{"id":23776,"date":"2026-09-03T14:52:57","date_gmt":"2026-09-03T14:52:57","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=23776"},"modified":"2026-09-09T10:41:55","modified_gmt":"2026-09-09T10:41:55","slug":"6-day-workout-routine-for-muscle-mass","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/","title":{"rendered":"6-Day Workout Routine for Muscle Mass: A Beginner&#8217;s Guide with FAQs"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#Who_Is_a_6-Day_Workout_Routine_Suitable_For\" >Who Is a 6-Day Workout Routine Suitable For?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#How_Should_You_Structure_a_6-Day_Workout_Split\" >How Should You Structure a 6-Day Workout Split?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#What_Does_a_6-Day_Push-Pull-Legs_Routine_Look_Like\" >What Does a 6-Day Push-Pull-Legs Routine Look Like?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#What_Exercises_Should_You_Include_in_a_6-Day_Muscle-Building_Routine\" >What Exercises Should You Include in a 6-Day Muscle-Building Routine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#How_Many_Sets_and_Reps_Should_You_Do_for_Muscle_Growth\" >How Many Sets and Reps Should You Do for Muscle Growth?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#How_Much_Weight_Should_You_Lift_in_Each_Workout\" >How Much Weight Should You Lift in Each Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#How_Long_Should_You_Rest_Between_Sets\" >How Long Should You Rest Between Sets?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#How_Can_You_Use_Progressive_Overload_in_a_6-Day_Routine\" >How Can You Use Progressive Overload in a 6-Day Routine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#How_Should_You_Adjust_Training_Volume_and_Intensity\" >How Should You Adjust Training Volume and Intensity?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#Why_Is_Recovery_Important_When_Training_6_Days_a_Week\" >Why Is Recovery Important When Training 6 Days a Week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#Is_working_out_6_days_a_week_too_much\" >Is working out 6 days a week too much?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#Can_beginners_follow_a_6-day_workout_routine\" >Can beginners follow a 6-day workout routine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#Is_push-pull-legs_a_good_6-day_workout_split\" >Is push-pull-legs a good 6-day workout split?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#How_long_should_a_6-day_workout_session_last\" >How long should a 6-day workout session last?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#Should_you_train_each_muscle_group_twice_a_week\" >Should you train each muscle group twice a week?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><i><span style=\"font-weight: 400;\">A 6-day workout routine for muscle mass works well when you spread your weekly training across six sessions, train each muscle about twice, and keep your total sets in a productive range. For many people, a push-pull-legs setup repeated twice covers all major muscles.<\/span><\/i><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6-Day_Workout_Routine_For_Muscle_Mass\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Maybe you have six free days and want to use them well? That&#8217;s a great starting point, but more gym days do not automatically mean more muscle. Without a clear plan, six days can turn into six tired, unfocused sessions.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This guide fixes that. It explains who a six-day plan suits, how to organize it, and how to set your sets, reps, rest, and recovery. You will also get a full push-pull-legs template you can follow or adjust. Think of this as your practical coaching manual for building a muscle-building workout plan that fits your life.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Are you ready to train smarter, not just more? Let&#8217;s walk through it step by step.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Who_Is_a_6-Day_Workout_Routine_Suitable_For\"><\/span><b>Who Is a 6-Day Workout Routine Suitable For?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A 6-day workout routine tends to suit people who already have some lifting experience, enjoy frequent training, and rest well between sessions. It isn&#8217;t the only path to muscle, and it isn&#8217;t required for growth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s who often does well with six training days:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Intermediate and advanced lifters.<\/b><span style=\"font-weight: 400;\"> People with several months or more of steady training can usually handle and benefit from higher weekly volume.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>People who enjoy daily structure.<\/b><span style=\"font-weight: 400;\"> If you like going to the gym most days, that consistency matters more than any single split.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Those doing higher weekly volume.<\/b><span style=\"font-weight: 400;\"> Spreading 14-18 sets per muscle across six days feels easier than cramming it into three.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>People who recover well.<\/b><span style=\"font-weight: 400;\"> Decent sleep, steady meals, and manageable stress make frequent training more sustainable.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This setup may be less suitable for:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Beginners.<\/b><span style=\"font-weight: 400;\"> In your first few months, 3-4 days often delivers excellent results. Some research has suggested that routine structure matters less than total weekly work (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37385345\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>People with limited recovery.<\/b><span style=\"font-weight: 400;\"> If sleep or nutrition is inconsistent, six days can feel draining rather than productive.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A six-day plan is a valid option, not a magic formula. Choose it if it helps you organize enough quality work while still recovering.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are newer to training, you may prefer to explore a gentler starting point like this <\/span><a href=\"https:\/\/betterme.world\/articles\/4-day-full-body-workout-routine\/\">4-Day Full-Body Workout<\/a><span style=\"font-weight: 400;\"> before adding more days.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-10.