{"id":23776,"date":"2021-06-18T14:52:57","date_gmt":"2021-06-18T14:52:57","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=23776"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","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: The Ultimate BodyBuilding Schedule"},"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 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/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\/#What_Is_A_6-Day_Workout_Routine\" >What Is A 6-Day Workout Routine?<\/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\/#6-Day_Muscle_Building_Workout_Plan\" >6-Day Muscle Building Workout Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#Day_1_Shoulders_Chest_And_Core_Muscles\" >Day 1: Shoulders, Chest, And Core Muscles<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#Warm-Up\" >Warm-Up:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#Workout_Routine\" >Workout Routine:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#Day_2_Triceps_And_Leg_Muscles\" >Day 2: Triceps And Leg Muscles<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#Warm-Up-2\" >Warm-Up:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#Workout_Routine-2\" >Workout Routine:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#Day_3_Back_And_Core_Muscles\" >Day 3: Back And Core Muscles<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#Warm-Up-3\" >Warm-Up:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#Workout_Routine-3\" >Workout Routine:<\/a><\/li><\/ul><\/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\/#Day_4_Triceps_Biceps_And_Leg_Muscles\" >Day 4: Triceps, Biceps, And Leg Muscles<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#Warm-Up-4\" >Warm-Up:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#Workout_Routine-4\" >Workout Routine:<\/a><\/li><\/ul><\/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\/#Day_5_Rest_Day\" >Day 5: Rest Day<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#Day_6_Shoulders_Chest_And_Abs\" >Day 6: Shoulders, Chest And Abs<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#Warm-Up-5\" >Warm-Up:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#Workout_Routine-5\" >Workout Routine:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#Day_7_Biceps_And_Back_Muscles\" >Day 7: Biceps And Back Muscles<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#Warm-Up-6\" >Warm-Up:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#Workout_Routine-6\" >Workout Routine:<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#How_Effective_Is_The_6-Day_Workout_Routine\" >How Effective Is The 6-Day Workout Routine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Working out can be exhausting, especially if you\u2019re a beginner. However, our bodies are masters of adaptation. Over time, the routines become less challenging, and you start powering through them effortlessly. Eventually, you need to work out more to get results that you\u2019d normally get in half the time. Well, a 6 day workout routine for muscle mass can be really helpful when you hit that plateau. Simply put, it\u2019s an advanced strength training routine that targets your major muscle groups weekly. And yes, it is challenging and will end your plateau phase. Here\u2019s how that happens.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Day_Workout_Routine_For_Muscle_Mass\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Day_Workout_Routine_For_Muscle_Mass\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_6-Day_Workout_Routine\"><\/span><b>What Is A 6-Day Workout Routine?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As mentioned earlier, a 6-day workout routine is an advanced training schedule. This implies that it won\u2019t be the best idea to jump straight into this program if you\u2019re a beginner. We\u2019ll find out why later in this piece.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ideally, the program is designed to optimize how much time you spend targeting each muscle group weekly. It, therefore, maximizes muscle growth in your body\u2019s most important muscles. It breaks your week into individual training sessions distributed over 6 days, which explains its intensity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The workout plan primarily targets each muscle group twice per week, then gives them 2 days between sessions for recovery. For instance, if Monday is your chest day, the next session of the same muscle group will be Thursday. The 6-day workout routine is, however, not without complications.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are 6 major muscle groups that you\u2019re supposed to work on at least once per week. Fitting everything in this one-week plan can be daunting. It only gets worse since the ideal recommendation is to work on each muscle group twice weekly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s important to note that you need to target specific muscles within the said muscle groups. For example, when you\u2019re working on your arms, you focus on your triceps or biceps. That being said, the following are the major muscle groups that you should target in a 6-day routine:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Arms<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulders<\/span><\/li>\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;\">Legs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Abs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Back<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Fitting every muscle group in your week-long schedule can be tricky. This is because you need to allow for sufficient time for recovery between each muscle. Remember, muscles and muscle groups are not similar. For example, you can\u2019t work on your triceps on Monday then biceps on Tuesday.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019ll often have to work on multiple muscles in a day. This is because of the limited time available and an extensive number of muscle groups. However, most muscle groups complement each other, so incorporating them in the same session shouldn\u2019t be hard (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32168178\/\">2<\/a>).