For most people, it’s not realistic to go to the gym six days per week, which is why most workout programs only prescribe training 3-5 days per week. Not to mention, training nearly every day of the week may not be ideal or even necessary for beginners and intermediate trainees. And if you have an extremely busy schedule, it’s not even worth considering.
With that said, a 6-day workout split may be the best option for advanced trainees wanting to continue gaining size and/or strength. Let’s face it, some people enjoy the gym so much that they want to be there every single day. So if you’re a gym rat or an advanced lifter looking to maximize results, a 6-day workout split is something you should consider.
Since you’re training six days per week, following a well-structured workout program is essential because you can quickly overtrain. Two of the most popular 6-day workout splits include the upper/lower and push/pull/legs split. A 6-day workout split can be very effective for building muscle, gaining strength, and losing fat, as long as it’s programmed well.
To take the guesswork out of finding an excellent 6-day workout program and prevent wasted time or money, we’ve hand-selected 5 of the best ones that exist. Below you will find the five best 6-day workout programs and a link to their respective spreadsheets so you can download a copy for free!
Table of Contents
What is a 6-day workout split?
As the name suggests, a 6-day workout split is any workout program where you train six days per week. The most popular 6-day workout routine by far is the push/pull/legs split. For a push/pull/legs split, you train each major muscle group twice per week. But that’s not the only 6-day workout program that exists.
Another popular 6-day workout plan is the upper/lower split, where you hit each major muscle group ~3 times per week. A 6-day workout split is best suited for advanced lifters who want to continue progressing.
The increased training frequency allows you to perform more volume, which is critical for muscle growth and strength development. Many powerlifters squat, bench, and deadlift multiple times per week because strength is a skill, so the more you can practice the lift, the better. Training 6 days per week allows you to have more time under the bar, leading to better performance.
As long as fatigue is managed and training volume, frequency, and intensity are appropriate, a 6-day workout split can be very effective for muscle growth, improved athletic performance, and strength gains. If you want to try a 6-day split, there are five to choose from below!
6-Day Workout Program Example
- Day 1: leg extensions, lying hamstring curls, barbell back squats, Romanian deadlifts, calf raises
- Day 2: flat dumbbell bench press, machine row, overhead press, pull-ups, incline barbell bench press
- Day 3: dumbbell curls, dumbbell skull crushers, preacher curls, overhead cable tricep extensions, dumbbell lateral raises, lateral raise machine, decline crunches, decline reverse crunches
- Day 4: rest
- Day 5: leg extensions, lying hamstring curls, barbell back squats, Romanian deadlifts, calf raises
- Day 6: flat dumbbell bench press, machine row, overhead press, pull-ups, incline barbell bench press
- Day 7: dumbbell curls, dumbbell skull crushers, preacher curls, overhead cable tricep extensions, dumbbell lateral raises, lateral raise machine, decline crunches, decline reverse crunches
This is an example of how a 6-day workout split may be organized. This particular example is drawn from Joe Delaney’s Ibiza Shreds Program, a 6-day upper/lower split program primarily focused on building muscle. What’s interesting about this program is that you train the upper body and lower body two days per week. The other two days a week are dedicated to isolation exercises for the biceps, triceps, lateral delts, and abs.
This 6-day workout program is phenomenal for overall hypertrophy. Plus, it does a great job of managing fatigue from workout to workout since two days of isolation exercises are less taxing. Joe Delaney is a popular fitness YouTuber that utilized this program to do a cut for his trip to Ibiza. However, you can run this program for bulking, cutting, or even maintaining.
More information on this program is included below, along with four other effective 6-day workout programs.
The 5 Best 6-Day Workout Splits
- Joe Delaney Ibiza Shreds Program
- Reddit PPL
- Mike Israetel’s Hypertrophy Program
- nSuns CAP3
- Bulgarian Method
Here are the five best 6-day split workout routines and a link to their spreadsheets so you can try out the program for yourself!
Joe Delaney’s Ibiza Shreds 6-Day Workout Program
- Experience level: intermediate/advanced
- Program goals: build muscle
- Training frequency: 6 days per week
- Program length: 10 weeks
- Spreadsheet: Joe Delaney Ibiza Shreds Spreadsheet
Joe Delaney’s Ibiza Shreds is a 6-day workout split primarily designed to help you build (if you’re in a caloric surplus) or retain muscle (if you’re in a caloric deficit). It’s important to note that besides the barbell squat, this program does not include a traditional barbell bench press or deadlifts. Therefore, if your goal is to gain strength in the big three (squat, bench press, and deadlift), this is not the ideal program for you.
