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Let us just start by saying, a 6 day workout split is not for the faint of heart...at least not an effective one. But for those who have experience, determination and dedication, it can be the best training split frequency for building muscle and strength, for both men and women alike.
This article will dive into the nitty gritty of the mighty 6 day workout split to teach you all you need to know. It also contains a full 6 day weight training split program that you can follow if you decide to take the 6-days-of-working-out-a-week journey.
Table of Contents:
What is a 6 day split?
Benefits of a 6 day workout split
Can anyone do a 6 day weightlifting split?
How to determine if a 6 day lifting workout plan is right for you
Different options for 6 day gym workout routines
What is the overall best 6 day split?
Best exercises for your workout split
The ultimate 6 day workout split routine
Training & programming tips
Optimizing recovery
FAQs
6 day bodyweight workout plan info
WHAT IS A 6 DAY WORKOUT SPLIT?
A 6 day workout split is a routine that involves 6 workout sessions per week, done on 6 different days.
So, that’s 6 workouts, 6 different days, with only 1 rest day each week.
If that sounds intense and like it's a lot, that’s because it is! Working out 6 days per week puts you in the same league as "The Rock", as Dwayne Johnson's workout regimen includes both cardio and weight lifting 6 days a week.
Point being, a 6 day split should be saved for more advanced lifters who really know how to optimize their training and recovery.
In regards to bodyweight-only workouts, a training schedule of 6 days a week becomes more penetrable for a wide range of fitness levels, as bodyweight training can be less taxing on the body. Nevertheless, optimizing both your workouts and recovery are important regardless of whether you are lifting weights or doing calisthenics.
BENEFITS OF A 6 DAY SPLIT
The benefits of a 6 day gym workout schedule will vary based on what kind of six day split you are doing.
If you are doing a 6 day split that has you training each muscle group two or three times per week, the main benefit would be maximizing the frequency of hitting each muscle. Studies show training each muscle group twice a week is best for hypertrophy.
If you are doing a 6 day split that train each muscle group once a week, that means your volume is spread out across the week. This allows you to really hone in on a muscle group each workout to maximize the intensity.
Then, you also have the option with 6 day splits to program your workouts in a way that produces a great mix of both frequency and intensity.
More benefits of a 6 day split workout routine:
Your workouts don't need to be so high volume, as you have 6 days to get everything done each week. In other words, you can get in and out of the gym (45-60 mins per session).
A 6 day lifting routine allows for more variety in your training, as in you can do a greater number of exercises.
You can train 6 days a week! Once the habit for exercising is built, it becomes addicting and something to look forward to, so for a lot of people, the more they can train, the better!
Finally, a 6 day split allows for multiple variations of splits. You can create a 6 day split in many different ways and for many different goals - strength, hypertrophy, powerbuilding, fat loss, etc. So you can change up the plan every training cycle (4-12 weeks) while still keeping at six workouts per week.
CAN ANYONE DO A 6 DAY WORKOUT PLAN?
If you have adequate training experience, you can lift 6 days per week (7 days is just an overkill for most people, including top tier athletes).
For those who are more novice level, go with a 3 day split or 4 day split. And if you are an intermediate lifter (say, 1-3 years of training), a 4 or 5 day split should be perfectly effective.
In fact, any number of days can be effective for any fitness level if programmed correctly. You'll see what we mean as you continue reading on.
If you really want to train 6 days per week, but feel lifting weights for all 6 days is probably too much for you (lifting heavy weights is taxing on the body after all), then make a couple of those training days a cardio, HIIT or bodyweight workout, rather than just lifting every day. You can also spend a day on things like Yoga or movement skills (agility, speed, explosiveness, etc.).
HOW TO DECIDE IF A 6 DAY LIFTING SPLIT IS RIGHT FOR YOU
If you are still unsure whether a 6 day split is right for you, just think about the following points:
Training experience
Your age
Goals
Your availability
Your rest and recovery needs
Your weaknesses
Your preference
Following the FITT principle guidelines (Frequency, Intensity, Time, and Type), determine if you have the time, dedication (it can be a challenge to stay consistent with both workouts and diet & recovery when training 6 days a week), youthfulness, and experience.
If you said yes to all of these and want to get into the best shape of your life, then a 6 day weight training split can be great.
DIFFERENT OPTIONS FOR A 6 DAY WORKOUT SPLIT
There are several ways to program a 6 day lifting routine. Below are some of the most popular and effective options for 6 day splits.
1) 6 Day PPL Workout Split
Advanced option:
Day 1: Push
Day 2: Pull
Day 3: Legs
Day 4: Push
Day 5: Pull
Day 6: Legs
Day 7: Rest
Intermediate-advanced option:
Day 1: Push
Day 2: Pull
Day 3: Legs
Day 4: Rest
Day 5: Push
Day 6: Pull
Day 7: Legs
Day 8: Rest
Repeat
2) 6 Day Upper/Lower Workout Split
Day 1: Upper (strength)
Day 2: Lower (strength)
Day 3: Upper (hypertrophy)
Day 4: Lower (hypertrophy)
Day 5: Upper (endurance)
Day 6: Lower (endurance)
Day 7: Rest
Note: You can move the rest day to any day. Also, you can focus your upper and lower days on any goal you’d like.
3) 6 Day Arnold Workout Split
Day 1: Chest & Back
Day 2: Legs
Day 3: Shoulders & Arms
Day 4: Rest
Repeat
This is a 3 days on, 1 day off, so essentially a 6 day training split.
4) 6 Day Workout Split Bro Split
Day 1: Chest & Tricep
Day 2: Back & Bicep
Day 3: Shoulders & Calves
Day 4: Legs & Glutes
Day 5: Rest
Day 6: Chest & Tricep
Day 7: Back & Bicep
Day 8: Shoulders & Calves
Day 9: Legs & Glutes
Day 10: Rest
Day 11: Chest & Tricep
Day 12: Back & Bicep
Day 13: Shoulders & Calves
Day 14: Legs & Glutes
Repeat
This is your typical bro split with just one rest day after all muscles have been worked.
As you can see, on the two week scale, you’ve trained each muscle group 3 times. So, the “6 Day Bro Split” allows for a little higher muscle frequency than the more standard 5 day bro split, yet it still allows for plenty of rest time between each muscle group.
5) 6 Day Workout Split Athlete Routine
Day 1: Upper
Day 2: Lower
Day 3: Bodyweight HIIT or Cardio & Core & Movement Practice (agility, explosiveness, speed)
Day 4: Rest
Repeat
WHAT ABOUT CORE/ABS?
While core wasn’t listed, you should obviously be hitting your core. The thing is, though, if you are doing big compound lifts like squats, deadlifts, bench press and military press, your core will be getting plenty of work. So, you won’t need to spend an entire workout on core. Just add one or two core exercises to the end of your workouts two to three times a week.
The best core exercises to add to the end of a workout are:
Hanging Leg Raises
Planks & Side Planks (and variations of planks)
Rotational & Anti-Rotational Exercises like Wood Choppers & Pallof Press
Anti-Lateral Movements like Side Bends
WHAT ABOUT CARDIO?
Cardio can be done at your discretion. You may choose to do cardio after your workouts on some days or in the mornings. Cardio is optional. Cardio should be done if you have cardiovascular health goals and/or you want to burn calories, as weight training doesn't hold a candle to cardio in terms of calorie burn.
WHAT IS THE BEST 6 DAY WORKOUT PLAN?
The best 6 day workout split is arguably the Push Pull Legs 6 Day Split, which was the first option we listed above. It allows you to hit each muscle group twice a week and it’s super efficient because you are training muscles that work together at the same time, and thus the next workout session will focus on opposing muscles groups that have no conflict in terms of recovery.
Overall, it is efficient and it facilitates recovery better than other body part splits.
If this doesn’t make sense, let us explain a little better...
With a split like the Bro Split, you have chest and triceps on day 1 and then shoulders on day 3, that only gives you on rest day between muscle groups that are often involved in the same exercise (i.e. bench press uses the shoulders and overhead presses uses the upper chest).
The Arnold split has the same issue. You really have to be a beast on recovery mode to get good results with these splits, whereas the Push Pull Legs split gives you the most possible rest time and frequency for your muscle groups based on 6 workouts per week. Moreover, you can even do a rest day after every one PPL, rather than after every two PPLs.
6 DAY PPL FTW!
So, our ULTIMATE 6 DAY SPLIT is the 6 Day PPL Workout Split. That is the workout plan we have laid out for you.
But before we get into it, let us explain the basics to you regarding the exercises and workout structure.
MAIN MUSCLE GROUPS:
Push:
Chest
Shoulders
Triceps
Pull:
Back (i.e. Lats, Traps, Rhomboids, Erector Spinae)
Biceps
Forearms
Legs:
Quads
Hamstrings
Glutes
Calves
We recommend doing a couple core exercises after your workout on either Push or Pull Days.
Note: Although the rear delts are a shoulder muscle, it is a primary mover for pulling not pushing, so the rear delts will be targeted on pull days.
MAIN EXERCISES:
Here are the main exercises (with the primary mover or movers in parenthesis)
Push:
Pull:
Legs:
ACCESSORY EXERCISES:
Accessory exercises are either assistance compound lifts or isolation exercises. These should be done after your main compound exercise.
Here are some of the best ones...
Push:
Dumbbell or Barbell Incline Bench
Dumbbell Shoulder Press
Arnold Press
Landmine Presses
Parallel Dips
Close Grip Bench
Chest Flys
Diamond Push Ups
Tricep Kickbacks
Tricep Dips
Tricep Extensions
Skull Crushers
Dumbbell Lateral & Front Raises
Pull:
Rack Pull
Farmer’s Walk
Shrug (barbell and dumbbell)
Kroc Row
Seated Row (different grip position - underhand, overhand, close grip)
T-Bar Row
Cable Pullover
Lat Pull Down
Lat Press Down
Standing Single Arm Row (with Cable)
Rear Delt Fly
Hyperextensions
Barbell Curl
Variations of curls (hammer, reverse, armpit curls, etc.)
Legs:
Hip Thrusts
Sumo Deadlift or Trap Bar Deadlift
Stiff-Leg Deadlifts & RDLs
Leg Press
Good Mornings
Lunges & Split Squats (variations)
Calf Raises (standing, seated, donkey)
Leg Curl
Leg Extension
Core:
Hanging Leg Raises
Planks
Rotational, Anti-rotational, Anti-Lateral Exercises
WORKOUT A & WORKOUT B FOR MAIN LIFTS:
Push, Pull and Leg days have two main compound exercises. These main lifts require high strength and energy levels and are equally important. They should be done at the beginning of your workout.
However, you will NOT being do both on the same day. As such, you will split your weekly routine as such:
PUSH WORKOUT A
PULL WORKOUT A
LEGS WORKOUT A
PUSH WORKOUT B
PULL WORKOUT B
LEGS WORKOUT B
A and B workouts will have one of the main lifts, i.e.:
PUSH A: Bench Press
PULL A: Pull Ups
LEGS A: Deadlifts
PUSH B: Standing Overhead Press
PULL B: Bent Over Rows
LEGS B: Squats
Pull day is the exception as you can do (and will do if you follow the plan below) bent over rows and pull ups on the same day. You’ll just be altering which comes first.
However, Bench Press, Deadlifts, Squats, and Standing Overhead Barbell Press are all big power movements that can be done for 1RM and will involve the heaviest loads in your entire training program, so they shouldn’t be done on the same day.
As for accessory exercises, you will be doing different ones on A & B workout days, but you will be doing accessory exercises that target all push, pull and leg muscle groups, of course.
THE ULTIMATE 6 DAY WORKOUT SPLIT PLAN
As promised, here is your 6 day workout split - PPL style.
We have two options for rest days (one of which technically makes it an 8 day workout week). Both are good...