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Should_You_Structure_a_6-Day_Workout_Split\"><\/span><b>How Should You Structure a 6-Day Workout Split?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You should structure a 6-day workout split so each major muscle gets trained about twice per week, with sessions balanced to manage fatigue (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8884877\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). A split simply means dividing your training across days by movement or muscle group.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The most popular and practical option is push-pull-legs, repeated twice:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Push:<\/b><span style=\"font-weight: 400;\"> chest, shoulders, triceps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pull:<\/b><span style=\"font-weight: 400;\"> back, rear delts, biceps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Legs:<\/b><span style=\"font-weight: 400;\"> quads, hamstrings, glutes, calves<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Why this works well for a muscle-building gym routine:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Each muscle gets about 2 sessions weekly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Volume spreads evenly, so no single day feels overloaded.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Per-session fatigue stays lower, helping you keep quality high.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Other workable structures include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Upper\/Lower rotated with PPL.<\/b><span style=\"font-weight: 400;\"> Flexible, but a bit more complex to plan.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Classic body-part split done twice.<\/b><span style=\"font-weight: 400;\"> For example, chest and triceps one day, back and biceps another, then repeat.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A few structural rules to guide you:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep hard training days from stacking the same muscle back-to-back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place at least one rest day within the week.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Match your weekly sets to your experience level, not to what looks impressive online.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Judge your split by weekly sets per muscle, recovery, and your ability to progress, not by its label. A well-organized push-pull-legs routine usually checks all three boxes.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/leg-workout-for-running\/\">Leg Workout For Running To Build Strength And Endurance<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Does_a_6-Day_Push-Pull-Legs_Routine_Look_Like\"><\/span><b>What Does a 6-Day Push-Pull-Legs Routine Look Like?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A 6-day push-pull-legs routine looks like two rounds of push, pull, and legs across the week, followed by one rest day. Each session targets a few related muscle groups with a mix of compound and isolation exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A compound exercise trains multiple muscles at once, such as a squat. An isolation exercise focuses on one muscle, such as a biceps curl.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a sample weekly layout for a 6-day gym workout plan:<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-1572\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Day<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Focus<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Main muscles<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Approx. sets<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 1\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPush A\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tChest, shoulders, triceps\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t16-18\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 2\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPull A\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBack, rear delts, biceps\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t16-18\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 3\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLegs A\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tQuads, hamstrings, glutes, calves\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t16-20\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 4\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPush B\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tChest, shoulders, triceps\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t16-18\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 5\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPull B\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBack, rear delts, biceps\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t16-18\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 6\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLegs B\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tQuads, hamstrings, glutes, calves\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t16-20\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 7\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tRecovery\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<p><span style=\"font-weight: 400;\">What to notice here:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Two rounds of each focus keep frequency near 2 per muscle weekly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set counts land in a productive range for most lifters.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One rest day gives your body room to adapt.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You can change days around to suit your schedule. For example, train Monday-Wednesday, rest Thursday, then train Friday-Sunday. The order is flexible as long as you keep similar sessions from stacking.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This template gives you a clear, repeatable structure. Follow it as written, or adjust the exercises to match your equipment and preferences.<\/span><\/p>\n<p><strong>BetterMe offers a variety of workouts, recipes, challenges, and support tools to help you stay more consistent with your wellness routine. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6-Day_Workout_Routine_For_Muscle_Mass\">Explore the app<\/a> to find features that fit your goals, preferences, and schedule.<\/strong><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Overlay-Banner-GYM-workouts-for-young-men-3.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Exercises_Should_You_Include_in_a_6-Day_Muscle-Building_Routine\"><\/span><b>What Exercises Should You Include in a 6-Day Muscle-Building Routine?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You should include a mix of compound and isolation exercises in a 6-day muscle-building workout so you train each muscle effectively while managing fatigue. Compounds build a strong base, and isolations fill in the gaps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For each major muscle, a simple rule works:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1-2 compound movements<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1-3 isolation movements across the week<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The table below compares the two exercise types so you can balance them well:<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-1573\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Exercise type<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>What it does<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Examples<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Best use<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCompound\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTrains several muscles at once with heavier loads\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSquat, bench press, row, pull-up, hip hinge\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBuild overall size and strength efficiently (3)\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tIsolation\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tFocuses on one muscle with less overall fatigue\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLateral raise, biceps curl, leg curl, calf raise\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tAdd targeted volume and shape weak points (3)\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<p><span style=\"font-weight: 400;\">Make sure your week covers these muscles:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Back and lats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulders (front, side, and rear)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Biceps and triceps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quads, hamstrings, and glutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calves<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Abs, if you choose<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A helpful tip: use machines and free weights together. Free weights challenge stability, while machines let you push isolation work close to effort with more control (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10426227\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Combine a few reliable compounds with several isolations. This balance covers every major muscle and supports steady progress in your muscle-building workout plan (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/40276368\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want more controlled isolation options, you may enjoy these <\/span><a href=\"https:\/\/betterme.world\/articles\/cable-machine-exercises\/\">Cable Machine Exercises<\/a><span style=\"font-weight: 400;\"> that pair nicely with free-weight lifts.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Sets_and_Reps_Should_You_Do_for_Muscle_Growth\"><\/span><b>How Many Sets and Reps Should You Do for Muscle Growth?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">For muscle growth, most people do well with 10-20 hard sets per muscle each week, using mostly 5-15 reps per set. A hard set is one that&#8217;s taken close to failure, meaning near the point where good form would break down (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8884877\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Weekly set targets by experience:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Beginner:<\/b><span style=\"font-weight: 400;\"> 8-12 sets per muscle<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Intermediate:<\/b><span style=\"font-weight: 400;\"> 10-16 sets per muscle<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Advanced:<\/b><span style=\"font-weight: 400;\"> 14-20+ sets per muscle, if recovery allows<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For a six-day plan, starting around 10-16 sets per muscle weekly gives a productive base without burying your recovery. Training volume for muscle growth follows a dose-response pattern in some research, but more isn&#8217;t endlessly better (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-025-02344-w\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rep ranges to guide your choices (<\/span><a href=\"https:\/\/www.mdpi.com\/2075-4663\/9\/2\/32\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Compounds:<\/b><span style=\"font-weight: 400;\"> 5-10 reps often work well<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mixed hypertrophy work:<\/b><span style=\"font-weight: 400;\"> 8-15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Isolations:<\/b><span style=\"font-weight: 400;\"> 10-20 reps can feel especially productive<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Here is how that might look for chest across a week:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bench press: 3 sets of 6-8<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incline dumbbell press: 3 sets of 8-12<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cable fly: 3 sets of 12-15<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">That adds up to roughly 9 direct chest sets, plus indirect work from shoulder and triceps pressing.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hypertrophy means an increase in muscle size. A well-planned hypertrophy workout routine balances enough sets, sensible reps, and high effort (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0949328X2500002X\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pick sets and reps for muscle growth that fit your level, then keep effort high. Quality sets beat endless junk volume every time.<\/span><i style=\"font-size: 16px;\"><\/i><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-5.