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A Detailed Insight into the 6 Day Gym Workout Schedule

24th Feb 2024

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Imagine a 6-day gym workout schedule that not only transforms your body but revolutionizes your entire approach to physical wellness. Having explored countless training routines, I've experienced the incredible effects of dedicating six days a week to focused exercise firsthand.

This isn't just about building muscle—it's a carefully choreographed routine of intensity, concentration, and strategic recovery that primes you for remarkable progress. For those of us passionate about fitness, delving into the intricacies of a comprehensive 6-day workout split is the secret to unlocking unparalleled results.

Picture this: targeted sessions that hone in on specific muscle groups, igniting curiosity about how your body can reach its full potential. From the formidable push of chest, shoulders, and triceps to the empowering pull of back and biceps, each day offers a new opportunity for growth and self-discovery.

But it doesn't stop there. We recognize the importance of balance, incorporating dedicated focus on leg and core strength to ensure a holistic approach to your fitness journey. Together, we'll navigate the delicate balance between intense exertion and the restorative power of rest days, addressing the nuances of recovery and nutrition along the way.

Think of me not just as your trainer, but as your guide through this exhilarating process. My commitment to you extends beyond mere workout routines; it's about equipping you with the knowledge and tools necessary for sustained progress. Together, we'll fine-tune your regimen, making subtle adjustments to ensure that your workout plan not only challenges you but evolves alongside your goals and aspirations.

Understanding the 6-Day Split

Embarking on a 6 day gym workout schedule is a strategy designed to maximize muscle engagement and growth by dividing workouts into focused sessions. Here's how it works:

  • Maximum Frequency and Intensity: By dedicating six days to training, each muscle group is worked frequently and intensely. This is optimal for experienced lifters who have the stamina and capability to recover quickly.
  • Variety of Splits: Among the various 6-day splits, the Push Pull Legs (PPL) routine is highly efficient. It divides workouts into push exercises (chest, shoulders, triceps), pull exercises (back, biceps), and legs/core, ensuring each muscle group receives ample attention.

    Types of 6-Day Splits:


  • PPL (Push, Pull, Legs): A popular choice that targets muscle groups with synergistic functions during each workout.
  • Upper/Lower Split: Alternates between upper body and lower body workouts.
  • Arnold Split: Named after Arnold Schwarzenegger, this split covers multiple muscle groups per day.
  • Bro Split: Focuses on one major muscle group each day.
  • Athlete Routine: Incorporates a variety of movements that are beneficial for athletic performance.
  • Main and Accessory Exercises: For each workout, begin with compound exercises such as Bench Press, Overhead Press, and Squats, followed by accessory exercises to target specific muscles within the push, pull, or leg categories.

    Exercise Selection:
  • Main Exercises: Bench Press, Overhead Press, Bent Over Row, Pull-Ups, Deadlifts, Squats.
  • Accessory Exercises: Should follow the main exercise and can include movements like lateral raises, bicep curls, leg presses, and calf raises.
  • Incorporating Core and Cardio: Core exercises are essential and should be integrated two to three times a week. Cardio can be added based on personal goals and preferences.

    Planning for Success:
  • Individual Considerations: Tailor the 6-day workout routine to personal factors such as experience, age, and goals.
  • Rest and Recovery: Despite the high frequency, ensuring adequate rest is crucial for muscle repair and growth.
  • Adjusting the Routine: Be prepared to make adjustments to the routine based on progress and feedback from your body.

    By integrating the 6 day workout split into your regimen, you're committing to a structured and strategic approach to fitness that promotes substantial strength and muscle gains. Remember, it's not just about the days you spend lifting but also about the quality of your workouts and the recovery that follows.

Day 1: Push (Chest, Shoulders, Triceps)


Welcome to your first day on the 6 day gym workout schedule, where we focus on the push muscles: chest, shoulders, and triceps. This workout is designed to build strength and muscle in the upper body through a series of targeted exercises.