This program features three distinct training blocks and lasts a total of 10 weeks. Each week, you train the upper body twice and the lower body twice. The other two days are dedicated to isolation exercises for the shoulders, abs, and arms. Overall, this program emphasizes the upper body slightly more with the added isolation days.
The main things that are manipulated from block to block are the exercise selection, order, and the rep schemes. Since Joe was using this program to do a cut, his primary goal was maintaining strength, which would help him retain muscle mass.
For the upper and lower body workouts, perform six exercises for 4-5 sets. Each workout should last approximately 60-90 minutes. For the isolation workouts, perform eight exercises for four sets for most of them.
Although you’re performing more exercises than on the other days, it should take you around the same amount of time to finish. You could even do some super-sets to complete the workout faster if needed. Overall, this well-rounded program is great for maintaining or building muscle, especially if you’re getting ready to hit the beach or go on a vacation.
Reddit PPL 6-Day Workout Plan
- Experience level: beginner/intermediate
- Program goals: gain strength, build muscle
- Training frequency: 6 days per week
- Program length: 7 weeks
- Spreadsheet: Original Reddit PPL Spreadsheet
The famous Reddit PPL 6-day workout program is a push/pull/legs split with a good balance of strength and hypertrophy work. You could even classify this workout routine as a powerbuilding program because it blends aspects of powerlifting and bodybuilding.
This program is a classic push/pull/legs program. You train the pushing muscles (chest, triceps, and shoulders) for two days per week. On the next two days, you train the pulling muscles (back, biceps, rear delts). The last two days are dedicated to training the legs (quads, hamstrings, and calves).
Unlike the Joe Delaney Ibiza Shreds program, you are programmed to squat, bench press, and deadlift with the Reddit PPL. It also includes the overhead press and barbell row as two other main lifts. Here’s what the training frequency looks like each week in terms of main lifts:
- Deadlift – 1x per week
- Bench press – 2x per week
- Squat – 2x per week
- Barbell row – 1x per week
- Overhead press – 2 x per week
Each main lift gets its own day, and you are programmed to perform anywhere from 1-5 sets for five reps, with the last set being an AMRAP set (as many reps as possible).
Although this is not a true powerlifting program, it has a decent amount of strength work, and you should improve your numbers on the squat, bench, and deadlift. Not to mention, there’s a good amount of volume overall, and with a proper diet, you will pack on some serious size.
This workout program lasts seven weeks, and your goal is to add weight and/or reps throughout each week for every exercise. Training 6 days per week with a push/pull/legs split allows for high workout frequency while still allowing each muscle group adequate recovery time.
Mike Israetel’s 6-Day Hypertrophy Workout Routine
- Experience level: intermediate/advanced
- Program goals: build muscle
- Training frequency: 6 days per week
- Program length: 5 weeks
- Spreadsheet: Mike Israetel’s 5-Week Hypertrophy Program Spreadsheet
Dr. Mike Israetel is an author, professor, competitive bodybuilder, and co-founder of Renaissance Periodization. He holds a Ph.D. in Sport Physiology from East Tennessee State University. Dr. Israetel is most well-known for developing the training volume landmarks regarding hypertrophy.
The main training volume landmarks include:
- Minimum effective volume (MEV) – the number of hard sets per muscle group per week that elicits a hypertrophic response (anything below this is not sufficient enough to result in hypertrophy, but may be fine for maintenance)
- Maximum adaptive volume (MAV) – the number of hard sets per muscle group per week that elicit the best hypertrophic response
- Maximum recoverable volume (MRV) – the number of hard sets per muscle group per week that you can recover from (anything above this is counterproductive)
Mike Israetel’s 5-Week Hypertrophy program consists of training six days per week. Unlike a push/pull/legs split, this plan is organized like an upper/lower split. Although squat, deadlift, and bench press variations are included in the program, this is not ideal for powerlifting since higher rep ranges are utilized for hypertrophy. Little to no strength work is involved, but you will likely get stronger throughout the program.
The main thing that changes each week is the number of hard sets you perform for each muscle group. For example, for the back, you perform 11 sets in week one, 13 sets in week two, 16 in week three, and 18 in week four. Week five is a deload week where you only perform 6 sets.