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Day_Workout_Routine_For_Muscle_Mass\"><img decoding=\"async\" class=\"aligncenter wp-image-28464 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/2-1024x576.jpg\" alt=\"muscle building workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">You could, for example, work on your shoulder and chest muscles simultaneously. Your leg and core muscles are also a good combination you could try out. An example of a 6-day muscle building workout routine for muscle mass building would look like this <\/span><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32168178\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1st Day: Shoulders, chest, and core<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2nd Day: Leg muscles and triceps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3rd Day: Back and core muscles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4th Day: Triceps, biceps, and leg muscles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">5th Day: Rest day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">6th Day: Shoulder, chest, and abs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">7th Day: Back muscles and biceps<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Above is a 6-day workout routine for upper body muscle mass and lower body muscle groups. A training program like this incorporates a full and comprehensive workout routine for men and women.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In it, you\u2019ll be working on at least 2 significant muscles in every training session. Additionally, you get two rest days between each muscle and a full day off weekly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should always aim to keep the workout schedule as planned. Shifting your workouts each week can mess with your recovery time. This can ultimately increase the risk of injury or fatigue while reducing the overall efficiency of the exercise.<\/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<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Day_Workout_Routine_For_Muscle_Mass\"><img decoding=\"async\" class=\"aligncenter wp-image-32574 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11-1024x576.jpg\" alt=\"increasing the length of the muscle\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"6-Day_Muscle_Building_Workout_Plan\"><\/span><b>6-Day Muscle Building Workout Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">So what are some workout routines to <a href=\"https:\/\/betterme.world\/articles\/a-leg-workout-for-mass\/\">build muscle mass<\/a> safely and effectively? While we\u2019re at it, what is the best 6 day workout routine out there? See, drawing up a weekly workout schedule with target muscles is one thing. Selecting specific exercises targeting the muscles is another.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Next, we look at sample circuits for each day based on the above 6 day workout routine. The beauty of a 6 day workout routine for muscle mass lies in the flexibility it offers. As such, you should pick workouts you are most comfortable with. Doing that will make the whole exercise more manageable for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This muscle-building <a href=\"https:\/\/betterme.world\/articles\/benefits-of-pilates\/\">workout plan<\/a> includes a mixture of a resistance band, bodyweight, and free weight exercises. Adding resistance band exercises in your weekly plan helps you reduce the element of strain from the activities. Also, they will improve your technique while isolating and targeting specific muscle groups.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This ultimately <a href=\"https:\/\/betterme.world\/articles\/benefits-of-jump-rope\/\">builds larger muscles<\/a> while improving your flexibility and mobility. The bonus? You can also include them in your push day workout routines.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Every session should take a minimum of one hour and a maximum of 90 minutes. Also, it would be great if you can get 3 circuits while you\u2019re at it. For the 6 day workout plan to work, you need to push yourself enough to facilitate improved muscle growth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s important that you allow enough time between workouts for recovery. Over time, your strength will increase, and you can:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase the speed of the exercises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add <a href=\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/\">the number of reps<\/a><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase the strength of weights or bands you\u2019re using<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">That said, let\u2019s take a look at how our 6-day workout routine will look like:<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Day_Workout_Routine_For_Muscle_Mass\"><img decoding=\"async\" class=\"aligncenter wp-image-38590 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4200-1024x576.png\" alt=\"6 day workout routine for muscle mass\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4200.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4200-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4200.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4200-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4200.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1_Shoulders_Chest_And_Core_Muscles\"><\/span><b>Day 1: Shoulders, Chest, And Core Muscles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4><span class=\"ez-toc-section\" id=\"Warm-Up\"><\/span><b>Warm-Up:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30 seconds of jump rope<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get in a couple of pushups to get your blood flowing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try some <a href=\"https:\/\/betterme.world\/articles\/pre-workout-stretches\/\">arm circles<\/a>. Adding a 5-pound weight can warm up your shoulders<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A set of pullups can also do the trick<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Workout_Routine\"><\/span><b>Workout Routine:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell bench press: 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Resistance band chest press: 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Military press: 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Banded push-ups to failures<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Banded incline chest press: 15 reps<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Lateral raises: 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Banded decline chest press: 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Resistance band crossovers: 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Resistance band raises: 15 reps<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Banded glute bridges: 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Resistance band flyers: 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Resistance band shoulder press: 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side plank hold: 30 seconds on every side<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plank hold: 30 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Crunches to failure<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Have a 2-minute break, then repeat. Do this about 3 times for a total of 3 sets.