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

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

Day 3: Legs

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

Day 4: Rest

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

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

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

- Elizabeth Quinn, Exercise Physiologist

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

Day 6: Pull

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

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

- Edward Cooper, Fitness Editor

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

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

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

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

3. Different Training Strategies

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

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

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

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

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

- Gabby Landsverk, Nutrition & Fitness Reporter

5. Improve Your Quality of Life

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

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

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

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

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

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

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

- Garett Reid, Fitness Editor

Related: Best 4-Day Workout Split

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

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

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

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

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

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

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

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