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Weight_Should_You_Lift_in_Each_Workout\"><\/span><b>How Much Weight Should You Lift in Each Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You should lift a weight that brings you close to failure within your chosen rep range, rather than chasing a fixed percentage. That effort level matters more than the exact load, since muscle can grow across a wide range of weights (<\/span><a href=\"https:\/\/www.mdpi.com\/2075-4663\/9\/2\/32\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A simple tool here is reps in reserve (RIR). RIR is the number of reps you could still do with good form when you stop a set (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10901726\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Use these targets:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Compound lifts:<\/b><span style=\"font-weight: 400;\"> 5-10 reps at about 1-3 RIR<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Isolation lifts:<\/b><span style=\"font-weight: 400;\"> 8-20 reps at about 0-2 RIR<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For example, if your goal is 8 reps at 2 RIR on a row, choose a weight you could lift for about 10 reps, then stop at 8.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You don&#8217;t need to hit failure on every set. One review found that stopping a rep or two short can produce similar growth to training to failure, with less fatigue (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9068575\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). This makes strength training for muscle growth more sustainable across six days.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A practical approach:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stop most sets 1-3 reps short of failure.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take the last set of safer isolation moves closer to failure when you feel fresh.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep form clean\u2014sloppy reps add risk without adding much benefit.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Choose loads that make the target reps genuinely challenging. Effort and honest proximity to failure guide your weight selection better than any single number.<\/span><\/p>\n<p><i style=\"font-size: 16px;\"><span style=\"font-weight: 400;\"><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/plank-benefits\/\">Plank Benefits: 9 Reasons To Add This Exercise To Your Everyday Workout Routine<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Should_You_Rest_Between_Sets\"><\/span><b>How Long Should You Rest Between Sets?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You should rest long enough between sets to keep your reps and load high, which usually means 2-4 minutes on big lifts and 1-2 minutes on isolation work. Longer rest helps preserve total quality volume across a session (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/sports-and-active-living\/articles\/10.3389\/fspor.2024.1429789\/full\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Older advice pushed very short rest for size. Newer research leans differently. One review found a small benefit to resting longer than 60 seconds, likely because it protects performance on later sets (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/sports-and-active-living\/articles\/10.3389\/fspor.2024.1429789\/full\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are practical rest ranges:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Heavy compound lifts:<\/b><span style=\"font-weight: 400;\"> 2-4 minutes<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Squats, presses, rows, deadlifts<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Isolation lifts:<\/b><span style=\"font-weight: 400;\"> 1-2 minutes<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Curls, lateral raises, leg extensions, pressdowns<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Why this helps:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">More rest means more reps on your next set.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">More reps means more quality volume over time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">That supports steady progress without endless extra sets.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A quick example: on your working sets of squats, resting 3 minutes may let you repeat 8 reps twice. Resting only 45 seconds might drop you to 8, then 5. The longer rest keeps your volume intact.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re short on time, superset unrelated muscles. For example, pair calf raises with a bicep curl while each recovers.<\/span><\/p>\n<p><b>Bottom line:<\/b><span style=\"font-weight: 400;\"> Rest to protect performance, not to rush. For most lifts in a muscle-building routine, 1-4 minutes covers it well (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/sports-and-active-living\/articles\/10.3389\/fspor.2024.1429789\/full\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><i style=\"font-size: 16px;\"><\/i><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-8.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_You_Use_Progressive_Overload_in_a_6-Day_Routine\"><\/span><b>How Can You Use Progressive Overload in a 6-Day Routine?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can use progressive overload in a 6-day routine by gradually increasing reps, weight, or quality sets over time. Progressive overload means slowly adding training demand so your muscles keep adapting (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38286426\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The simplest method is double progression:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pick a rep range, such as 6-8.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add reps each week until you reach the top of the range on all sets.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then increase the weight slightly and restart at the bottom.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a three-week example for a progressive overload workout on bench press, 3 sets of 6-8:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Week 1: 8, 7, 6<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Week 2: 8, 8, 7<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Week 3: 8, 8, 8, then add 2.5-5 lb next week<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Other ways to progress:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add reps while keeping weight fixed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add load once you hit the top of your rep range with clean form.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add a set occasionally, only if recovery stays solid.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A few guardrails:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don&#8217;t force heavier weight by breaking form.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Progress doesn&#8217;t need to happen every single session.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Small, steady jumps beat big, risky ones.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Track your lifts in a notebook or app. Seeing last week&#8217;s numbers makes it easier to aim for one more rep or a slightly heavier set.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Overload is the engine of growth (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38286426\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). In a six-day plan, prioritize adding reps first, then load, and add sets sparingly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For a structured way to practice this over time, you may find this <\/span><a href=\"https:\/\/betterme.world\/articles\/6-week-workout-plan-to-gain-muscle\/\">6-Week Workout Plan To Gain Muscle<\/a> <span style=\"font-weight: 400;\">a useful companion.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-8-1.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Should_You_Adjust_Training_Volume_and_Intensity\"><\/span><b>How Should You Adjust Training Volume and Intensity?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You should adjust training volume and intensity based on your recovery, performance, and how you feel week to week. Start a little lower than you think you need, then build gradually.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Volume is your total weekly work, often counted as hard sets. Intensity can mean either the load you lift or how close to failure you train.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A sensible starting point:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin with 10-12 sets per muscle weekly<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep most sets at 1-3 RIR<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Increase volume when several of these hold true:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your lifts are stable or improving<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Soreness feels manageable<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Motivation stays steady<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your measurements are not moving after a few weeks<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Reduce volume when you notice:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strength dropping for two or more weeks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lingering fatigue or poor sleep<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vanishing pumps and lower reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Discomfort in joints or fading motivation<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">On intensity, balance your effort across the week:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Some heavier compound work at 5-8 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Moderate work at 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Higher-rep isolation at 12-20 reps<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You don&#8217;t need to max out to grow. For many people, effort near failure on moderate loads drives most results (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9068575\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consider a deload every 4-8 weeks if fatigue builds. A deload is a lighter week, often with about half your usual sets, to help recovery (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1360859224004509\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Treat volume and intensity as dials, not fixed settings. Adjust them to match your recovery, and your progress tends to stay on track.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-6.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Is_Recovery_Important_When_Training_6_Days_a_Week\"><\/span><b>Why Is Recovery Important When Training 6 Days a Week?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Recovery is important when training 6 days a week as your muscles grow between sessions, not during them (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/404658379_Molecular_Basis_and_Practical_Applications_of_Training_Nutrition_and_Recovery_for_Maximum_Gains_in_Lean_Muscle_Mass_A_Narrative_Review_for_Optimizing_Muscular_Hypertrophy\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). With six days of work, recovery stops being optional and becomes part of the plan.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The main advantage of higher frequency is better volume distribution. That benefit fades if you are constantly under-recovered.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Core recovery factors to prioritize (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/404658379_Molecular_Basis_and_Practical_Applications_of_Training_Nutrition_and_Recovery_for_Maximum_Gains_in_Lean_Muscle_Mass_A_Narrative_Review_for_Optimizing_Muscular_Hypertrophy\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sleep.<\/b><span style=\"font-weight: 400;\"> Aim for a consistent 7-9 hours where possible. Individual needs vary.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Calories.<\/b><span style=\"font-weight: 400;\"> For muscle gain, a small surplus of around 5-10% above maintenance often helps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Protein.<\/b><span style=\"font-weight: 400;\"> Many people target 1.6-2.2 g of protein per kilogram of body weight daily.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rest day.<\/b><span style=\"font-weight: 400;\"> Keep at least 1 full rest day within the week.