio

🔥 Warm-Up — 10 min

💪 Workout

🏃

Cardio — 20 minsTreadmill incline walk / Elliptical

🧘 Stretch & Cool-Down — 10 min

FRIDAY

PULL DAY 2

Back · Biceps · Rear Delts · Cardio

🔥 Warm-Up — 10 min

💪 Workout

🏃

Cardio — 20 minsRowing Machine / Treadmill jog

🧘 Stretch & Cool-Down — 10 min

SATURDAY

LEG DAY 2

Quads · Hamstrings · Calves · Glutes · Cardio

🔥 Warm-Up — 10 min

💪 Workout

🏃

Cardio — 20 minsStationary Bike / Walking lunges circuit

🧘 Stretch & Cool-Down — 10 min