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Welcome to my guide on the 6-day workout split.

Have you been hitting the gym hard the past few months and wondering how to take your training to the next level?

Is the idea of making the jump to a 6-day training split enticing?

It isn’t the right split for everyone. For starters, you have to be realistic about fitting six days of training into your schedule. 

But as a professional trainer, I’ve shown plenty of people how to make it work. This guide can make it possible for you, too.

Keep reading to learn everything about a 6-day split, including the pros, cons, other types of splits, and examples to help you make an educated choice for taking the next step.

Let’s jump in. 

What is a 6-day workout split?

Related: What Is The Best 5 Day Workout Split?

6 day workout split

A 6-day workout split a resistance training routine that is programmed over six training days per week. 

This allows for great focus on individual movements and muscles while increasing training volume to improve results. 

Who is a 6-day workout split for?

Related: How To Get A Thicker Neck

The 6-day workout split is for lifters who want to increase their training volume to help them achieve greater results.

While this sounds perfect for everyone, a 6-day training routine can be extremely tiring and intense for the body and mind. Many who pick it up drop out due to fatigue.

If you are considering this style of training, review your previous training split and how you performed.

Did you stick to it long-term? How did your body and mind hold up?

If you managed to stick to it for a number of training blocks, then the 6-day split may be for you.

On the flip side, if you struggled with consistency and energy, perhaps dropping down to a 4-day split would be better.

Is it okay to work out 6 days a week?

Yes, it is okay to work out six days a week. This is provided that you get good quality sleep, prioritize your recovery, and nail your nutrition.

While these things are not all mandatory, they can go a long way to ensuring the success of your 6-day workout routine.

Things To Consider When Deciding On a 6-Day Workout Routine

6 day workout split considerations

Here are some factors to think about when deciding on whether the 6-day workout split is right for you.

Training Goals

When you are considering a 6-day workout split, one of the first things you need to consider is your training goals.

It is easy to say that you want to hit the gym a little more and increase your training volume.

However, without a goal in mind, you may find yourself smashing workouts in the beginning only to come to a grinding halt when the motivation is no longer there.

Having a clearly defined goal will help keep you in check for your training blocks and the long haul.

Whether it is building muscle, strength, or training for a specific sport, understanding your destination is half the battle. 

And when your training is as intense as a 6-day gym split, you will need to be clear on your goals to battle through.

Availability

Related: 4 Day Workout Split

An exercise program is only as effective as the time you can dedicate to it.

The idea of getting to the gym more often for greater results is logical. In reality, it takes a lot of time away from other things you might want to do.

If you have doubts about getting to the gym six days a week for a shorter eight-week block, then consider a 4 or 5-day split program.

When it comes to getting results in the gym, consistency will be your biggest asset.

Ensuring you can commit before starting will give you the best chance to succeed. If life gets in the way, this can quickly derail your focus, and potentially even stop you from going altogether. 

Experience

Let’s say you are fresh to the gym. You smashed your first training block with a full-body program.

You see all the gym elite hitting it six days a week and want to take it up a notch.

Let me tell you – the 6-day split training program is not likely for you.

On the other hand, if you have consistently trained for years and have been getting to the gym for your 4 or 5-day training split, you’re more likely to be ready to jump to a 6-day routine.   

A 6-day training routine is more than just getting into the gym for a workout. It’s how you recover, your nutrition, your sleep, and how you perform every session. 

Understanding these factors comes with experience. 

Prior Injury

When we think of a 6-day workout routine, we think of lifting as heavy as possible for every session. 

However, this couldn’t be further from reality. What this type of programming allows you to do is focus on different areas of the body. It gives you more time to heal areas of concern. 

Personally, I have found great success rehabbing my injuries with the 5th and 6th days of a workout routine.

During the initial days of the week, I target my larger compound lifts, and later in the week, I target what I call accessory muscles and movements.

These days allow me to hit areas of weakness, where I struggle with prior or current injuries or parts of my body I feel need a little more work.  

If you have a current or prior injury, then perhaps a 6-day split will help you treat it.  

Repetition Ranges

This factor is closely related to your goals as it determines the type of training you will be performing.

For example, research suggests that strength training sets of one to five repetitions at 80%-100% of your one repetition maximum (1RM) should be performed.

Sets of 8-12 reps at 60%-80% of 1RM are recommended for muscle hypertrophy, while you do sets of 15+ repetitions at 60% or less of 1RM for endurance.

