What Is The Best 6 Day Workout Split? A Detailed Guide For You

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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?

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

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?

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.

Pros	Cons
Increase training volume	Training almost every day
Target more muscle groups	Smaller recovery window
Greater focus on muscles/movements	Increased mental/physical demand
Potential for greater results	Time-consuming

How to Structure 6 Day Workout Splits

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 Arnold 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?

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?

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

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 various resistance training exercises, with additional cardio to burn those extra calories.

Macronutrient	Percentage
Carbohydrate	55%-60%
Protein	25%-30%
Fats	15%-20%
Calories (M/F)	2,200/1,700

Weekly Schedule

Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Push	Pull	Legs	Upper	Lower	Circuit	Rest

Push

Exercise	Sets	Reps	Rest
Bench Press	3	8-12	45-60 secs
Dumbbell Incline Press	3	8-12	30-45 secs
Goblet Squat	3	12	30-45 secs
Dumbbell Walking Lunges	3	10	30-45 secs
Leg Press	3	10	30-45 secs
Shoulder Press	3	8-10	30-45 secs
Dips	3	8	30-45 secs
Cardio		15 mins

Pull

Exercise	Sets	Reps	Rest
Deadlifts	3	8-12	45-60 secs
Wide Grip Lat Pulldown	3	8	30-45 secs
Seated Row	3	8-12	30-45 secs
Dumbbell Single-Arm Row	3	10	30-45 secs
Dumbbell Bicep Curls	3	8	30-45 secs
Cardio		15 mins

Legs

Exercise	Sets	Reps	Rest
Back Squat	3	8-10	45-60 secs
Romanian Deadlifts	3	8-12	30-45 secs
Dumbbell Walking Lunges	3	8-10	30-45 secs
Hamstring Curls	3	10	30-45 secs
Leg Extensions	3	10	30-45 secs
Standing Calf Raises	3	15	30-45 secs
Seated Calf Raises	3	15	30-45 secs
Cardio		15 mins

Upper

Exercise	Sets	Reps	Rest
Bench Press	3	8-12	45-60 sec
Dumbbell Incline Press	3	8-12	30-45 sec
Wide Grip Lat Pulldown	4	8	45-60 sec
Seated Row	3	8-12	30-45 secs
Dumbbell Shoulder Press	3	8	30-45 secs
Dumbbell Bicep Curls	3	8	30-45 secs
Cable Tricep Pushdown	3	10	30-45 secs

Lower

Exercise	Sets	Reps	Rest
Back Squat (Light Weight)	3	8-12	45-60 sec
Goblet Squat	3	8-12	30-45 sec
Walking Lunges	3	8	45-60 sec
Hamstring Curls	3	8-12	30-45 secs
Standing Calf Raises	3	8	30-45 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.

Exercise	Sets	Reps	Rest
Push-Ups	4	30 secs	–
Bodyweight Squats	4	30 secs	–
Bear Crawls	4	30 secs	–
Kettlebell Swings	4	30 secs	–
Dumbbell Thrusters	4	30 secs	–
Mountain Climbers	4	30 secs	–
Rest			60-90 secs

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.

Macronutrient	Percentage
Carbohydrate	55%-60%
Protein	25%-30%
Fats	15%-20%
Calories (M/F)	3,200/2,700

Weekly Schedule

Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Chest/Back	Shoulders/ Arms	Legs	Rest	Chest/Back	Shoulders/Arms	Legs

Push

Exercise	Sets	Reps	Rest
Bench Press	4	8	45-60 secs
Dumbbell Incline Press	4	8	30-45 secs
Bulgarian Split Squats	3	12	30-45 secs
Reverse Hack Squat	4	8	30-45 secs
Leg Press	4	10	30-45 secs
Shoulder Press	3	8-10	30-45 secs
Dips	3	8	30-45 secs

Pull

Exercise	Sets	Reps	Rest
Deadlifts	4	8	45-60 secs
Pull-Ups	4	8	30-45 secs
Wide Grip Lat Pulldown	4	8	30-45 secs
Seated Row	4	8	30-45 secs
T-Bar Row	4	8	30-45 secs
Dumbbell Single-Arm Row	3	10	30-45 secs
Dumbbell Bicep Curls	3	8	30-45 secs

Legs

Exercise	Sets	Reps	Rest
Back Squat	4	8	45-60 secs
Romanian Deadlifts	4	8-10	30-45 secs
Dumbbell Walking Lunges	3	8-10	30-45 secs
Hamstring Curls	3	10-12	30-45 secs
Leg Extensions	3	10-12	30-45 secs
Standing Calf Raises	4	20	30-45 secs
Seated Calf Raises	4	20	30-45 secs

Upper

Exercise	Sets	Reps	Rest
Bench Press	3	8-12	45-60 sec
Dumbbell Incline Press	3	8-12	30-45 sec
Wide Grip Lat Pulldown	4	8	45-60 sec
Seated Row	3	8-12	30-45 secs
Dumbbell Shoulder Press	3	8	30-45 secs
Dumbbell Bicep Curls	3	8	30-45 secs
Cable Tricep Pushdown	3	10	30-45 secs

