This article provides three examples of 6-day workout splits to maximize muscle growth. Pick the one you like best and get to work.
It takes a special type of person to train six days a week—not special as in better than others, but special as in a little crazy. I know because it was me for about a decade.
There was a time when I wouldn’t even consider training less. I needed to be in the gym, but my need was more mental than physical. Hey, a need is a need.
All jokes aside, I made significant progress in my twenties following a six-day split. I used it for muscle-building and throughout most of my powerlifting career. However, this article will focus on the best six-day workout splits to build muscle. In my opinion, three stand out above the rest. Yes, there are more options than just push-pull legs. Let’s get into it.
Bro Split
First up is a 6-day bro split. It’s a unique variation. It’s similar to a typical five-day bro split, except it splits up the leg day into two separate sessions—one workout devoted to the quads and one for the hamstrings. Splitting up the leg workout into a quad and a hammy day is something Chris Bumstead does.
Other than that, it’s a typical setup. Bro splits get a lot of hate online, but they are effective. I particularly like them when you want to focus on arms and shoulders.
Monday: Back and Biceps
- Pullups: 50-100 reps (in as few sets as possible)
- Dumbbell Row: 3 sets x 8-10 reps
- Neutral Grip Lat Pulldown: 3 sets x 8-10 reps
- Wide Grip Cable Row: 3 sets x 10-12 reps
- Dumbbell Alternating Curl: 3 sets x 10-12 reps
- Machine Preacher Curl: 3 sets x 10-12 reps
Tuesday: Chest and Triceps
- Bench Press: 4 sets x 6-8 reps
- Incline Dumbbell Bench Press: 3 sets x 8-10 reps
- Chest Press Machine: 3 sets x 8-10 reps
- Cable Crossover: 3 sets x 12-15 reps
- V-Bar Triceps Pressdown: 3 sets x 10-12 reps
- Dumbbell Overhead Triceps Extensions: 3 sets x 8-10 reps
Wednesday: Quads and Calves
- Barbell Squat: 3 sets x 6-8 reps
- Leg Press: 3 sets x 10-12 reps
- Smith Machine Bulgarian Split Squat: 3 sets x 8-10 reps
- Leg Extension: 3 sets x 12-15 reps
- Leg Press Single Leg Calf Raise: 3 sets x 8-10 reps
- Seated Calf Raise: 3 sets x 10-12 reps
Thursday: Shoulders and Traps
- Seated Dumbbell Shoulder Press: 3 sets x 8-10 reps
- Machine Side Raise: 3 sets x 10-12 reps
- Reverse Pec Deck: 3 sets x 10-12 reps
- Cable Side Raise: 3 sets x 10-12 reps
- Cable Upright Row: 3 sets x 10-12 reps
- Dumbbell Shrug: 3 sets x 12-15 reps
Friday: Triceps and Biceps
- Feet Up Close Grip Bench Press: 3 sets x 8 reps
- Dumbbell Hammer Curl: 3 sets x 10-12 reps
- EZ Bar Triceps Extensions: 3 sets x 10-12 reps
- Barbell Preacher Curl: 3 sets x 10-12 reps
- Overhead Cable Triceps Extension: 3 sets x 12-15 reps
- Bayesian Cable Curl: 3 sets x 12-15 reps
Saturday: Hamstrings, Calves, and Abs
- Romanian Deadlift: 3 sets x 8-10 reps
- Seated Leg Curl: 3 sets x 10-12 reps
- Weighted Back Extension: 3 sets x 15-20 reps
- Standing Calf Raise: 3 sets x 10-12 reps
- Back Supported Leg Raise: 3 sets x 10-20 reps
- Ab Machine: 3 sets x 10-12 reps
Upper/Lower Split
The Upper/Lower (U/L) split is a classic. It doesn’t matter if you follow a four-day split or six. The upper/lower split gets the job done. It’s what I have followed more than any other split.
Similar to what I wrote in the four-day muscle-building split article, the U/L split is balanced. There are three upper-body days and three lower-body days. Within that structure, the possibilities are endless.
I like the upper-lower split for anyone with secondary strength goals. This is the best split for a power-building approach.