<\/span><\/p>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Day_Workout_Routine_For_Muscle_Mass\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2_Triceps_And_Leg_Muscles\"><\/span><b>Day 2: Triceps And Leg Muscles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4><span class=\"ez-toc-section\" id=\"Warm-Up-2\"><\/span><b>Warm-Up:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30 seconds of jump rope<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get in some bodyweight squats or walking lunges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try some fire hydrants<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Workout_Routine-2\"><\/span><b>Workout Routine:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tricep pushdowns: 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/exercise-to-lose-weight-fast-at-home\/\">Banded squats<\/a>: 20 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Standing calf raises: 20 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Banded squat hold: 30 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Banded lateral steps: 20 reps<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Seated leg curls: 20 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Banded skull crushers: 12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated calf raises: 20 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Banded <a href=\"https:\/\/betterme.world\/articles\/good-chest-and-arm-workout\/\">squats<\/a> to failure<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Have a 2-minute break and repeat for a total of 3 sets.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Day_Workout_Routine_For_Muscle_Mass\"><img decoding=\"async\" class=\"aligncenter wp-image-28460 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/6-1024x576.jpg\" alt=\"muscle building workout plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/6.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/6-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/6.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/6-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3_Back_And_Core_Muscles\"><\/span><b>Day 3: Back And Core Muscles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4><span class=\"ez-toc-section\" id=\"Warm-Up-3\"><\/span><b>Warm-Up:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">5-minute bike warm-up<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump rope for about 30 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bodyweight squats or walking lunges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pushups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/dumbbell-arm-workout\/\">Arm<\/a> circles with an extra 5-pound weight<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Workout_Routine-3\"><\/span><b>Workout Routine:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hammer strength pulldown: 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lateral pulldowns including resistance bands: 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Resistance band straight arm pulldown: 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ban-assisted pull-ups: 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell shrugs: 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Banded glute bridges: 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side plank hold: 30 seconds for every side<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plank hold: 30 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Clamshells: 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/types-of-crunches\/\">Crunches<\/a> to failure<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Have a 2-minute break and repeat for a total of 3 sets.<\/span><\/p>\n<p><i><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<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Day_Workout_Routine_For_Muscle_Mass\"><img decoding=\"async\" class=\"aligncenter wp-image-28459 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/7-1024x576.jpg\" alt=\"push day workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/7.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/7-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/7.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/7-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/7.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_4_Triceps_Biceps_And_Leg_Muscles\"><\/span><b>Day 4: Triceps, Biceps, And Leg Muscles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4><span class=\"ez-toc-section\" id=\"Warm-Up-4\"><\/span><b>Warm-Up:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump ropes for about 30 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get in a couple of pushups to get your blood flowing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try some arm circles with a 5-pound weight or a set of pullups<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Workout_Routine-4\"><\/span><b>Workout Routine:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Band assisted tricep dips: 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell curls: 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hammer curls: 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated calf raises: 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Resistance band tricep extensions: 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Banded bicep curls: 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Standing calf raises: 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Banded push-ups to failure<\/span><\/li>\n<\/ul>\n\n    <section class=\"ad-select-gender\">\n        <div