Below is my detailed 6-day gym routine for males, focusing on one muscle group per day with machine-based exercises, pre-mobility workouts, and post-workout stretches without equipment, followed by a recovery day. Each day includes specific exercises, sets, and reps, designed for a moderately fit individual.

Day 1: Chest

Machine-Based Exercises:
Machine Chest Press: 3 sets of 8-10 reps
Pec Deck/Fly Machine: 3 sets of 12-15 reps
Barbell Bench Press: 3 sets of 10-12 reps
Cable Flyes: 3 sets of 12-15 reps
Pre-Mobility Workout (5-10 min, No Equipment):
Arm circles: 2 sets of 10 reps forward and backward
Chest expansions: 2 sets of 10 reps
Light push-ups: 2 sets of 10 reps
Scapular push-ups: 2 sets of 10 reps
Post-Workout Stretches (No Equipment):
Corner stretch
Hands behind back stretch
Pectoral wall stretch

Day 2: Back

Machine-Based Exercises:
Lat Pulldown: 3 sets of 8-10 reps
Seated Row Machine: 3 sets of 8-10 reps
Machine Lift: 3 sets of 12-15 reps
Back Extension Machine: 3 sets of 12-15 reps
Pre-Mobility Workout (5-10 min, No Equipment):
Jumping jacks: 2 minutes
Torso twists: 2 sets of 10 reps per side
Arm swings: 2 sets of 10 reps front and back
Cat-cow stretch: 2 sets of 10 reps
Bird dog: 2 sets of 10 reps per side
Post-Workout Stretches (No Equipment):
Cat-cow stretch
Child's pose
Lat stretch

Day 3: Shoulders

Machine-Based Exercises:
Barbell Overhead Press: 3 sets of 8-10 reps
Machine Lateral Raises: 3 sets of 12-15 reps
Cable Front Raises: 3 sets of 12-15 reps
Rear Delt Fly Machine: 3 sets of 12-15 reps
Pre-Mobility Workout (5-10 min, No Equipment):
Jogging in place: 2 minutes
Arm circles: 2 sets of 10 reps forward and backward
Arm swings across body: 2 sets of 10 reps per side
Scapular push-ups: 2 sets of 10 reps
Neck rotations: 2 sets of 10 reps each way
Post-Workout Stretches (No Equipment):
Arm across the chest stretch
Eagle arms stretch
Overhead arm reach and hold

Day 4: Arms

Machine-Based Exercises:
Preacher Curl Machine: 3 sets of 8-10 reps (Biceps)
Cable Curl: 3 sets of 10-12 reps (Biceps)
Dumbbell Hammer Cur: 3 sets of 12-15 reps (Biceps)
Tricep Pushdown: 3 sets of 10-12 reps (Triceps)
Overhead Tricep Extensions: 3 sets of 10-12 reps (Triceps)
Assisted Dip Machine: 3 sets of 8-10 reps (Triceps)
Pre-Mobility Workout (5-10 min, No Equipment):
Jumping jacks: 2 minutes
Wrist rotations: 2 sets of 10 reps clockwise and counterclockwise
Elbow circles: 2 sets of 10 reps clockwise and counterclockwise
Arm swings: 2 sets of 10 reps front and back
Finger spreads: 2 sets of 10 reps
Post-Workout Stretches (No Equipment):
Biceps stretch
Triceps stretch
Wrist flexor and extensor stretches

Day 5: Legs

Machine-Based Exercises:
Leg Press: 3 sets of 8-10 reps
Leg Curl Machine: 3 sets of 10-12 reps
Hip Thrust Machine: 3 sets of 12-15 reps
Standing Calf Raise Machine: 3 sets of 15-20 reps
Seated Calf Raise Machine: 3 sets of 15-20 reps
Pre-Mobility Workout (5-10 min, No Equipment):
Jogging in place: 2 minutes
Leg swings front/back: 2 sets of 10 reps per leg
Walking lunges: 2 sets of 10 reps per leg
Calf raises: 2 sets of 15 reps
High knees: 2 sets of 30 sec
Post-Workout Stretches (No Equipment):
Hamstring stretch
Quadriceps stretch
Calf stretch
Glute stretch
Seated butterfly stretch

Day 6: Recovery Day

Activities:
Mobility Routine (Ankle Circles, Knee Circles, Hip Circles, Cat-Cow Stretch, Seated Hamstring Stretch, Wall-Assisted Squats, Heel & Toe Raises)
Light Cardio (Stationary Bike 20 min and 10 min Treadmill)
Pre-Mobility Workout: No additional pre-mobility workout needed
Post-Workout Stretches: Full Body Foam Roller Release

Additional Notes

Ensure each pre-mobility and post-workout exercise is performed with proper form and control.
Adjust intensity and duration based on your fitness level and time constraints.
These warm-up and cool-down exercises are crucial for preparing your body for the main workout and reducing injury risk. If short on time, prioritize the most important exercises for each muscle group.
Always listen to your body and stop if you experience pain or discomfort during the warm-up, workout, or cool-down.
For legs, consider adding additional stretches like the calf stretch if time permits, especially after intense workouts.

Supporting Details and Considerations

This routine is designed to be adaptable, with the option to adjust weights, reps, and rest intervals based on individual fitness levels. For instance, beginners might start with lighter weights and fewer sets, while advanced users could increase intensity through progressive overload, as suggested in Leg Exercises. Warm-ups (5-10 minutes of dynamic stretches like butt kicks, high knees) and cool-downs (stretching major muscle groups for 30 seconds each side) are essential to prevent injury, as outlined in fitness guidelines.

Nutrition plays a critical role in supporting this routine, with recommendations for a high-protein diet (e.g., 1.6-2.2g per kg of body weight daily) and adequate carbohydrate intake for energy, as detailed in Muscle & Strength Nutrition. Consistency can be enhanced by scheduling 45-60 minutes daily, tracking progress, and ensuring adequate rest, as suggested in Shoulder Exercises.

Key Citations