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6-Day Workout Routine for Muscle Mass (Push Your Limits)

Tyler Sellers
Published by Tyler Sellers
Last updated: May 30, 2023

The 6-day workout split is an intense training program that breaks down your weekly training into individual sessions over six days.

As a personal trainer with over a decade of experience, I've curated a comprehensive 6-day gym workout schedule featuring top-rated exercises to ensure that you’re working all your major muscle groups throughout the week.

Quick Summary

  • You can begin a 6-day workout routine for muscle mass by employing the push/pull/legs split, which enables you to work the same muscle group twice a week.
  • Following the 6-day workout split can enhance your weight loss, strength, and endurance by effectively targeting all areas of your body.
  • While training large muscle groups twice a week with heavy weights is safe, taking certain precautions, such as ensuring adequate sleep, limiting workout duration, and maintaining proper nutrition.

6-Day Training Program

Gym partners performing a training program

The push/pull/legs workout routine split is a great way to structure your workouts.

By targeting your chest, shoulders, and triceps during push sessions, your back and biceps during pull sessions, and all your lower body muscles during legs, you ensure each muscle group gets the proper attention it needs.

Research has shown that incorporating this method can lead to better muscle mass compared to training a single muscle group daily.

Day 1: Push

  • Dumbbell bench press - 3 sets of 8-12 reps
  • Arnold press - 3 sets of 8-12 reps
  • Skull crusher - 3 sets of 8-12 reps
  • Lateral raise - 3 sets of 8-12 reps
  • Pec deck - 3 sets of 8-12 reps

Day 2: Pull

Performing cable lat pulldown
  • T-bar row - 3 sets of 8 to 12 reps
  • Lat pulldown - 3 sets of 8 to 12 reps
  • Bicep curl - 3 sets of 8 to 12 reps
  • Face Pull - 3 sets of 8 to 12 reps

Day 3: Legs

  • Dumbbell squat - 3 sets of 8 to 12 reps
  • Romanian deadlift - 3 sets of 8 to 12 reps
  • Leg extension - 3 sets of 8 to 12 reps
  • Standing calf raise - 3 sets of 8 to 12 reps

Day 4: Rest

You must take the whole day off from weight training or any other form of strength training to increase muscle mass and prevent the risk of injury [1].

This is particularly important if you commit to the 6-workout split, as you only have one day to allow your muscle fibers to heal and grow stronger.

“If you don't allow sufficient time off to replenish your glycogen stores and give your muscles time to recover from damage, performance will be compromised. Further disregard of replenishment can lead to sustained muscle soreness and pain.”

- Elizabeth Quinn, Exercise Physiologist

Day 5: Push

Performing cable flys
  • Seated overhead press - 3 sets of 8 to 12 reps
  • Cable chest flys - 3 sets of 8 to 12 reps
  • Skullcrusher - 3 sets of 8 to 12 reps
  • Plate front raise - 3 sets of 8 to 12 reps

Day 6: Pull

  • Assisted pull-ups - 3 sets of 8 to 12 reps
  • Seated cable row - 3 sets of 8 to 12 reps
  • Bent-over row - 3 sets of 8 to 12 reps
  • Seated wrist curl - 3 sets of 8 to 12 reps

“There are plentiful benefits to a push, pull, legs training split. But, crucially, that doesn't mean it's a one-size-fits-all training plan. Instead, those looking to train using the PPL split should first take a beat to figure out what their schedule, equipment access, and individual fitness level allows for.”

- Edward Cooper, Fitness Editor

What Are the Benefits of the 6-Day Workout Split?

Lifting two dumbbells

The benefits of the 6-day split are increased muscle growth, better cardiovascular health, weight loss, and more efficient workout sessions.

1. Enhanced Muscle Growth

The 6-day workout split is an effective way to build muscle mass more quickly as you train all major muscle groups twice a week [2].

This training frequency ensures the ideal number of sets for increasing muscle hypertrophy is performed [3].

2. Increases Strength

Lifting a single dumbbell

The 6-day workout split allows for more frequent practice of the main lifts (such as the squat, bench press, and deadlift), which are essential for building muscle and strength [4,5].

You can also include isolation exercises, stimulating significant strength gains and creating a well-rounded workout routine [6].

Additionally, this workout schedule allows you to distribute your training sessions throughout the week, reducing the risk of overtraining and muscle soreness.

This means that you are more likely to maintain performance consistently across all sets and avoid experiencing fatigue toward the end of your sets.

3. Different Training Strategies

The 6-day gym workout schedule allows you to structure your resistance training in various ways based on your specific goals and preferences:

  • The push/pull/legs (PPL) split - Divides your workout based on the primary movement patterns involved. While pull exercises target your back and biceps, push day sessions target your chest, shoulders, and triceps. Leg exercises target muscles in your lower body (the quads, hamstrings, calves, and glutes).
  • The upper/lower split - Divides your workout based on the lower and upper body, allowing you to work each muscle group with more significant frequency while having ample time for recovery between workouts of each major muscle group.
  • The bro split - This method is convenient primarily for individuals looking to improve specific areas of their bodies. It involves dedicating one day to each muscle group.
  • The Power Hypertrophy Upper Lower (PHUL) - Combines isolation and compound exercises to maximize muscle growth and strength.

4. Weight loss

Woman with weight loss

The 6-day workout routine is also suitable for weight loss and improving body composition.

