If you’re searching for a 6 day gym workout schedule, you’re likely serious about transforming your physique. Maybe you’ve outgrown 3-day beginner routines. Maybe you’re stuck on a plateau. Or maybe you just want faster muscle growth and better structure.
Here’s the direct answer:
A 6 day gym workout schedule works extremely well for building muscle and strength — if it’s structured around smart volume distribution, recovery management, and progressive overload. Without those, it turns into overtraining and burnout.
This guide is built for:
- Beginners ready to transition into higher frequency training
- Intermediates looking to maximize hypertrophy
- Lifters who want structure instead of random workouts
Let’s build this properly.
Why a 6 Day Gym Workout Schedule Works
Training six days per week allows you to:
- Increase total weekly volume
- Train each muscle group twice per week
- Shorten individual sessions (60–75 min)
- Improve skill on compound lifts
According to the National Strength and Conditioning Association, muscle hypertrophy is strongly influenced by total weekly training volume and frequency. A 6-day split lets you distribute that volume intelligently instead of cramming everything into 3 sessions.
But frequency alone isn’t magic. Structure matters more.
The Most Effective Structure: Push Pull Legs x2
The best-performing structure for most lifters is:
Push / Pull / Legs (Repeated Twice)
Day |
Focus |
Muscle Groups |
| Day 1 | Push (Heavy) | Chest, Shoulders, Triceps |
| Day 2 | Pull (Heavy) | Back, Biceps |
| Day 3 | Legs (Heavy) | Quads, Glutes, Hamstrings |
| Day 4 | Push (Hypertrophy) | Chest, Shoulders, Triceps |
| Day 5 | Pull (Hypertrophy) | Back, Biceps |
| Day 6 | Legs (Volume) | Lower Body |
| Day 7 | Rest | Recovery |
Why this works:
- Muscles recover in ~48–72 hours.
- Twice-weekly frequency supports growth.
- Heavy + hypertrophy variation prevents stagnation.
Complete 6 Day Gym Workout Schedule (Detailed)
Day 1 – Push (Strength Focus)
- Barbell Bench Press – 4×5–6
- Standing Overhead Press – 3×5–6
- Incline Dumbbell Press – 3×8–10
- Dumbbell Lateral Raises – 3×12–15
- Triceps Pushdowns – 3×10–12
Goal: Maximize strength early in the week.
Day 2 – Pull (Strength Focus)
- Barbell Rows – 4×5–6
- Pull-Ups or Lat Pulldown – 3×6–8
- Seated Cable Row – 3×8–10
- Face Pulls – 3×12–15
- Barbell Curls – 3×8–10
Day 3 – Legs (Strength Focus)
- Barbell Back Squat – 4×5
- Romanian Deadlift – 3×6–8
- Leg Press – 3×10
- Hamstring Curl – 3×10–12
- Standing Calf Raises – 4×12–15
Day 4 – Push (Hypertrophy Focus)
- Dumbbell Bench Press – 3×8–12
- Arnold Press – 3×8–12
- Chest Fly Machine – 3×12–15
- Cable Lateral Raises – 3×15
- Overhead Triceps Extensions – 3×12–15
Day 5 – Pull (Hypertrophy Focus)
- Chest-Supported Rows – 3×8–12
- Wide-Grip Lat Pulldown – 3×10–12
- Rear Delt Fly – 3×12–15
- Hammer Curls – 3×10–12
- Cable Curls – 3×12–15
Day 6 – Legs (Volume Focus)
- Front Squats or Hack Squats – 3×8–10
- Bulgarian Split Squats – 3×8–10 each leg
- Hip Thrusts – 3×8–12
- Leg Extensions – 3×12–15
- Seated Calf Raises – 4×15
Weekly Volume Breakdown
For hypertrophy, most research suggests 10–20 hard sets per muscle group weekly.
Here’s how this plan distributes volume:
Muscle Group |
Weekly Sets (Approx.) |
| Chest | 12–16 |
| Back | 14–18 |
| Shoulders | 12–16 |
| Triceps | 10–14 |
| Biceps | 10–14 |
| Quads | 14–18 |
| Hamstrings | 12–16 |
| Calves | 8–12 |
This sits right in the optimal hypertrophy range.
How to Progress Properly
A 6 day gym workout schedule only works if you apply progressive overload.
Method 1: Double Progression
Example:
Bench Press 4×6–8
- Week 1: 6,6,6,6
- Week 2: 7,7,6,6
- Week 3: 8,8,7,6
- Week 4: Hit 8 on all sets → increase weight.
Method 2: Linear Weight Increase
Add 2.5–5 lbs weekly if reps stay consistent.
Method 3: Rep Reserve System (RIR)
Leave 1–2 reps in reserve on most sets.
According to the American College of Sports Medicine, training close to failure stimulates growth while managing fatigue.
Avoid maxing out daily.
Nutrition for a 6 Day Gym Workout Schedule
Training 6 days means recovery must match effort.
Protein
0.7–1g per pound of bodyweight.
Calories
- Muscle gain → slight surplus
- Fat loss → small deficit
Hydration
At least 3 liters per day.
Sleep
7–9 hours nightly.
Without these, high frequency fails.
Deload Strategy (Very Important)
Every 6–8 weeks:
- Reduce volume by 30–40%
- Keep weight moderate
- Avoid failure
This prevents burnout and overuse injuries.
Who Should Use a 6 Day Gym Workout Schedule?
Ideal For:
- Intermediate lifters
- Those eating enough calories
- People with good recovery capacity
- Motivated trainees
Not Ideal For:
- Beginners under 6 months of training
- Those sleeping under 6 hours
- Highly stressed individuals
- Severe calorie deficit dieters
If you’re new, start with 4 days first.
Alternative 6 Day Splits
Upper/Lower x3
Day |
Focus |
| Mon | Upper |
| Tue | Lower |
| Wed | Upper |
| Thu | Lower |
| Fri | Upper |
| Sat | Lower |
More strength-oriented.
Body-Part Split (Advanced)
Day |
Focus |
| Mon | Chest |
| Tue | Back |
| Wed | Shoulders |
| Thu | Legs |
| Fri | Arms |
| Sat | Core |
Lower frequency, higher per-session volume.
Best for advanced lifters only.
Common Mistakes in a 6 Day Gym Workout Schedule
- Training to failure every set
- Adding junk volume
- Ignoring recovery
- Not tracking lifts
- Skipping rest day
Intensity without structure leads to injury.
Expected Results Timeline
Time Frame |
What You’ll Notice |
| 2–3 Weeks | Strength increases |
| 4–6 Weeks | Better muscle fullness |
| 8–12 Weeks | Visible muscle growth |
| 3–6 Months | Major physique changes |
Consistency beats perfection.
Final Thoughts
A properly designed 6 day gym workout schedule can dramatically accelerate muscle growth and strength gains. But the secret isn’t just training more — it’s training smarter.
Distribute volume. Progress weekly. Recover seriously. Track everything.
If you do that, a 6 day gym workout schedule won’t burn you out — it will build you up.