  • Start with 5-10 minutes of low- to moderate-intensity cardio such as jogging or cycling to get your heart rate up.
  • Proceed with dynamic shoulder mobility exercises like arm circles and shoulder shrugs.
  • Perform ramp-up sets with lighter weights for the first exercise of each muscle group to prepare your muscles and joints.

  1. Barbell Bench Press - 4 sets of 6-8 reps
    • Lie on a flat bench, grip the barbell slightly wider than shoulder-width, and press upwards from chest level.
  2. Incline Dumbbell Press - 3 sets of 8-10 reps
    • Set the bench to a 30-45 degree incline and press the dumbbells from shoulder level.
  3. Dumbbell Chest Fly - 3 sets of 10-12 reps
    • With a slight bend in your elbows, open your arms wide on a flat bench and bring the dumbbells together in a hugging motion.

  4. Standing Dumbbell Press - 4 sets of 6-8 reps
  5. Stand with feet shoulder-width apart and press the dumbbells overhead, fully extending your arms.
  6. Seated Dumbbell Shoulder Press - 3 sets of 8-10 reps
  7. Sit on a bench with back support and press the dumbbells from shoulder height.
  8. Egyptian Lateral Raise - 3 sets of 10-12 reps
  9. Lean away holding onto a machine or rack for support, and lift the dumbbell out to the side with a straight arm.

  10. Triceps Pressdown - 4 sets of 6-8 reps
    • Using a cable machine, push the bar down until your arms are fully extended.
  11. Overhead Cable Triceps Extension - 3 sets of 8-10 reps
    • Face away from the cable machine, reach overhead and extend your arms.
  12. Static Dumbbell Hold - 3 sets of 20-30 seconds
    • Hold the dumbbells overhead for a set duration to engage the triceps continuously.

      Rest Periods:
  • Take 2-3 minutes of rest between each set to allow for muscle recovery and to maintain the ability to lift heavier weights.

    By following this structured push day routine, you'll effectively work each muscle group with the right volume and intensity. Remember to listen to your body and adjust the weights as needed to maintain proper form throughout each exercise. Stay hydrated and fuel your body with the right nutrients to support muscle growth and recovery as you progress through your 6 day workout routine.

Day 2: Pull (Back, Biceps)

Transitioning from the push-focused efforts of Day 1, our 6 day gym workout schedule now turns to the pull muscles. The back and biceps day is essential for a well-rounded physique and functional strength. Here's how to make the most of Day 2:

Back Workout:

  1. Pull-Up or Lat Pulldown (3-4 sets of 8-10 reps)
  2. Begin with a wide grip to target the latissimus dorsi. Ensure full range of motion from a dead hang to chin above the bar or pulling the bar to your upper chest for pulldowns.
  3. Barbell Row (4 sets of 6-8 reps)
    • Hinge at the hips and keep your back straight. Pull the barbell towards your lower ribs to engage the rhomboids and middle back.
  4. Cable Seated Row (3 sets of 8-10 reps)
    • Sit upright and pull the cable handle towards your waist, focusing on squeezing the shoulder blades together.
  5. Dumbbell Shrug (3 sets of 12-15 reps)
    • Hold the dumbbells by your side and shrug your shoulders upwards to target the trapezius muscles.
  6. Back Extension (3 sets of 10-12 reps)
    • Use a back extension bench to strengthen the lower back, ensuring controlled movement without hyperextension.

      Biceps Workout:
  7. Barbell Curl (3 sets of 8-10 reps)
    • Stand with feet shoulder-width apart, curl the barbell up while keeping your elbows stationary.
  8. Hammer Curl (3 sets of 10-12 reps)
    • Perform curls with the dumbbells held in a neutral grip to emphasize the brachialis.
  9. Preacher Curl (3 sets of 8-10 reps)
    • Use the preacher bench to isolate the biceps, preventing momentum from aiding the lift.

      Workout Tips:
  • Focus on proper form and the mind-muscle connection to maximize muscle contraction and growth.
  • Consider using intra-workout supplements to support muscle recovery and maintain energy levels.
  • Aim to increase the weight or reps gradually once you can complete the upper end of the rep range for a set.
  • Finish each set 1-to-3 reps before muscle failure to stimulate growth while preventing overtraining.

