A 6-day workout split involves exercising six days a week with a focus on different muscle groups each day.
The 6-day workout split is ideal for intermediate to advanced lifters who have the time and commitment to train frequently.
The 6-day workout split suits those looking to maximize muscle growth and strength gains. It is less suitable for beginners due to its intensity and volume.
Popular 6-day split routines include push/pull/legs, upper/lower, and body part splits. Push/pull/leg splits focus on pushing exercises, pulling exercises, and leg workouts. Upper/lower splits alternate between upper-body and lower-body exercises. Body part splits dedicate each day to a specific muscle group.
6-day workout routines can be customized to cater to different genders, training levels, and goals.
Workout templates can be used to build and track 6-day workout routines. Templates provide structure and the ability to specify and track exercises, sets, reps, rest periods, and other details.
What is a 6-Day Workout Split?
A 6-day workout split involves training six days a week, with each session dedicated to targeting different muscle groups.
A 6-day split allows for focused and intensive workout sessions, promoting muscle growth, strength, and balanced development across various muscle groups.
A 6-day workout split enables training major muscle groups at least twice a week. A frequency of training major muscle groups 2 times a week is shown to be optimal for muscle hypertrophy. According to a systematic review and meta-analysis in Sports Medicine by B. Schoenfeld et al., training major muscle groups twice weekly leads to superior muscle growth compared to once-weekly training.
Who is the 6-Day Workout Split For?
The 6-day workout split is for intermediate to advanced lifters who can commit to frequent training. The 6-day split suits those aiming for muscle growth and strength. The workout split is less suitable for beginners due to its intensity.
Can You Workout 6 Days a Week?
Yes, you can work out 6 days a week. The 6-day workout schedule is effective for muscle growth and strength if you manage recovery and nutrition properly.
Can Working Out 6 Days a Week Be Too Much?
Yes, working out 6 days a week can be too much if not managed properly. Overtraining can lead to fatigue, injury, and burnout. Adequate recovery, balanced nutrition, and listening to your body are crucial to avoid the negative effects of working out too much.
What are the Best 6-Day Workout Split Routines?
Listed below are three 6-day workout split routines.
- Upper/Lower Workout Split: Divides the body into upper and lower regions, targeting each region three times a week to maximize muscle engagement and recovery.
- Push/Pull/Legs Workout Split: Segregates exercises based on movement patterns into push (chest, shoulders, triceps), pull (back, biceps), and legs (quads, hamstrings, calves).
- Body Part Workout Split: Focuses on different major muscle groups each day, such as chest, back, shoulders, arms, and legs.
6-Day Upper/Lower Workout Split
An upper/lower workout split divides the fitness routine into distinct upper-body and lower-body workouts. A 6-day upper/lower split is designed to work each major muscle group three times per week, alternating between upper and lower body workouts across six days.
A 6-day upper/lower workout schedule follows a pattern labeled as A and B, or A, B, and C for each body part.
Below is a table illustrating an example of upper-body workout A.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Bench Press | 3 | 8 – 12 | 120 seconds |
| Barbell Bent Over Row | 3 | 8 – 12 | 120 seconds |
| Seated Dumbbell Shoulder Press | 3 | 8 – 12 | 120 seconds |
| Wide Grip Lat Pulldown | 3 | 8 – 12 | 120 seconds |
| Cable Triceps Pushdown | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of upper-body workout B.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Incline Dumbbell Bench Press | 3 | 8 – 12 | 120 seconds |
| Wide Grip Lat Pulldown | 3 | 8 – 12 | 120 seconds |
| Standing Barbell Overhead Press | 3 | 8 – 10 | 120 seconds |
| Hammer Curl | 3 | 12 – 15 | 90 seconds |
| Dumbbell Skull Crushers | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of upper-body workout C.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Machine Chest Press | 3 | 8 – 12 | 120 seconds |
| Single-Arm Dumbbell Row | 3 | 8 – 12 | 120 seconds |
| Machine Shoulder Press | 3 | 8 – 12 | 120 seconds |
| Machine Pulldown | 3 | 8 – 12 | 120 seconds |
| Close Grip Bench Press | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of lower-body workout A.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Squat | 3 | 8 – 10 | 120 seconds |
| Conventional Deadlift | 3 | 6 – 8 | 120 seconds |
| Leg Press | 3 | 10 – 12 | 120 seconds |
| Seated Calf Raises | 4 | 12 – 15 | 90 seconds |
| Laying Leg Curl | 3 | 10 – 12 | 90 seconds |
Below is a table illustrating an example of lower-body workout B.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Front Squat | 3 | 8 – 10 | 120 seconds |
| Dumbbell Walking Lunges | 3 | 10 – 12 | 120 seconds |
| Leg Extension | 3 | 10 – 12 | 120 seconds |
| Standing Calf Raises | 4 | 12 – 15 | 90 seconds |
| Glute Bridge | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of lower-body workout C.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Hack Squat | 3 | 8 – 10 | 120 seconds |
| Bulgarian Split Squats | 3 | 10 – 12 | 120 seconds |
| Leg Extension | 3 | 10 – 12 | 120 seconds |
| Seated Calf Raises | 4 | 12 – 15 | 90 seconds |
| Barbell Hip Thrust | 3 | 12 – 15 | 90 seconds |
6-Day Upper/Lower Workout Routine Schedule
The table below illustrates the structure of a 6-day upper/lower workout routine schedule.