Overall, the goal of this program is to increase volume over the 5 weeks primarily by adding sets, but you should also try to increase reps and weight for each exercise. It’s important to note that this program utilizes an RIR (reps-in-reserve) and RPE (rating of perceived exertion) to prescribe intensity. Each week the intensity increases, so you should take each set closer to failure. For example, you may leave three reps in reserve on week one but only one rep in reserve for weeks 3-4.
This program is great for muscle growth, especially if you pair this with a caloric surplus. If you’re looking to add some serious size and consider yourself to be an intermediate/advanced trainee, we highly recommend this program.
nSuns CAP3 6-Day Workout Program
- Experience level: intermediate/advanced
- Program goals: gain strength, build muscle
- Training frequency: 6 days per week
- Program length: 3 week cycles (can be run indefinitely)
- Spreadsheet: nSuns CAP3 Program Spreadsheet
The nSuns CAP3 is a strength-focused 6-day workout program that’s designed to increase your performance on the squat, bench press, deadlift, and their close variants. There’s also some accessory work added in to promote overall muscle growth. However, not to the same degree as some of the other programs we’ve covered so far.
Instead of a push/pull/legs or upper/lower split, this program is organized a bit differently. Here’s what an example week looks like:
- Day 1 – Chest & Biceps
- Day 2 – Back, Abs, & Triceps
- Day 3 – Shoulders & Legs
- Day 4 – Chest & Biceps
- Day 5 – Off
- Day 6 – Back, Abs, & Triceps
- Day 7 – Legs & Shoulders
This program is more geared toward intermediate and advanced lifters because the frequency of the main lifts is quite high. Throughout the week, you squat (low bar squat or front squat) twice per week, bench press twice weekly, and deadlift twice weekly.
Here’s an overview of the progression scheme for the main lifts:
- Perform a max effort set of each lift once every three weeks. For these workouts, choose from one of the three options (6+ reps, 4+ reps, or 2+ reps). Warm up, then perform an AMRAP (as many reps as possible) at the corresponding weight and rep scheme.
- If you can complete the minimum number of reps shown but do not set a new estimated 1 Rep Max, add 2.5kg / 5lb to your training max, and continue.
- If you can complete enough reps to set a new estimated 1 Rep Max (use the calculator), increase your training max to your new estimated max (rounded up)
- If you cannot complete at least the minimum number of reps shown, reduce your training maxes for that lift during the next cycle, and push your AMRAP and accessory work harder.
Here’s an overview of the progression for the accessory lifts:
- If you set a rep PR (personal record) on a yellow AMRAP set, adjust your training max to the new estimated max.
- If you can complete all of your required reps, but haven’t set a new rep PR by the end of the 3-week cycle, add 2.5kg / 5lb to your training max and continue.
- If you cannot complete all of your required reps, lower your training max by ~5-10% and push the AMRAP sets harder for the next cycle.
Here’s what the creator of the program has to say regarding why he created this variation:
“This is my personal program that I’ve been running, it is set up with the primary purpose of increasing the Squat, Bench, and Deadlift, as well as getting stronger on close variants, and getting bigger all around. I personally find that without a decently well laid out program, the progression on my lifts starts to really suffer. This has kept me on track, making consistent incremental gains on all of my primary lifts, and allows enough customization to address various weak points as they arise.
Over the last year, I’ve slowly combined the best parts of the various programs that I’ve run into this three-week sheet. Since putting it all together this summer, I have managed to increase my estimated maxes (the entire program is based on estimates) on my squat, bench, and deadlift for a combined total of 85 lb in only a few three-week cycles to an estimated total that is nearing 1500lb. I have not tested any actual one-rep maxes in a while, but after a few cycles, I am hitting my previous one-rep maxes for 3-4 clean reps with ease. So as long as that continues, I see no reason to make any additional changes.”
If you run this program, consuming enough calories and sleeping 7-9 hours per night is important to facilitate recovery. We would not recommend doing this program if you want to lose fat. If you want to gain strength and size, this program has everything you need.
Bulgarian Method 6-Day Workout Plan
- Experience level: intermediate/advanced
- Program goals: gain strength
- Training frequency: 6 days per week
- Program length: 5-7 weeks (can be run indefinitely)
- Spreadsheet: Bulgarian Method Program Spreadsheet
The Bulgarian Method, also known as the Bulgarian system, is renowned for its frequency, specificity, and intensity. This training method was traditionally used in Olympic weightlifting, and it consists of working up to a 1-rep max on the clean and jerk, front squat, and snatch multiple times per day, every single day. However, many of the same principles of the program can and have been applied to powerlifting.