class=\"ad-select-gender-wrapper\">\n            <img class=\"ad-select-gender-image\" alt=\"MaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/MaleImage.webp\">\n    \n            <div class=\"ad-select-gender-text mobile-hide\">\n                <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n                <div class=\"ad-select-gender-title f-600\">\n                    Select your gender\n                <\/div>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n            <\/div>\n    \n            <img class=\"ad-select-gender-image\" alt=\"FemaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/FemaleImage.webp\">\n        <\/div>\n    \n        <div class=\"ad-select-gender-text desktop-hide mobile-block\">\n          <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n          <div class=\"ad-select-gender-title f-600\">\n            Select your gender\n          <\/div>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n        <\/div>\n    <\/section>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Day_Workout_Routine_For_Muscle_Mass\"><img decoding=\"async\" class=\"aligncenter wp-image-31948 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-3-1024x576.png\" alt=\"workout for weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-3.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-3-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-3.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-3-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<div class=\"mceTemp\"><\/div>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_5_Rest_Day\"><\/span><b>Day 5: <\/b><b>Rest Day<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It\u2019s crucial that you take the whole day off from any kind of strength training. It is the only rest day in your weekly schedule. Your muscles heal, repair themselves and grow when you\u2019re resting. The program is very challenging and you should not underestimate it. It will push your body to its limits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should, therefore, not be tempted to pick up weights or resistance bands on this day of your schedule. However, if you\u2019re feeling a little energetic, some light cardio like jogging or cycling should do just fine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some yoga, pilates classes, or stretches can also be useful on this day. These light exercises can significantly improve your flexibility while reducing the chances of injury during your workout sessions (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4720789\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Or better still, you could do nothing on your rest day and just rest! It is its purpose, after all.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The point is, how you choose to spend your rest day is entirely up to you. The secret lies in paying attention to what your body needs. Your body is very good at communicating what it needs. So if it wants to do nothing and just lie down, do just that. It can take a two-mile jog, then give it that.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should also make sure that you\u2019re properly hydrated. Not only during your rest day but also when you\u2019re working out. Your rest day is part of your journey to improve your fitness, so don\u2019t compare it with other people\u2019s.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Day_Workout_Routine_For_Muscle_Mass\"><img decoding=\"async\" class=\"aligncenter wp-image-38195 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/9-1-1024x576.jpg\" alt=\"6 day workout routine for muscle mass\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/9-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/9-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/9-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/9-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/9-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_6_Shoulders_Chest_And_Abs\"><\/span><b>Day 6: Shoulders, Chest And Abs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4><span class=\"ez-toc-section\" id=\"Warm-Up-5\"><\/span><b>Warm-Up:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">5-minute bike warm-up<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30 seconds of jump rope<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A set of pushups to get your blood flowing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Arm circles with a 5-pound weight to warm up your shoulders<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Workout_Routine-5\"><\/span><b>Workout Routine:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Military press: 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Resistance band chest press: 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Banded flyers: 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side laterals to front raise: 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Banded glute bridges: 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Decline banded flyers: 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side plank hold: 30 seconds on every side<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plank hold: 30 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Crunches to failure<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Have a 2-minute break, then repeat for a total of 3 sets.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Day_Workout_Routine_For_Muscle_Mass\"><img decoding=\"async\" class=\"aligncenter wp-image-31617 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4248-1024x576.png\" alt=\"6 day workout routine for muscle mass\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4248.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4248-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4248.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4248-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4248.