| Day of Week | Workout |
|---|---|
| Monday | Upper Body Workout A |
| Tuesday | Lower Body Workout A |
| Wednesday | Upper Body Workout B |
| Thursday | Lower Body Workout B |
| Friday | Upper Body Workout C |
| Saturday | Lower Body Workout C |
| Sunday | Rest |
The workout sequence is repeated weekly, ensuring each major muscle group is worked rigorously three times a week, with a day of rest to support recovery and muscle growth.
6-Day Push/Pull/Legs Workout Split
A push/pull/legs workout split categorizes workout sessions according to the movements and involved muscle groups. “Push” workouts involve exercises that utilize the pushing muscles. “Pull” workouts include exercises that engage the pulling muscles. “Legs” workout sessions focus on lower body movements.
In a push/pull/legs workout routine, each major muscle group is worked twice per week, following a sequence A and B for variation.
Below is a table illustrating an example of push workout A.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Bench Press | 3 | 8 – 10 | 120 seconds |
| Incline Dumbbell Bench Press | 3 | 10 – 12 | 120 seconds |
| Seated Dumbbell Shoulder Press | 3 | 10 – 12 | 120 seconds |
| Cable Triceps Pushdown | 3 | 12 – 15 | 90 seconds |
| Dumbbell Side Lateral Raises | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of pull workout A.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Wide Grip Lat Pulldowns | 3 | 10 – 12 | 120 seconds |
| Barbell Bent Over Row | 3 | 10 – 12 | 120 seconds |
| Cable Pullover | 3 | 12 – 15 | 120 seconds |
| Hammer Curl | 3 | 12 – 15 | 90 seconds |
| Cable Face Pulls | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of leg workout A.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Squat | 3 | 8 – 10 | 120 seconds |
| Dumbbell Walking Lunges | 3 | 10 – 12 | 120 seconds |
| Leg Extension | 3 | 10 – 12 | 120 seconds |
| Seated Leg Curl | 3 | 10 – 12 | 120 seconds |
| Seated Calf Raises | 4 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of push workout B.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Incline Dumbbell Bench Press | 3 | 8 – 10 | 120 seconds |
| Standing Barbell Overhead Press | 3 | 10 – 12 | 120 seconds |
| Weighted Triceps Dips | 3 | 10 – 12 | 120 seconds |
| Dumbbell Side Lateral Raises | 3 | 12 – 15 | 90 seconds |
| Cable Triceps Extensions | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of pull workout B.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Close Grip Lat Pulldowns | 3 | 10 – 12 | 120 seconds |
| T-Bar Row | 3 | 10 – 12 | 120 seconds |
| Seated Cable Row | 3 | 12 – 15 | 120 seconds |
| Alternating Dumbbell Biceps Curl | 3 | 12 – 15 | 90 seconds |
| Dumbbell Rear Delt Fly | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of leg workout B.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Front Squat | 3 | 8 – 10 | 120 seconds |
| Dumbbell Romanian Deadlift | 3 | 10 – 12 | 120 seconds |
| Leg Extension | 3 | 10 – 12 | 120 seconds |
| Glute Bridge | 3 | 12 – 15 | 90 seconds |
| Seated Leg Curl | 4 | 12 – 15 | 90 seconds |
6-Day Push/Pull/Legs Workout Routine Schedule
The table below illustrates the structure of a 6-day push/pull/legs workout routine schedule.
| Day of Week | Workout |
|---|---|
| Monday | Push Workout A |
| Tuesday | Pull Workout A |
| Wednesday | Leg Workout A |
| Thursday | Push Workout B |
| Friday | Pull Workout B |
| Saturday | Leg Workout B |
| Sunday | Rest |
Workouts follow a repeating weekly sequence, allowing each major muscle group to be worked twice per week, optimizing muscle growth and recovery periods.