    Remember, prioritizing back exercises before biceps is key to maximizing muscle growth and ensuring balance. As you work through this pull day of your 6 day workout routine, listen to your body and adjust as needed. Stay consistent, and you'll see the benefits of your 6 day a week workout plan materialize as increased strength and muscle definition.

Day 3: Legs & Core

As we step into Day 3 of our 6 day gym workout schedule, we focus on the foundational pillars of our body: legs and core. These exercises are crucial for building a strong base, which not only enhances overall performance but also supports daily movements and balance. Let's dive into the workout regimen that will challenge and strengthen these vital muscle groups.

Leg Workout:

  1. Romanian Deadlifts (4 sets of 6-8 reps)
  2. Target muscles: Hamstrings and lower back.
    • Stand with feet hip-width apart, holding a barbell. Hinge at the hips to lower the barbell while keeping your back straight, then return to the starting position.
  3. Dumbbell Squats (3 sets of 8-10 reps)
    • Primary focus: Quadriceps and glutes.
    • With a dumbbell in each hand at your sides, squat down as if sitting back into a chair, keeping your chest up and knees behind your toes.
  4. Bulgarian Split Squats (3 sets per leg of 10-12 reps)
    • Engages: Quadriceps, glutes, and calves.
    • Place one foot behind you on a bench, squat down on the front leg while keeping your torso upright, then push back up to the starting position.

      Core Workout:
  • Planks (3 sets of 30-60 seconds)
    • Strengthens: Rectus abdominis and transversus abdominis.
    • Maintain a push-up position with your body in a straight line from head to heels, resting on your forearms.
  • Dead Bugs (3 sets of 12-15 reps)
    • Works on: Deep core stability.
    • Lie on your back with arms extended towards the ceiling and legs in a tabletop position. Extend opposite arm and leg, then return to the starting position and repeat on the other side.
  • Double Leg Lifts (3 sets of 10-12 reps)
    • Targets: Lower abs and hip flexors.
    • Lie flat on your back, legs straight, and lift both legs up to the ceiling, then slowly lower them back down without touching the floor.

      Incorporating these exercises into your 6 day split workout ensures that you're not only honing in on muscle growth but also on enhancing core stability and leg strength. The combination of these leg and core exercises complements the push and pull days, rounding out a balanced 6 day workout routine. Remember, proper form is key to maximizing benefits and minimizing the risk of injury.

      As you follow this 6 day workout split, it's important to keep in mind that the intensity and volume should align with your fitness level. Intermediate lifters and above may find that including additional exercises, such as barbell front squats and ab wheel rollouts, can further intensify their workout 6 days a week. Always begin your session with at least 5-10 minutes of light cardio to warm up your muscles and prepare them for the work ahead.

      By adhering to this 6 day a week workout plan, you're setting the stage for significant improvements in strength, balance, and muscle definition. Stay consistent, and you'll be rewarded with results that reflect your hard work and dedication.

Day 4: Push (Advanced Techniques)

Welcome to Day 4 of your 6 day gym workout schedule, where we elevate your push routine with advanced techniques. Today, we focus on intensifying the training for your chest, shoulders, and triceps with a combination of compound and isolation exercises. Let's enhance your push day with these advanced strategies:

Compound Exercises:

  1. Push Press (4 sets of 6-8 reps):
    • Start by holding a barbell at shoulder level, dip your knees slightly, and then explosively push the barbell overhead.
    • Engages multiple muscle groups, providing a full upper body workout.
  2. Incline Bench Press (4 sets of 6-8 reps):
    • Set the bench to a 30-45 degree angle to target the upper chest.
    • Focus on a slow descent and explosive push for muscle engagement.
  3. Close Grip Bench Press (3 sets of 8-10 reps):
    • Bring your grip in closer than usual to emphasize triceps activation.
    • Keep your elbows tucked to protect your shoulders.

