6 Day Workout Split Routine (with PDF)

Working out six days a week can be a challenge. However, it allows you to train all muscle groups at least twice a week, which is the scientifically recommended frequency for effective bodybuilding. Moreover, one day of rest is good enough for the brain and body to relax and recharge.

But even then, when you think of a 6 day workout split, the possibilities are endless. The most basic 6 day workout routine includes working out each muscle group on separate days of the week, called the “bro” split.

But the bro split is also full of demerits. For example, it does not allow individuals to maximize training frequency and renders multiple intense workouts almost ineffective.

A more effective 6 day split workout program would involve working out more than one muscle group daily to achieve maximum hypertrophy and strength.

The above case holds true because muscle protein synthesis, the naturally occurring process for repairing and building muscle, works for around 36-48 hours after a good workout.

So the affected muscle groups can be subjected to more resistance training after this window to maximize hypertrophy and bodybuilding results without facing any DOMS (delayed onset muscle soreness) issues.

That is why it’s not enough to simply work hard at the gym. You also have to work smart and prepare the most effective 6 day gym workout schedule to use that link between training frequency and muscle hypertrophy.

Fortunately, we’ve done your homework. We’ll be talking about the most effective 6 day workout split for achieving maximum gains.

6 Day Workout Principles

6 Day Workout Split

There are countless ways to plan a 6 day gym workout schedule. The most effective plan, however, should focus on training each muscle group to the fullest at least twice a week.

To achieve that, the Push-Pull-Leg split is the best option. In the PPL training split, you train the upper body’s push muscles on the first day, the upper-body pull muscles on the next day, and the leg muscles on the third day.

Incorporating the PPL split into your 6 day workout routine can allow you to train all your muscle groups without overlapping, as push and pull exercises require entirely different sets of muscles. So while you shall be working out six days a week, your muscles will still have sufficient recovery time.

In our 6 day bodybuilding split, we’ve divided the week into two parts. The first three training sessions will focus on strength-based training, where individuals perform compound movements with heavy weights. In this case, exercise repetitions will be lesser.

The last three training sessions will focus more on hypertrophy and endurance training, where individuals lift moderate or light weights with higher repetitions.

Our workout schedule, therefore, will increase the size of your muscles while also enhancing the functional ability (strength) of your muscles.

Here are the different focuses of our PPL split:

Push Muscles

The push muscles are responsible for pushing weights away from the body. These muscle tissues contract during the concentric stage of the pushing movement and lengthen during the eccentric part.

  • Chest
  • Shoulders
  • Triceps

Pull Muscles

The pull muscles contract during the pulling movement and lengthen when you push the weight away. The muscles responsible for pulling are:

  • Back
  • Biceps
  • Traps


Leg muscles can be classified as pull and push muscles too. But in this split, we’ll dedicate a separate day to working out these leg muscles:

  • Glutes
  • Quads
  • Hamstrings
  • Calves

Abs Training

The core of your body, especially the abdominal muscles, should not be neglected. You can train your abs alongside leg exercises, as many lower-body exercises engage core muscles.

However, core isolation movements are necessary, and therefore, we’ve included abs-centric exercises in the schedule too.


Finally, our 6 day workout program includes multiple intensity and volume techniques for effective bodybuilding. We have adopted the pyramid training technique, for instance, for high-intensity workout sessions to overcome plateaus and shock muscles with a new stimulus.

Similarly, the use of AMRAP sets and 28 method training is a good way to fatigue your muscles and therefore promote hypertrophy, endurance, and strength.

6 Day Workout Schedule

6 Day Workout Schedule

Merely completing your gym workout sessions week in and week out is not enough. You need to have a proper schedule to promote the holistic development of your muscles.

A proper balance of hypertrophy and strength  training can only be achieved by regulating your workouts according to a proper routine.

Here is the 6 day schedule that you must follow every week.

  1. Day 1- Push Strength
  2. Day 2- Pull Strength
  3. Day 3- Legs Strength + Abs
  4. Day 4- Push Hypertrophy
  5. Day 5- Pull Hypertrophy
  6. Day 6- Legs Hypertrophy + Abs
  7. Day 7- Rest

As you can see, the workout plan features all the major muscle groups at least twice a week. The exercises will focus on engaging different muscles in compound movements without any unhealthy overlapping.

Thus, the risk of muscle catabolism due to overstraining is low. Similarly, the recovery time is sufficient for all muscles as you won’t be working out the same muscles two days in a row.