Research has proven that performing exercise for a longer duration than the recommended 150 minutes per week can be more effective at helping you achieve your weight loss goals [7].

“More vigorous forms of exercise, such as strength training, can help you build muscle. As your strength and endurance improves, you're able to put more work into your workouts, increasing the calorie burn as the intensity goes up.”

- Gabby Landsverk, Nutrition & Fitness Reporter

5. Improve Your Quality of Life

Establishing a 6-day workout split is an effective way to get into the habit of working out regularly.

Beyond physical benefits, exercise can boost your mental health by reducing negative mood and improving cognitive function [8].

Is the 6-Day Workout Routine Efficient?

Man flexing muscles

Yes, the 6-day workout routine is efficient considering various factors such as intensity, total training volume (the number of sets, reps, and weight), and time.

With this weekly workout schedule, you can target all major muscle groups the recommended two times per week, as mentioned above, all while saving time at the gym [9].

This method allows you to split your workouts into shorter, more manageable sessions, which makes it an ideal approach for those who want to target specific muscle groups with more volume but have limited time.

You’ll also be able to maintain peak performance throughout your workout and avoid muscle soreness and burnout.

“A 6-day workout split that involves training each muscle group about once a week would be something a more novice lifter could manage as it allows for enough recovery time based on each muscle group. However, the general consensus is that the most effective 6 day split will be one that trains each muscle group at least twice a week.”

- Garett Reid, Fitness Editor

Related: Best 4-Day Workout Split

Is It Okay to Workout 6 Days a Week?

Performing Push and Pull workout

Yes, it is okay to work out 6 days a week as long as you take the proper precautions. There are a few things to keep in check to maximize your results and avoid injury.

First, as this is an advanced training schedule, you should maintain a calorie surplus and consume sufficient protein to optimize muscle growth and recovery [10].

Additionally, at least seven hours of sleep promotes muscle protein synthesis and recovery after intense workouts [11].

Another essential thing to keep in mind to get the most out of your 6-day workout plan is to have a rest day. Taking a day off is critical to re-energize for your subsequent training sessions and avoid burnout.

Lastly, always warm up before your workout to lower the risk of injury and increase your blood flow [12].

Completing a cool-down after workouts can be an essential part of your exercise routine.

It should last between five to allow your heart rate to gradually decrease and to relax your muscles.

By completing this, you help your body recover faster from the intensity of your workout.

You can use different ways to achieve a cool down exercises, such as walking, jogging, practicing yoga, or stretching [13].

According to research, cooldowns can decrease any delayed onset muscle soreness and aid in increasing circulation and removing waste in the muscle tissues [14].

In addition, it is advisable to vary the body parts you target between workout sessions. For example, if you train your leg muscles on Monday, focus on an upper body muscle on the following day to avoid injury.

It is also recommendable to switch exercises to avoid hitting plateaus and prevent boredom is also recommended.

“To continue making gains, variation is key. Switching things up with cross-training workouts — i.e. doing something like cycling, swimming, dancing, TRX, running, walking or other exercise that's varied from your norm — adds balance to your week and keeps things interesting”.

- Geoff Tripp, Certified Strength & Conditioning Specialist

What to Consider When Choosing Your Training Split?

Struggling to perform a workout

When choosing your training split, you should consider factors such as your fitness goals, availability, age, recovery needs, and personal preferences.

The 6-day gym workout routine is the best for muscle gain, but only if you are consistent and motivated enough to stick with it in the long run.

Before deciding on a 6-day plan, there are other factors to consider, such as your schedule, lifestyle, training experience, and fitness level.

Gym newbies do not need to train six days a week to see progress; a total-body strength training workout two to three times weekly is sufficient.

Intermediate-level gym-goers can also benefit from a lower-frequency workout routine (three to five days a week). 

The 6-day workout schedule is for advanced gym enthusiasts or intermediate and advanced bodybuilders who want significant strength and muscle gains.

Additionally, your recoverability and ability to handle stress are essential factors to assess before committing to a demanding 6-day routine. Burnout can occur if you take on too much too soon.

You should create a workout plan that aligns with your needs and allows you to make sustainable progress over time.


Is Working Out Six Days a Week Good for Muscle Mass?

Yes, working out six days a week is good for muscle mass and overall fitness, allowing you to incorporate more exercises for each muscle group.

Is 6-Day a Week in the Gym Too Much For a Beginner?

Yes, a 6-day gym workout plan is too much for a beginner. Two to three days of strength training per week is recommended for beginners, with two to three rest days in between sessions to optimize muscle recovery, avoid injury, and help the body gradually adapt to the new exercise demands.

What Muscle Groups Should I Target Together for 6 Days?

You should target the chest and triceps on one day, your back and biceps on another, and your leg muscles and shoulders together. This way, you can optimize your workout routine and avoid overtraining.

The Best Protein Powders for Muscle Mass

For optimal results from your 6-day workout routine, enhance it by incorporating a high-quality protein powder.

However, choosing a good quality product tailored to your dietary needs and preferences is essential. Here are some tried-and-tested options that may help you achieve your fitness goals:

Our team researched extensively the ingredients included and used these products to see if they live up to their claims.

They can provide significant benefits when incorporated into a well-rounded fitness regimen, such as increasing energy levels and muscle mass.


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