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6 days / week Full Gym Strength Intermediate Men

6-Day Gym Workout Plan for Strength (Men)

This 6-day gym plan is built to get stronger for men. Each session lists the exact exercises, sets, reps and rest, with alternatives if you lack a piece of equipment or a movement bothers a joint. Follow it for 6–8 weeks, progress the way the rules below say, then regenerate a fresh variation.

Another variation Change goal / days

Split

Push / Pull / Legs

Sessions / week

6

Avg. session

47 min

Schedule

Mon–Sat, Sunday off

Warm-up (every session, ~6 min)

  1. 3–5 min easy cardio: brisk walk, bike, jump rope or marching in place.
  2. Dynamic mobility: 10 leg swings each way, 10 hip circles, 10 arm circles, 8 cat-cows.
  3. Ramp-up sets on the first exercise: 1–2 light sets of 8 before your working sets.

Day 1

Push

Chest, shoulders, triceps

5 exercises · ~44 min
  1. Incline Barbell Bench Press main

    Chest, Front Delts · Barbell

    Sets
    4
    Reps
    4–6
    Rest
    150s
    Effort
    RPE 8

    swap: Incline Dumbbell Press, Decline Push-Up, Machine Chest Press

  2. Landmine Press secondary

    Front Delts, Chest · Barbell

    Sets
    3
    Reps
    6–8 / side
    Rest
    120s
    Effort
    RPE 7–8

    swap: Dumbbell Shoulder Press, Kettlebell Press, Overhead Press

  3. Dumbbell Fly accessory

    Chest · Dumbbell

    Sets
    3
    Reps
    8–12
    Rest
    75s
    Effort
    RPE 7

    swap: Cable Chest Fly, Pec Deck, Push-Up

  4. Barbell Shrug accessory

    Traps · Barbell

    Sets
    3
    Reps
    8–12
    Rest
    75s
    Effort
    RPE 7

    swap: Dumbbell Shrug, Upright Row, Face Pull

  5. Skull Crusher accessory

    Triceps · Barbell

    Sets
    3
    Reps
    8–12
    Rest
    75s
    Effort
    RPE 7

    swap: Overhead Triceps Extension, Triceps Pushdown, Close-Grip Bench Press

Day 2

Pull

Back, rear delts, biceps

5 exercises · ~48 min
  1. Lat Pulldown main

    Lats, Upper Back · Cable

    Sets
    4
    Reps
    4–6
    Rest
    150s
    Effort
    RPE 8

    swap: Pull-Up, Assisted Pull-Up, Band Lat Pulldown

  2. Meadows Row main

    Lats, Upper Back · Barbell

    Sets
    4
    Reps
    4–6 / side
    Rest
    150s
    Effort
    RPE 8

    swap: Dumbbell Row, Kettlebell Row, T-Bar Row

  3. Face Pull accessory

    Rear Delts, Upper Back · Cable

    Sets
    3
    Reps
    8–12
    Rest
    75s
    Effort
    RPE 7

    swap: Band Face Pull, Rear Delt Fly, Reverse Pec Deck

  4. Barbell Curl accessory

    Biceps · Barbell

    Sets
    3
    Reps
    8–12
    Rest
    75s
    Effort
    RPE 7

    swap: Dumbbell Curl, Cable Curl, Band Curl

  5. Hanging Knee Raise core

    Core, Hip Flexors · Pull-Up Bar

    Sets
    3
    Reps
    10–15
    Rest
    60s
    Effort
    controlled

    swap: Reverse Crunch, Lying Leg Raise, Dead Bug

Day 3

Legs

Quads, hamstrings, glutes, calves

4 exercises · ~48 min
  1. Barbell Front Squat main

    Quads, Glutes · Barbell

    Sets
    4
    Reps
    4–6
    Rest
    150s
    Effort
    RPE 8

    swap: Goblet Squat, Barbell Back Squat, Kettlebell Squat

  2. Conventional Deadlift main

    Glutes, Hamstrings, Lower Back · Barbell

    Sets
    4
    Reps
    4–6
    Rest
    150s
    Effort
    RPE 8

    swap: Trap Bar Deadlift, Kettlebell Deadlift, Barbell Romanian Deadlift

  3. Dumbbell Reverse Lunge secondary

    Quads, Glutes · Dumbbell

    Sets
    3
    Reps
    6–8 / side
    Rest
    120s
    Effort
    RPE 7–8

    swap: Reverse Lunge, Bulgarian Split Squat, Split Squat

  4. Barbell Hip Thrust secondary

    Glutes · Barbell

    Sets
    3
    Reps
    6–8
    Rest
    120s
    Effort
    RPE 7–8

    swap: Dumbbell Hip Thrust, Hip Thrust, Glute Bridge

Day 4

Push

Chest, shoulders, triceps

5 exercises · ~44 min
  1. Close-Grip Bench Press main

    Triceps, Chest · Barbell

    Sets
    4
    Reps
    4–6
    Rest
    150s
    Effort
    RPE 8

    swap: Diamond Push-Up, Close-Grip Push-Up, Triceps Pushdown

  2. Overhead Press secondary