Monday: Upper
- Bench Press: 3 sets x 6-8 reps
- Barbell Row: 3 sets x 8-10 reps
- Dumbbell Side Raise: 3 sets x 10-12 reps
- Reverse Grip Lat Pulldown: 3 sets x 10-12 reps
- Dips: 3 sets x failure
- Machine Preacher Curl: 3 sets x 10-12 reps
Tuesday: Lower
- Barbell Squat: 3 sets x 6-8 reps
- Leg Press: 3 sets x 10-12 reps
- Smith Machine Bulgarian Split Squat: 3 sets x 8-10 reps
- Leg Extension: 3 sets x 12-15 reps
- Leg Press Calf Raise: 3 sets x 10-12 reps
- Seated Calf Raise: 3 sets x 12-15 reps
Wednesday: Upper
- Seated Barbell Press: 3 sets x 6-8 reps
- Dumbbell Row: 3 sets x 6-8 reps
- Incline One Arm Dumbbell Press: 3 sets x 8-10 reps
- Cable or Machine Side Raise: 3 sets x 10-12 reps
- Triceps Pressdown: 3 sets x 10-12
- Incline Dumbbell Hammer Curl: 3 sets x 10-12 reps
Thursday: Lower and Abs
- Seated Leg Curl: 3 sets x 10-12 reps
- Hack Squat: 3 sets x 8-10 reps
- Romanian Deadlift: 3 sets x 8-10 reps
- Walking Lunges: 3 sets x 8-10 reps
- Standing Dumbbell Single Leg Calf Raise: 3 sets x 10-12 reps
- Decline Sit-up: 3 sets x 10-20 reps
Friday: Upper
- Pullups: 50-75 reps (in as few sets as possible)
- Feet Up Close Grip Bench Press: 3 sets x 8-10 reps
- Cable Crossover: 3 sets x 10-12 reps
- Cable Facepull: 3 sets x 10-12 reps
- Dumbbell Shrugs: 3 sets x 10-12
- EZ Bar Curl: 3 sets x 10-12 reps
Saturday: Lower and Abs
- Deadlift: 3 sets x 5 reps
- Glute Ham Raise or Lying Leg Curl: 3 sets x 10-12 reps
- Weighted Back Extension: 3 sets x 15-20 reps
- Smith Machine Standing Calf Raise: 3 sets x 10-12 reps
- Back Supported Leg Raise: 3 sets x 10-20 reps
- Ab Machine: 3 sets x 10-12 reps
Push Pull Legs Split
The push-pull-legs (PPL) split is the most popular 6-day split ever. In fact, most people think it’s the only option for a 6-day muscle-building split.
The PPL setup is fantastic and one of my favorite splits, but it’s not flawless. The biggest downside is a lack of attention to the arms and shoulders (the upper/lower split has the same issue). It’s not a perfect solution, but I like to start one pull workout with chin-ups and one push workout with a close-grip bench press. That, combined with enough overall volume, makes the PPL a little more arm-friendly.
Either way, the push-pull legs split is an excellent option.
Monday: Push
- Bench Press: 3 sets x 6-8 reps
- Incline Barbell Press: 3 sets x 8-10 reps
- Cable Crossover: 3 sets x 12-15 reps
- Dumbbell Arnold Press: 3 sets x 8-10 reps
- Dumbbell Rolling Triceps Extensions: 3 sets x 12-15 reps
- V-Bar Triceps Pressdown: 3 sets x 10-12 reps
Tuesday: Pull
- Chin-ups: 50-100 reps (in as few sets as possible)
- Seal Row: 3 sets x 10-12 reps
- Reverse Grip Pulldown: 3 sets x 10-12 reps
- Dumbbell Curl: 3 sets x 10-12 reps
- Barbell Preacher Curl: 3 sets x 10-12 reps
- Dumbbell Side Raise: 3 sets x 10-12 reps
Wednesday: Legs
- Back Squat: 3 sets x 6-8 reps
- Romanian Deadlift: 3 sets x 8-10 reps
- Hack Squat: 3 sets x 10-12 reps
- Leg Curl: 4 sets x 10-12 reps
- Walking Lunges: 3 sets x 12-15 reps
- Abdominal Exercise of Choice: 3 sets x 10-20 reps
Thursday: Push
- Feet Up Close Grip Bench Press: 3 sets x 4-6 reps
- Incline Machine Chest Press: 3 sets x 10-12 reps
- Standing One Arm Dumbbell Press: 3 sets x 10-12 reps
- Cable Side Raise: 3 sets x 10-12 reps
- Dips: 3 sets x failure
- Overhead Cable Triceps Extension: 3 sets x 12-15 reps
Friday: Pull
- Barbell Row: 3 sets x 8-10 reps
- Lat Pulldown: 3 sets x 10-12 reps
- Cable Lat Extensions: 3 sets x 12-15 reps
- Barbell Curl: 3 sets x 8-10 reps
- Incline Dumbbell Hammer Curl: 3 sets x 10-12 reps
- Facepull or Reverse Pec Deck: 3 sets x 12-15 reps
Saturday: Legs
- Front or Belt Squat: 3 sets x 8-10 reps
- Deadlift: 3 sets x 3-5 reps
- Leg Press: 3 sets x 10-12 reps
- Weighted Back Extension: 3 sets x 12-15 reps
- Leg Extension: 3 sets x 12-15 reps
- Standing Calf Raise: 3 sets x 15-20 reps
Check out my ebook, Absolute Muscle, for a full push-pull legs program: HERE.