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Signs your six-day plan may be too much right now:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Workouts feel worse each week<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reps and pumps keep dropping<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Joints feel cranky or strained<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Appetite or sleep worsens<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Motivation fades fast<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If several of these show up, scaling back to 4-5 days for a while is a reasonable, non-judgmental choice. You can always rebuild frequency later.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A gentle framing: rest is productive. It is when your body turns hard sessions into visible progress.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A workout routine for muscle mass only works if recovery keeps pace. Protect sleep, nutrition, and rest days, and your six days will pay off far more.<\/span><b style=\"font-size: 16px;\"><\/b><\/p>\n<p><strong>Workouts, weight management tools, and recipe ideas come together in the <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6-Day_Workout_Routine_For_Muscle_Mass\">BetterMe: Health Coaching app<\/a>, giving you practical support for building a more consistent wellness routine.<\/strong><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Overlay-Banner-CALISTHENICS-workouts-for-young-men.png\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_working_out_6_days_a_week_too_much\"><\/span><strong>Is working out 6 days a week too much?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Working out 6 days a week is not too much for many people, as long as recovery keeps pace. It tends to suit intermediate and advanced lifters who sleep well, eat enough, and manage stress.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Beginners often thrive on 3-4 days instead. If your reps drop, joints are in discomfort, or motivation fades for two or more weeks, scaling back to 4-5 days is a reasonable choice.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_beginners_follow_a_6-day_workout_routine\"><\/span><strong>Can beginners follow a 6-day workout routine?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Beginners can follow a 6-day workout routine, but it isn&#8217;t usually necessary in the first few months. New lifters often make excellent progress on 3-4 days with lower volume, around 8-10 sets per muscle weekly (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8884877\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you prefer six days, keep the sets modest, avoid failure on most compounds, and focus on learning form. Consistency and recovery will matter far more than the number of days.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_push-pull-legs_a_good_6-day_workout_split\"><\/span><strong>Is push-pull-legs a good 6-day workout split?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Push-pull-legs is a popular and practical 6-day workout split for building muscle. Repeated twice, it trains each muscle about twice weekly and spreads volume evenly across sessions.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That balance helps you keep effort high without overloading any single day. It&#8217;s also easy to customize by swapping exercises for your equipment and preferences, which makes it a flexible starting point for most lifters.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_should_a_6-day_workout_session_last\"><\/span><strong>How long should a 6-day workout session last?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A 6-day workout session usually lasts about 45-75 minutes, depending on your rest periods and set count. Longer rest on big lifts can stretch sessions slightly.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To stay efficient, focus on 4-6 exercises per day, and superset unrelated muscles when time is tight. Quality effort matters more than clock time, so prioritize good sets over simply staying in the gym longer.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Should_you_train_each_muscle_group_twice_a_week\"><\/span><strong>Should you train each muscle group twice a week?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Training each muscle group about twice a week fits a six-day plan well and helps distribute volume. Some research has suggested that when weekly sets are equal, twice-weekly and once-weekly frequencies can produce similar growth (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2021.789403\/full\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). The main advantage of twice weekly is easier volume management, not frequency itself. So aim for roughly two sessions per muscle, then let your total weekly sets guide your results.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6-Day_Workout_Routine_For_Muscle_Mass\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A 6-day workout routine for muscle mass can be a rewarding way to organize your training, particularly when you match it with enough sets, honest effort, sensible rest, and real recovery.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that six days is one of many solid options, rather than a requirement for growth. Keep your weekly sets in a productive range, progress a little at a time, and let rest days do their quiet work.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A 6-day workout routine for muscle mass works well when you spread your weekly training across six sessions, train each muscle about twice, and keep your total sets in a productive range. For many people, a push-pull-legs setup repeated twice covers all major muscles. Maybe you have six free days and want to use them [&hellip;]<\/p>\n","protected":false},"author":115,"featured_media":93886,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[59],"tags":[],"coauthors":[285],"class_list":["post-23776","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>6-Day Workout Routine for Muscle Mass: A Beginner&#039;s Guide with FAQs - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 6-DAY WORKOUT ROUTINE FOR MUSCLE MASS \u27a4: read this guide to get a simple push-pull-legs plan, plus sets, reps, rest, and recovery tips that you can start using today.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6-Day Workout Routine for Muscle Mass: A Beginner&#039;s Guide with FAQs\" \/>\n<meta property=\"og:description\" content=\"\u2605 6-DAY WORKOUT ROUTINE FOR MUSCLE MASS \u27a4: read this guide to get a simple push-pull-legs plan, plus sets, reps, rest, and recovery tips that you can start using today.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2026-09-09T10:41:55+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/1512-6-Day-Workout-Routine-For-Muscle-Mass.