The 6-Day Workout Split For Building Muscle And Strength

Have you been lifting for a while and are looking for a new routine to keep things exciting at the gym? The 6-day workout split can be one of the most effective routines for building muscle. However, this is only true for those who can recover well enough. For most beginners, working out six days a week is simply overkill. 

This article explores the basics of an intense 6-day workout split bodybuilding routine. It also contains a 6-day workout split program that you can follow if you’re used to high-volume routines and are dedicated enough. 

What Is a 6-Day Workout Split?

A 6-day workout split is a bodybuilding routine that involves working out for six days in a week with only one rest day in the same week. 

In such a workout, you split your entire body up into different muscle groups and work them out on different days (15). You then give yourself one day off before going back to the gym for another round of lifting. 

An example of an intense 6-day workout split could be:

• Monday: Chest, shoulders, and triceps (light)
• Tuesday: Legs and core
• Wednesday: Back, biceps, and forearms
• Thursday: Chest, shoulders, and triceps (heavy)
• Friday: Rest day
• Saturday: Legs and core 
• Sunday: Back, biceps, and forearms

The 6-day split is an intense workout that is only suitable for intermediate or advanced bodybuilders. For beginners, a less intense 3-day split may be more sustainable as it allows you more recovery time. 

What Is the Best 6-Day Workout Split?

The best 6-day workout split is one that’s tailored to your specific goals and needs. Everyone’s body is different, so there isn’t a one-size-fits-all workout split that will work for everyone.

That being said, there are some general guidelines you can follow when designing a 6-day workout split:

Determine Your Goals

The first step in creating a 6-day workout split is to determine your fitness goals. Are you looking to build muscle mass, lose weight, improve strength and endurance, or simply maintain overall health and fitness? Knowing your specific goal will help guide the rest of your workout split.

For example, if your goal is to build muscle mass, you may want to prioritize weightlifting exercises and focus on training specific muscle groups each day. If your goal is weight loss, you may want to incorporate more cardio and high-intensity interval training (HIIT) into your split.

We discussed a 5-day weight loss training plan in our 6-Day Workout Routine To Lose Weight article.

Split Your Workouts by Muscle Groups

One common method for a 6-day workout split is to divide your workouts into muscle groups. This means dedicating each day to training specific muscle groups, such as chest and triceps, back and biceps, legs, shoulders, etc. This allows you to target each muscle group with enough volume and frequency throughout the week.

You should keep in mind that it’s important to give your muscles time to rest and recover between workouts. Overtraining can lead to injury and hinder progress (16), so make sure you listen to your body and make adjustments as required.

Incorporate Rest Days

Rest days are just as important as workout days. They allow your muscles to recover and repair, which is essential for muscle growth and overall fitness progress (17). For a 6-day workout split, it’s recommended to have at least one rest day in the middle of the week and another at the end of the week.

Make sure to use your rest days wisely by staying active with low-impact activities such as stretching, foam rolling, or light yoga. This will help prevent stiffness and promote recovery for your next workout.

Mix up Your Exercises

Variety is the key when it comes to a successful workout split. Not only does it prevent boredom and keep you motivated, it also challenges your muscles in different ways and helps prevent plateauing (18). Don’t be afraid to switch up your exercises or try something new to keep your workouts fresh and effective.

Listen to Your Body

The most important aspect of any workout split is listening to your body. If you’re feeling exhausted or sore, don’t be afraid to take an extra rest day or adjust the intensity of your workouts. It’s important to push yourself, but not at the expense of your physical well-being.

In addition, make sure to fuel your body with proper nutrition and hydration for optimal performance and recovery. Adequate sleep is also essential for muscle repair and growth.

BetterMe App helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.

Is a 6-Day Workout Split Effective?

6-day split workout routines are some of the most effective workouts for accelerating and maximizing muscle growth and strength. However, this is only true if you know how to do the following:

• Allow your body proper recovery time after each session.
• Maintain motivation to train six days a week.
• Push your body to its limits while avoiding strength training-related injuries.

Let’s take a closer look at each of the points listed above:

Allow Your Body Proper Recovery Time After Each Session

To benefit from a 6-day split, you must be able to recover from a workout within 2-3 days. This is because 6-day splits often require training each body part twice a week. There are several things you can do to ensure optimal recovery:

Diet

You must eat a diet that is high in protein and carbohydrates (4). A good rule of thumb is to get 1 gram of protein per pound of body weight each day from lean, natural sources such as chicken, fish, dairy, and eggs. 

Carbohydrates are the most vital component for energy production during intense exercise sessions (7). Carbs can also help prevent muscle breakdown while training intensely for long periods without adequate fuel. After a workout,  it’s recommended to eat plenty of fruit because it contains high levels of sugar, which can replenish glycogen stores quickly. Proteins are best consumed at each meal for maximum recovery.

Make sure you limit your carbohydrate intake before bed as it can interfere with sleep patterns. It’s also advisable to drink plenty of water throughout the day and eat foods that contain a high level of calcium, potassium, magnesium, and sodium – nutrients that help reduce muscle cramping (6).