Option 1:
Day 1: Push (A)
Day 2: Pull (A)
Day 3: Legs (A)
Day 4: Push (B)
Day 5: Pull (B)
Day 6: Legs (B)
Day 7: Rest
Option 2:
Day 1: Push (A)
Day 2: Pull (A)
Day 3: Legs (A)
Day 4: Rest
Day 5: Push (B)
Day 6: Pull (B)
Day 7: Legs (B)
Day 8: Rest
Choose one and stick with the plan for 6-12 weeks (decide on how many weeks you will do from the start and go the distance!)
Quick notes before starting:
Warm Up: Spend approximately 5 minutes doing a dynamic warm before each workout. Focus on the joints and muscles that will be worked on that day.
Warm Up Sets: You will need to do warm up sets that bring you up to your working weight for the main lift at the beginning of your workout. It may take 2-4 sets to warm up to your working weight. Increase the weight with each set, but don’t bring yourself to near failure like you would with a working set. These sets are just to prep your muscles and joints for the heavy working sets.
Push Workout A:
Barbell Bench Press
4-5 sets
5-8 reps
2 min rest
Seated DB Overhead Press
3-4 sets
8-12 reps
90 sec rest
Parallel Dips:
3 sets
10-15 reps
60-90 sec rest
Flat Bench Flys
3 sets
8-12 reps
60-90 sec rest
Lateral DB Raises
3 sets
10-15 reps
60 sec rest
Diamond Push Ups
2-3 sets
Max reps
60 sec rest
Pull Workout A:
Bent Over Barbell Rows (underhand grip)
4-5 sets
6-10 reps
90-120 sec rest
Chin Ups:
3-4 sets
Max full range reps
90 sec rest
Rack Pulls
3 sets
5-8 reps
90 sec rest
Kroc Rows
3 sets
10-12 reps each side
90 sec rest
Seated Close-Grip Rows
3 sets
10-15 reps
60-90 sec rest
Bicep Curls
2-3 sets
10-20 reps
60 sec rest
Legs Workout A:
Barbell Back Squats
4-5 sets
5-8 reps
2 min rest
Barbell Hip Thursts
3-4 sets
6-10 reps
90-120 sec rest
RDL
3 sets
8-12 reps
90 sec rest
Split Squats
3 sets
8-12 reps each side
90 sec rest
Standing Calf Raises
3 sets
12-20 reps
60 sec rest
Push Workout B:
Standing Military Press
4-5 sets
5-10 reps
2 min rest
Incline DB Bench Press
3-4 sets
8-12 reps
90-120 sec rest
Incline DB Fly
3 sets
8-12 reps
60-90 sec rest
Upright Rows
3 sets
8-12 reps
60-90 sec rest
Cable Lateral Raises
2 sets
15-20 reps
60 sec rest
Tricep Dips x Overhead Rope Extensions
2-3 sets
10-15 reps
60 sec rest
Pull Workout B:
Pull Ups
4-5 sets
Max full range reps
90 sec rest
Bent Over Barbell Rows
3-4 sets
6-10 reps
90-120 sec rest
T-Bar Rows
3 sets
8-12 reps
60-90 sec rest
Rear Delt Flys
3-4 sets
10-15 reps
60-90 sec rest
Shrugs
3 sets
8-12 reps with 2 sec holds at top
90 sec rest
Hammer Curls
2-3 sets
10-15 reps
60 sec rest
Legs Workout B:
Barbell Deadlifts
4-5 sets
4-8 reps
2 min rest
Front Squat or Leg Press
3-4 sets
8-12 reps
90-120 sec rest
Good Mornings
3 sets
10-12 reps
90 sec rest
Bulgarian Split Squats
3 sets
8-12 reps each side
90 sec rest
Leg Curl x Leg Extension
2 sets
10-15 reps each
60 sec rest
Seated or Donkey Calf Raises
3 sets
10-20 reps
60 sec rest
Core: Either choose 1 core exercise to do at the end of every workout or do 2-3 core exercises for one A and one B workout.
Hanging Leg Raises
Planks & Side Planks
(Rotational, Anti-rotational, Anti-Lateral Exercises)
Related: 30 Best Core Exercises
Static Stretching: While weightlifting itself is a form of stretching and mobility training (if you are moving in a full range of motion), static stretching is great for those who need to improve their range of motion and flexibility. Moreover, it can help with recovery. You can do short 5-10 min static stretching sessions after each workout, focusing on the main muscles and joints of that workout, or a couple times a week focusing on the whole body.
6 DAY WORKOUT ROUTINE TRAINING TIPS
Here are a few final things to know about your six day workout plan...
a) Hierarchy of exercises:
Do the big lifts first, then the accessory compound lifts, and finally, isolation exercises.
Main Lifts
Accessory Assistance Lifts
Accessory Isolation Exercises
You will need more energy and strength for your big compound movements as you will be using heavy loads and these are the real result producers, so you want to put your all into them.
b) Reps & Weight Load:
Generally speaking, here are the goals based on reps & weight load:
1-6 reps with 80-95% 1RM (strength)
6-15 reps with 60-80% 1RM (hypertrophy)
12-20+ reps with ?60% 1RM (endurance)
That said, you can build pure size in any rep range as long as you are bringing your muscles close to failure. That’s what it takes to build muscle. So, there will be a crossover between all three goals no matter what rep range you work in.
We recommend that you work in all rep ranges to build versatility and well-roundedness.
However, here are the best rep ranges to work in based on the exercises at hand:
Main Lifts (1-15 reps for 3-5 sets)
Accessory Assistance Lifts (6-15 reps for 2-3 sets)
Accessory Isolation Exercises (8-20 reps for 2-3 sets)
The wide rep ranges for each will allow you to progressive overload, perform pyramid schemes, alter weight loads for specific goals, and so on.
c) Rest Time:
Main Lifts (1-15 reps for 3-5 sets): Rest 90-120 seconds between sets, but if you are lifting with heavy loads for lower reps i.e. 1-5 reps, you can take more time if needed
Accessory Assistance Lifts (6-15 reps for 2-3 sets): 90 seconds between sets
Accessory Isolation Exercises (8-20 reps for 2-3 sets): 30-60 seconds between sets.
For a more in-depth look at optimizing rest time for hypertrophy and strength, check out this article.
d) Progressive Overload:
Progressive overload involves gradually increasing the intensity of your workouts over the course of your training period. By doing this, you will be able to build muscle or strength because your muscles will be adequately stressed for continual adaptation.
Progressive Overload Methods Include:
Increase weight load
Increasing reps
Increasing sets
Decreasing rest
Increasing Intensity (i.e. slower tempo or greater range of motion)
Progression exercises
If the plan we have for you involves too much volume, you can adjust by making it 3 sets instead of 4, or 2 sets instead of 3, then you can progress by adding sets to the exercises.
Progress should look like this:
Range of Motion --- > Increase Reps --- > Increase Sets --- > Increase Weight Load
So, if the plan has an exercise that calls for 5-8 reps of 4-5 sets. Then you may start with 5-6 reps and eventually work up to 8 reps, then add an additional set, then finally increase the weight load.
Learn all about how to progressive overload.
Optimizing Your Recovery
When it comes to lifting 6 days a week, recovery becomes even more paramount (albeit, it’s important for all workout splits).
Diet: You need to eat healthy foods with the right macros and micros. High protein and adequate fats and carbs are essential.
Sleep: The average adults needs 7-8 hours of sleep, but that’s not factoring in intense workouts. If you are lifting 6 days per week, you need to bump that up to 9 hours ideally if you want to recovery in time for your next workout. Sleep is ESSENTIAL.
Hydration: Hydration is just as important as eating, and on so many levels. You need to be drinking at least one ounce per half pound of bodyweight each day. So, if you weigh 200lbs, you need 100 ounces of water (or 3 liters)...and even that’s a little low.
Stress: Stress is killer on the immune system and a healthy immune system is vital to recovery. So, do everything you can do reduce stress and keep your immune system strong. Lifting will lower your immune system as it is so taxing on your body, so you need to combat this with great recovery!
Supplementation: The best supplements you can take if you are a serious lifter who trains 6 days a week is protein powder and creatine. Protein powder is often needed to supplement your diet so that you are getting enough protein intake and creatine will help you with performance and recovery on so many levels. All other supplements are unnecessary if your diet is on point. That said, you can take multivitamins as well if you feel the need or you are on a special diet (i.e. vegan diet). Pre-workout is also great if you want to give your workouts an extra boost.
FAQs about training 6 days a week:
Below are a few common questions we often get asked regarding working out 6 days a week.
HOW LONG SHOULD I DO A 6 DAY WORKOUT SPLIT FOR TO SEE RESULTS?
You should stick with the plan for 8-12 weeks. If you do this, you will see great results starting to occur at week 4. If properly recovering, gains in strength and stamina will be apparent quickly. As for hypertrophy gains, you should definitely see good results after a training cycle (8-12 weeks).
After 8-12 weeks, take a rest period of 1-2 weeks, then start a new plan. You can keep the same plan if you’d like as well, or just make small adjustments like the order of your workout or the rep scheme. For example, you may simply just want to do reps of 10-15 for you big lifts rather than reps of 5-8. You may also want to try different accessory exercises. The most important thing is that you take a week or two off to let your body fully recover from the training cycle and to avoid overtraining. You should be doing this every 8-12 weeks, year round.
How long should 6 day split workouts last?
Your workouts should last no longer than 60 minutes, which includes warm up and warm up sets. This is the perfect time zone for a metabolic workout, which is what you want for hypertrophy and fat loss.
You workout should consist of mainly compound exercises, with one or two main lifts per workout, followed by accessory compound lifts, and if there's time and it's needed, some isolation work.
IS A 6 DAY TRAINING SPLIT EFFECTIVE?
A 6 day split is one of the most effective workout splits for accelerating and maximizing muscle growth and strength. However, this is usually only true for those who have a solid foundation in fitness. If you are new to lifting weights, a 3 day, 4 day, and at most, 5 day workout split is typically better as it allows for enough recovery time.
If your workouts are intense, you will need more time to recover. Experienced lifters understand how to optimize both their workouts and recovery to allow for 6 days of training per week.
Without a good understanding of how to structure your workouts, control intensity/weight load/rep ranges, and recover properly, 6 days of weightlifting per week can lead to overtraining and even injury, which is obviously counterproductive.
On the flip side, low intensity workouts 6 days per week, which a beginner could manage, will not be as effective as 3 high intensity workouts. So, there’s no point to train more often for worse results.
As such, not all 6 day training splits are created equal...
There are many ways to go about creating a 6 day workout split. A 6 day workout split can involve training each muscle group once, twice or even three times per week.
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. This is what makes a 6 day split so appealing.
For those who have good recovery practice, they can capitalize on protein synthesis with a 6 day split.
Muscle protein synthesis (which is a naturally occurring process for repairing muscle and hypertrophy) levels off at around 36-48 hours after a good workout. So, ideally, you could hit the same muscle group every third day and constantly keep that process going while not letting DOMS (delayed onset muscle soreness) get in the way. This is a lot easier said than done. Again, a good workout formula and good recovery practices (sleep, diet, hydration) are key to achieving this.
Our goal is to teach you how to do this. That said, we really want to stress that our 6 day training split is not for newbies. If you are a beginner, get on one of our 3 day, 4 day or 5 day splits for a couple months.
IS WORKING OUT 6 DAYS A WEEK TOO MUCH?
It depends on whether you are adequately recovering between workouts for each muscle group, how intense your workouts are, how long your sessions are, are you doing any other kind of training (sports, running, yoga, etc). It really just depends.
If you are doing effective workouts, pretty much just sticking to weight lifting, and you are recovery properly, then it’s perfectly fine to lift 6 days per week...