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_7_Biceps_And_Back_Muscles\"><\/span><b>Day 7: Biceps And Back Muscles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4><span class=\"ez-toc-section\" id=\"Warm-Up-6\"><\/span><b>Warm-Up:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">5-minute bike warm-up<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30 seconds of jump rope<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A set of pushups to get your blood flowing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Arm circles with a 5-pound weight to warm up your shoulders<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Workout_Routine-6\"><\/span><b>Workout Routine:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bent-over rows with resistance band: 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated resistance band rows: 20 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deadlift: 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Banded bicep curls: 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One arm rows: 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell curls: 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lateral pulldowns: 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plank hold: 30 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Band-assisted pull-ups: 15 reps<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Have a 2-minute break and repeat for a total of 3 sets.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, is it good to work out twice a day using this <a href=\"https:\/\/betterme.world\/articles\/deadlift-variations\/\">plan<\/a>? Well, the exercises involved in each session are usually very intense. So you should only work out twice a day if your body can handle it.<\/span><\/p>\n<p><strong>BetterMe will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Day_Workout_Routine_For_Muscle_Mass\">Try using the app and see<\/a> for yourself!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Day_Workout_Routine_For_Muscle_Mass\"><img decoding=\"async\" class=\"aligncenter wp-image-37669 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Group-1-1.png\" alt=\"6 day workout routine for muscle mass\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Group-1-1.png 770w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Group-1-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Group-1-1.png 768w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Effective_Is_The_6-Day_Workout_Routine\"><\/span><b>How Effective Is The 6-Day Workout Routine?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">6 day workout routines are an excellent and natural way of working on your muscle mass. They are also particularly beneficial for losing weight because of the intensity of strength training involved. Multiple studies suggest lifting weights are better for losing weight over low-intensity steady-state cardio (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2662322\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The workout routine ensures you efficiently utilize your workout time and the number of training sessions in your weekly schedule. It will also ensure that you work on all of your major muscle groups.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This results in larger and stronger muscle mass in your body. If you\u2019re a bodybuilder looking for a plan that has full coverage, then this is it. You should, however, bear in mind that you need a balanced and well-put schedule to pull this off.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 6 day workout routine for muscle mass is particularly effective for intermediate and advanced bodybuilders. That\u2019s primarily because they have an existing training base they can use to develop muscles from. The same can\u2019t be said for beginners.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Potential bodybuilders should understand that a 6 day workout routine can be demanding. It\u2019s very challenging, and it will take a lot to stay motivated and without injuries. You need to identify what\u2019s keeping you motivated to stick to the schedule as rigidly as possible. That\u2019s because it\u2019s created to optimize the time available to you for the recovery of each major muscle group.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, always make sure you\u2019re stretching properly, warming up, cooling down, and recovering daily. Including a wide range of exercises in the program, weekly can help you stay motivated.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For instance, in the first week, you could use the free weights in your gym. The following week utilize resistance bands at home. If you\u2019ve been wondering how to start muscle building workout at home, this may be just what you\u2019re looking for. Resistance bands are easily available at fair prices. Finally, go back to the gym in week three and continue this cycle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Beginners and novice bodybuilders can, however, find this program to be too intense. This can be attributed to the fact that they have a limited muscle base. Also, some beginners may not be experienced in performing several exercises and using weights or resistance bands.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By extension, you\u2019ll start overworking your joints and muscles that can lead to injuries. So you\u2019ll end up having more setbacks than beneficial results in the 6 day workout routine. You should therefore consider using 2-4 day routines before moving to 5-6 day plans.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Self-motivation is, however, vital for the success of the whole program. You\u2019ll also require a lot of commitment and dedication to pull it off. But don\u2019t worry, the result is definitely worth it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, for your 6 day workout plan to be effective, you need to have clear goals in mind. Ensure that your fitness goal is:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Specific. In this case, aiming for increased strength is considered to be the most objective option.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Measurable. Have definite ways of tracking your progress. Avoid goals like having \u201cripped abs.\u201d<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Achievable. Set fitness goals that are within your capabilities and control. It\u2019ll help you have a clear mindset.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Realistic. Be reasonable in your targets. Always remember that what is possible for others may not be possible for you and vice versa.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Time-based. Create a timeline for completing and tracking your progress.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><b>Conclusion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The key to working out effectively lies in always presenting a new challenge to your body. It\u2019s only by doing this that your muscles will improve and grow. This principle applies to everyone regardless of your level of training.