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Vladyslav Betsun\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Vladyslav Betsun\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/6-day-workout-routine-for-muscle-mass\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/6-day-workout-routine-for-muscle-mass\\\/\"},\"author\":{\"name\":\"Vladyslav Betsun\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/person\\\/e53e437168625a249568dd61ca918905\"},\"headline\":\"6-Day Workout Routine for Muscle Mass: A Beginner&#8217;s Guide with FAQs\",\"dateModified\":\"2026-09-09T10:41:55+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/6-day-workout-routine-for-muscle-mass\\\/\"},\"wordCount\":2526,\"publisher\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/6-day-workout-routine-for-muscle-mass\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2021\\\/06\\\/1512-6-Day-Workout-Routine-For-Muscle-Mass.jpg\",\"articleSection\":[\"Workout Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<i><span style=\\\"font-weight: 400;\\\">A 6-day workout routine for muscle mass works well when you spread your weekly training across six sessions, train each muscle about twice, and keep your total sets in a productive range. For many people, a push-pull-legs setup repeated twice covers all major muscles.<\\\/span><\\\/i>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Maybe you have six free days and want to use them well? That's a great starting point, but more gym days do not automatically mean more muscle. Without a clear plan, six days can turn into six tired, unfocused sessions.\u00a0<\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This guide fixes that. It explains who a six-day plan suits, how to organize it, and how to set your sets, reps, rest, and recovery. You will also get a full push-pull-legs template you can follow or adjust. Think of this as your practical coaching manual for building a muscle-building workout plan that fits your life.<\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Are you ready to train smarter, not just more? Let's walk through it step by step.<\\\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Who Is a 6-Day Workout Routine Suitable For?<\\\/b><\\\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A 6-day workout routine tends to suit people who already have some lifting experience, enjoy frequent training, and rest well between sessions. It isn't the only path to muscle, and it isn't required for growth.<\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here's who often does well with six training days:<\\\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Intermediate and advanced lifters.<\\\/b><span style=\\\"font-weight: 400;\\\"> People with several months or more of steady training can usually handle and benefit from higher weekly volume.<\\\/span><\\\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>People who enjoy daily structure.<\\\/b><span style=\\\"font-weight: 400;\\\"> If you like going to the gym most days, that consistency matters more than any single s ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/6-day-workout-routine-for-muscle-mass\\\/\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/6-day-workout-routine-for-muscle-mass\\\/\",\"name\":\"6-Day Workout Routine for Muscle Mass: A Beginner's Guide with FAQs - BetterMe\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/6-day-workout-routine-for-muscle-mass\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/6-day-workout-routine-for-muscle-mass\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2021\\\/06\\\/1512-6-Day-Workout-Routine-For-Muscle-Mass.jpg\",\"dateModified\":\"2026-09-09T10:41:55+00:00\",\"description\":\"\u2605 6-DAY WORKOUT ROUTINE FOR MUSCLE MASS \u27a4: read this guide to get a simple push-pull-legs plan, plus sets, reps, rest, and recovery tips that you can start using today.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/6-day-workout-routine-for-muscle-mass\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/betterme.world\\\/articles\\\/6-day-workout-routine-for-muscle-mass\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/6-day-workout-routine-for-muscle-mass\\\/#primaryimage\",\"url\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2021\\\/06\\\/1512-6-Day-Workout-Routine-For-Muscle-Mass.jpg\",\"contentUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2021\\\/06\\\/1512-6-Day-Workout-Routine-For-Muscle-Mass.jpg\",\"width\":1920,\"height\":1200,\"caption\":\"Fit woman in white activewear posing indoors to showcase results from a 6-day workout routine for muscle mass.\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/6-day-workout-routine-for-muscle-mass\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\\\/\\\/betterme.world\\\/articles\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\\\/\\\/betterme.world\\\/articles\\\/betterme-fitness\\\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workout Plans\",\"item\":\"https:\\\/\\\/betterme.world\\\/articles\\\/betterme-fitness\\\/workout-plans\\\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"6-Day Workout Routine for Muscle Mass: A Beginner&#8217;s Guide with FAQs\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#website\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/betterme.world\\\/articles\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2023\\\/07\\\/BetterMe.png\",\"contentUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2023\\\/07\\\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/betterme.health.coaching\",\"https:\\\/\\\/x.com\\\/betterme\",\"https:\\\/\\\/www.instagram.com\\\/betterme\\\/\",\"https:\\\/\\\/www.linkedin.com\\\/company\\\/betterme-apps\",\"https:\\\/\\\/www.pinterest.com\\\/bettermetips\\\/\",\"https:\\\/\\\/www.youtube.com\\\/channel\\\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\\\/\\\/www.tiktok.com\\\/@betterme.health.coaching\",\"https:\\\/\\\/apps.apple.com\\\/app\\\/betterme-health-coaching\\\/id1264546236\",\"https:\\\/\\\/play.google.com\\\/store\\\/apps\\\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\\\/\\\/www.wikidata.org\\\/wiki\\\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/person\\\/e53e437168625a249568dd61ca918905\",\"name\":\"Vladyslav Betsun\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/dc1c3e8456f64a115021af2cb2c3a40479c92445fb416172243e13417f682fc6?s=96&d=mm&r=g5e7b0191cd3e733570164d9e06f0efdc\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/dc1c3e8456f64a115021af2cb2c3a40479c92445fb416172243e13417f682fc6?