What I Like About 6-Day Workout Splits
Here are a few reasons why I followed a 6-day split for over ten years.
- Always in the gym: This would be a negative for most people, and it is for me now. But in my twenties, I loved going to the gym six days a week. I loved it so much that I hated the one day I took off each week. It was probably a mild obsession, but there are worse things to be obsessed with.
- High frequency: Generally speaking, you can train a muscle more times per week while on a six-day split. Of course, you don’t have to, but that is one of the main selling points. High-frequency programs are great for advanced lifters because they allow better distribution of high training volumes.
- Time efficiency: Here is something you might not have thought of. Although a six-day split requires a big time investment in terms of days per week, the actual training session itself can be quicker. If you train six times a week, your workouts should only take around 60 minutes. Remember, you only need 10-20 hard sets per muscle group weekly to maximize muscle growth.
What I Don’t Like About 6-Day Workout Splits
Here are a few reasons why I stopped following a 6-day split.
- Unnecessary: Okay, it’s time for some hard truth. Most people don’t need to train six days a week. In fact, most people would be better off training four or five days per week. The juice isn’t worth the squeeze.
- Diminishing Returns: For the select few people who do see better results on a six-day split, it’s hard to justify the time commitment. The trouble is the effect of diminishing returns. Let’s say you train six days a week for 60 minutes for each workout. That is 360 minutes a week. Now, let’s compare that to your buddy who trains four days a week for 60 minutes. He only spends 240 minutes in the gym each week. That’s only 2/3rds (66.67%) of your time investment. Are you getting 1/3 (33.33%) more from your workouts, all other things being equal? I don’t think so. You might only be getting ~5% more.
- Less Flexible: Training six days a week leaves little room for error. If you have to miss a training day, you only have one extra day to play with before it messes up your weekly split. Admittedly, this is not a huge deal, but if you have a busy schedule, it’s much easier to stick to a four —or five–day split.
How to Progress On a 6-Day Program
There are multiple strategies to build progression into a six-day training program. Here are some of my favorites.
- Lift Heavier: Adding weight to the bar (or machine) is the most direct approach to including progressive overload in your training. Always try to use heavier loads.
- More Reps: Another form of progression is to perform more reps while maintaining the same amount of weight lifted and total sets performed.
- More Sets: This strategy, particularly beneficial for intermediate and advanced lifters, involves increasing the number of sets. The programs in this article have you performing three sets per exercise. If you are recovering well, you can increase some of these to four sets. However, be mindful of your weekly total sets for each muscle to avoid junk volume.
- Add Exercises: Adding an exercise is another method for increasing training volume and overload. If you typically do four back movements per week and increase it to five, you have used progressive overload. Similar to adding sets, don’t get carried away.
- Decrease rest periods: Training density, or the amount of work you can perform in a specific period, is another form of progressive overload. However, it’s crucial to be reasonable and not drop rest periods so much that performance suffers. Depending on the exercise, aim to rest between one and three minutes for the best performance.
Which of the 6-Day Workout Splits is Right for You?
Well, there you have it. The best 6-day workout splits to build muscle. The final question is, which one is best for you? Of course, it depends. As long as the overall volume and effort are similar, you can’t go wrong with any of the splits outlined in this article.
A big part of finding the right training split is feeling connected to it. You have to believe in it. And more importantly, you have to enjoy it.
If you have any questions, feel free to reach out.
Hey! Guess what? I wrote the five-day version of this article, too. Check out the best 5-day workout splits to build muscle here:
Author: Kyle Hunt
Email: KyleHuntFitness@gmail.com
Hire Kyle as your coach: http://www.kylehuntfitness.com/services/