6-Day Body Part Workout Split
A body part workout split, often referred to as a “bro split,” focuses on training a different muscle group each day. A body part split allows for focused attention on muscles like the chest, back, shoulders, arms, legs, or core during separate workout sessions.
Below is a table illustrating an example of a chest workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Bench Press | 4 | 6 – 8 | 120 seconds |
| Incline Dumbbell Press | 4 | 8 – 10 | 120 seconds |
| Chest Dips | 3 | 10 – 12 | 120 seconds |
| Cable Flys | 3 | 12 – 15 | 90 seconds |
| Push-ups | 3 | Failure | 90 seconds |
Below is a table illustrating an example of a back workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Deadlifts | 4 | 5 | 120 seconds |
| Pull-ups | 4 | 8 – 10 | 120 seconds |
| Barbell Rows | 4 | 8 – 10 | 120 seconds |
| Lat Pulldowns | 3 | 10 – 12 | 120 seconds |
| Cable Pullover | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of a shoulder workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Overhead Barbell Press | 4 | 6 – 8 | 120 seconds |
| Lateral Raises | 4 | 10 – 12 | 120 seconds |
| Face Pulls | 3 | 12 – 15 | 90 seconds |
| Rear Delt Flys | 3 | 12 – 15 | 90 seconds |
| Dumbbell Shrugs | 3 | 10 – 12 | 90 seconds |
Below is a table illustrating an example of an arm workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Bicep Curls | 4 | 8 – 10 | 120 seconds |
| Dumbbell Hammer Curls | 4 | 10 – 12 | 90 seconds |
| Tricep Dips | 4 | 10 – 12 | 90 seconds |
| Skull Crushers | 4 | 10 – 12 | 90 seconds |
| Cable Tricep Pushdowns | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of a leg workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Squats | 4 | 6 – 8 | 120 seconds |
| Romanian Deadlifts | 4 | 8 – 10 | 120 seconds |
| Leg Press | 4 | 10 – 12 | 120 seconds |
| Dumbbell Lunges | 3 | 12 – 15 | 120 seconds |
| Calf Raises | 4 | 15 – 20 | 90 seconds |
Below is a table illustrating an example of a core or accessory workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Plank | 3 | 60 seconds | 120 seconds |
| Hanging Leg Raises | 4 | 12 – 15 | 120 seconds |
| Russian Twists | 3 | 15 – 20 | 90 seconds |
| Side Planks | 3 | 30 – 45 seconds | 90 seconds |
| Bicycle Crunches | 3 | 20 – 25 | 90 seconds |
6-Day Body Part Workout Routine Schedule
The table below illustrates the structure of a 6-day body part workout routine schedule.
| Day of Week | Workout |
|---|---|
| Monday | Chest Workout |
| Tuesday | Back Workout |
| Wednesday | Shoulder Workout |
| Thursday | Arm Workout |
| Friday | Leg Workout |
| Saturday | Core or Accessory Workout |
| Sunday | Rest |
What Are the Best 6-Day Workout Splits to Target Muscles Twice a Week?
The best 6-day workout splits to target muscles twice a week include the upper/lower split, and the push/pull/legs split.
Push/pull/legs split divides workouts into push (chest, shoulders, triceps), pull (back, biceps), and legs (quads, hamstrings, calves). Each muscle group gets targeted twice a week.
Upper/lower workout split alternates between upper body (chest, back, shoulders, arms) and lower body (quads, hamstrings, calves) workouts. Ensures each muscle group is worked twice weekly.
What Are the Best 6-Day Workout Splits With 2 Leg Days?
The best 6-day workout splits with 2 leg days are the push/pull/legs split and the upper/lower split.
The push/pull/legs split dedicates two days to leg workouts, focusing on quads, hamstrings, and calves. The upper/lower split alternates between upper-body and lower-body workouts, ensuring legs are trained twice a week. Both splits provide balanced muscle development and adequate recovery.
What Are the Best 6-Day Workout Split With 3 Leg Days?
The best 6-day workout split with 3 leg days is the upper/lower workout split. The upper/lower split can be adjusted to include three lower-body workouts, alternating with upper-body sessions.
How to Build a 6-Day Workout Split Plan?
To build a 6-day workout split plan, follow the 8 steps listed below.
- Determine Your Goals: Identify whether your focus is on muscle growth, strength, endurance, or a combination.
- Choose Your Split Type: Decide on a split type like push/pull/legs, upper/lower, or body part splits.