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/dc1c3e8456f64a115021af2cb2c3a40479c92445fb416172243e13417f682fc6?s=96&d=mm&r=g\",\"caption\":\"Vladyslav Betsun\"},\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/author\\\/vladyslav-betsun\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"6-Day Workout Routine for Muscle Mass: A Beginner's Guide with FAQs - BetterMe","description":"\u2605 6-DAY WORKOUT ROUTINE FOR MUSCLE MASS \u27a4: read this guide to get a simple push-pull-legs plan, plus sets, reps, rest, and recovery tips that you can start using today.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/","og_locale":"en_US","og_type":"article","og_title":"6-Day Workout Routine for Muscle Mass: A Beginner's Guide with FAQs","og_description":"\u2605 6-DAY WORKOUT ROUTINE FOR MUSCLE MASS \u27a4: read this guide to get a simple push-pull-legs plan, plus sets, reps, rest, and recovery tips that you can start using today.","og_url":"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2026-09-09T10:41:55+00:00","og_image":[{"width":1920,"height":1200,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/1512-6-Day-Workout-Routine-For-Muscle-Mass.jpg","type":"image\/jpeg"}],"author":"Vladyslav Betsun","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Vladyslav Betsun","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/"},"author":{"name":"Vladyslav Betsun","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/e53e437168625a249568dd61ca918905"},"headline":"6-Day Workout Routine for Muscle Mass: A Beginner&#8217;s Guide with FAQs","dateModified":"2026-09-09T10:41:55+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/"},"wordCount":2526,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/1512-6-Day-Workout-Routine-For-Muscle-Mass.jpg","articleSection":["Workout Plans"],"inLanguage":"en-US","articleBody":"<i><span style=\"font-weight: 400;\">A 6-day workout routine for muscle mass works well when you spread your weekly training across six sessions, train each muscle about twice, and keep your total sets in a productive range. For many people, a push-pull-legs setup repeated twice covers all major muscles.<\/span><\/i>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Maybe you have six free days and want to use them well? That's a great starting point, but more gym days do not automatically mean more muscle. Without a clear plan, six days can turn into six tired, unfocused sessions.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This guide fixes that. It explains who a six-day plan suits, how to organize it, and how to set your sets, reps, rest, and recovery. You will also get a full push-pull-legs template you can follow or adjust. Think of this as your practical coaching manual for building a muscle-building workout plan that fits your life.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Are you ready to train smarter, not just more? Let's walk through it step by step.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Who Is a 6-Day Workout Routine Suitable For?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A 6-day workout routine tends to suit people who already have some lifting experience, enjoy frequent training, and rest well between sessions. It isn't the only path to muscle, and it isn't required for growth.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here's who often does well with six training days:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Intermediate and advanced lifters.<\/b><span style=\"font-weight: 400;\"> People with several months or more of steady training can usually handle and benefit from higher weekly volume.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>People who enjoy daily structure.<\/b><span style=\"font-weight: 400;\"> If you like going to the gym most days, that consistency matters more than any single s ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/","url":"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/","name":"6-Day Workout Routine for Muscle Mass: A Beginner's Guide with FAQs - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/1512-6-Day-Workout-Routine-For-Muscle-Mass.jpg","dateModified":"2026-09-09T10:41:55+00:00","description":"\u2605 6-DAY WORKOUT ROUTINE FOR MUSCLE MASS \u27a4: read this guide to get a simple push-pull-legs plan, plus sets, reps, rest, and recovery tips that you can start using today.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/1512-6-Day-Workout-Routine-For-Muscle-Mass.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/1512-6-Day-Workout-Routine-For-Muscle-Mass.jpg","width":1920,"height":1200,"caption":"Fit woman in white activewear posing indoors to showcase results from a 6-day workout routine for muscle mass."},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workout Plans","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workout-plans\/"},{"@type":"ListItem","position":4,"name":"6-Day Workout Routine for Muscle Mass: A Beginner&#8217;s Guide with FAQs"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/e53e437168625a249568dd61ca918905","name":"Vladyslav Betsun","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/dc1c3e8456f64a115021af2cb2c3a40479c92445fb416172243e13417f682fc6?s=96&d=mm&r=g5e7b0191cd3e733570164d9e06f0efdc","url":"https:\/\/secure.gravatar.com\/avatar\/dc1c3e8456f64a115021af2cb2c3a40479c92445fb416172243e13417f682fc6?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/dc1c3e8456f64a115021af2cb2c3a40479c92445fb416172243e13417f682fc6?s=96&d=mm&r=g","caption":"Vladyslav Betsun"},"url":"https:\/\/betterme.world\/articles\/author\/vladyslav-betsun\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/23776","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/115"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=23776"}],"version-history":[{"count":4,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/23776\/revisions"}],"predecessor-version":[{"id":93981,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/23776\/revisions\/93981"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/93886"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=23776"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=23776"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=23776"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=23776"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}