    Front Delts, Triceps · Barbell

    Sets
    3
    Reps
    6–8
    Rest
    120s
    Effort
    RPE 7–8

    swap: Dumbbell Shoulder Press, Machine Shoulder Press, Pike Push-Up

  3. Cable Chest Fly accessory

    Chest · Cable

    Sets
    3
    Reps
    8–12
    Rest
    75s
    Effort
    RPE 7

    swap: Dumbbell Fly, Pec Deck, Push-Up

  4. Cable Lateral Raise accessory

    Side Delts · Cable

    Sets
    3
    Reps
    8–12 / side
    Rest
    75s
    Effort
    RPE 7

    swap: Dumbbell Lateral Raise, Band Lateral Raise, Machine Lateral Raise

  5. Dumbbell Kickback accessory

    Triceps · Dumbbell

    Sets
    3
    Reps
    8–12 / side
    Rest
    75s
    Effort
    RPE 7

    swap: Rope Pushdown, Band Triceps Extension, Overhead Triceps Extension

Day 5

Pull

Back, rear delts, biceps

5 exercises · ~48 min
  1. Assisted Pull-Up main

    Lats, Upper Back · Pull-Up Bar

    Sets
    4
    Reps
    4–6
    Rest
    150s
    Effort
    RPE 8

    swap: Negative Pull-Up, Lat Pulldown, Band Lat Pulldown

  2. Barbell Row main

    Upper Back, Lats · Barbell

    Sets
    4
    Reps
    4–6
    Rest
    150s
    Effort
    RPE 8

    swap: Dumbbell Row, Chest-Supported Row, Seated Cable Row

  3. T-Bar Row accessory

    Upper Back, Lats · Barbell

    Sets
    3
    Reps
    8–12
    Rest
    75s
    Effort
    RPE 7

    swap: Barbell Row, Chest-Supported Row, Machine Row

  4. Dumbbell Curl accessory

    Biceps · Dumbbell

    Sets
    3
    Reps
    8–12
    Rest
    75s
    Effort
    RPE 7

    swap: Hammer Curl, Barbell Curl, Cable Curl

  5. Cable Crunch core

    Core · Cable

    Sets
    3
    Reps
    10–15
    Rest
    60s
    Effort
    controlled

    swap: Crunch, Reverse Crunch, Hanging Knee Raise

Day 6

Legs

Quads, hamstrings, glutes, calves

4 exercises · ~48 min
  1. Barbell Back Squat main

    Quads, Glutes · Barbell

    Sets
    4
    Reps
    4–6
    Rest
    150s
    Effort
    RPE 8

    swap: Goblet Squat, Leg Press, Barbell Front Squat

  2. Trap Bar Deadlift main

    Glutes, Quads, Hamstrings · Barbell

    Sets
    4
    Reps
    4–6
    Rest
    150s
    Effort
    RPE 8

    swap: Conventional Deadlift, Kettlebell Deadlift, Sumo Deadlift

  3. Bulgarian Split Squat secondary

    Quads, Glutes · Dumbbell

    Sets
    3
    Reps
    6–8 / side
    Rest
    120s
    Effort
    RPE 7–8

    swap: Split Squat, Reverse Lunge, Step-Up

  4. Hip Abduction Machine secondary

    Glutes · Machine

    Sets
    3
    Reps
    6–8
    Rest
    120s
    Effort
    RPE 7–8

    swap: Banded Lateral Walk, Clamshell, Cable Glute Kickback

How to progress

  • Double progression on main lifts: when you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session.
  • Keep 1–2 reps in reserve on main lifts; grind only on the last set of the week.
  • Every 4th week, drop to 60 % of your working weights for a deload.

Notes for this plan

  • Sessions can move between days; keep at least one rest day between hard sessions for the same muscles.

Frequently asked questions

How long does each session of this 6-day plan take?

About 40–50 minutes including warm-up at a normal pace. Pick a 30-minute version in the generator if you are short on time; it drops the optional accessory work first.

Is 6 days a week enough to get stronger?

Yes. Strength comes from practising the main lifts with enough intensity and rest; 6 focused sessions progress well, especially for the first year or two.

What if I don't have gym equipment for one exercise?

Every exercise lists alternatives that use the same movement pattern. Swap one-for-one, keep the sets and reps.

How do I progress week to week?

Use double progression: when you hit the top of the rep range on every set, add weight (or reps, or a harder variation for bodyweight moves) and start again at the bottom of the range.

Can I get this plan as a PDF?

Yes. Use the Download PDF button: it prints the full week with sets, reps and rest, or open the plan in the Fitbe app to track every set.

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