The combination of heavy weights with low repetitions and light weights with high repetitions gives you all the benefits of a wholesome workout routine.

6 Day Workout Routine

When in comes to following a 6 day workout routine, you must remember that you’re essentially going to the gym all the days of the week except Sunday. In such a case, problems like injuries, fatigue, and boredom are common.

The best way to avoid these complications is to follow a carefully-devised workout program. Here, you must know all the exercises that you are going to perform beforehand. And the exercises must be complementary to each other to get the best results.

For example, there are certain compound exercises that require work from both push and pull muscles. These exercises might force the same sets of muscles to work out two days in a row, which can result in overstraining and injuries.

It’s vital for bodybuilders to stay disciplined and committed while following this routine. The use of intense muscle-building techniques like AMRAP sets and pyramid training can be mentally and physically exhausting.

And you’ll have to go through that six times a week. So, don’t overestimate your abilities, and be patient. Use the appropriate weights as per your capabilities, and don’t push your limits unless you know your body is capable of doing that.

Once you have that mind-muscle connection, you can move on to the following exercises at the gym:

6 Day Workout Routine

Day 1: Push Strength

  • Barbell bench press- 5 sets of 5 reps with heavy weights
  • Barbell military press- 5 sets of 5 reps with heavy weights
  • Cable lateral raises- 3 sets of AMRAPs
  • Cable tricep pushdown- 5 sets of 8 reps with heavy weights
  • Close grip bench press- 3 sets of 12, 10, and 8 reps (pyramid training)

Day 2: Pull Strength

  • Deadlifts- 5 sets of 5 reps with heavy weights
  • Barbell bent over row- 3 sets of 8 reps with heavy weights
  • Barbell shrugs- 3 sets of 10 reps with heavy weights
  • Barbell curl- 5 sets of 8 reps with heavy weights
  • Preacher curl- 3 sets of 12, 10 and 8 reps (pyramid training)

Day 3: Legs Strength + Abs

  • Barbell squat- 5 sets of 5 reps with heavy weights
  • Leg Press- 5 sets of 8 reps with heavy weights
  • Lunges- 3 sets of 10 reps with heavy weights
  • Standing calf raise- 3 sets of 15-20 reps
  • Leg raise- 3 sets of 15-20 reps
  • Decline crunches- 3 sets of 15-20 reps

Day 4: Push Hypertrophy

  • Barbell bench press (either incline or decline)- 3 sets of 15 reps
  • Incline dumbbell bench press- 3 sets of 15 reps
  • Arnold Press- 3 sets of 15 reps
  • Cable lateral raises- 3 sets of AMRAPs
  • Cable tricep pushdown- 3 sets of 15 reps
  • Behind the neck cable tricep extension- 3 sets of 15 reps

Day 5: Pull Hypertrophy

  • Wide grip lat pulldowns- 3 sets of 15 reps
  • Cable row- 3 sets of 15 reps
  • ez barbell curls- 3 sets of 15 reps
  • seated incline dumbbell curls- 3 sets of 15 reps
  • 28 method barbell curl-3 sets

Day 6: Legs Hypertrophy + Abs

  • Squats- 3 sets of 15 reps
  • Leg extensions- 3 sets of 15 reps
  • Lying leg curl- 3 sets of 15 reps
  • Seated calf raises- 3 sets of AMRAPs
  • Leg raise- 3 sets of 15-20 reps
  • Decline crunches- 3 sets of 15-20 reps

Day 7: Rest

Don’t miss:

5 Day Workout Routine
3 Day Full Body Workout Routine
4 Day Push Pull Workout Routine
7 Day Workout Plan

While following the 6 day split workout routine, one must remember that one day of rest is not enough for the efficient recovery of muscles.

Even if there is no unhealthy overlapping, bodybuilders should speed up the recovery process naturally by engaging in activities like taking cold baths, staying hydrated, getting proper nutrition, having a healthy sleep routine, and so on.

A good balance of lifestyle and gym workouts can shape your progress as a bodybuilder.

6 Day Workout Plan PDF

You can also download our 6 day split routine as a PDF file. We have a printable PDF of our routine and workout schedule so fitness enthusiasts can carry it to the gym for reference.

You can get our printable 6 day workout plan with a single tap of your finger.



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German Volume Training
Fierce 5 Workout Routine

Winding Up

We know that 6 day splits can be exhausting. You only get one day to rest and recover. But it’s equally rewarding.

With the right exercises and proper nutrition, you can get all the benefits of maximum hypertrophy and muscle strength in a few months.