When you begin a 6 day workout routine, you are committing to a high frequency training protocol.
This simply means that each muscle group is being trained several times per week. Usually, the muscles will be hit anywhere from 3-6 times per week either directly or indirectly.
This training style should be reserved for those who are advanced in their training experience. Additionally, it is best used by people who do not have many other commitments outside of the gym – such as family and work responsibilities.
Thus, people who utilize 6 day weight training programs are usually either younger, a competitive athlete, or a retiree looking to spend their retirement preserving their muscle mass.
In this article, we’ll discuss the many ways you can split up your workouts if you have 6 days per week to commit to weight training.
Of course, none of this considers cardiovascular exercise, mobility, or stability training. All of which is important for overall health.
6 Day Push Pull Legs Workout Split
The first training style we’ll touch on is the push pull legs workout split. PPL workout routines are the most common when it comes to 6 day workouts. The rotation itself allows for the most optimal recovery time given the high frequency of training.
A weekly routine might look something like this:
- Monday: Push Workout
- Tuesday: Pull Workout
- Wednesday: Leg Workout
- Thursday: Push Workout
- Friday: Pull Workout
- Saturday: Leg Workout
- Sunday: Rest/Recover
Workout 1: Push Workout
| Exercise | Sets | Rep Range |
| Shoulder Barbell Press | 3-5 | 6-12 |
| Dumbbell Arnold Press | 4 | 10-15 |
| Barbell Bench Press | 3-5 | 6-12 |
| Incline Dumbbell Press | 4 | 10-15 |
| Tricep Press Down | 3 | 8-15 |
Workout 2: Pull Workout
| Exercise | Sets | Rep Range |
| Pull Ups | 3-5 | 6-12 |
| Barbell Back Row | 3-5 | 6-12 |
| Lat Pull Down | 4 | 10-15 |
| Dumbbell Row | 4 | 10-15 |
| Dumbbell Curls | 3 | 8-15 |
Workout 3: Leg workout
| Exercise | Sets | Rep Range |
| Squat | 3-5 | 6-12 |
| Romanian Deadlift | 4 | 10-15 |
| Dumbbell Lunge | 4 | 8-15 Each Leg |
| Lying Leg Curl | 4 | 10-15 |
| Glute Bridge | 4 | 15-20 |
6 Day Upper/Lower Workout Program
Next up, let’s take a look at an upper/lower workout routine spread across 6 days of training. This example will allow you to train each muscle group with a high training frequency. Since the workouts shift from upper body focus to lower body focus every other day, you’ll have just about 48 hours to recover in between targeted muscle training sessions.
A weekly routine might look something like this:
- Monday: Upper Body Workout
- Tuesday: Lower Body Workout
- Wednesday: Upper Body Workout
- Thursday: Lower Body Workout
- Friday: Upper Body Workout
- Saturday: Lower Body Workout
- Sunday: Rest/Recover
Workout 1: Upper Body Workout
| Exercise | Sets | Rep Range |
| Bench Press | 3-5 | 8-12 |
| Machine Chest Fly | 3-4 | 12-15 |
| Pull Up | 3-5 | 8-12 |
| Dumbbell Row | 3-4 | 10-15 |
| Dumbbell Shoulder Press | 3-5 | 8-12 |
| Dumbbell Lateral Raise | 4 | 8-12 |
Workout 2: Lower Body Workout
| Exercise | Sets | Rep Range |
| Squat | 3-5 | 8-12 |
| Romanian Deadlift | 3-5 | 12-15 |
| Leg Press | 3-4 | 10-15 |
| Lunge | 3-4 | 15-20 |
| Hip Thrust | 3-4 | 15-20 |
| Calf Raise | 3-4 | 20-25 |
Workout 3: Upper Body Workout
| Exercise | Sets | Rep Range |
| Barbell Shoulder Press | 3-5 | 8-12 |
| Dumbbell Incline Bench Press | 3-4 | 10-15 |
| Seated Cable Row | 3-4 | 10-15 |
| Lat Pull Down | 3-4 | 10-15 |
| Dumbbell Curls | 3-4 | 10-15 |
| Overhead Tricep Extension | 3-4 | 10-15 |
Workout 4: Lower Body Workout
| Exercise | Sets | Rep Range |
| Front Squat | 3-5 | 8-12 |
| Dumbbell Romanian Deadlift | 3-5 | 8-12 |
| Lateral Lunge | 3-4 | 10-15 Each |
| Lying Leg Curl | 3-4 | 10-15 |
| Glute Bridge | 3-4 | 10-15 |
| Calf Raise | 3-4 | 20-25 |
Workout 5: Upper Body Workout
| Exercise | Sets | Rep Range |
| Barbell Row | 3-5 | 8-12 |
| Inverted Row | 3-4 | 10-15 |
| Push Up | 3-4 | 10-15 |
| Lateral Raise | 3-4 | 10-15 |
| Cable Curl | 3-4 | 10-15 |
| Cable Tricep Extension | 3-4 | 10-15 |
Workout 6: Lower Body Workout
| Exercise | Sets | Rep Range |
| Goblet Squat | 3-4 | 10-15 |
| Cable Romanian Deadlift | 3-4 | 10-15 |
| Hip Adduction | 3-4 | 10-15 |
| Hip Abduction | 3-4 | 10-15 |
| Glute Machine | 3-4 | 10-15 |
| Calf Raide | 3-4 | 20-25 |
6 Day Bro Split Workout Routine
Lastly, let’s touch on how you can incorporate a bro split into your 6 day weekly routine. Normally a 5 day training split, bro splits can be expanded on if you want to separate the muscles of the leg into two training sessions.