      Isolation Exercises:
  • Arnold Press (3 sets of 10-12 reps):
    • Rotate your wrists as you lift the dumbbells overhead, combining a shoulder press with a bicep curl.
  • Chest Fly (3 sets of 10-12 reps):
    • Use a controlled motion to work the pectoral muscles without overextending.
  • Triceps Overhead Extension (3 sets of 10-12 reps):
    • Keep your elbows close to your head and lower the weight behind your back to isolate the triceps.

      Progressive Overload:
  • To ensure continued muscle and strength gains, aim to increase either the weight or reps as you progress. This can be tracked over time to ensure you're consistently challenging your muscles.

    Consistency and Nutrition:
  • Remember, consistency in your 6 day workout split is vital. Stick with these exercise selections for at least six weeks to effectively monitor your progress.
  • Pair your workouts with proper nutrition to fuel recovery and muscle growth, making your workout 6 days a week truly effective.
  • By incorporating these advanced techniques into your 6 day gym workout schedule, you're optimizing your 6 day workout routine for peak performance.
  • A structured 6 day split workout like this ensures that every push day contributes to your overall fitness goals.
  • Embrace the challenge of this 6 day a week workout plan and watch as your strength and muscle definition reach new heights.

    This advanced push day routine will push your limits and encourage significant gains. Keep pushing forward, and let's make every workout count!

Day 5: Pull (Volume and Intensity)

On Day 5 of our 6 day gym workout schedule, we turn up the volume and intensity for our pull muscles. This day is dedicated to pushing our back and biceps to new limits with a focus on progressive loading and meticulous control during the eccentric, or lowering, phases of each exercise. Here's how we're going to challenge these muscle groups:

Back and Biceps Workout:

Back Muscles:

  • Pendlay Row/Barbell Row (4 sets of 5-8 reps)
    • Hinge at the waist, keep your back parallel to the ground, and row the barbell to your lower chest explosively.
  • Chin-Ups (3-5 sets to failure)
    • Grip the bar shoulder-width apart and pull yourself up until your chin is over the bar, focusing on squeezing the shoulder blades.
  • Seated Cable Row (4 sets of 8-12 reps)
    • Sit with a straight back, pull the cable towards your waist, and squeeze your shoulder blades together at the end of the movement.
  • Lat Pull-Downs (3 sets of 10-15 reps)
    • Pull the bar down to your chest, keeping your elbows pointed straight down to effectively target the latissimus dorsi.

      Biceps and Forearms:
  • Preacher Curls (3 sets of 8-12 reps)
    • Use a controlled motion to curl the bar, focusing on isolating the biceps.
  • Concentration Curls (3 sets of 10-15 reps per arm)
    • Sit with your elbow on your thigh and curl the weight towards your shoulder, keeping your upper arm stationary.

      Progress Tracking and Safety Tips:
      To ensure continuous improvement and safety during your 6 day workout split:
  • Keep a fitness journal: Record the weights, reps, and your Rate of Perceived Exertion (RPE) for each exercise.
  • Focus on technique: Proper form is more important than lifting heavier weights, especially to prevent injuries.
  • Equipment check: Ensure all equipment is well-maintained before use.
  • Listen to your body: Don't overdo it and seek professional guidance if unsure about an exercise.

    Maximizing Muscle Growth and Strength:
  • Progressive Overload: Gradually increase the weight or the number of reps over time to continually challenge your muscles.
  • Training Frequency: Aim to work each muscle group up to 3 times a week, allowing 48 hours of recovery between sessions.
  • Controlled Eccentrics: Slow down the lowering phase of each exercise to increase time under tension and enhance muscle growth.

    By following this approach on your 6 day a week workout plan, you'll be effectively stimulating muscle growth and strength in a balanced and sustainable way. Remember, intensity is key, but it must be matched with proper rest and nutrition to support your workout 6 days a week and achieve the best results from your 6 day workout routine.

Day 6: Legs & Core (Strength Focus)

As we enter Day 6 of our 6 day gym workout schedule, we concentrate on amplifying the strength of our legs and core. This day is pivotal in our 6 day workout routine as it is designed to challenge and enhance the stability and power of these fundamental muscle groups. Here's your strength-focused leg and core workout plan:

Legs Workout:

  1. Box Jumps:
    • Sets: 4
    • Reps: 5
    • Rest: 60 seconds
    • Purpose: Activate fast-twitch muscle fibers and prep your legs for explosive movements.
  2. Barbell Front Squats:
    • Sets: 4
    • Reps: 4
    • Rest: 90 seconds
    • Benefit: Concentrate on your quads while being kind to your lower back.
  3. Barbell Split Squats:
    • Sets: 4
    • Reps: 8 each side
    • Rest: 60 seconds
    • Focus: Promote balanced development by working each leg individually.

      Core and Stability Exercises:
  • Dumbbell Lunges:
    • Sets: 3
    • Reps: 8 each side
    • Rest: 60 seconds
    • Target: Strengthen your glutes, hamstrings, and quads for a robust lower body.
  • Single-Leg Romanian Deadlifts:
    • Sets: 3
    • Reps: 8 each side
    • Rest: 60 seconds
    • Aim: Improve balance and proprioception while engaging the hamstrings.

      Incorporating these exercises into your 6 day split workout ensures that you are not only focusing on muscle growth but also on functional strength and balance. This comprehensive approach to your 6 day a week workout plan is critical for achieving a well-rounded physique and preventing injury. Remember to maintain proper form throughout each exercise to maximize benefits and minimize the risk of injury. Your commitment to this 6 day gym workout schedule will be a significant step towards your fitness goals, providing a solid foundation for both strength and endurance.

Nutrition and Recovery for Optimal Gains

Incorporating the right nutrition and recovery strategies is as pivotal as the exercises in your 6 day gym workout schedule. Here's how to optimize your gains:

Post-Workout Nutrition

  • Carbohydrates and Protein: Aim for a post-workout meal with a 3:1 carbs to protein ratio.
    • Carbs help restore glycogen levels, crucial for those following a workout 6 days a week routine.
    • Protein supports muscle repair and growth, making it a must-have after your 6 day workout split.
  • Timing: Consume your post-workout meal within a couple of hours after exercising to capitalize on your body's anabolic window.
  • Portion Guidance:
    • Protein: 0.4-0.5 g/kg of body weight
    • Carbohydrates: 1.2 g/kg of body weight per hour, focusing on high Glycemic Index (GI) carbs for quick replenishment

Hydration and Supplements

  • Water Intake: Follow the American College of Sports Medicine's recommendation of 16-24 ounces of fluid per pound lost during exercise.
  • Creatine Monohydrate: Consider adding creatine monohydrate to your diet to enhance muscular strength and aid in glycogen replenishment.
  • Protein Powder: Incorporate protein powder as an easy method to increase your daily protein intake, essential for muscle recovery in your 6 day split workout.

Recovery Techniques

  • Sleep: Prioritize getting adequate sleep, as lack of it can impair muscle recovery and growth hormone production.
  • Massage: Include regular massage sessions to improve flexibility and reduce delayed onset muscle soreness, a common issue when you work out 6 days a week.
  • Compression Garments: Wear compression garments post-exercise to potentially reduce muscle recovery time, keeping you on track with your 6 day workout routine.

    By following these nutrition and recovery tips, you'll be supporting your body's ability to repair and grow stronger, which is essential when tackling a 6 day a week workout plan. Remember, your body's response to this 6 day gym workout schedule relies heavily on how well you refuel and recover.

Programming Tips and Adjustments



Throughout this article, we've thoroughly examined the intricacies of a comprehensive 6-day gym workout schedule, providing keen insights into maximizing muscle engagement and growth. We've journeyed through targeted sessions devoted to honing every key muscle group, underlining the pivotal role of strategic rest, nutrition, and recovery in achieving your fitness aspirations. The dedication to this regimen is bound to pay dividends in enhanced physical strength and a sculpted physique, echoing the commitment and intensity invested in each push, pull, and leg day.