But you need the right plan (which we have for you below). It needs to be designed in a way that is intense and effective enough to see great results yet allows each muscle group enough recovery time. This takes a much more fine tuned balance between the two than it does with 3 or 4 day splits.
If you enjoy lifting, then you can make it work. A lot of people love lifting 6 days a week because it makes them feel great!
However, one big issue is it’s not always obvious whether you getting enough rest. Your lifestyle will really determine if lifting 6 days a week is good for you. This includes your eating habits, sleep schedule, and stress.
If you are not eating well, sleeping well, you are stressed from work, and you are lifting damn near every day for long workout sessions, it will be a recipe for disaster, or in other words, overtraining.
What are the signs of overtraining?
The most common signs of overtraining are:
Unusual fatigue and lethargy, inside and outside of the gym.
Plateau or decline in workout performance and progress.
Overly extended muscle soreness
Joint pain and injury
Some people may even experience a loss of sex drive, insomnia, depression, reduced appetite, and the list goes on.
Needless to say, this is completely counterproductive. It’s far worse than undertraining.
If you feel you are overtraining, you need to take a rest from lifting. Even advanced trainees will experience overtraining, as lifestyle changes can creep up on you.
The best way to avoid overtraining is to choose the right workout split that works with your lifestyle. And if you do decide to do a 6 day workout split, then take 1-2 weeks off from training every 8-12 weeks. This is called periodization and it’s vital to avoiding overtraining, no matter what fitness level you are.
6 DAY BODYWEIGHT WORKOUT PLAN
You can structure a 6 day bodyweight split exactly like the above splits. You will just be doing bodyweight exercises.
For bodyweight training, you likely need to do high reps to work your muscles to near failure. You will also need to focus on progressive overload methods like decreasing rest time and increasing volume more. But overall, you should see great results with a 6 day bodyweight split. You won’t get massive, but you can get into fantastic shape, building a lean and mean athletic body.
Here are the best bodyweight exercises to focus on:
Squats (and jumping squats)
Push Ups (this could even be included as a Main Compound Exercise above)
Pull Ups, Chin Ups, Neutral Grip Pull Ups
Inverted Rows
Parallel Dips (this could even be included as a Main Compound Exercise above)
Pike Push Ups
Handstand
Glute Bridges (as well as single leg glute bridges and elevated glute bridges)
Tricep Dips
Planks (and all variations)
Hanging Leg Raises
Lunges (and all variations, such as side lunges, curtsy lunges, reverse lunges, etc.)
Tuck Jumps
Burpees
The list goes on, but the above all are musts in our opinion.
Bodyweight Resources:
Have questions about 6 day workout splits? Feel free to reach out to us by email or leave a comment below.
Other Training Splits:
BEST HYPERTROPHY PROGRAM
Prepare to maximize your gains with our exclusive 12-week hypertrophy training program. Choose between a 4 or 5 day training split and gain 2-12 pounds of muscle over 90 days...
Let us just start by saying, a 6 day workout split is not for the faint of heart...at least not an effective one. But for those who have experience, determination and dedication, it can be the best training split frequency for building muscle and strength, for both men and women alike.
This article will dive into the nitty gritty of the mighty 6 day workout split to teach you all you need to know. It also contains a full 6 day weight training split program that you can follow if you decide to take the 6-days-of-working-out-a-week journey.
Table of Contents:
WHAT IS A 6 DAY WORKOUT SPLIT?
A 6 day workout split is a routine that involves 6 workout sessions per week, done on 6 different days.
So, that’s 6 workouts, 6 different days, with only 1 rest day each week.
If that sounds intense and like it's a lot, that’s because it is! Working out 6 days per week puts you in the same league as "The Rock", as Dwayne Johnson's workout regimen includes both cardio and weight lifting 6 days a week.
Point being, a 6 day split should be saved for more advanced lifters who really know how to optimize their training and recovery.
In regards to bodyweight-only workouts, a training schedule of 6 days a week becomes more penetrable for a wide range of fitness levels, as bodyweight training can be less taxing on the body. Nevertheless, optimizing both your workouts and recovery are important regardless of whether you are lifting weights or doing calisthenics.
BENEFITS OF A 6 DAY SPLIT
The benefits of a 6 day gym workout schedule will vary based on what kind of six day split you are doing.
If you are doing a 6 day split that has you training each muscle group two or three times per week, the main benefit would be maximizing the frequency of hitting each muscle. Studies show training each muscle group twice a week is best for hypertrophy.
If you are doing a 6 day split that train each muscle group once a week, that means your volume is spread out across the week. This allows you to really hone in on a muscle group each workout to maximize the intensity.
Then, you also have the option with 6 day splits to program your workouts in a way that produces a great mix of both frequency and intensity.
More benefits of a 6 day split workout routine:
If you have adequate training experience, you can lift 6 days per week (7 days is just an overkill for most people, including top tier athletes).
For those who are more novice level, go with a 3 day split or 4 day split. And if you are an intermediate lifter (say, 1-3 years of training), a 4 or 5 day split should be perfectly effective.
In fact, any number of days can be effective for any fitness level if programmed correctly. You'll see what we mean as you continue reading on.
If you really want to train 6 days per week, but feel lifting weights for all 6 days is probably too much for you (lifting heavy weights is taxing on the body after all), then make a couple of those training days a cardio, HIIT or bodyweight workout, rather than just lifting every day. You can also spend a day on things like Yoga or movement skills (agility, speed, explosiveness, etc.).
HOW TO DECIDE IF A 6 DAY LIFTING SPLIT IS RIGHT FOR YOU
If you are still unsure whether a 6 day split is right for you, just think about the following points:
Training experience
Your age
Goals
Your availability
Your rest and recovery needs
Your weaknesses
Your preference
[/list]
Following the FITT principle guidelines (Frequency, Intensity, Time, and Type), determine if you have the time, dedication (it can be a challenge to stay consistent with both workouts and diet & recovery when training 6 days a week), youthfulness, and experience.
If you said yes to all of these and want to get into the best shape of your life, then a 6 day weight training split can be great.
DIFFERENT OPTIONS FOR A 6 DAY WORKOUT SPLIT
There are several ways to program a 6 day lifting routine. Below are some of the most popular and effective options for 6 day splits.
1) 6 Day PPL Workout Split
Advanced option:
3) 6 Day Arnold Workout Split
4) 6 Day Workout Split Bro Split
As you can see, on the two week scale, you’ve trained each muscle group 3 times. So, the “6 Day Bro Split” allows for a little higher muscle frequency than the more standard 5 day bro split, yet it still allows for plenty of rest time between each muscle group.
5) 6 Day Workout Split Athlete Routine
WHAT ABOUT CORE/ABS?
While core wasn’t listed, you should obviously be hitting your core. The thing is, though, if you are doing big compound lifts like squats, deadlifts, bench press and military press, your core will be getting plenty of work. So, you won’t need to spend an entire workout on core. Just add one or two core exercises to the end of your workouts two to three times a week.
The best core exercises to add to the end of a workout are:
Hanging Leg Raises
Planks & Side Planks (and variations of planks)
Rotational & Anti-Rotational Exercises like Wood Choppers & Pallof Press
Anti-Lateral Movements like Side Bends
[/list]
WHAT ABOUT CARDIO?
Cardio can be done at your discretion. You may choose to do cardio after your workouts on some days or in the mornings. Cardio is optional. Cardio should be done if you have cardiovascular health goals and/or you want to burn calories, as weight training doesn't hold a candle to cardio in terms of calorie burn.
WHAT IS THE BEST 6 DAY WORKOUT PLAN?
The best 6 day workout split is arguably the Push Pull Legs 6 Day Split, which was the first option we listed above. It allows you to hit each muscle group twice a week and it’s super efficient because you are training muscles that work together at the same time, and thus the next workout session will focus on opposing muscles groups that have no conflict in terms of recovery.
Overall, it is efficient and it facilitates recovery better than other body part splits.
If this doesn’t make sense, let us explain a little better...
With a split like the Bro Split, you have chest and triceps on day 1 and then shoulders on day 3, that only gives you on rest day between muscle groups that are often involved in the same exercise (i.e. bench press uses the shoulders and overhead presses uses the upper chest).
The Arnold split has the same issue. You really have to be a beast on recovery mode to get good results with these splits, whereas the Push Pull Legs split gives you the most possible rest time and frequency for your muscle groups based on 6 workouts per week. Moreover, you can even do a rest day after every one PPL, rather than after every two PPLs.
6 DAY PPL FTW!
So, our ULTIMATE 6 DAY SPLIT is the 6 Day PPL Workout Split. That is the workout plan we have laid out for you.
But before we get into it, let us explain the basics to you regarding the exercises and workout structure.
MAIN MUSCLE GROUPS:
Push:
Chest
Shoulders
Triceps
[/list]
Pull:
Back (i.e. Lats, Traps, Rhomboids, Erector Spinae)
Biceps
Forearms
[/list]
Legs:
Quads
Hamstrings
Glutes
Calves
[/list]
We recommend doing a couple core exercises after your workout on either Push or Pull Days.
Note: Although the rear delts are a shoulder muscle, it is a primary mover for pulling not pushing, so the rear delts will be targeted on pull days.
MAIN EXERCISES:
Here are the main exercises (with the primary mover or movers in parenthesis)
Push:
Pull:
Legs:
ACCESSORY EXERCISES:
Accessory exercises are either assistance compound lifts or isolation exercises. These should be done after your main compound exercise.
Here are some of the best ones...
Push:
Dumbbell or Barbell Incline Bench
Dumbbell Shoulder Press
Arnold Press
Landmine Presses
Parallel Dips
Close Grip Bench
Chest Flys
Diamond Push Ups
Tricep Kickbacks
Tricep Dips
Tricep Extensions
Skull Crushers
Dumbbell Lateral & Front Raises
[/list]
Pull:
Rack Pull
Farmer’s Walk
Shrug (barbell and dumbbell)
Kroc Row
Seated Row (different grip position - underhand, overhand, close grip)
T-Bar Row
Cable Pullover
Lat Pull Down
Lat Press Down
Standing Single Arm Row (with Cable)
Rear Delt Fly
Hyperextensions
Barbell Curl
Variations of curls (hammer, reverse, armpit curls, etc.)
[/list]
Legs:
Hip Thrusts
Sumo Deadlift or Trap Bar Deadlift
Stiff-Leg Deadlifts & RDLs
Leg Press
Good Mornings
Lunges & Split Squats (variations)
Calf Raises (standing, seated, donkey)
Leg Curl
Leg Extension
[/list]
Core:
Hanging Leg Raises
Planks
Rotational, Anti-rotational, Anti-Lateral Exercises
[/list]
WORKOUT A & WORKOUT B FOR MAIN LIFTS:
Push, Pull and Leg days have two main compound exercises. These main lifts require high strength and energy levels and are equally important. They should be done at the beginning of your workout.
However, you will NOT being do both on the same day. As such, you will split your weekly routine as such:
However, Bench Press, Deadlifts, Squats, and Standing Overhead Barbell Press are all big power movements that can be done for 1RM and will involve the heaviest loads in your entire training program, so they shouldn’t be done on the same day.
As for accessory exercises, you will be doing different ones on A & B workout days, but you will be doing accessory exercises that target all push, pull and leg muscle groups, of course.
THE ULTIMATE 6 DAY WORKOUT SPLIT PLAN
As promised, here is your 6 day workout split - PPL style.
We have two options for rest days (one of which technically makes it an 8 day workout week). Both are good...