A typical training week may look like this:
- Monday: Hamstring Workout
- Tuesday: Chest Workout
- Wednesday: Quad Workout
- Thursday: Shoulder Workout
- Friday: Back Workout
- Saturday: Arm Workout
- Sunday: Rest/Recover
Day 1: Hamstring Workout
| Exericse | Sets | Rep Range |
| Romanian Deadlift | 4 | 10, 8, 6, 6 |
| Dumbbell Romanian Deadlift | 4 | 8-12 |
| Lying Leg Curl | 3 | 10-15 |
| Standing Leg Curl | 3 | 10-15 |
| Calf Raise | 3 | 20-25 |
Day 2: Chest Workout
| Exercise | Sets | Rep Range |
| Incline Bench Press | 4 | 10, 8, 6, 6 |
| Dumbbell Bench Press | 4 | 8-12 |
| Decline Machine Press | 4 | 8-12 |
| Machine Chest Fly | 3 | 10-15 |
Day 3: Quad Workout
| Exercise | Sets | Rep Range |
| Front Squat | 4 | 10, 8, 6, 6 |
| Leg Press | 4 | 8-12 |
| Walking Lunge | 3 | 10-15 |
| Leg Extension | 3 | 10-15 |
| Calf Raise | 3 | 20-25 |
Day 4: Shoulder Workout
| Exercise | Sets | Rep Range |
| Barbell Shoulder Press | 4 | 10, 8, 6, 6 |
| Arnold Press | 4 | 8-12 |
| Lateral Raise | 3 | 8-12 |
| Rear Delt Raise | 3 | 8-12 |
| Rear Delt Machine Fly | 3 | 10-15 |
Day 5: Back Workout
| Exercise | Sets | Rep Range |
| Dumbbell Row | 4 | 10, 8, 6, 6 |
| Hammer Strength Machine Row | 4 | 8-12 |
| Pull Up | 4 | 8-12 |
| Lat Pull Down | 4 | 8-12 |
| Machine Pull Over | 3 | 10-15 |
Day 6: Arm Workout
| Exercise | Sets | Rep Range |
| Barbell Bicep Curl | 4 | 10, 8, 6, 6 |
| Dumbbell Incline Curls | 3 | 8-12 |
| Cable Hammer Curl | 3 | 10-15 |
| Dips | 4 | 10, 8, 6, 6 |
| Tricep Overhead Extension | 3 | 8-12 |
| Tricep Cable Extension | 3 | 8-12 |
Additional 6 Day Workout Routine Examples
FAQs about 6 Day Workout Routines
In this section, we will provide as many answers to common questions regarding 6 day workout routines. If you don’t see your question, feel free to drop it in the comments section below.
Which routine is the best 6 day bodybuilding routine?
Really any of the example workout split styles provided above could be used as a bodybuilding routine. The most traditional of the three for bodybuilders is likely the 6 day bro split. In my experience working on content with professional bodybuilders, they typically stick to one body part per workout session.
That said, depending on your goals and division you are competing in, the push/pull/legs split might also be beneficial.
Which routine is the best 6 day powerlifting routine?
Powerlifters will likely gravitate towards a push/pull/legs 6 day workout routine and focus on rep ranges that are conducive to maximal strength gains. Additionally, each workout might be focused on a specific competition lift with accessory exercises that help promote strength for that lift.
Can women perform 6 day workout routines?
Absolutely. In fact, any of the workout styles mentioned above would be appropriate for a woman who has reached an advanced level of fitness. Each person is different and has different goals, so it is best to take whichever training style you enjoy and make it your own with the training frequency flexibility you have available in your schedule.
Is it better to workout 6 days per week?
The amount of days per week you work out will depend on a number of factors. 6 days per week might be appropriate for you, or it might not. Take into consideration your level of training experience. Then, factor in your goals. Lastly, determine if the training frequency will negatively impact other aspects of your life. 6 days per week is not necessary for most individuals. In fact, most individuals will likely benefit from 2-4 days of weight training on top of other active social hobbies that promote movement with others.
Did Arnold Schwarzenegger workout 6 times per week?
Yes, he did. Arnold was also a once in a generation athlete with the goal to become the greatest bodybuilder in the world. To do so, he had to commit to a serious training regimen. Now, later in life, he promotes a more balanced lifestyle.
Is 6 days per week overtraining?
It can be if you are not experienced enough to take on that level of training frequency. However, for those who are serious about weight training and aspire to compete in bodybuilding or strength sports, this level of training frequency might be necessary to accomplish their goals. If you do not fall into that category, you can still benefit from a lower training frequency. Check out some of the other training styles that can be accomplished on fewer training days per week below: