The Ultimate 6-Day Workout Plan for Muscle Building & Fat Loss

[Rohit Khatri Fitness]

Looking for a proven gym plan that works for both building muscle and burning fat? Rohit Khatri shares the exact 6-day routine he used during contest prep to bring his best physique ever. Whether your goal is bulking, cutting, or lean gains, this program is structured for results in just 8 weeks.



Workout Split

• Monday: Chest, Shoulders, Triceps
  • Barbell Bench Press, Incline Press (dumbbell or machine), Chest Fly, Dumbbell Shoulder Press, Side Laterals, Triceps Pushdowns
• Tuesday: Back, Rear Delts, Biceps
  • Lat Pulldown, Dumbbell Rows, Deadlifts/Hyperextensions, Reverse Fly, Face Pulls, Bicep Curls (Barbell/Dumbbell/Hammer)
• Wednesday: Legs + Calves
  • Leg Extensions, Squats, Leg Press, Hamstring Curls, Calf Raises
• Thursday – Saturday: Repeat the same split, but swap in variations (e.g., dumbbell press instead of barbell, pull-ups instead of lat pulldown)
• Sunday: Rest

Abs & Cardio

• Train abs 3 times per week post-workout (Rope Pulldowns & Lying Leg Raises).
• Cardio (treadmill walking) is optional for muscle gain but essential for fat loss. Daily cardio if cutting, 15–20 min a few times weekly if bulking.

Key Training Principles

• Every exercise: 3–4 sets, 10–15 reps.
• Control the weight — don’t let the weight control you.
• Big muscle groups: rest 1–3 minutes between sets. Smaller muscles: rest ~2 minutes max.
• Focus on form, mind-muscle connection, and controlled reps instead of rushing or swinging weight.

Rohit guarantees if you follow this for 8 weeks, your progress photos will show a massive difference. Beginners and advanced lifters alike can run it for consistent results.

 

[Legit]

The guy knows what he’s talking about but the ai translation is annoying.

 

[MindlessWork]

The guy knows what he’s talking about but the ai translation is annoying.

Especially if English is not his primary language. Most translators tend to make some assumptions about the language being translated to the one it's translating to and sometimes results in some rather awkward grammar. Seems German and Russian and some Asian languages are a bit hard to properly translate to say English for example.

 

[Wulnerable]

I split up legs into push and pull, quads on one day, hamstrings and glutes on another...made recovery easier and let me hit them harder without burning out by midweek.

 

[Wulnerable]

and I’ve actually been following something similar and mixing in some recovery-focused products I got from the Official Zionova website. Helped a ton with soreness, especially after leg and push days.

I didn’t realize how much of a difference proper recovery stuff makes until I started using their magnesium spray and foam roller, those two alone made a big change in how fast I bounce back for the next session.