Training Volume

One of the biggest benefits of taking on a 6-day split workout routine is the sheer increase in training volume.

Science indicates that increasing the volume of training can enhance muscle hypertrophy.

By doing a 6-day gym split, you will have the opportunity to increase the training volume for different muscle groups.

And with those previously mentioned areas of weakness, prior or current injury, this can help you tackle more goals. 

Progressive Overload

When you perform any training routine, you want to be progressively overloaded with each session.

This is done by increasing resistance, sets, and repetitions, in small increments, which will have a big impact over time.

Given the sheer increase in training volume with this type of split, progressive overload can be a big task.

This is where you will need to take small steps and manage your expectations. Listen to your body when it needs rest days or days to take the pressure off. 

Split Types

When you decide to try a 6-day training split, choosing the correct split for you can be the difference between loving or loathing your training.

After all, you will be in the gym six days a week, so you are going to want to get it right.

Here is a list of common split routines:

  • Bro split (Chest, back, legs, shoulders, arms, rest, repeat)
  • Upper, Lower (Trains groups of muscles)
  • Push, Pull, Legs (Trains movements)

Choosing between these splits comes down to your personal goals and preferences.

However, when deciding on your split, do the one you will enjoy the most, as it will be the type you are doing the most every day. It’s key to being consistent and sticking to your plan long-term. 

How effective is the 6-day workout split?

6-day workout split effectiveness

A 6-day workout split is very effective. However, this comes down to the individual’s willingness and ability to commit and be consistent in their training.

You can get great results, but if you have poor nutrition and lack clear goals, your results will potentially suffer.

Understanding your goals, the type of split, getting enough rest, eating a calorie surplus, and getting enough protein will go a long way to making this type of split work for you. 

6 Day Workout Split Pros and Cons

A 6-day workout split is an amazing way to train, as it can help you improve your body and get results. 

However, this doesn’t mean that it doesn’t come with drawbacks.

Below is a table illustrating the pros and cons of the 6-day workout split.

ProsCons
Increase training volumeTraining almost every day
Target more muscle groupsSmaller recovery window
Greater focus on muscles/movementsIncreased mental/physical demand
Potential for greater resultsTime-consuming 

How to Structure 6 Day Workout Splits

6 day split structure

Below is a list of six-day workout splits and a rough schedule to help you decide which will suit your training goals. It can help you plan ahead and stick to your training long-term.

Bro Splits

The bro split is focused on training muscles rather than movements and is great for building muscle and symmetry.

This split will cover five days of training.

Once this is complete, a rest day is programmed, followed by beginning the training cycle once again.  

  • Chest
  • Back
  • Legs
  • Shoulders
  • Arms
  • Rest 
  • Repeat

Upper/Lower

The upper/lower 6-day split program is based on two programs that are repeated throughout the week, a total of three times each.

  • Upper
  • Lower
  • Upper
  • Lower
  • Upper
  • Lower
  • Rest

Push/Pull/Legs

Push, pull, and legs for the 6-day split is to be completed twice per week.

This split focuses on training movements rather than individual muscles. However, it is excellent for building strength and mass.

  • Push
  • Pull
  • Legs
  • Push
  • Pull
  • Legs
  • Rest

Push/Pull/Legs/Upper/Lower

Push, pull, legs, upper and lower as a 6-day split will cycle through five days of training before starting the cycle again.

This is great for training movements and increasing mass, with the added variety of the upper and lower body days to keep training fresh. 

  • Push
  • Pull
  • Legs
  • Upper
  • Lower
  • Rest
  • Repeat

Arnold Split

The split named after the legend himself, Arnold Schwarzenegger, is about volume and hitting large muscle groups as frequently as possible.

This is a great variation that will allow you to train powerful movements and put on serious mass. 

  • Chest/Back
  • Shoulders/Arms
  • Legs
  • Rest
  • Chest/Back
  • Shoulders/Arms
  • Legs

What are the best exercises to include in your 6-day workout program?

6 day workout routine

Here’s a list of exercises that work well in a 6-day workout split.