- Consider Using a Workout Template: Use a template to organize and track your workouts.
- Specify Workout Exercises: List exercises for each muscle group, ensuring balanced coverage.
- Select Sets and Rep Ranges: Choose appropriate sets and rep ranges based on your goals (e.g., 3 sets of 10-12 reps for hypertrophy).
- Select Rest Time Between Sets: Determine rest periods (e.g., 60-90 seconds for hypertrophy, 2-3 minutes for strength).
- Fill in the Weights: Plan the weights you will use for each exercise, adjusting as you progress.
- Add Notes: Include notes on form, progression, or any adjustments needed.
Which Muscle Groups Are Best to Workout Together in a 6-Day Split?
Listed below are the best muscle group combinations to work out together in a 6-day split.
- Chest and Triceps: Both muscle groups are involved in pushing movements, making it efficient to train them together.
- Back and Biceps: Both muscle groups are engaged during pulling exercises, allowing for effective combined workouts.
- Legs: Quads, hamstrings, and calves can be trained together, ensuring comprehensive lower body development.
- Shoulders and Abs: Pairing shoulders with abs allows for a balanced workout without overtaxing any single muscle group.
- Chest and Back: Training opposing muscle groups together can enhance overall upper body strength and balance.
- Arms: Combining biceps and triceps in a single session provides focused arm development.
What is the Difference Between 6-Day and 7-Day Workout Split?
The difference between a 6-day and a 7-day workout split is the inclusion of a rest day.
A 6-day split includes one rest day for recovery, while a 7-day split involves training every day without rest. The 6-day split allows for muscle recovery and reduces the risk of overtraining, whereas the 7-day split can lead to fatigue and potential injury if not managed properly.
How Can You Customize a 6-Day Workout Split for Your Needs?
Customizing a 6-day workout split involves adjusting variables to fit your specific needs. Variables include exercise selection, sets, reps, rest periods, and intensity.
For different genders, men might focus more on muscle mass, while women might include more lower body and core exercises. For different training levels, beginners should start with lower volume and intensity, while advanced lifters can increase both. For different goals, hypertrophy-focused plans use higher reps and moderate weights, while strength-focused plans use lower reps and heavier weights.
Listed below are the main customizations of training variables for various workout routine splits.
- 6-Day Workout Split for Men: Focuses on building muscle mass and strength, prioritizing larger muscle groups like chest, back, and legs with exercises such as bench presses, deadlifts, and squats.
- 6-Day Workout Split for Women: Emphasizes toning and muscle definition, prioritizing lower body and glute muscles with exercises like hip thrusts, lunges, and squats.
- Beginner 6-Day Workout Split: Aims to build foundational strength and muscle endurance, prioritizing basic compound movements like bench presses, squats, and deadlifts, with lower volume and intensity.
- Intermediate 6-Day Workout Split: Enhances muscle mass and strength, prioritizing both compound and isolation exercises such as deadlifts, shoulder presses, and bicep curls, following a push/pull/legs routine.
- Advanced 6-Day Workout Split: Maximizes muscle hypertrophy and strength, prioritizing high volume and intensity with a mix of compound and isolation exercises like squats, bench presses, and cable flyes, often following a body part split.
- 6-Day Workout Split for Weight Loss: Combines strength training with cardiovascular fitness, prioritizing high-intensity compound movements and cardio exercises like burpees, kettlebell swings, and sprint intervals.
- 6-Day Workout Split for Muscle Gain: Focuses on hypertrophy and strength, prioritizing compound and isolation exercises such as bench presses, squats, and bicep curls, often following a push/pull/legs routine.
- 6-Day Workout Split for Strength: Increases maximal power and lifting capacity, prioritizing heavy compound lifts like deadlifts, squats, and bench presses, often following an upper/lower routine.
- 6-Day Workout Split With Cardio: Combines strength training with cardiovascular fitness, prioritizing both muscle groups and cardio sessions with exercises like weightlifting, running, and cycling, often following a certain workout routine with added cardio sessions.
How to Use Workout Templates for 6-Day Workout Split Routines?
A workout template is a structured format used to plan and track workout routines.
To use a workout template for a 6-day split workout, start by choosing the right template that suits your needs, such as Microsoft Excel, Google Sheets, PDF (Printable), Google Docs, or Microsoft Word.
Then, input essential training details, including exercises, sets, reps, rest periods, and any optional weight or personal notes. As you go through each workout session, track your reps, weights, and relevant notes.
After several weeks, assess your progress by comparing it with previous sessions and adjust your workout plan as needed to keep pushing toward your fitness goals.