Option 1:
Quick notes before starting:
Push Workout A:
Barbell Bench Press
4-5 sets
5-8 reps
2 min rest
Seated DB Overhead Press
3-4 sets
8-12 reps
90 sec rest
Parallel Dips:
3 sets
10-15 reps
60-90 sec rest
Flat Bench Flys
3 sets
8-12 reps
60-90 sec rest
Lateral DB Raises
3 sets
10-15 reps
60 sec rest
Diamond Push Ups
2-3 sets
Max reps
60 sec rest
Pull Workout A:
Bent Over Barbell Rows (underhand grip)
4-5 sets
6-10 reps
90-120 sec rest
Chin Ups:
3-4 sets
Max full range reps
90 sec rest
Rack Pulls
3 sets
5-8 reps
90 sec rest
Kroc Rows
3 sets
10-12 reps each side
90 sec rest
Seated Close-Grip Rows
3 sets
10-15 reps
60-90 sec rest
Bicep Curls
2-3 sets
10-20 reps
60 sec rest
Legs Workout A:
Barbell Back Squats
4-5 sets
5-8 reps
2 min rest
Barbell Hip Thursts
3-4 sets
6-10 reps
90-120 sec rest
RDL
3 sets
8-12 reps
90 sec rest
Split Squats
3 sets
8-12 reps each side
90 sec rest
Standing Calf Raises
3 sets
12-20 reps
60 sec rest
Push Workout B:
Standing Military Press
4-5 sets
5-10 reps
2 min rest
Incline DB Bench Press
3-4 sets
8-12 reps
90-120 sec rest
Incline DB Fly
3 sets
8-12 reps
60-90 sec rest
Upright Rows
3 sets
8-12 reps
60-90 sec rest
Cable Lateral Raises
2 sets
15-20 reps
60 sec rest
Tricep Dips x Overhead Rope Extensions
2-3 sets
10-15 reps
60 sec rest
Pull Workout B:
Pull Ups
4-5 sets
Max full range reps
90 sec rest
Bent Over Barbell Rows
3-4 sets
6-10 reps
90-120 sec rest
T-Bar Rows
3 sets
8-12 reps
60-90 sec rest
Rear Delt Flys
3-4 sets
10-15 reps
60-90 sec rest
Shrugs
3 sets
8-12 reps with 2 sec holds at top
90 sec rest
Hammer Curls
2-3 sets
10-15 reps
60 sec rest
Legs Workout B:
Barbell Deadlifts
4-5 sets
4-8 reps
2 min rest
Front Squat or Leg Press
3-4 sets
8-12 reps
90-120 sec rest
Good Mornings
3 sets
10-12 reps
90 sec rest
Bulgarian Split Squats
3 sets
8-12 reps each side
90 sec rest
Leg Curl x Leg Extension
2 sets
10-15 reps each
60 sec rest
Seated or Donkey Calf Raises
3 sets
10-20 reps
60 sec rest
Core: Either choose 1 core exercise to do at the end of every workout or do 2-3 core exercises for one A and one B workout.
Hanging Leg Raises
Planks & Side Planks
(Rotational, Anti-rotational, Anti-Lateral Exercises)
[/list]
Related: 30 Best Core Exercises
Static Stretching: While weightlifting itself is a form of stretching and mobility training (if you are moving in a full range of motion), static stretching is great for those who need to improve their range of motion and flexibility. Moreover, it can help with recovery. You can do short 5-10 min static stretching sessions after each workout, focusing on the main muscles and joints of that workout, or a couple times a week focusing on the whole body.
6 DAY WORKOUT ROUTINE TRAINING TIPS
Here are a few final things to know about your six day workout plan...
a) Hierarchy of exercises:
Do the big lifts first, then the accessory compound lifts, and finally, isolation exercises.
Main Lifts
Accessory Assistance Lifts
Accessory Isolation Exercises
You will need more energy and strength for your big compound movements as you will be using heavy loads and these are the real result producers, so you want to put your all into them.
b) Reps & Weight Load:
Generally speaking, here are the goals based on reps & weight load:
We recommend that you work in all rep ranges to build versatility and well-roundedness.
However, here are the best rep ranges to work in based on the exercises at hand:
c) Rest Time:
Main Lifts (1-15 reps for 3-5 sets): Rest 90-120 seconds between sets, but if you are lifting with heavy loads for lower reps i.e. 1-5 reps, you can take more time if needed
Accessory Assistance Lifts (6-15 reps for 2-3 sets): 90 seconds between sets
Accessory Isolation Exercises (8-20 reps for 2-3 sets): 30-60 seconds between sets.
[/list]
For a more in-depth look at optimizing rest time for hypertrophy and strength, check out this article.
d) Progressive Overload:
Progressive overload involves gradually increasing the intensity of your workouts over the course of your training period. By doing this, you will be able to build muscle or strength because your muscles will be adequately stressed for continual adaptation.
Progressive Overload Methods Include:
Increase weight load
Increasing reps
Increasing sets
Decreasing rest
Increasing Intensity (i.e. slower tempo or greater range of motion)
Progression exercises
[/list]
If the plan we have for you involves too much volume, you can adjust by making it 3 sets instead of 4, or 2 sets instead of 3, then you can progress by adding sets to the exercises.
Progress should look like this:
Range of Motion ---> Increase Reps ---> Increase Sets ---> Increase Weight Load
So, if the plan has an exercise that calls for 5-8 reps of 4-5 sets. Then you may start with 5-6 reps and eventually work up to 8 reps, then add an additional set, then finally increase the weight load.
Learn all about how to progressive overload.
Optimizing Your Recovery
When it comes to lifting 6 days a week, recovery becomes even more paramount (albeit, it’s important for all workout splits).
[*]
Diet: You need to eat healthy foods with the right macros and micros. High protein and adequate fats and carbs are essential.
[*]
Sleep: The average adults needs 7-8 hours of sleep, but that’s not factoring in intense workouts. If you are lifting 6 days per week, you need to bump that up to 9 hours ideally if you want to recovery in time for your next workout. Sleep is ESSENTIAL.
[*]Hydration: Hydration is just as important as eating, and on so many levels. You need to be drinking at least one ounce per half pound of bodyweight each day. So, if you weigh 200lbs, you need 100 ounces of water (or 3 liters)...and even that’s a little low.
[*]Stress: Stress is killer on the immune system and a healthy immune system is vital to recovery. So, do everything you can do reduce stress and keep your immune system strong. Lifting will lower your immune system as it is so taxing on your body, so you need to combat this with great recovery!
[*]
Supplementation: The best supplements you can take if you are a serious lifter who trains 6 days a week is protein powder and creatine. Protein powder is often needed to supplement your diet so that you are getting enough protein intake and creatine will help you with performance and recovery on so many levels. All other supplements are unnecessary if your diet is on point. That said, you can take multivitamins as well if you feel the need or you are on a special diet (i.e. vegan diet). Pre-workout is also great if you want to give your workouts an extra boost.
FAQs about training 6 days a week:
Below are a few common questions we often get asked regarding working out 6 days a week.
HOW LONG SHOULD I DO A 6 DAY WORKOUT SPLIT FOR TO SEE RESULTS?
You should stick with the plan for 8-12 weeks. If you do this, you will see great results starting to occur at week 4. If properly recovering, gains in strength and stamina will be apparent quickly. As for hypertrophy gains, you should definitely see good results after a training cycle (8-12 weeks).
After 8-12 weeks, take a rest period of 1-2 weeks, then start a new plan. You can keep the same plan if you’d like as well, or just make small adjustments like the order of your workout or the rep scheme. For example, you may simply just want to do reps of 10-15 for you big lifts rather than reps of 5-8. You may also want to try different accessory exercises. The most important thing is that you take a week or two off to let your body fully recover from the training cycle and to avoid overtraining. You should be doing this every 8-12 weeks, year round.
How long should 6 day split workouts last?
Your workouts should last no longer than 60 minutes, which includes warm up and warm up sets. This is the perfect time zone for a metabolic workout, which is what you want for hypertrophy and fat loss.
You workout should consist of mainly compound exercises, with one or two main lifts per workout, followed by accessory compound lifts, and if there's time and it's needed, some isolation work.
IS A 6 DAY TRAINING SPLIT EFFECTIVE?
A 6 day split is one of the most effective workout splits for accelerating and maximizing muscle growth and strength. However, this is usually only true for those who have a solid foundation in fitness. If you are new to lifting weights, a 3 day, 4 day, and at most, 5 day workout split is typically better as it allows for enough recovery time.
If your workouts are intense, you will need more time to recover. Experienced lifters understand how to optimize both their workouts and recovery to allow for 6 days of training per week.
Without a good understanding of how to structure your workouts, control intensity/weight load/rep ranges, and recover properly, 6 days of weightlifting per week can lead to overtraining and even injury, which is obviously counterproductive.
On the flip side, low intensity workouts 6 days per week, which a beginner could manage, will not be as effective as 3 high intensity workouts. So, there’s no point to train more often for worse results.
As such, not all 6 day training splits are created equal...
There are many ways to go about creating a 6 day workout split. A 6 day workout split can involve training each muscle group once, twice or even three times per week.
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. This is what makes a 6 day split so appealing.
For those who have good recovery practice, they can capitalize on protein synthesis with a 6 day split.
Muscle protein synthesis (which is a naturally occurring process for repairing muscle and hypertrophy) levels off at around 36-48 hours after a good workout. So, ideally, you could hit the same muscle group every third day and constantly keep that process going while not letting DOMS (delayed onset muscle soreness) get in the way. This is a lot easier said than done. Again, a good workout formula and good recovery practices (sleep, diet, hydration) are key to achieving this.
Our goal is to teach you how to do this. That said, we really want to stress that our 6 day training split is not for newbies. If you are a beginner, get on one of our 3 day, 4 day or 5 day splits for a couple months.
IS WORKING OUT 6 DAYS A WEEK TOO MUCH?
It depends on whether you are adequately recovering between workouts for each muscle group, how intense your workouts are, how long your sessions are, are you doing any other kind of training (sports, running, yoga, etc). It really just depends.
If you are doing effective workouts, pretty much just sticking to...
Click here to view the article.
This article will dive into the nitty gritty of the mighty 6 day workout split to teach you all you need to know. It also contains a full 6 day weight training split program that you can follow if you decide to take the 6-days-of-working-out-a-week journey.
Table of Contents:
What is a 6 day split?
Benefits of a 6 day workout split
Can anyone do a 6 day weightlifting split?
How to determine if a 6 day lifting workout plan is right for you
Different options for 6 day gym workout routines
What is the overall best 6 day split?
Best exercises for your workout split
The ultimate 6 day workout split routine
Training & programming tips
Optimizing recovery
FAQs
6 day bodyweight workout plan info
WHAT IS A 6 DAY WORKOUT SPLIT?
A 6 day workout split is a routine that involves 6 workout sessions per week, done on 6 different days.
So, that’s 6 workouts, 6 different days, with only 1 rest day each week.
If that sounds intense and like it's a lot, that’s because it is! Working out 6 days per week puts you in the same league as "The Rock", as Dwayne Johnson's workout regimen includes both cardio and weight lifting 6 days a week.
Point being, a 6 day split should be saved for more advanced lifters who really know how to optimize their training and recovery.
In regards to bodyweight-only workouts, a training schedule of 6 days a week becomes more penetrable for a wide range of fitness levels, as bodyweight training can be less taxing on the body. Nevertheless, optimizing both your workouts and recovery are important regardless of whether you are lifting weights or doing calisthenics.
BENEFITS OF A 6 DAY SPLIT
The benefits of a 6 day gym workout schedule will vary based on what kind of six day split you are doing.
If you are doing a 6 day split that has you training each muscle group two or three times per week, the main benefit would be maximizing the frequency of hitting each muscle. Studies show training each muscle group twice a week is best for hypertrophy.
If you are doing a 6 day split that train each muscle group once a week, that means your volume is spread out across the week. This allows you to really hone in on a muscle group each workout to maximize the intensity.
Then, you also have the option with 6 day splits to program your workouts in a way that produces a great mix of both frequency and intensity.