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is true that a 6 day workout routine for muscle mass is intense. However, it will also give your muscles the challenge they need to grow into stronger and better versions of themselves. Try this workout plan today and witness a safe and effective transformation in your muscle mass.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&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\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2662322\/\"><span style=\"font-weight: 400;\">Aerobic exercise and resistance weight-training during weight reduction. Implications for obese persons and athletes<\/span><\/a><span style=\"font-weight: 400;\"> (1989, pubmed.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32168178\/\"><span style=\"font-weight: 400;\">A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men<\/span><\/a><span style=\"font-weight: 400;\"> (2021, pubmed.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4720789\/\">Post-Exercise Recovery: Fundamental and Interventional Physiology<\/a> (2016, ncbi.nlm.nih.gov)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Working out can be exhausting, especially if you\u2019re a beginner. However, our bodies are masters of adaptation. Over time, the routines become less challenging, and you start powering through them effortlessly. Eventually, you need to work out more to get results that you\u2019d normally get in half the time. Well, a 6 day workout routine [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":33049,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[122],"class_list":["post-23776","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6-Day Workout Routine For Muscle Mass: The Ultimate BodyBuilding Schedule - BetterMe<\/title>\n<meta name=\"description\" content=\"How effective is a 6 day workout routine for muscle mass? Here\u2019s what you need to know about this ultimate bodybuilding schedule.\" \/>\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: The Ultimate BodyBuilding Schedule\" \/>\n<meta property=\"og:description\" content=\"How effective is a 6 day workout routine for muscle mass? Here\u2019s what you need to know about this ultimate bodybuilding schedule.\" \/>\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=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/01\/1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1152\" \/>\n\t<meta property=\"og:image:height\" content=\"648\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\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=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 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\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/1b17a88c9bbcce396791ca9ceacd9915\"},\"headline\":\"6-Day Workout Routine For Muscle Mass: The Ultimate BodyBuilding Schedule\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/\"},\"wordCount\":2617,\"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\/01\/1.png\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Working out can be exhausting, especially if you\u2019re a beginner. However, our bodies are masters of adaptation. Over time, the routines become less challenging, and you start powering through them effortlessly. Eventually, you need to work out more to get results that you\u2019d normally get in half the time. Well, a 6 day workout routine for muscle mass can be really helpful when you hit that plateau. Simply put, it\u2019s an advanced strength training routine that targets your major muscle groups weekly. And yes, it is challenging and will end your plateau phase. Here\u2019s how that happens.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is A 6-Day Workout Routine?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">As mentioned earlier, a 6-day workout routine is an advanced training schedule. This implies that it won\u2019t be the best idea to jump straight into this program if you\u2019re a beginner. We\u2019ll find out why later in this piece.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Ideally, the program is designed to optimize how much time you spend targeting each muscle group weekly. It, therefore, maximizes muscle growth in your body\u2019s most important muscles. It breaks your week into individual training sessions distributed over 6 days, which explains its intensity.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The workout plan primarily targets each muscle group twice per week, then gives them 2 days between sessions for recovery. For instance, if Monday is your chest day, the next session of the same muscle group will be Thursday. The 6-day workout routine is, however, not without complications.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">There are 6 major muscle groups that you\u2019re supposed to work on at least once per week. Fitting everything in this one-week plan can be daunting. It only gets worse since the ideal recommendation is to work on each muscle group twice weekly.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">It\u2019s important to note th ...\"},{\"@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: The Ultimate BodyBuilding Schedule - 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\/01\/1.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"How effective is a 6 day workout routine for muscle mass? 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However, our bodies are masters of adaptation. Over time, the routines become less challenging, and you start powering through them effortlessly. Eventually, you need to work out more to get results that you\u2019d normally get in half the time. Well, a 6 day workout routine for muscle mass can be really helpful when you hit that plateau. Simply put, it\u2019s an advanced strength training routine that targets your major muscle groups weekly. And yes, it is challenging and will end your plateau phase. Here\u2019s how that happens.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>What Is A 6-Day Workout Routine?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">As mentioned earlier, a 6-day workout routine is an advanced training schedule. This implies that it won\u2019t be the best idea to jump straight into this program if you\u2019re a beginner. 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