6 weeks · full-gym
Full-gym 6 weeks muscle building workout plan
A free plan built to accumulate 10–20 hard sets per muscle group each week with enough rest to recover. Three sessions a week for 6 weeks, with every set and rep written out.
- Goal
- muscle building
- Equipment
- full-gym
- Length
- 6 weeks
- Frequency
- 3 / week
The weekly template
Session 1
Push — chest, shoulders, triceps, 12–15 sets total
Session 2
Pull — back and biceps, 12–15 sets total
Session 3
Legs and core — quads, hamstrings, glutes, brace work
Barbell lifts anchor each session and machines fill in the accessory work when the racks are busy.
How the 6 weeks block progresses
- ›Weeks 1–2 — technique block, fixed loads, full rest between sets
- ›Weeks 3–4 — volume block, one extra set and slightly heavier work
- ›Week 5 — intensity block, heaviest sets of the plan at lower volume
- ›Week 6 — deload and retest so the next block starts from real numbers
Add reps inside the range first, then load once you hit the top of the range. Track reps at a fixed load and weekly set count per muscle group so the next block starts from real numbers.
Kit and substitutions
- Barbell and rack
- Dumbbells
- Cable or machine row
- Bench
Swap any barbell lift for its dumbbell version without changing sets or reps.
Full written version of this plan
4-Week Beginner Strength Training Plan is the hand-written, week-by-week version of this template — same structure, every session spelled out.
Questions about this plan
Is this full-gym muscle building plan suitable for beginners?
Yes. Week 1 runs at roughly 60% effort so you can learn each movement, and every session lists exact sets and reps. Swap any barbell lift for its dumbbell version without changing sets or reps.
What equipment do I need?
Barbell and rack, Dumbbells, Cable or machine row, Bench. Barbell lifts anchor each session and machines fill in the accessory work when the racks are busy.
How long is each session?
Between 30 and 55 minutes including the warm-up, three days a week for 6 weeks.
How do I know it is working?
Track reps at a fixed load and weekly set count per muscle group. add reps inside the range first, then load once you hit the top of the range.