More benefits of a 6 day split workout routine:
Your workouts don't need to be so high volume, as you have 6 days to get everything done each week. In other words, you can get in and out of the gym (45-60 mins per session).
A 6 day lifting routine allows for more variety in your training, as in you can do a greater number of exercises.
You can train 6 days a week! Once the habit for exercising is built, it becomes addicting and something to look forward to, so for a lot of people, the more they can train, the better!
Finally, a 6 day split allows for multiple variations of splits. You can create a 6 day split in many different ways and for many different goals - strength, hypertrophy, powerbuilding, fat loss, etc. So you can change up the plan every training cycle (4-12 weeks) while still keeping at six workouts per week.
CAN ANYONE DO A 6 DAY WORKOUT PLAN?
If you have adequate training experience, you can lift 6 days per week (7 days is just an overkill for most people, including top tier athletes).
For those who are more novice level, go with a 3 day split or 4 day split. And if you are an intermediate lifter (say, 1-3 years of training), a 4 or 5 day split should be perfectly effective.
In fact, any number of days can be effective for any fitness level if programmed correctly. You'll see what we mean as you continue reading on.
If you really want to train 6 days per week, but feel lifting weights for all 6 days is probably too much for you (lifting heavy weights is taxing on the body after all), then make a couple of those training days a cardio, HIIT or bodyweight workout, rather than just lifting every day. You can also spend a day on things like Yoga or movement skills (agility, speed, explosiveness, etc.).
HOW TO DECIDE IF A 6 DAY LIFTING SPLIT IS RIGHT FOR YOU
If you are still unsure whether a 6 day split is right for you, just think about the following points:
Training experience
Your age
Goals
Your availability
Your rest and recovery needs
Your weaknesses
Your preference
Following the FITT principle guidelines (Frequency, Intensity, Time, and Type), determine if you have the time, dedication (it can be a challenge to stay consistent with both workouts and diet & recovery when training 6 days a week), youthfulness, and experience.
If you said yes to all of these and want to get into the best shape of your life, then a 6 day weight training split can be great.
DIFFERENT OPTIONS FOR A 6 DAY WORKOUT SPLIT
There are several ways to program a 6 day lifting routine. Below are some of the most popular and effective options for 6 day splits.
1) 6 Day PPL Workout Split
Advanced option:
Day 1: Push
Day 2: Pull
Day 3: Legs
Day 4: Push
Day 5: Pull
Day 6: Legs
Day 7: Rest
Intermediate-advanced option:
Day 1: Push
Day 2: Pull
Day 3: Legs
Day 4: Rest
Day 5: Push
Day 6: Pull
Day 7: Legs
Day 8: Rest
Repeat
2) 6 Day Upper/Lower Workout Split
Day 1: Upper (strength)
Day 2: Lower (strength)
Day 3: Upper (hypertrophy)
Day 4: Lower (hypertrophy)
Day 5: Upper (endurance)
Day 6: Lower (endurance)
Day 7: Rest
Note: You can move the rest day to any day. Also, you can focus your upper and lower days on any goal you’d like.
3) 6 Day Arnold Workout Split
Day 1: Chest & Back
Day 2: Legs
Day 3: Shoulders & Arms
Day 4: Rest
Repeat
This is a 3 days on, 1 day off, so essentially a 6 day training split.
4) 6 Day Workout Split Bro Split
Day 1: Chest & Tricep
Day 2: Back & Bicep
Day 3: Shoulders & Calves
Day 4: Legs & Glutes
Day 5: Rest
Day 6: Chest & Tricep
Day 7: Back & Bicep
Day 8: Shoulders & Calves
Day 9: Legs & Glutes
Day 10: Rest
Day 11: Chest & Tricep
Day 12: Back & Bicep
Day 13: Shoulders & Calves
Day 14: Legs & Glutes
Repeat
This is your typical bro split with just one rest day after all muscles have been worked.
As you can see, on the two week scale, you’ve trained each muscle group 3 times. So, the “6 Day Bro Split” allows for a little higher muscle frequency than the more standard 5 day bro split, yet it still allows for plenty of rest time between each muscle group.
5) 6 Day Workout Split Athlete Routine
Day 1: Upper
Day 2: Lower
Day 3: Bodyweight HIIT or Cardio & Core & Movement Practice (agility, explosiveness, speed)
Day 4: Rest
Repeat
WHAT ABOUT CORE/ABS?
While core wasn’t listed, you should obviously be hitting your core. The thing is, though, if you are doing big compound lifts like squats, deadlifts, bench press and military press, your core will be getting plenty of work. So, you won’t need to spend an entire workout on core. Just add one or two core exercises to the end of your workouts two to three times a week.
The best core exercises to add to the end of a workout are:
Hanging Leg Raises
Planks & Side Planks (and variations of planks)
Rotational & Anti-Rotational Exercises like Wood Choppers & Pallof Press
Anti-Lateral Movements like Side Bends
WHAT ABOUT CARDIO?
Cardio can be done at your discretion. You may choose to do cardio after your workouts on some days or in the mornings. Cardio is optional. Cardio should be done if you have cardiovascular health goals and/or you want to burn calories, as weight training doesn't hold a candle to cardio in terms of calorie burn.
WHAT IS THE BEST 6 DAY WORKOUT PLAN?
The best 6 day workout split is arguably the Push Pull Legs 6 Day Split, which was the first option we listed above. It allows you to hit each muscle group twice a week and it’s super efficient because you are training muscles that work together at the same time, and thus the next workout session will focus on opposing muscles groups that have no conflict in terms of recovery.
Overall, it is efficient and it facilitates recovery better than other body part splits.
If this doesn’t make sense, let us explain a little better...
With a split like the Bro Split, you have chest and triceps on day 1 and then shoulders on day 3, that only gives you on rest day between muscle groups that are often involved in the same exercise (i.e. bench press uses the shoulders and overhead presses uses the upper chest).
The Arnold split has the same issue. You really have to be a beast on recovery mode to get good results with these splits, whereas the Push Pull Legs split gives you the most possible rest time and frequency for your muscle groups based on 6 workouts per week. Moreover, you can even do a rest day after every one PPL, rather than after every two PPLs.
6 DAY PPL FTW!
So, our ULTIMATE 6 DAY SPLIT is the 6 Day PPL Workout Split. That is the workout plan we have laid out for you.
But before we get into it, let us explain the basics to you regarding the exercises and workout structure.
MAIN MUSCLE GROUPS:
Push:
Chest
Shoulders
Triceps
Pull:
Back (i.e. Lats, Traps, Rhomboids, Erector Spinae)
Biceps
Forearms
Legs:
Quads
Hamstrings
Glutes
Calves
We recommend doing a couple core exercises after your workout on either Push or Pull Days.
Note: Although the rear delts are a shoulder muscle, it is a primary mover for pulling not pushing, so the rear delts will be targeted on pull days.
MAIN EXERCISES:
Here are the main exercises (with the primary mover or movers in parenthesis)
Push:
Pull:
Legs:
ACCESSORY EXERCISES:
Accessory exercises are either assistance compound lifts or isolation exercises. These should be done after your main compound exercise.
Here are some of the best ones...
Push:
Dumbbell or Barbell Incline Bench
Dumbbell Shoulder Press
Arnold Press
Landmine Presses
Parallel Dips
Close Grip Bench
Chest Flys
Diamond Push Ups
Tricep Kickbacks
Tricep Dips
Tricep Extensions
Skull Crushers
Dumbbell Lateral & Front Raises
Pull:
Rack Pull
Farmer’s Walk
Shrug (barbell and dumbbell)
Kroc Row
Seated Row (different grip position - underhand, overhand, close grip)
T-Bar Row
Cable Pullover
Lat Pull Down
Lat Press Down
Standing Single Arm Row (with Cable)
Rear Delt Fly
Hyperextensions
Barbell Curl
Variations of curls (hammer, reverse, armpit curls, etc.)
Legs:
Hip Thrusts
Sumo Deadlift or Trap Bar Deadlift
Stiff-Leg Deadlifts & RDLs
Leg Press
Good Mornings
Lunges & Split Squats (variations)
Calf Raises (standing, seated, donkey)
Leg Curl
Leg Extension
Core:
Hanging Leg Raises
Planks
Rotational, Anti-rotational, Anti-Lateral Exercises
WORKOUT A & WORKOUT B FOR MAIN LIFTS:
Push, Pull and Leg days have two main compound exercises. These main lifts require high strength and energy levels and are equally important. They should be done at the beginning of your workout.
However, you will NOT being do both on the same day. As such, you will split your weekly routine as such:
PUSH WORKOUT A
PULL WORKOUT A
LEGS WORKOUT A
PUSH WORKOUT B
PULL WORKOUT B
LEGS WORKOUT B
A and B workouts will have one of the main lifts, i.e.:
PUSH A: Bench Press
PULL A: Pull Ups
LEGS A: Deadlifts
PUSH B: Standing Overhead Press
PULL B: Bent Over Rows
LEGS B: Squats
Pull day is the exception as you can do (and will do if you follow the plan below) bent over rows and pull ups on the same day. You’ll just be altering which comes first.
However, Bench Press, Deadlifts, Squats, and Standing Overhead Barbell Press are all big power movements that can be done for 1RM and will involve the heaviest loads in your entire training program, so they shouldn’t be done on the same day.
As for accessory exercises, you will be doing different ones on A & B workout days, but you will be doing accessory exercises that target all push, pull and leg muscle groups, of course.
THE ULTIMATE 6 DAY WORKOUT SPLIT PLAN
As promised, here is your 6 day workout split - PPL style.
We have two options for rest days (one of which technically makes it an 8 day workout week). Both are good...
Option 1:
Day 1: Push (A)
Day 2: Pull (A)
Day 3: Legs (A)
Day 4: Push (B)
Day 5: Pull (B)
Day 6: Legs (B)
Day 7: Rest
Option 2:
Day 1: Push (A)
Day 2: Pull (A)
Day 3: Legs (A)
Day 4: Rest
Day 5: Push (B)
Day 6: Pull (B)
Day 7: Legs (B)
Day 8: Rest
Choose one and stick with the plan for 6-12 weeks (decide on how many weeks you will do from the start and go the distance!)
Quick notes before starting:
Warm Up: Spend approximately 5 minutes doing a dynamic warm before each workout. Focus on the joints and muscles that will be worked on that day.
Warm Up Sets: You will need to do warm up sets that bring you up to your working weight for the main lift at the beginning of your workout. It may take 2-4 sets to warm up to your working weight. Increase the weight with each set, but don’t bring yourself to near failure like you would with a working set. These sets are just to prep your muscles and joints for the heavy working sets.