Chest

  • Bench Press
  • Incline Bench Press
  • Decline Bench Press
  • Dumbbell Chest Press
  • Dumbbell Incline Press
  • Dumbbell Chest Fly
  • Cable Chest Press
  • Cable Fly
  • Seated Chest
  • Push-Ups

Back

  • Barbell Deadlifts
  • Chin-Ups
  • Pull-Ups
  • Lat Pulldown
  • Seated Row
  • Cable Row
  • Dumbbell Single-Arm Row
  • Barbell Row
  • Pendlay Row
  • Seal Row
  • T-bar Row
  • Renegade Row

Shoulders

  • Barbell Overhead Press
  • Seated Dumbbell Shoulder Press
  • Dumbbell Push Press
  • Dumbbell Lateral Raises
  • Dumbbell Front Raises
  • Cable Lateral Raises
  • Cable Front Raises
  • Machine Shoulder Press
  • Cable Shoulder Press

Arms

  • Dumbbell Bicep Curls
  • Dumbbell Hammer Curls
  • Dumbbell Cross Body Curls
  • Barbell Bicep Curls
  • Barbell Reverse Grip Curls
  • Cable Bicep Curls
  • Cable Tricep Pushdown
  • Barbell Skull Crushers
  • Cable Kickbacks
  • Dumbbell Kickbacks
  • Dips

Legs

  • Back Squat
  • Front Squat
  • Romanian Deadlifts
  • Barbell Hip Thrusts
  • Hack Squat
  • Reverse Hack Squat
  • Leg Press
  • Goblet Squat
  • Dumbbell Lunges
  • Bulgarian Split Squats
  • Cable Front Squat

Core

  • Hanging Knee Raises
  • Supine Leg Raises
  • Crunches
  • Reverse Crunches
  • Scissors
  • Plank
  • Side Plank
  • Plank Twist
  • V-Sit
  • Bicycle Crunches
  • Star Sit-Ups

What is the best 6-day workout split? 

best 6 day workout split

Below is a list of 6-day workout splits in a variety of different configurations.

These include:

  • 6-day workout split for fat loss
  • 6-day workout split for muscle gain
  • 6-day workout split for beginners
  • Push pull legs 6-day split
  • Upper-lower split 6 days a week
  • 6-day bro split
  • 6-day workout split (male)
  • 6-day workout split (female)
  • 6-day workout routine at home

These 6-day workout routines will come complete with calories and macronutrient recommendations, as well as weekly schedules, exercises, sets, repetitions, and rest.  

6-Day Workout Split for Fat Loss

6 day training split for fat loss

The following 6-day workout split for fat loss will be centered around a calorie deficit. 

It will be based on a push, pull, legs, upper, and lower split with an additional high-intensity circuit day to round out the week. 

It will contain a variety of different resistance training exercises, with additional cardio to burn those extra calories. 

MacronutrientPercentage
Carbohydrate55%-60%
Protein25%-30%
Fats15%-20%
Calories (M/F)2,200/1,700

Weekly Schedule

MonTuesWedThursFriSatSun
PushPullLegsUpperLowerCircuitRest

Push

ExerciseSets RepsRest
Bench Press 38-1245-60 secs
Dumbbell Incline Press38-1230-45 secs
Goblet Squat31230-45 secs
Dumbbell Walking Lunges31030-45 secs
Leg Press31030-45 secs
Shoulder Press38-1030-45 secs
Dips3830-45 secs
Cardio15 mins

Pull

ExerciseSets RepsRest
Deadlifts38-1245-60 secs
Wide Grip Lat Pulldown3830-45 secs
Seated Row38-1230-45 secs
Dumbbell Single-Arm Row31030-45 secs
Dumbbell Bicep Curls3830-45 secs
Cardio15 mins

Legs

ExerciseSets RepsRest
Back Squat38-1045-60 secs
Romanian Deadlifts38-1230-45 secs
Dumbbell Walking Lunges38-1030-45 secs
Hamstring Curls31030-45 secs
Leg Extensions31030-45 secs
Standing Calf Raises31530-45 secs
Seated Calf Raises31530-45 secs
Cardio15 mins

Upper

ExerciseSets RepsRest
Bench Press 38-1245-60 sec
Dumbbell Incline Press38-1230-45 sec
Wide Grip Lat Pulldown4845-60 sec
Seated Row38-1230-45 secs
Dumbbell Shoulder Press3830-45 secs
Dumbbell Bicep Curls3830-45 secs
Cable Tricep Pushdown31030-45 secs

Lower

ExerciseSets RepsRest
Back Squat (Light Weight) 38-1245-60 sec
Goblet Squat38-1230-45 sec
Walking Lunges 3845-60 sec
Hamstring Curls38-1230-45 secs
Standing Calf Raises3830-45 secs

High-Intensity Circuit

The following is a short and sharp circuit where you will perform each exercise for 30 seconds one after another with little to no rest.