Lower

Exercise	Sets	Reps	Rest
Back Squat	4	8	45-60 sec
Reverse Hack Squat	3	8-10	30-45 sec
Bulgarian Split Squat	3	8	45-60 sec
Hamstring Curls	3	8-12	30-45 secs
Standing Calf Raises	3	8	30-45 secs

Accessory

Exercise	Sets	Reps	Rest
Dumbbell Shoulder Press	4	8	45-60 sec
Dumbbell Lateral Raises	3	8-12	30-45 sec
Dips	4	8	45-60 sec
Tricep Pushdowns	4	8-12	30-45 secs
Barbell Bicep Curls	4	8	30-45 secs
Dumbbell Hammer Curls	4	8	30-45 secs
Seated Calf Raises	3	20	30-45 secs

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.

Macronutrient	Percentage
Carbohydrate	55%-60%
Protein	25%-30%
Fats	15%-20%
Calories (M/F)	2,800/2,300

Weekly Schedule

Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Upper	Lower	Upper	Lower	Upper	Lower	Rest

Upper

Exercise	Sets	Reps	Rest
Bench Press	3	8-12	45-60 sec
Dumbbell Incline Press	3	8-12	30-45 sec
Wide Grip Lat Pulldown	3	10	45-60 sec
Seated Row	3	10	30-45 secs
Dumbbell Shoulder Press	3	8	30-45 secs
Dumbbell Bicep Curls	3	8	30-45 secs
Cable Tricep Pushdown	3	10	30-45 secs

Lower

Exercise	Sets	Reps	Rest
Back Squat	3	8-12	45-60 sec
Leg Press	3	8-10	30-45 sec
Dumbbell Alternating Lunges	3	10	45-60 sec
Hamstring Curls	3	8-12	30-45 secs
Leg Extensions	3	8-12	30-45 secs
Machine Standing Calf Raises	3	10-15	30-45 secs

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.

Macronutrient	Percentage
Carbohydrate	55%-60%
Protein	25%-30%
Fats	15%-20%
Calories (M/F)	3,000/2,500

Weekly Schedule

Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Push	Pull	Legs	Push	Pull	Legs	Rest

Push

Exercise	Sets	Reps	Rest
Bench Press	4	8	45-60 secs
Dumbbell Incline Press	4	8	30-45 secs
Back Squat	4	88	30-45 secs
Bulgarian Split Squat	3	8-10	30-45 secs
Leg Press	4	8	30-45 secs
Barbell Overhead Press	3	8-10	30-45 secs
Dips	3	8	30-45 secs

Pull

Exercise	Sets	Reps	Rest
Deadlifts	4	8	45-60 secs
Pull-Ups	4	8	30-45 secs
Narrow Grip Lat Pulldown	4	8	30-45 secs
T-Bar Row	4	8	30-45 secs
Cable Row	4	8	30-45 secs
Dumbbell Single-Arm Row	3	10	30-45 secs
Dumbbell Bicep Curls	3	8	30-45 secs

Legs

Exercise	Sets	Reps	Rest
Back Squat	4	8	45-60 secs
Goblet Squats	3	12	30-45 secs
Dumbbell Walking Lunges	3	8-10	30-45 secs
Dumbbell Romanian Deadlifts	3	10-12	30-45 secs
Leg Extensions	3	10-12	30-45 secs
Standing Calf Raises	4	20	30-45 secs
Seated Calf Raises	4	20	30-45 secs

Upper-Lower Split 6 Days a Week

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.

Macronutrient	Percentage
Carbohydrate	55%-60%
Protein	25%-30%
Fats	15%-20%
Calories (M/F)	3,200/2,700

Weekly Schedule

Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Upper	Lower	Upper	Lower	Upper	Lower	Rest

Upper

Exercise	Sets	Reps	Rest
Bench Press	3	8-12	45-60 sec
Dumbbell Incline Press	3	8-12	30-45 sec
Cable Flys	3	10	30-45 sec
Wide Grip Lat Pulldown	4	8	45-60 sec
Cable Row	4	8	30-45 secs
Dumbbell Shoulder Press	3	8	30-45 secs
Dumbbell Lateral Raises	3	10	30-45 sec
Dumbbell Bicep Curls	3	8	30-45 secs
Cable Tricep Pushdown	3	10	30-45 secs

Lower

Exercise	Sets	Reps	Rest
Back Squat	4	8-12	45-60 sec
Bulgarian Split Squat	4	8	30-45 sec
Reverse Hack Squat	4	8	45-60 sec
Goblet Squats	4	12	30-45 secs
Dumbbell Romanian Deadlifts	3	12	30-45 secs
Hamstring Curls	3	8-12	30-45 secs
Leg Extensions	3	8-12	30-45 secs
Machine Standing Calf Raises	3	10-15	30-45 secs

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.

Macronutrient	Percentage
Carbohydrate	55%-60%
Protein	25%-30%
Fats	15%-20%
Calories (M/F)	3,200/2,700

Weekly Schedule

Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Chest	Back	Legs	Shoulders	Arms	Accessory	Rest