Push Workout A:
Barbell Bench Press
4-5 sets
5-8 reps
2 min rest
Seated DB Overhead Press
3-4 sets
8-12 reps
90 sec rest
Parallel Dips:
3 sets
10-15 reps
60-90 sec rest
Flat Bench Flys
3 sets
8-12 reps
60-90 sec rest
Lateral DB Raises
3 sets
10-15 reps
60 sec rest
Diamond Push Ups
2-3 sets
Max reps
60 sec rest
Pull Workout A:
Bent Over Barbell Rows (underhand grip)
4-5 sets
6-10 reps
90-120 sec rest
Chin Ups:
3-4 sets
Max full range reps
90 sec rest
Rack Pulls
3 sets
5-8 reps
90 sec rest
Kroc Rows
3 sets
10-12 reps each side
90 sec rest
Seated Close-Grip Rows
3 sets
10-15 reps
60-90 sec rest
Bicep Curls
2-3 sets
10-20 reps
60 sec rest
Legs Workout A:
Barbell Back Squats
4-5 sets
5-8 reps
2 min rest
Barbell Hip Thursts
3-4 sets
6-10 reps
90-120 sec rest
RDL
3 sets
8-12 reps
90 sec rest
Split Squats
3 sets
8-12 reps each side
90 sec rest
Standing Calf Raises
3 sets
12-20 reps
60 sec rest
Push Workout B:
Standing Military Press
4-5 sets
5-10 reps
2 min rest
Incline DB Bench Press
3-4 sets
8-12 reps
90-120 sec rest
Incline DB Fly
3 sets
8-12 reps
60-90 sec rest
Upright Rows
3 sets
8-12 reps
60-90 sec rest
Cable Lateral Raises
2 sets
15-20 reps
60 sec rest
Tricep Dips x Overhead Rope Extensions
2-3 sets
10-15 reps
60 sec rest
Pull Workout B:
Pull Ups
4-5 sets
Max full range reps
90 sec rest
Bent Over Barbell Rows
3-4 sets
6-10 reps
90-120 sec rest
T-Bar Rows
3 sets
8-12 reps
60-90 sec rest
Rear Delt Flys
3-4 sets
10-15 reps
60-90 sec rest
Shrugs
3 sets
8-12 reps with 2 sec holds at top
90 sec rest
Hammer Curls
2-3 sets
10-15 reps
60 sec rest
Legs Workout B:
Barbell Deadlifts
4-5 sets
4-8 reps
2 min rest
Front Squat or Leg Press
3-4 sets
8-12 reps
90-120 sec rest
Good Mornings
3 sets
10-12 reps
90 sec rest
Bulgarian Split Squats
3 sets
8-12 reps each side
90 sec rest
Leg Curl x Leg Extension
2 sets
10-15 reps each
60 sec rest
Seated or Donkey Calf Raises
3 sets
10-20 reps
60 sec rest
Core: Either choose 1 core exercise to do at the end of every workout or do 2-3 core exercises for one A and one B workout.
Hanging Leg Raises
Planks & Side Planks
(Rotational, Anti-rotational, Anti-Lateral Exercises)
Related: 30 Best Core Exercises
Static Stretching: While weightlifting itself is a form of stretching and mobility training (if you are moving in a full range of motion), static stretching is great for those who need to improve their range of motion and flexibility. Moreover, it can help with recovery. You can do short 5-10 min static stretching sessions after each workout, focusing on the main muscles and joints of that workout, or a couple times a week focusing on the whole body.
6 DAY WORKOUT ROUTINE TRAINING TIPS
Here are a few final things to know about your six day workout plan...
a) Hierarchy of exercises:
Do the big lifts first, then the accessory compound lifts, and finally, isolation exercises.
Main Lifts
Accessory Assistance Lifts
Accessory Isolation Exercises
You will need more energy and strength for your big compound movements as you will be using heavy loads and these are the real result producers, so you want to put your all into them.
b) Reps & Weight Load:
Generally speaking, here are the goals based on reps & weight load:
1-6 reps with 80-95% 1RM (strength)
6-15 reps with 60-80% 1RM (hypertrophy)
12-20+ reps with ?60% 1RM (endurance)
That said, you can build pure size in any rep range as long as you are bringing your muscles close to failure. That’s what it takes to build muscle. So, there will be a crossover between all three goals no matter what rep range you work in.
We recommend that you work in all rep ranges to build versatility and well-roundedness.
However, here are the best rep ranges to work in based on the exercises at hand:
Main Lifts (1-15 reps for 3-5 sets)
Accessory Assistance Lifts (6-15 reps for 2-3 sets)
Accessory Isolation Exercises (8-20 reps for 2-3 sets)
The wide rep ranges for each will allow you to progressive overload, perform pyramid schemes, alter weight loads for specific goals, and so on.
c) Rest Time:
Main Lifts (1-15 reps for 3-5 sets): Rest 90-120 seconds between sets, but if you are lifting with heavy loads for lower reps i.e. 1-5 reps, you can take more time if needed
Accessory Assistance Lifts (6-15 reps for 2-3 sets): 90 seconds between sets
Accessory Isolation Exercises (8-20 reps for 2-3 sets): 30-60 seconds between sets.
For a more in-depth look at optimizing rest time for hypertrophy and strength, check out this article.
d) Progressive Overload:
Progressive overload involves gradually increasing the intensity of your workouts over the course of your training period. By doing this, you will be able to build muscle or strength because your muscles will be adequately stressed for continual adaptation.
Progressive Overload Methods Include:
Increase weight load
Increasing reps
Increasing sets
Decreasing rest
Increasing Intensity (i.e. slower tempo or greater range of motion)
Progression exercises
If the plan we have for you involves too much volume, you can adjust by making it 3 sets instead of 4, or 2 sets instead of 3, then you can progress by adding sets to the exercises.
Progress should look like this:
Range of Motion --- > Increase Reps --- > Increase Sets --- > Increase Weight Load
So, if the plan has an exercise that calls for 5-8 reps of 4-5 sets. Then you may start with 5-6 reps and eventually work up to 8 reps, then add an additional set, then finally increase the weight load.
Learn all about how to progressive overload.
Optimizing Your Recovery
When it comes to lifting 6 days a week, recovery becomes even more paramount (albeit, it’s important for all workout splits).
Diet: You need to eat healthy foods with the right macros and micros. High protein and adequate fats and carbs are essential.
Sleep: The average adults needs 7-8 hours of sleep, but that’s not factoring in intense workouts. If you are lifting 6 days per week, you need to bump that up to 9 hours ideally if you want to recovery in time for your next workout. Sleep is ESSENTIAL.
Hydration: Hydration is just as important as eating, and on so many levels. You need to be drinking at least one ounce per half pound of bodyweight each day. So, if you weigh 200lbs, you need 100 ounces of water (or 3 liters)...and even that’s a little low.
Stress: Stress is killer on the immune system and a healthy immune system is vital to recovery. So, do everything you can do reduce stress and keep your immune system strong. Lifting will lower your immune system as it is so taxing on your body, so you need to combat this with great recovery!
Supplementation: The best supplements you can take if you are a serious lifter who trains 6 days a week is protein powder and creatine. Protein powder is often needed to supplement your diet so that you are getting enough protein intake and creatine will help you with performance and recovery on so many levels. All other supplements are unnecessary if your diet is on point. That said, you can take multivitamins as well if you feel the need or you are on a special diet (i.e. vegan diet). Pre-workout is also great if you want to give your workouts an extra boost.
FAQs about training 6 days a week:
Below are a few common questions we often get asked regarding working out 6 days a week.
HOW LONG SHOULD I DO A 6 DAY WORKOUT SPLIT FOR TO SEE RESULTS?
You should stick with the plan for 8-12 weeks. If you do this, you will see great results starting to occur at week 4. If properly recovering, gains in strength and stamina will be apparent quickly. As for hypertrophy gains, you should definitely see good results after a training cycle (8-12 weeks).
After 8-12 weeks, take a rest period of 1-2 weeks, then start a new plan. You can keep the same plan if you’d like as well, or just make small adjustments like the order of your workout or the rep scheme. For example, you may simply just want to do reps of 10-15 for you big lifts rather than reps of 5-8. You may also want to try different accessory exercises. The most important thing is that you take a week or two off to let your body fully recover from the training cycle and to avoid overtraining. You should be doing this every 8-12 weeks, year round.
How long should 6 day split workouts last?
Your workouts should last no longer than 60 minutes, which includes warm up and warm up sets. This is the perfect time zone for a metabolic workout, which is what you want for hypertrophy and fat loss.
You workout should consist of mainly compound exercises, with one or two main lifts per workout, followed by accessory compound lifts, and if there's time and it's needed, some isolation work.
IS A 6 DAY TRAINING SPLIT EFFECTIVE?
A 6 day split is one of the most effective workout splits for accelerating and maximizing muscle growth and strength. However, this is usually only true for those who have a solid foundation in fitness. If you are new to lifting weights, a 3 day, 4 day, and at most, 5 day workout split is typically better as it allows for enough recovery time.
If your workouts are intense, you will need more time to recover. Experienced lifters understand how to optimize both their workouts and recovery to allow for 6 days of training per week.
Without a good understanding of how to structure your workouts, control intensity/weight load/rep ranges, and recover properly, 6 days of weightlifting per week can lead to overtraining and even injury, which is obviously counterproductive.
On the flip side, low intensity workouts 6 days per week, which a beginner could manage, will not be as effective as 3 high intensity workouts. So, there’s no point to train more often for worse results.
As such, not all 6 day training splits are created equal...
There are many ways to go about creating a 6 day workout split. A 6 day workout split can involve training each muscle group once, twice or even three times per week.
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. This is what makes a 6 day split so appealing.
For those who have good recovery practice, they can capitalize on protein synthesis with a 6 day split.
Muscle protein synthesis (which is a naturally occurring process for repairing muscle and hypertrophy) levels off at around 36-48 hours after a good workout. So, ideally, you could hit the same muscle group every third day and constantly keep that process going while not letting DOMS (delayed onset muscle soreness) get in the way. This is a lot easier said than done. Again, a good workout formula and good recovery practices (sleep, diet, hydration) are key to achieving this.
Our goal is to teach you how to do this. That said, we really want to stress that our 6 day training split is not for newbies. If you are a beginner, get on one of our 3 day, 4 day or 5 day splits for a couple months.
IS WORKING OUT 6 DAYS A WEEK TOO MUCH?
It depends on whether you are adequately recovering between workouts for each muscle group, how intense your workouts are, how long your sessions are, are you doing any other kind of training (sports, running, yoga, etc). It really just depends.
If you are doing effective workouts, pretty much just sticking to weight lifting, and you are recovery properly, then it’s perfectly fine to lift 6 days per week...
But you need the right plan (which we have for you below). It needs to be designed in a way that is intense and effective enough to see great results yet allows each muscle group enough recovery time. This takes a much more fine tuned balance between the two than it does with 3 or 4 day splits.
If you enjoy lifting, then you can make it work. A lot of people love lifting 6 days a week because it makes them feel great!
However, one big issue is it’s not always obvious whether you getting enough rest. Your lifestyle will really determine if lifting 6 days a week is good for you. This includes your eating habits, sleep schedule, and stress.
If you are not eating well, sleeping well, you are stressed from work, and you are lifting damn near every day for long workout sessions, it will be a recipe for disaster, or in other words, overtraining.
What are the signs of overtraining?
The most common signs of overtraining are:
Unusual fatigue and lethargy, inside and outside of the gym.
Plateau or decline in workout performance and progress.
Overly extended muscle soreness
Joint pain and injury
Some people may even experience a loss of sex drive, insomnia, depression, reduced appetite, and the list goes on.
Needless to say, this is completely counterproductive. It’s far worse than undertraining.
If you feel you are overtraining, you need to take a rest from lifting. Even advanced trainees will experience overtraining, as lifestyle changes can creep up on you.
The best way to avoid overtraining is to choose the right workout split that works with your lifestyle. And if you do decide to do a 6 day workout split, then take 1-2 weeks off from training every 8-12 weeks. This is called periodization and it’s vital to avoiding overtraining, no matter what fitness level you are.
6 DAY BODYWEIGHT WORKOUT PLAN
You can structure a 6 day bodyweight split exactly like the above splits. You will just be doing bodyweight exercises.
For bodyweight training, you likely need to do high reps to work your muscles to near failure. You will also need to focus on progressive overload methods like decreasing rest time and increasing volume more. But overall, you should see great results with a 6 day bodyweight split. You won’t get massive, but you can get into fantastic shape, building a lean and mean athletic body.
Here are the best bodyweight exercises to focus on:
Squats (and jumping squats)
Push Ups (this could even be included as a Main Compound Exercise above)
Pull Ups, Chin Ups, Neutral Grip Pull Ups
Inverted Rows
Parallel Dips (this could even be included as a Main Compound Exercise above)
Pike Push Ups
Handstand
Glute Bridges (as well as single leg glute bridges and elevated glute bridges)
Tricep Dips
Planks (and all variations)
Hanging Leg Raises
Lunges (and all variations, such as side lunges, curtsy lunges, reverse lunges, etc.)