Once you complete all the exercises in sequence, you will have a 60-second rest before completing the circuit again.

Repeat for four rounds

This workout should total around 16 minutes.

ExerciseSets RepsRest
Push-Ups430 secs
Bodyweight Squats430 secs
Bear Crawls430 secs
Kettlebell Swings430 secs
Dumbbell Thrusters430 secs
Mountain Climbers430 secs
Rest60-90 secs

6 Day Workout Split for Muscle Gain

6 day workout split for muscle gain

This 6-day workout program is designed to increase your muscle mass. 

A calorie surplus will be prescribed. We recommend consuming nutrient-dense, protein-rich foods for clean weight gain. 

This workout will be based on a push, pull, legs, upper, and lower split, with an additional day for accessory movements for your mirror muscles. 

MacronutrientPercentage
Carbohydrate55%-60%
Protein25%-30%
Fats15%-20%
Calories (M/F)3,200/2,700

Weekly Schedule

MonTuesWedThursFriSatSun
Chest/BackShoulders/ ArmsLegsRestChest/BackShoulders/ArmsLegs

Push

ExerciseSets RepsRest
Bench Press 4845-60 secs
Dumbbell Incline Press4830-45 secs
Bulgarian Split Squats31230-45 secs
Reverse Hack Squat4830-45 secs
Leg Press41030-45 secs
Shoulder Press38-1030-45 secs
Dips3830-45 secs

Pull

ExerciseSets RepsRest
Deadlifts4845-60 secs
Pull-Ups4830-45 secs
Wide Grip Lat Pulldown4830-45 secs
Seated Row4830-45 secs
T-Bar Row4830-45 secs
Dumbbell Single-Arm Row31030-45 secs
Dumbbell Bicep Curls3830-45 secs

Legs

ExerciseSets RepsRest
Back Squat4845-60 secs
Romanian Deadlifts48-1030-45 secs
Dumbbell Walking Lunges38-1030-45 secs
Hamstring Curls310-1230-45 secs
Leg Extensions310-1230-45 secs
Standing Calf Raises42030-45 secs
Seated Calf Raises42030-45 secs

Upper

ExerciseSets RepsRest
Bench Press 38-1245-60 sec
Dumbbell Incline Press38-1230-45 sec
Wide Grip Lat Pulldown4845-60 sec
Seated Row38-1230-45 secs
Dumbbell Shoulder Press3830-45 secs
Dumbbell Bicep Curls3830-45 secs
Cable Tricep Pushdown31030-45 secs

Lower

ExerciseSets RepsRest
Back Squat4845-60 sec
Reverse Hack Squat38-1030-45 sec
Bulgarian Split Squat 3845-60 sec
Hamstring Curls38-1230-45 secs
Standing Calf Raises3830-45 secs

Accessory

ExerciseSets RepsRest
Dumbbell Shoulder Press4845-60 sec
Dumbbell Lateral Raises38-1230-45 sec
Dips4845-60 sec
Tricep Pushdowns48-1230-45 secs
Barbell Bicep Curls4830-45 secs
Dumbbell Hammer Curls4830-45 secs
Seated Calf Raises32030-45 secs

6-Day Workout Split for Beginners

Related: The Complete Bro Split Workout Plan With PDF

6-day workout split for beginners

The 6-day workout split for beginners will be based on simple and effective exercises in the gym.

This is based on an upper-lower body split, which will be alternated over the course of the week, with a day for rest at the end of the week. 

There will also be a minor increase in calorie intake, which will help fuel the body for the increased training volume. 

MacronutrientPercentage
Carbohydrate55%-60%
Protein25%-30%
Fats15%-20%
Calories (M/F)2,800/2,300

Weekly Schedule

MonTuesWedThursFriSatSun
UpperLowerUpperLower UpperLowerRest

Upper 

ExerciseSets RepsRest
Bench Press 38-1245-60 sec
Dumbbell Incline Press38-1230-45 sec
Wide Grip Lat Pulldown31045-60 sec
Seated Row31030-45 secs
Dumbbell Shoulder Press3830-45 secs
Dumbbell Bicep Curls3830-45 secs
Cable Tricep Pushdown31030-45 secs

Lower

ExerciseSets RepsRest
Back Squat38-1245-60 sec
Leg Press38-1030-45 sec
Dumbbell Alternating Lunges31045-60 sec
Hamstring Curls38-1230-45 secs
Leg Extensions38-1230-45 secs
Machine Standing Calf Raises310-1530-45 secs

Push Pull Legs 6-Day Split

Related: 6 Best Strength Training Without Weights For Beginners

push pull legs 6 day split

The push, pull, and legs split is one of the most intense training splits as it is great for increasing strength and mass.