Sleep

Studies have shown that sleep deprivation slows down the body’s recovery process by impeding protein synthesis (10). There are several things you can do to ensure more quality sleep, such as: 

• Limit caffeine intake at night time, especially before bedtime. 
• Don’t drink alcohol too close to hitting the hay (2 hours before bed is best). 
• Don’t eat 3 hours before bedtime because your digestive system will keep up with activity.
• Relax and take your time to wind down before bedtime. The more relaxed you are when you get into bed, the faster you’ll fall asleep.

Read more: The Best Workout Split For Muscle Gain: What To Know Before Getting Started

Structure Your Split to Aid Recovery

When constructing a workout routine, the first thing to consider is which muscle groups should be paired together. 

Here are all the major muscle groups you should consider when planning your split:

• Chest
• Back
• Triceps
• Biceps
• Hamstrings
• Shoulders
• Calves
• Quadriceps
• Forearms
• Trapezius
• Abs

Training antagonistic muscles in a specific group, such as biceps and triceps or back and chest, activates the same muscles you’ve just trained, which can reduce recovery time. Therefore, it’s advisable to separate those muscles into different workouts. For example, don’t train your chest on Monday and follow up with a workout for your shoulders on Wednesday. 

You’ll recover faster if you limit the number of training days that target similar muscle groups. Training two days in a row may work well for beginners who are still adapting to this type of routine, but experienced lifters should consider limiting their sessions to two days apart.

It’s also better to separate upper-body and lower-body workouts (13). In this way, you’ll be able to fully recover from a leg workout before you hit the iron again, and compound lifts will likely not beat up your joints as much. 

In our blog 5-Day Dumbbell Workout Split, we discussed how to effectively add dumbbells to your training regimen.

Maintain Motivation to Train 6 Days a Week

It can be difficult to stay consistent with both workouts and recovery when training six days a week. 

Here are some helpful tips that will ensure you see your workout program through:

Make Physical Fitness a Part of Your Everyday Routine

It can be difficult to fit exercise into your busy lifestyle if you don’t prioritize it, but you must try. Schedule workouts into your calendar, just like you would your work schedule and other important activities. 

Many people do their workout at a certain time because they feel like they should, not because it’s the best time for them to give 100% of their effort. Verify your schedule to make sure you have enough time between work and family duties to get an effective workout so you can maintain your motivation. 

Vary Your Routine

The human body adapts quickly to changes in diet and exercise demands, which makes it harder for you to achieve an effective workout routine. If your workouts are always on the same days or target the same muscle groups in the same way each week, then your body will be adapted (or acclimatized) by the end of the first week. To avoid this, change your routine every 4-6 weeks to ensure your workout remains effective and that you see progress. 

Record Your Progress

A great way to keep motivation high is by tracking your progress (2). It’s normal to want to show off the improvement you’ve made at a glance, but before you set out to do this, take some time to catalog everything you’ve done so far. This could be something as simple as taking photos of yourself with your phone or jotting down measurements in a notebook. 

Keeping track of how many pounds you can lift for each exercise will also provide insight into how much muscle or strength you’ve gained. This will make it easier to get to progressive overload. Progressive overload is needed to build muscle over time and tracking your weights, reps, and sets is the best way to ensure you achieve this. However, no matter what method you use, all your records must be accurate because otherwise, they won’t help you maintain motivation. 

Surround Yourself with Accountability Buddies

If you’re surrounded by people who are negative, lazy, or don’t support your fitness goals, there’s a good chance that their influence will rub off on you and your ability to maintain motivation will be compromised. A workout buddy is a great way to stay motivated and accountable (1). 

If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, start using the BetterMe app and overhaul your entire life!

Push Your Body to its Limits While Avoiding Strength Training Injuries

There are steps you can take to avoid injuries when lifting at the gym: 

Use the Correct Technique

This is one of the most important factors when it comes to staying injury-free. If you do an exercise with bad form, it’s only a matter of time until you injure yourself because your body will be put in a compromising position (14). When lifting weights at the gym, make sure your technique is on point. You need to know how to move each muscle group through its entire range of motion while controlling the momentum of the weight at all times. 

Use the Right Weight 

Don’t overestimate your strength and go for weights that are too heavy. You can still use a good technique with lighter weights. 

If you start big and sloppy, you’re already setting yourself up to get injured because your body won’t be able to handle the added weight. It’s better to use the lightest possible weight for an effective lift than it is to risk injury by using a weight that’s too heavy for your strength level (14).

Stretch and Warm-Up

Some people get in the mindset that warming up isn’t necessary, but this couldn’t be further from the truth. Dynamic stretching before your workout is important because it limbers up muscles and makes them more pliable, which lowers the chances of strains when lifting at the gym.

Warming up will increase blood flow to your muscles, which increases elasticity in the joints, reduces muscular tension, and prevents injury (12). A good warm-up prepares your body for exercise so that it will take the impact of a heavy bar or dumbbell much better than if you hadn’t warmed up. 

Get a Good Spotter

A heavy set gone wrong can result in serious damage if you don’t have someone there to spot for you. Having someone nearby who can help you lift a weight and keep from getting pinned under a barbell can mean the difference between injuring yourself or not. Don’t be afraid to ask someone who looks like they know what they’re doing if you need help, but just make sure that they’re not competing against you or trying to show off. Many employees at gyms are there to help spot you too. Feel free to ask for support from the staff at your local gym. 

Don’t Overtrain

Overtraining is the easiest way to get injured (9). Your body needs time to repair itself after a strenuous workout. When you don’t give it this chance, it could start breaking down muscle tissue instead of building it up, which will make it impossible for your muscles to grow over time. If possible, try training each muscle group twice per week with at least 48 hours between sessions so that your body has enough time to recover from the stress you put on it. 

Signs of overtraining include:

• Unusual fatigue in and out of the gym
• A decline in performance and progress
• Muscle soreness that doesn’t go away
• Joint pain and injury

Read more: What Are the Benefits of A 5-Day Workout Split For Women?

FAQs

• Is a 6-day workout split too much?

A 6-day workout split is too much for the average person if they don’t allow enough rest and recovery time. Even when you’re cross-training, it’s important to have at least two rest days per week. This allows your muscles and body to repair and rebuild, which is essential for progress (17).

However, if you’re an experienced athlete or have specific fitness goals that require more training, a 6-day workout split can be manageable and beneficial. Just make sure you listen to your body and adjust accordingly.

It’s also important to note that the quality of your workouts is more important than the quantity. You don’t want to sacrifice proper form and technique just to get in more reps or sets. Focus on challenging yourself with each workout, but always prioritize safety and injury prevention. The last thing you want is to injure yourself and ultimately lose all of the progress you made.

• Is lifting 6 days a week too much?

Lifting 6 days a week can be a great way to achieve your fitness goals, but it’s not necessary for everyone. 

There are some important factors you should consider before committing to lifting 6 days a week:

Benefits of Lifting 6 Days a Week

There are several benefits to lifting 6 days a week:

• Increased muscle growth: By working out more frequently, you’re providing your muscles with more stimulus for growth (19).
• Improved strength: Consistently challenging your muscles with frequent workouts can lead to improved strength and performance (19).
• Better mind-muscle connection: The more often you train, the better you become at connecting with your muscles and performing exercises with proper form (19).
• Faster progress: With 6 days of training, you have more opportunities to work on different muscle groups and see results faster (19).

Things to Consider Before Lifting 6 Days a Week

While there are benefits to lifting 6 days a week, it may not be suitable for everyone. Here are some important factors to consider before committing to this intense training schedule:

• Recovery time: Adequate rest and recovery are essential for muscle growth. If you don’t allow your muscles enough time to rest and repair, this can lead to overtraining and potential injuries (17).
• Personal goals: Your individual fitness goals should dictate the frequency of your workouts. If your goal is general fitness and overall health, 6 days a week may not be necessary or sustainable in the long term.
• Listen to your body: Pay attention to any signs of fatigue or injury. If you feel constantly exhausted or experience persistent pain, this may be a sign that your body needs more rest.

Tips for Training 6 Days a Week

If you’ve decided that lifting 6 days a week is right for you, here are some tips to ensure you do it safely and effectively:

• Follow proper programming: It’s important to have a well-structured training program that includes rest days and exercises that target different muscle groups on different days.
• Prioritize recovery: Make sure to get enough sleep, eat a balanced diet, and incorporate rest days or active recovery activities such as yoga or mobility work.
• Avoid overtraining: If you feel your body is struggling to keep up with the intense training schedule, don’t be afraid to scale back. It’s better to take an extra rest day than risk injury or burnout.

Does training 6 days a week seem too daunting? We’ve discussed a simpler plan in our The Best 4-Day Workout Split To Help Build Muscle article.

• Do bodybuilders train 6 days a week?

Bodybuilders often train 6 days a week as bodybuilding is a competitive sport that requires intense training and dedication to achieve the desired muscle mass and definition.

However, bodybuilders also incorporate periodization into their training, which includes phases of higher frequency and volume followed by rest periods. This allows for optimal muscle growth and prevents plateauing.

They often have the guidance of a coach or trainer to ensure they’re training safely and effectively. Ultimately, the frequency of bodybuilding training will depend on an individual’s goals, experience level, and physical capabilities.

Please remember that bodybuilders are elite athletes. Training like a bodybuilder can be a great way to build muscle, but this is by no means a requirement to gain strength. Most people don’t need to train like this and should focus more so on functional movement patterns. Once again, it comes down to your individual goals. Are you hoping to win a bodybuilding competition or are you hoping to become more active than you currently are?

The Bottom Line

The 6-day split workout for building muscle and strength is grueling, intense, but incredibly rewarding if you stick to it. It won’t be easy at first, but once you’ve learned how to push yourself hard without breaking down, it will become easier, and the results will show in no time.