Tuck Jumps
Burpees
The list goes on, but the above all are musts in our opinion.
Bodyweight Resources:
Have questions about 6 day workout splits? Feel free to reach out to us by email or leave a comment below.
Other Training Splits:
BEST HYPERTROPHY PROGRAM
Prepare to maximize your gains with our exclusive 12-week hypertrophy training program. Choose between a 4 or 5 day training split and gain 2-12 pounds of muscle over 90 days...
Let us just start by saying, a 6 day workout split is not for the faint of heart...at least not an effective one. But for those who have experience, determination and dedication, it can be the best training split frequency for building muscle and strength, for both men and women alike.
This article will dive into the nitty gritty of the mighty 6 day workout split to teach you all you need to know. It also contains a full 6 day weight training split program that you can follow if you decide to take the 6-days-of-working-out-a-week journey.
Table of Contents:
- What is a 6 day split?
- Benefits of a 6 day workout split
- Can anyone do a 6 day weightlifting split?
- How to determine if a 6 day lifting workout plan is right for you
- Different options for 6 day gym workout routines
- What is the overall best 6 day split?
- Best exercises for your workout split
- The ultimate 6 day workout split routine
- Training & programming tips
- Optimizing recovery
- FAQs
- 6 day bodyweight workout plan info
WHAT IS A 6 DAY WORKOUT SPLIT?
A 6 day workout split is a routine that involves 6 workout sessions per week, done on 6 different days.
So, that’s 6 workouts, 6 different days, with only 1 rest day each week.
If that sounds intense and like it's a lot, that’s because it is! Working out 6 days per week puts you in the same league as "The Rock", as Dwayne Johnson's workout regimen includes both cardio and weight lifting 6 days a week.
Point being, a 6 day split should be saved for more advanced lifters who really know how to optimize their training and recovery.
In regards to bodyweight-only workouts, a training schedule of 6 days a week becomes more penetrable for a wide range of fitness levels, as bodyweight training can be less taxing on the body. Nevertheless, optimizing both your workouts and recovery are important regardless of whether you are lifting weights or doing calisthenics.
BENEFITS OF A 6 DAY SPLIT
The benefits of a 6 day gym workout schedule will vary based on what kind of six day split you are doing.
If you are doing a 6 day split that has you training each muscle group two or three times per week, the main benefit would be maximizing the frequency of hitting each muscle. Studies show training each muscle group twice a week is best for hypertrophy.
If you are doing a 6 day split that train each muscle group once a week, that means your volume is spread out across the week. This allows you to really hone in on a muscle group each workout to maximize the intensity.
Then, you also have the option with 6 day splits to program your workouts in a way that produces a great mix of both frequency and intensity.
More benefits of a 6 day split workout routine:
- Your workouts don't need to be so high volume, as you have 6 days to get everything done each week. In other words, you can get in and out of the gym (45-60 mins per session).
- A 6 day lifting routine allows for more variety in your training, as in you can do a greater number of exercises.
- You can train 6 days a week! Once the habit for exercising is built, it becomes addicting and something to look forward to, so for a lot of people, the more they can train, the better!
- Finally, a 6 day split allows for multiple variations of splits. You can create a 6 day split in many different ways and for many different goals - strength, hypertrophy, powerbuilding, fat loss, etc. So you can change up the plan every training cycle (4-12 weeks) while still keeping at six workouts per week.
If you have adequate training experience, you can lift 6 days per week (7 days is just an overkill for most people, including top tier athletes).
For those who are more novice level, go with a 3 day split or 4 day split. And if you are an intermediate lifter (say, 1-3 years of training), a 4 or 5 day split should be perfectly effective.
In fact, any number of days can be effective for any fitness level if programmed correctly. You'll see what we mean as you continue reading on.
If you really want to train 6 days per week, but feel lifting weights for all 6 days is probably too much for you (lifting heavy weights is taxing on the body after all), then make a couple of those training days a cardio, HIIT or bodyweight workout, rather than just lifting every day. You can also spend a day on things like Yoga or movement skills (agility, speed, explosiveness, etc.).
HOW TO DECIDE IF A 6 DAY LIFTING SPLIT IS RIGHT FOR YOU
If you are still unsure whether a 6 day split is right for you, just think about the following points:
Training experience
Your age
Goals
Your availability
Your rest and recovery needs
Your weaknesses
Your preference
[/list]
Following the FITT principle guidelines (Frequency, Intensity, Time, and Type), determine if you have the time, dedication (it can be a challenge to stay consistent with both workouts and diet & recovery when training 6 days a week), youthfulness, and experience.
If you said yes to all of these and want to get into the best shape of your life, then a 6 day weight training split can be great.
DIFFERENT OPTIONS FOR A 6 DAY WORKOUT SPLIT
There are several ways to program a 6 day lifting routine. Below are some of the most popular and effective options for 6 day splits.
1) 6 Day PPL Workout Split
Advanced option:
- Day 1: Push
- Day 2: Pull
- Day 3: Legs
- Day 4: Push
- Day 5: Pull
- Day 6: Legs
Day 7: Rest
- Day 1: Push
- Day 2: Pull
- Day 3: Legs
- Day 4: Rest
- Day 5: Push
- Day 6: Pull
- Day 7: Legs
- Day 8: Rest
- Repeat
- Day 1: Upper (strength)
- Day 2: Lower (strength)
- Day 3: Upper (hypertrophy)
- Day 4: Lower (hypertrophy)
- Day 5: Upper (endurance)
- Day 6: Lower (endurance)
- Day 7: Rest
3) 6 Day Arnold Workout Split
- Day 1: Chest & Back
- Day 2: Legs
- Day 3: Shoulders & Arms
- Day 4: Rest
- Repeat
4) 6 Day Workout Split Bro Split
- Day 1: Chest & Tricep
- Day 2: Back & Bicep
- Day 3: Shoulders & Calves
- Day 4: Legs & Glutes
- Day 5: Rest
- Day 6: Chest & Tricep
- Day 7: Back & Bicep
- Day 8: Shoulders & Calves
- Day 9: Legs & Glutes
- Day 10: Rest
- Day 11: Chest & Tricep
- Day 12: Back & Bicep
- Day 13: Shoulders & Calves
- Day 14: Legs & Glutes
- Repeat
As you can see, on the two week scale, you’ve trained each muscle group 3 times. So, the “6 Day Bro Split” allows for a little higher muscle frequency than the more standard 5 day bro split, yet it still allows for plenty of rest time between each muscle group.
5) 6 Day Workout Split Athlete Routine
- Day 1: Upper
- Day 2: Lower
- Day 3: Bodyweight HIIT or Cardio & Core & Movement Practice (agility, explosiveness, speed)
- Day 4: Rest
- Repeat
WHAT ABOUT CORE/ABS?
While core wasn’t listed, you should obviously be hitting your core. The thing is, though, if you are doing big compound lifts like squats, deadlifts, bench press and military press, your core will be getting plenty of work. So, you won’t need to spend an entire workout on core. Just add one or two core exercises to the end of your workouts two to three times a week.
The best core exercises to add to the end of a workout are:
Hanging Leg Raises
Planks & Side Planks (and variations of planks)
Rotational & Anti-Rotational Exercises like Wood Choppers & Pallof Press
Anti-Lateral Movements like Side Bends
[/list]
WHAT ABOUT CARDIO?
Cardio can be done at your discretion. You may choose to do cardio after your workouts on some days or in the mornings. Cardio is optional. Cardio should be done if you have cardiovascular health goals and/or you want to burn calories, as weight training doesn't hold a candle to cardio in terms of calorie burn.
WHAT IS THE BEST 6 DAY WORKOUT PLAN?
The best 6 day workout split is arguably the Push Pull Legs 6 Day Split, which was the first option we listed above. It allows you to hit each muscle group twice a week and it’s super efficient because you are training muscles that work together at the same time, and thus the next workout session will focus on opposing muscles groups that have no conflict in terms of recovery.
Overall, it is efficient and it facilitates recovery better than other body part splits.
If this doesn’t make sense, let us explain a little better...
With a split like the Bro Split, you have chest and triceps on day 1 and then shoulders on day 3, that only gives you on rest day between muscle groups that are often involved in the same exercise (i.e. bench press uses the shoulders and overhead presses uses the upper chest).
The Arnold split has the same issue. You really have to be a beast on recovery mode to get good results with these splits, whereas the Push Pull Legs split gives you the most possible rest time and frequency for your muscle groups based on 6 workouts per week. Moreover, you can even do a rest day after every one PPL, rather than after every two PPLs.
6 DAY PPL FTW!
So, our ULTIMATE 6 DAY SPLIT is the 6 Day PPL Workout Split. That is the workout plan we have laid out for you.
But before we get into it, let us explain the basics to you regarding the exercises and workout structure.
MAIN MUSCLE GROUPS:
Push:
Chest
Shoulders
Triceps
[/list]
Pull:
Back (i.e. Lats, Traps, Rhomboids, Erector Spinae)
Biceps
Forearms
[/list]
Legs:
Quads
Hamstrings
Glutes
Calves
[/list]
We recommend doing a couple core exercises after your workout on either Push or Pull Days.
Note: Although the rear delts are a shoulder muscle, it is a primary mover for pulling not pushing, so the rear delts will be targeted on pull days.
MAIN EXERCISES:
Here are the main exercises (with the primary mover or movers in parenthesis)
Push:
Pull:
Legs:
ACCESSORY EXERCISES:
Accessory exercises are either assistance compound lifts or isolation exercises. These should be done after your main compound exercise.
Here are some of the best ones...
Push:
Dumbbell or Barbell Incline Bench
Dumbbell Shoulder Press
Arnold Press
Landmine Presses
Parallel Dips
Close Grip Bench
Chest Flys
Diamond Push Ups
Tricep Kickbacks
Tricep Dips
Tricep Extensions
Skull Crushers
Dumbbell Lateral & Front Raises
[/list]
Pull:
Rack Pull
Farmer’s Walk
Shrug (barbell and dumbbell)
Kroc Row
Seated Row (different grip position - underhand, overhand, close grip)
T-Bar Row
Cable Pullover
Lat Pull Down
Lat Press Down
Standing Single Arm Row (with Cable)
Rear Delt Fly
Hyperextensions
Barbell Curl
Variations of curls (hammer, reverse, armpit curls, etc.)
[/list]
Legs:
Hip Thrusts
Sumo Deadlift or Trap Bar Deadlift
Stiff-Leg Deadlifts & RDLs
Leg Press
Good Mornings
Lunges & Split Squats (variations)
Calf Raises (standing, seated, donkey)
Leg Curl
Leg Extension
[/list]
Core:
Hanging Leg Raises
Planks
Rotational, Anti-rotational, Anti-Lateral Exercises
[/list]
WORKOUT A & WORKOUT B FOR MAIN LIFTS:
Push, Pull and Leg days have two main compound exercises. These main lifts require high strength and energy levels and are equally important. They should be done at the beginning of your workout.
However, you will NOT being do both on the same day. As such, you will split your weekly routine as such:
- PUSH WORKOUT A
- PULL WORKOUT A
- LEGS WORKOUT A
- PUSH WORKOUT B
- PULL WORKOUT B
- LEGS WORKOUT B
- PUSH A: Bench Press
- PULL A: Pull Ups
- LEGS A: Deadlifts
- PUSH B: Standing Overhead Press
- PULL B: Bent Over Rows
- LEGS B: Squats
However, Bench Press, Deadlifts, Squats, and Standing Overhead Barbell Press are all big power movements that can be done for 1RM and will involve the heaviest loads in your entire training program, so they shouldn’t be done on the same day.