To ensure you are getting the most out of your training and consolidating those gains, we have recommended a calorie increase to help fuel your body and build lean mass.

MacronutrientPercentage
Carbohydrate55%-60%
Protein25%-30%
Fats15%-20%
Calories (M/F)3,000/2,500

Weekly Schedule

MonTuesWedThursFriSatSun
PushPullLegsPushPullLegsRest

Push

ExerciseSets RepsRest
Bench Press 4845-60 secs
Dumbbell Incline Press4830-45 secs
Back Squat48830-45 secs
Bulgarian Split Squat38-1030-45 secs
Leg Press4830-45 secs
Barbell Overhead Press38-1030-45 secs
Dips3830-45 secs

Pull

ExerciseSets RepsRest
Deadlifts4845-60 secs
Pull-Ups4830-45 secs
Narrow Grip Lat Pulldown4830-45 secs
T-Bar Row4830-45 secs
Cable Row4830-45 secs
Dumbbell Single-Arm Row31030-45 secs
Dumbbell Bicep Curls3830-45 secs

Legs

ExerciseSets RepsRest
Back Squat4845-60 secs
Goblet Squats31230-45 secs
Dumbbell Walking Lunges38-1030-45 secs
Dumbbell Romanian Deadlifts310-1230-45 secs
Leg Extensions310-1230-45 secs
Standing Calf Raises42030-45 secs
Seated Calf Raises42030-45 secs

Upper-Lower Split 6 Days a Week

6 day upper lower split

The 6-day upper-lower split can be an intense split that can really put your body to the test.

While upper and lower splits tend to be an intermediate type of split, performing both upper and lower body three times per week is a huge task.

This is why we recommend increasing your calorie intake to help fuel your body.

We also suggest getting good quality sleep and taking advantage of your programmed rest days.

Trust me, you will need them.

MacronutrientPercentage
Carbohydrate55%-60%
Protein25%-30%
Fats15%-20%
Calories (M/F)3,200/2,700

Weekly Schedule

MonTuesWedThursFriSatSun
UpperLowerUpperLowerUpperLowerRest

Upper

ExerciseSets RepsRest
Bench Press 38-1245-60 sec
Dumbbell Incline Press38-1230-45 sec
Cable Flys31030-45 sec
Wide Grip Lat Pulldown4845-60 sec
Cable Row4830-45 secs
Dumbbell Shoulder Press3830-45 secs
Dumbbell Lateral Raises31030-45 sec
Dumbbell Bicep Curls3830-45 secs
Cable Tricep Pushdown31030-45 secs

Lower

ExerciseSets RepsRest
Back Squat48-1245-60 sec
Bulgarian Split Squat4830-45 sec
Reverse Hack Squat4845-60 sec
Goblet Squats41230-45 secs
Dumbbell Romanian Deadlifts31230-45 secs
Hamstring Curls38-1230-45 secs
Leg Extensions38-1230-45 secs
Machine Standing Calf Raises310-1530-45 secs

6-Day Bro Split

6-day bro split

The 6-day bro split focuses more on muscles rather than movement. 

And while there are compound lifts that headline the first three days of the week, the remainder of the week is largely smaller joint, muscle-focused lifts.

There will be a muscle group dedicated to each day of the week, with an accessory day programmed for the sixth day.

This day will contain exercises for arms, shoulders, and calves for added volume and growth. 

This can be great for building mass and symmetry throughout the body. 

MacronutrientPercentage
Carbohydrate55%-60%
Protein25%-30%
Fats15%-20%
Calories (M/F)3,200/2,700

Weekly Schedule

MonTuesWedThursFriSatSun
ChestBackLegsShouldersArmsAccessoryRest

Chest

ExerciseSets RepsRest
Bench Press48-1245-60 sec
Dumbbell Chest Press4830-45 sec
Decline Bench Press4845-60 sec
Cable Flys41030-45 secs
Pec Deck31230-45 secs
Dips48-1230-45 secs

Back

ExerciseSets RepsRest
Deadlifts48-1245-60 sec
Pull-Ups4830-45 sec
Wide Grip Lat Pulldown4845-60 sec
Cable Row41230-45 secs
T-Bar Row48-1230-45 secs
Barbell Rows4830-45 secs
Dumbbell Single-Arm Row38-1230-45 secs