Embracing the routine we've outlined sets you on a pathway to not only transform your body but to elevate your overall well-being and performance. As you integrate these principles into your weekly fitness endeavors, remember that consistency and attentiveness to your body's responses are the cornerstones of progress. Whether you're striving for muscle gains, improved endurance, or a harmonious balance of both, this meticulously curated workout schedule is your blueprint for transcending your fitness goals.



What constitutes an effective 6-day workout routine?

An effective 6-day workout routine could be structured as follows:

  • Monday: Focus on pushing movements for the chest and triceps.
  • Tuesday: Focus on pulling movements for the back and biceps.
  • Wednesday: Leg day with an emphasis on hamstrings.
  • Thursday: Shoulder and abdominal exercises.
  • Friday: Combination of pushing and pulling exercises.
  • Saturday: Leg day with a focus on quadriceps.

How should I plan my gym workouts for the best results?

For optimal results, consider a 4-day split workout routine:

  • Monday: Target chest and triceps.
  • Tuesday: Focus on back and biceps.
  • Wednesday: Take a rest day.
  • Thursday: Dedicate the day to legs.
  • Friday: Work on shoulders, arms, and possibly abs, depending on your routine.

What is the best way to divide my gym time over 6 days?

A 6-day gym split might look like this:

  • Day 1: Push exercises for chest, shoulders, and triceps.
  • Day 2: Pull exercises for back, biceps, and forearms.
  • Day 3: Leg exercises focusing on quads, glutes, hamstrings, and calves.
  • Day 4: Repeat push exercises.
  • Day 5: Repeat pull exercises.
  • Day 6: Repeat leg exercises.
  • Day 7: Take a day of rest.

Can you provide an example of a 7-day workout routine?

A balanced 7-day workout routine could include:

  • Monday: Cardio exercises.
  • Tuesday: Strength training.
  • Wednesday: Balance and flexibility exercises.
  • Thursday: Cardio exercises.
  • Friday: Strength training.
  • Saturday: Balance and flexibility exercises.
  • Sunday: Active rest with activities like walking or stretching.

What is the 6-12-25 workout plan?

The 6-12-25 workout plan is a hypertrophy-focused training protocol that involves:

  • First exercise: 6 reps followed by a 10-second rest.
  • Second exercise: 12 reps followed by a 10-second rest.
  • Third exercise: 25 reps followed by a 3-minute rest.
    This method aims to enhance muscle growth and increase strength.

What does Cindy Crawford's workout routine entail?

Cindy Crawford's preferred workout routine consists of:

  • Cardio: 20 minutes of cardiovascular exercise, which could include using a trampoline, treadmill, elliptical, or running.
  • Weights: Following cardio with weight training exercises.

Could you suggest a 7-day workout plan?

A sample 7-day workout plan might include:

  • Monday: Lower body strength training with weights.
  • Tuesday: Cardiovascular exercise and core workouts.
  • Wednesday: Cardio and mobility work, such as yoga.
  • Thursday: Upper body strength training.
  • Friday: Cardio and full-body workouts.
  • Saturday: Active recovery and flexibility exercises.
  • Sunday: Endurance cardiovascular training.

How do I create the perfect workout schedule?

To create an ideal workout schedule, consider the following:

  • Set clear fitness goals.
  • Ensure your routine is balanced.
  • Start at a comfortable pace and gradually increase intensity.
  • Incorporate physical activity into your daily life.
  • Include various exercises and activities.
  • Consider high-intensity interval training (HIIT).
  • Allow sufficient time for recovery.
  • Document your plan for reference and motivation.

What's the recommended structure for a gym workout?

To structure a gym workout effectively:

  • Begin with dynamic stretching to warm up.
  • Select target areas to focus on for the day.
  • Decide on the number of sets and reps.
  • Finish with cardio exercises.
  • Cool down with developmental stretches.

What is the most effective gym workout split?

The push/pull/legs split is considered one of the most effective workout splits. It groups related muscle areas together in the same workout, allowing for maximum movement overlap and comprehensive muscle group training.