As for accessory exercises, you will be doing different ones on A & B workout days, but you will be doing accessory exercises that target all push, pull and leg muscle groups, of course.
THE ULTIMATE 6 DAY WORKOUT SPLIT PLAN
As promised, here is your 6 day workout split - PPL style.
We have two options for rest days (one of which technically makes it an 8 day workout week). Both are good...
Option 1:
- Day 1: Push (A)
- Day 2: Pull (A)
- Day 3: Legs (A)
- Day 4: Push (B)
- Day 5: Pull (B)
- Day 6: Legs (B)
- Day 7: Rest
- Day 1: Push (A)
- Day 2: Pull (A)
- Day 3: Legs (A)
- Day 4: Rest
- Day 5: Push (B)
- Day 6: Pull (B)
- Day 7: Legs (B)
- Day 8: Rest
Quick notes before starting:
Warm Up: Spend approximately 5 minutes doing a dynamic warm before each workout. Focus on the joints and muscles that will be worked on that day.
Warm Up Sets: You will need to do warm up sets that bring you up to your working weight for the main lift at the beginning of your workout. It may take 2-4 sets to warm up to your working weight. Increase the weight with each set, but don’t bring yourself to near failure like you would with a working set. These sets are just to prep your muscles and joints for the heavy working sets.
Push Workout A:
Barbell Bench Press
4-5 sets
5-8 reps
2 min rest
Seated DB Overhead Press
3-4 sets
8-12 reps
90 sec rest
Parallel Dips:
3 sets
10-15 reps
60-90 sec rest
Flat Bench Flys
3 sets
8-12 reps
60-90 sec rest
Lateral DB Raises
3 sets
10-15 reps
60 sec rest
Diamond Push Ups
2-3 sets
Max reps
60 sec rest
Pull Workout A:
Bent Over Barbell Rows (underhand grip)
4-5 sets
6-10 reps
90-120 sec rest
Chin Ups:
3-4 sets
Max full range reps
90 sec rest
Rack Pulls
3 sets
5-8 reps
90 sec rest
Kroc Rows
3 sets
10-12 reps each side
90 sec rest
Seated Close-Grip Rows
3 sets
10-15 reps
60-90 sec rest
Bicep Curls
2-3 sets
10-20 reps
60 sec rest
Legs Workout A:
Barbell Back Squats
4-5 sets
5-8 reps
2 min rest
Barbell Hip Thursts
3-4 sets
6-10 reps
90-120 sec rest
RDL
3 sets
8-12 reps
90 sec rest
Split Squats
3 sets
8-12 reps each side
90 sec rest
Standing Calf Raises
3 sets
12-20 reps
60 sec rest
Push Workout B:
Standing Military Press
4-5 sets
5-10 reps
2 min rest
Incline DB Bench Press
3-4 sets
8-12 reps
90-120 sec rest
Incline DB Fly
3 sets
8-12 reps
60-90 sec rest
Upright Rows
3 sets
8-12 reps
60-90 sec rest
Cable Lateral Raises
2 sets
15-20 reps
60 sec rest
Tricep Dips x Overhead Rope Extensions
2-3 sets
10-15 reps
60 sec rest
Pull Workout B:
Pull Ups
4-5 sets
Max full range reps
90 sec rest
Bent Over Barbell Rows
3-4 sets
6-10 reps
90-120 sec rest
T-Bar Rows
3 sets
8-12 reps
60-90 sec rest
Rear Delt Flys
3-4 sets
10-15 reps
60-90 sec rest
Shrugs
3 sets
8-12 reps with 2 sec holds at top
90 sec rest
Hammer Curls
2-3 sets
10-15 reps
60 sec rest
Legs Workout B:
Barbell Deadlifts
4-5 sets
4-8 reps
2 min rest
Front Squat or Leg Press
3-4 sets
8-12 reps
90-120 sec rest
Good Mornings
3 sets
10-12 reps
90 sec rest
Bulgarian Split Squats
3 sets
8-12 reps each side
90 sec rest
Leg Curl x Leg Extension
2 sets
10-15 reps each
60 sec rest
Seated or Donkey Calf Raises
3 sets
10-20 reps
60 sec rest
Core: Either choose 1 core exercise to do at the end of every workout or do 2-3 core exercises for one A and one B workout.
Hanging Leg Raises
Planks & Side Planks
(Rotational, Anti-rotational, Anti-Lateral Exercises)
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Related: 30 Best Core Exercises
Static Stretching: While weightlifting itself is a form of stretching and mobility training (if you are moving in a full range of motion), static stretching is great for those who need to improve their range of motion and flexibility. Moreover, it can help with recovery. You can do short 5-10 min static stretching sessions after each workout, focusing on the main muscles and joints of that workout, or a couple times a week focusing on the whole body.
6 DAY WORKOUT ROUTINE TRAINING TIPS
Here are a few final things to know about your six day workout plan...
a) Hierarchy of exercises:
Do the big lifts first, then the accessory compound lifts, and finally, isolation exercises.
Main Lifts
Accessory Assistance Lifts
Accessory Isolation Exercises
You will need more energy and strength for your big compound movements as you will be using heavy loads and these are the real result producers, so you want to put your all into them.
b) Reps & Weight Load:
Generally speaking, here are the goals based on reps & weight load:
- 1-6 reps with 80-95% 1RM (strength)
- 6-15 reps with 60-80% 1RM (hypertrophy)
- 12-20+ reps with ?60% 1RM (endurance)
We recommend that you work in all rep ranges to build versatility and well-roundedness.
However, here are the best rep ranges to work in based on the exercises at hand:
- Main Lifts (1-15 reps for 3-5 sets)
- Accessory Assistance Lifts (6-15 reps for 2-3 sets)
- Accessory Isolation Exercises (8-20 reps for 2-3 sets)
c) Rest Time:
Main Lifts (1-15 reps for 3-5 sets): Rest 90-120 seconds between sets, but if you are lifting with heavy loads for lower reps i.e. 1-5 reps, you can take more time if needed
Accessory Assistance Lifts (6-15 reps for 2-3 sets): 90 seconds between sets
Accessory Isolation Exercises (8-20 reps for 2-3 sets): 30-60 seconds between sets.
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For a more in-depth look at optimizing rest time for hypertrophy and strength, check out this article.
d) Progressive Overload:
Progressive overload involves gradually increasing the intensity of your workouts over the course of your training period. By doing this, you will be able to build muscle or strength because your muscles will be adequately stressed for continual adaptation.
Progressive Overload Methods Include:
Increase weight load
Increasing reps
Increasing sets
Decreasing rest
Increasing Intensity (i.e. slower tempo or greater range of motion)
Progression exercises
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If the plan we have for you involves too much volume, you can adjust by making it 3 sets instead of 4, or 2 sets instead of 3, then you can progress by adding sets to the exercises.
Progress should look like this:
Range of Motion ---> Increase Reps ---> Increase Sets ---> Increase Weight Load
So, if the plan has an exercise that calls for 5-8 reps of 4-5 sets. Then you may start with 5-6 reps and eventually work up to 8 reps, then add an additional set, then finally increase the weight load.
Learn all about how to progressive overload.
Optimizing Your Recovery
When it comes to lifting 6 days a week, recovery becomes even more paramount (albeit, it’s important for all workout splits).
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Diet: You need to eat healthy foods with the right macros and micros. High protein and adequate fats and carbs are essential.
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Sleep: The average adults needs 7-8 hours of sleep, but that’s not factoring in intense workouts. If you are lifting 6 days per week, you need to bump that up to 9 hours ideally if you want to recovery in time for your next workout. Sleep is ESSENTIAL.
[*]Hydration: Hydration is just as important as eating, and on so many levels. You need to be drinking at least one ounce per half pound of bodyweight each day. So, if you weigh 200lbs, you need 100 ounces of water (or 3 liters)...and even that’s a little low.
[*]Stress: Stress is killer on the immune system and a healthy immune system is vital to recovery. So, do everything you can do reduce stress and keep your immune system strong. Lifting will lower your immune system as it is so taxing on your body, so you need to combat this with great recovery!
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Supplementation: The best supplements you can take if you are a serious lifter who trains 6 days a week is protein powder and creatine. Protein powder is often needed to supplement your diet so that you are getting enough protein intake and creatine will help you with performance and recovery on so many levels. All other supplements are unnecessary if your diet is on point. That said, you can take multivitamins as well if you feel the need or you are on a special diet (i.e. vegan diet). Pre-workout is also great if you want to give your workouts an extra boost.
FAQs about training 6 days a week:
Below are a few common questions we often get asked regarding working out 6 days a week.
HOW LONG SHOULD I DO A 6 DAY WORKOUT SPLIT FOR TO SEE RESULTS?
You should stick with the plan for 8-12 weeks. If you do this, you will see great results starting to occur at week 4. If properly recovering, gains in strength and stamina will be apparent quickly. As for hypertrophy gains, you should definitely see good results after a training cycle (8-12 weeks).
After 8-12 weeks, take a rest period of 1-2 weeks, then start a new plan. You can keep the same plan if you’d like as well, or just make small adjustments like the order of your workout or the rep scheme. For example, you may simply just want to do reps of 10-15 for you big lifts rather than reps of 5-8. You may also want to try different accessory exercises. The most important thing is that you take a week or two off to let your body fully recover from the training cycle and to avoid overtraining. You should be doing this every 8-12 weeks, year round.
How long should 6 day split workouts last?
Your workouts should last no longer than 60 minutes, which includes warm up and warm up sets. This is the perfect time zone for a metabolic workout, which is what you want for hypertrophy and fat loss.
You workout should consist of mainly compound exercises, with one or two main lifts per workout, followed by accessory compound lifts, and if there's time and it's needed, some isolation work.
IS A 6 DAY TRAINING SPLIT EFFECTIVE?
A 6 day split is one of the most effective workout splits for accelerating and maximizing muscle growth and strength. However, this is usually only true for those who have a solid foundation in fitness. If you are new to lifting weights, a 3 day, 4 day, and at most, 5 day workout split is typically better as it allows for enough recovery time.
If your workouts are intense, you will need more time to recover. Experienced lifters understand how to optimize both their workouts and recovery to allow for 6 days of training per week.
Without a good understanding of how to structure your workouts, control intensity/weight load/rep ranges, and recover properly, 6 days of weightlifting per week can lead to overtraining and even injury, which is obviously counterproductive.
On the flip side, low intensity workouts 6 days per week, which a beginner could manage, will not be as effective as 3 high intensity workouts. So, there’s no point to train more often for worse results.
As such, not all 6 day training splits are created equal...
There are many ways to go about creating a 6 day workout split. A 6 day workout split can involve training each muscle group once, twice or even three times per week.
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. This is what makes a 6 day split so appealing.
For those who have good recovery practice, they can capitalize on protein synthesis with a 6 day split.
Muscle protein synthesis (which is a naturally occurring process for repairing muscle and hypertrophy) levels off at around 36-48 hours after a good workout. So, ideally, you could hit the same muscle group every third day and constantly keep that process going while not letting DOMS (delayed onset muscle soreness) get in the way. This is a lot easier said than done. Again, a good workout formula and good recovery practices (sleep, diet, hydration) are key to achieving this.
Our goal is to teach you how to do this. That said, we really want to stress that our 6 day training split is not for newbies. If you are a beginner, get on one of our 3 day, 4 day or 5 day splits for a couple months.
IS WORKING OUT 6 DAYS A WEEK TOO MUCH?
It depends on whether you are adequately recovering between workouts for each muscle group, how intense your workouts are, how long your sessions are, are you doing any other kind of training (sports, running, yoga, etc). It really just depends.
If you are doing effective workouts, pretty much just sticking to...
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