Legs

ExerciseSets RepsRest
Back Squat4845-60 sec
Reverse Hack Squat4830-45 sec
Barbell Walking Lunges4845-60 sec
Dumbbell Romanian Deadlifts41230-45 secs
Leg Press4830-45 secs
Lying Leg Curl38-1230-45 secs
Machine Calf Raises42030-45 secs

Shoulders

ExerciseSets RepsRest
Barbell Overhead Press48-1245-60 sec
Seated Dumbbell Shoulder Press4830-45 sec
Machine Shoulder Press31245-60 sec
Dumbbell Lateral Raises31230-45 secs
Plate Front Raises31230-45 secs
Smith Machine Shrugs4830-45 secs
Cable Face Pulls31230-45 secs
Cable Rear Delt Fly310-1230-45 secs

Arms

ExerciseSets RepsRest
Dumbbell Cross Body Curls48-1245-60 sec
Barbell Reverse Grip Curls4830-45 sec
Dumbbell Bicep Curls4845-60 sec
Dips48-1030-45 secs
Dumbbell Kickbacks4830-45 secs
Cable Tricep Pushdown38-1230-45 secs

Accessory

ExerciseSets RepsRest
Barbell Overhead Press4845-60 sec
Machine Shoulder Press4830-45 sec
Cable Face Pulls31245-60 sec
Dumbbell Cross Body Curls4830-45 secs
Dumbbell Hammer Curls31230-45 secs
Dips4830-45 secs
Machine Standing Calf Raises32030-45 secs
Seated Calf Raises32030-45 secs

6-Day Workout Split – Male

6 day workout split for male

This 6-day workout split for men will be based around a push, pull, legs style split.

The calorie intake will be high due to the intensity of the training, with the three days performed back-to-back before having a rest day on Sunday.  

MacronutrientPercentage
Carbohydrate55%-60%
Protein25%-30%
Fats15%-20%
Calories (M/F)3,200

Weekly Schedule

MonTuesWedThursFriSatSun
PushPullLegsPushPullLegsRest

Push

ExerciseSets RepsRest
Bench Press 4845-60 secs
Incline Bench Press4830-45 secs
Dumbbell Bench Press4830-45 secs
Back Squat3830-45 secs
Reverse Hack Squat4830-45 secs
Bulgarian Split Squat4830-45 secs
Dumbbell Shoulder Press4830-45 secs
Dumbbell Lateral Raises31030-45 secs
Dips4830-45 secs

Pull

ExerciseSets RepsRest
Deadlifts4845-60 secs
Pull-Ups4830-45 secs
Machine Lat Pulldown4830-45 secs
Barbell Row4830-45 secs
Cable Row4830-45 secs
Dumbbell Single-Arm Row31030-45 secs
Barbell Bicep Curls3830-45 secs
Dumbbell Hammer Curls38-1030-45 secs

Legs

ExerciseSets RepsRest
Back Squat4845-60 secs
Romanian Deadlifts4830-45 secs
Dumbbell Walking Lunges38-1030-45 secs
Leg Press48-1230-45 secs
Lying Leg Curl310-1230-45 secs
Standing Calf Raises42030-45 secs
Seated Calf Raises42030-45 secs

6-Day Workout Split – Female

6 day workout split female

The following 6-day workout split for females will be designed to help you put on lean muscle.

It will be based on a push, pull, legs split, plus an upper and lower body split, with accessory movements to build a lean, muscular physique. 

MacronutrientPercentage
Carbohydrate55%-60%
Protein25%-30%
Fats15%-20%
Calories (M/F)2,700

Weekly Schedule

MonTuesWedThursFriSatSun
PushPullLegsUpperLowerAccessoryRest

Push

ExerciseSets RepsRest
Bench Press 4845-60 secs
Dumbbell Incline Press38-1230-45 secs
Bulgarian Split Squats31230-45 secs
Lying Leg Curl31030-45 secs
Leg Press41230-45 secs
Shoulder Press38-1030-45 secs
Dips3830-45 secs

Pull

ExerciseSets RepsRest
Deadlifts4845-60 secs
Wide Grip Lat Pulldown4830-45 secs
Seated Row4830-45 secs
Cable Face Pull31230-45 secs
Dumbbell Single-Arm Row31030-45 secs
Dumbbell Bicep Curls3830-45 secs

