6-Day Gym Workout Schedule – Are you ready to take your training to the next level? A 6-day gym workout schedule is perfect for intermediate to advanced lifters looking to maximize gains, increase strength, and stay consistent.
With six days of training and one rest day, this plan allows you to train each muscle group with enough volume and intensity for serious progress.
In this guide, you’ll find everything you need — from a complete day-by-day routine to training tips, recovery advice, and more.
Why Choose a 6-Day Gym Workout Schedule?
Before diving into the actual plan, let’s understand why training six days a week can be a game changer.
- More Volume = More Gains
When done right, a 6-day split lets you hit each muscle group with sufficient volume and frequency, which is essential for hypertrophy (muscle growth).
- Focused Workouts
With more days available, you can dedicate entire sessions to specific muscle groups—meaning better focus and less fatigue per session.
- Flexible Programming
A 6-day schedule allows for a variety of splits: Push-Pull-Legs (PPL), Bro Splits, or Upper-Lower combinations.
- Consistency Builds Discipline
Let’s be real — the hardest part of getting fit is showing up. Committing to 6 days keeps you in the zone mentally and physically.
Who Is This Workout Plan For?
This schedule is ideal for:
Intermediate to advanced lifters
Gym-goers who have 1–1.5 hours to train daily
Those focused on building muscle, strength, or body recomposition
Individuals who recover well with proper sleep and nutrition
If you’re brand new to the gym, starting with a 3- or 4-day full-body plan may be more appropriate before progressing to 6 days.
The Best 6-Day Gym Workout Split
6-Day Gym Workout Schedule – We’ll follow a Push-Pull-Legs (PPL) split, repeated twice in the week. It’s a time-tested structure used by bodybuilders and athletes alike.
Weekly Layout
Day Workout Type
Monday Push (Chest, Shoulders, Triceps)
Tuesday Pull (Back, Biceps)
Wednesday Legs (Quads, Hamstrings, Calves)
Thursday Push
Friday Pull
Saturday Legs
Sunday Rest or Active Recovery
Day 1: Push Workout (Chest, Shoulders, Triceps)
Exercises:
Barbell Bench Press – 4 sets x 6–8 reps
Incline Dumbbell Press – 3 sets x 10 reps
Dumbbell Shoulder Press – 4 sets x 8 reps
Lateral Raises – 3 sets x 15 reps
Cable Tricep Pushdowns – 4 sets x 12 reps
Overhead Tricep Extensions – 3 sets x 10 reps
Tip: Focus on pressing power and shoulder stability.
Day 2: Pull Workout (Back, Biceps)
Exercises:
Deadlifts – 4 sets x 5 reps
Pull-Ups (or Lat Pulldowns) – 4 sets x 8–10 reps
Barbell Rows – 3 sets x 10 reps
Seated Cable Rows – 3 sets x 12 reps
EZ Bar Curls – 4 sets x 10 reps
Hammer Curls – 3 sets x 12 reps
Tip: Use straps if grip becomes limiting during heavy sets.
Day 3: Leg Workout (Quads, Hamstrings, Glutes, Calves)
Exercises:
Barbell Back Squat – 4 sets x 6–8 reps
Leg Press – 3 sets x 12 reps
Romanian Deadlifts – 3 sets x 10 reps
Walking Lunges – 2 sets x 20 steps
Seated Leg Curl – 3 sets x 15 reps
Standing Calf Raise – 4 sets x 15–20 reps
Tip: Prioritize form and depth over heavy weights.
Day 4: Push (Variation Focus)
Exercises:
Dumbbell Flat Press – 4 sets x 10 reps
Arnold Press – 3 sets x 12 reps
Incline Smith Machine Press – 3 sets x 8–10 reps
Cable Lateral Raises – 4 sets x 15 reps
Skull Crushers – 3 sets x 10–12 reps
Triceps Dips – 3 sets to failure
Tip: Use slightly lighter weights to avoid over-fatigue and allow recovery.
Day 5: Pull (With Emphasis on Isolation)
Exercises:
T-Bar Rows – 4 sets x 10 reps
Chin-Ups – 3 sets x max reps
One-Arm Dumbbell Row – 3 sets x 12 reps
Face Pulls – 4 sets x 15 reps
Preacher Curls – 3 sets x 10 reps
Concentration Curls – 3 sets x 12 reps
Tip: Slow tempo for more time under tension.
Day 6: Legs (Power & Balance)
Exercises:
Front Squats – 4 sets x 6 reps
Bulgarian Split Squats – 3 sets x 10 reps per leg
Stiff-Leg Deadlifts – 3 sets x 8–10 reps
Leg Extensions – 4 sets x 12 reps
Lying Leg Curl – 3 sets x 12 reps
Donkey Calf Raise – 3 sets x 20 reps
Tip: Include mobility work pre-session to improve range and stability.
Day 7: Rest or Active Recovery
Options:
Light cardio (walking, cycling)
Stretching or yoga
Foam rolling
Hydration and nutrition check-in
This day is just as important as your training days. Recovery is when the muscle grows.
Nutrition Tips to Fuel Your 6-Day Split
Eat Enough: High-volume training requires energy. Aim for a small calorie surplus for muscle growth.
Prioritize Protein: 1.6–2.2g of protein per kg of body weight daily is ideal.
Pre-Workout: Include complex carbs and lean protein 1–2 hours before training.
Post-Workout: Replenish with fast-digesting protein (like whey) and carbs (fruit, rice).
Recovery Tips
Sleep: Aim for 7–9 hours of quality sleep nightly.
Hydration: Water aids muscle function, joint lubrication, and performance.
Listen to Your Body: If you’re sore or run-down, consider a deload week every 6–8 weeks.
Common Mistakes to Avoid
- Overtraining Without Recovery: Six days is a lot. Respect your rest day.
- Poor Nutrition: Training means nothing without the right fuel.
- Lack of Progress Tracking: Keep a log to track your lifts, reps, and recovery.
- Neglecting Warm-Up/Cool Down: Don’t skip prep and recovery—it’s essential for longevity.
Final Thoughts About 6-Day Gym Workout Schedule
If you’re committed to building muscle, burning fat, and improving overall fitness, a 6-day gym split is one of the most effective tools in your arsenal. It offers enough frequency, volume, and variety to target each muscle group efficiently while allowing for progressive overload and growth.
Just remember — intensity and consistency matter more than perfection. Stick to the plan, eat smart, rest hard, and your gains will follow.