Legs

ExerciseSets RepsRest
Back Squat4845-60 secs
Romanian Deadlifts38-1230-45 secs
Dumbbell Walking Lunges31230-45 secs
Hamstring Curls310-1230-45 secs
Leg Extensions310-1230-45 secs
Standing Calf Raises32030-45 secs
Seated Calf Raises32030-45 secs

Upper

ExerciseSets RepsRest
Bench Press 38-1245-60 sec
Dumbbell Incline Press38-1230-45 sec
Wide Grip Lat Pulldown4845-60 sec
Cable Row38-1230-45 secs
Dumbbell Shoulder Press3830-45 secs
Dumbbell Cross Body Curls3830-45 secs
Cable Tricep Pushdown31030-45 secs

Lower

ExerciseSets RepsRest
Back Squat31245-60 sec
Reverse Hack Squat38-1030-45 sec
Bulgarian Split Squat 3845-60 sec
Leg Extensions38-1230-45 secs
Standing Calf Raises3830-45 secs

Accessory

ExerciseSets RepsRest
Dumbbell Shoulder Press4845-60 sec
Tricep Pushdowns48-1230-45 secs
Dumbbell Hammer Curls4830-45 secs
Machine Calf Raises4830-45 secs
Plank Twists32030-45 secs
Crunches31530-45 secs
Leg Lifts31230-45 secs

6-Day Workout Routine at Home

at home 6 days workout plan

The 6-day workout routine for home is based on exercises that can be performed anywhere.

While the program does have dumbbells programmed into it, these can be substituted for kettlebells, with no resistance, or any weight you find around the house. 

MacronutrientPercentage
Carbohydrate55%-60%
Protein25%-30%
Fats15%-20%
Calories (M/F)3,000/2,500

Weekly Schedule

MonTuesWedThursFriSatSun
UpperLowerUpperLowerUpperLowerRest

Upper

ExerciseSets RepsRest
Push-Ups415-2045-60 secs
Elevated Push-Ups41530-45 secs
Tricep Push-Ups31230-45 secs
Dips410-1530-45 secs
Leg Lifts31530-45 secs
Scissors32030-45 secs
Crunches31530-45 secs

Lower

ExerciseSets RepsRest
Dumbbell Thrusters4845-60 secs
Squats38-1230-45 secs
Dumbbell Walking Lunges31230-45 secs
Hip Thrusts310-1230-45 secs
Jump Squats310-1230-45 secs
Standing Calf Raises32030-45 secs
Plank Twists32030-45 secs
Bicycle Crunches32030-45 secs

Pro-Tips for Training Your Body Effectively With the 6-Day Workout Split

six day workout split tips

Here are some pro tips to help you get the most out of your 6-day workout split.

Recovery

If you are planning on trying a 6-day workout split, recovery needs to be at the top of your priority list.

When you perform split days with fewer active days, you not only have more rest days but days between workouts.

While this doesn’t sound like much, think about it this way.

When you do a 4-day workout split, you have roughly 12 days off a month.

When you do a 5-day workout split, you get eight rest days per month.

And when you do a 6-day workout split you get just four days to rest and recover each month.

That is almost nothing in comparison, which will be tough for your body and mind.

On your sole weekly rest day, consider an active recovery day with a walk or a recreational activity. This will get the body moving, the blood flowing, and loosen the joints.

Also, consider getting a massage, or even heading out for a cheat meal. These self-care activities will help keep your mind and body fresh, helping you reset and start the following week’s workouts firing on all cylinders. 

Increase Protein

Related: 25 Protein Boosters To Increase Your Protein

When taking on the massive workload of a 6-day training split, you will need enough protein to build muscle and aid in recovery.

Studies recommend consuming 1.6g – 2.2g of protein per kilogram of body weight. This can be a difficult target to hit if you aren’t used to eating this much.

So, focus on eating protein-rich foods, such as lean chicken, tuna, beef, seeds, and nuts.

And if you are still under your target, consider supplementation with a protein shake or protein bar. 

Increase Calories

To take on the huge task of training six days a week, your body will need additional fuel.

This will give you the energy necessary to perform, recover, and increase muscle mass.

The recommended daily calorie intake to maintain weight is 2,500 for men and 2,000 for women.

However, this may vary due to weight, height, and activity levels.

For a male at 5’10, 180 lbs who is training six times per week, a calorie intake of 3,118 is needed to maintain weight. 

A female of 5’5, 160 lbs who is training six days a week will require 2,460 calories per day to maintain weight. 

To find out your exact calorie intake for your gender, height, weight, and activity level, try this calorie calculator.

To gain weight, consume a surplus of 500 calories per day. Meanwhile, a daily 500-calorie decrease should be considered for weight loss.

Track Progress

One of the most effective ways to get the most out of your training is to track your progress.

By noting, monitoring, and tracking your lifts, measurements, and nutrition, you will be able to see and appreciate your progress.

This can be the difference between sticking with the program or bailing out down the track, as hurdles such as plateaus and fatigue can at times make it feel like a slog.

Tracking can give you that added motivation to keep pushing.

Deload

When you are training with such intensity for a long time the body can become fatigued.

When this happens signs of overtraining can begin to appear.

Things like ongoing soreness, lack of interest, lack of motivation, and poor performance are telling signs it’s time to take a break.

However, instead of stopping altogether, consider taking a deload week.

Deload weeks are weeks where you decrease your resistance by as much as 50% and perform your workout as usual with the same intensity and form.

This allows the body to keep moving, consolidate the movement of the previous week’s training, and keep you in a routine.

The key here is to program your deload weeks when you’re planning your training blocks. These can be done every four or six weeks.

The choice is really up to you, however, when you are in the gym almost every day with a 6-day training split, this will be a welcome break. 

It will allow you to train hard knowing that you have deload and recovery weeks in sight. That too can be the difference between remaining consistent or throwing the towel in. 

Final Thoughts

The 6-day split is a great way to take your training to the next level.

However, unlike other splits, it demands an incredible amount of time, energy, focus, and discipline.

And while the results that come from this split routine speak for themselves, it can only happen if you stay consistent with your training.

So, before you set out to crush your 6-day workout split, create a plan, track your nutrition, and prioritize recovery and rest days.

These factors will ensure your change will be a success.

So, are you considering taking up the challenge of jumping into a 6-day split?

Let us know in the comments.   

Is a 6-day split good for muscle growth?

Yes, the 6-day split is good for muscle growth. Research suggests that an increase in training volume is linked to enhanced muscle hypertrophy.

To ensure the success of a 6 day split, recovery and rest days should be a priority. Remaining consistent is the key to long-term growth. 

What is the 6-day Arnold split?

The Arnold split is a 3-day split routine performed twice a week. This is a high-volume training split with the configuration of day one – chest and back, day two – shoulders and arms, and day three – legs. Repeat.

Is a 6-day PPL split too much?

A 6-day PPL split is a very intense training routine that challenges individuals to essentially double their training loads while reducing rest days.

This may be too much for some individuals. However, it depends on the type of exercises programmed and the lifter’s experience level.

Is 6 days a week in the gym okay?

Yes, it is okay to go to the gym six days per week, provided that nutrition and recovery are prioritized.

If you fail to recover and capitalize on scheduled rest days, fatigue, poor performance and lack of motivation may follow, leading you to drop off your training altogether.

Recovery, correct nutrition, scheduled rest days, and deload weeks can go a long way to ensuring the success of a 6-day training split.  

What’s the best 6-day workout split?

The best 6-day workout split is the one that suits your training goals and that you find the most enjoyable.

The most effective 6-day workout split is the one that keeps you stimulated and interested.

This will help you be consistent, which is where the result will come. 

Is it better to do full-body everyday or split?

This comes down to personal goals, training preferences, and availability. 

Full-body training is great for hitting all muscles in one session. However, the number of exercises performed for each muscle group will be limited to one to two exercises due to time constraints.

Full-body workouts will also need a day to rest in between for recovery. 

Split routines, on the other hand, allow you to increase the number of exercises per muscle group and train opposing muscle groups on back to back days.

This increases training volume while still prioritizing recovery. 

What is a good 6-day workout routine for the gym?

A good 6-day workout routine is PPL, or upper/lower. These splits are simple and effective ways to train movements and muscle groups. 

However, this will ultimately come down to your personal preference and the split that works best for you. 

What are the signs of overtraining?

Signs of overtraining are fatigue, poor performance, lack of motivation, or disinterest. 

If you are noticing any of these signs of training, schedule a deload week, and recovery days into your training.

These will help your body recover and your mind reset.  

Is 6 days in a row at the gym too much?

Six days in a row at the gym is very intense.

However, this depends on the individual, their experience level, and how they prioritize nutrition, recovery, and programming.

Are six sets a week enough to build muscle?

Six sets a week will build muscle. However, depending on the exercise, stimulus, and intensity, it may take longer than performing a greater number of sets.