The Bulgarian Method is a strength-focused program that utilizes autoregulation and linear periodization to improve your performance in the squat, bench press, and deadlift. This program is not advised for beginners because you need to be proficient with autoregulating your training intensity.
Traditionally, the Bulgarian Method has you train 2-3 times per day. Fortunately, the spreadsheet listed above has you training just once per day, so it’s more practical for most people.
Here’s what a typical workout would look like if you run this program:
- Barbell Squat
- Bench Press
- Deadlift
- Optional Accessory Exercise #1
- Optional Accessory Exercise #2
You would perform the workout listed above six days per week. As you can see, the frequency of the big three lifts is the highest compared to any other program we’ve discussed. You are squatting, deadlifting, and benching six times per week at different intensities. Recovery issues are common with this method if you cannot autoregulate.
The spreadsheet above contains three separate ones to choose from, which include the following:
- The Fire Rises
- Frequency First, Then Intensity
- Intensity First, Then Frequency
You should run one of those three before doing “Dive Straight In.” Unless you are an advanced powerlifter that wants to take your performance to the next level, we would not recommend this program.
Benefits of 6-Day Workout Split
- Great for gaining strength
- Helps you stay on track
- Effective for muscle growth
- Can be used for bulking or cutting
- Well suited for advanced trainees
Great for gaining strength
When programmed correctly, a 6-day workout split can be ideal for intermediate and advanced lifters hoping to gain strength and improve their squat, bench press, and deadlift. Since strength is a skill, the increased training frequency allows you to practice the lifts multiple times per week.
You can also do several variations of the main lifts to improve weak points or a lagging muscle group. As long as recovery is managed correctly, you may see significant strength gains in a short period of time with a 6-day workout program.
Helps you stay on track
A 6-day workout program is great for staying on track because you’re forced to keep your daily gym routine. It also helps you stay on your diet and sleep regimen because nutrition and sleep are extremely important if you want to get the most out of a 6-day workout program.
If you cope with time constraints, training more frequently for a shorter duration may also be beneficial. Rather than doing a 2-hour workout three days per week, you may be better off doing a 30-45 minute workout 5-6 days per week. Whether you want to build muscle, gain strength, or lose fat, consistency is critical, which is why some may greatly benefit from a 6-day workout routine.
Effective for muscle growth
Training more frequently enables you to increase your overall training volume, which is a key factor for muscle growth. If you can only train three days per week, you may be limited on the number of reps, sets, and exercises you can perform. Most advanced lifters increase their training frequency to continue progressing because they need more volume to grow. A 6-day workout program can be highly effective for adding size to your frame.
Can be used for bulking or cutting
Regardless of your health and fitness goals, a 6-day workout program can be used to build muscle or lose fat. The increased training frequency may help you retain muscle better when cutting because you stimulate muscle protein synthesis more often.
You may not have to do as much cardio when cutting because your caloric expenditure will be high from lifting six days per week. This also applies to bulking, except you may add more muscle due to being able to perform more volume and utilizing the caloric surplus.
Well-suited for intermediate and advanced trainees
A 6-day workout program is optimal for intermediate and advanced trainees. A beginner could benefit from it, but it may not be the best initial approach. Most advanced lifters need to perform more volume (sets) to progress, so increasing the number of days they train is inevitable. An increase in training frequency may be just what you need to break past a plateau.
FAQs
The best 6-day workout split depends on the person’s preferences, goals, and workout schedule. The most common way to organize a 6-day workout split is either upper/lower or push/pull/legs. We’ve covered five of the best 6-day workout splits here.
Each is slightly different, so check each to see which one may be right for you. Ultimately, the one you will follow will deliver the best results regardless of whether it’s optimal.
PPL is short for push/pull/legs, and it consists of training the push muscles (chest, shoulders, and triceps), pull muscles (back, biceps, and rear delts), and legs (quads, glutes, calves, and hamstrings) all in separate workouts. You have to train at least three times per week to do this split.
However, many 6-day workout plans use a PPL split because it allows for adequate recovery time. A PPL 6-day workout program is popular amongst intermediate and advanced lifters who want to continue gaining size and/or strength.
Yes, a 6-day PPL split is too much for beginners. Since you are new to training, you don’t need as much training volume to grow. You can become easily overtrained with a 6-day PPL workout split, especially if you are not good at applying autoregulation. A 3-day PPL split program would be a better option for beginners since it gives you optimal recovery.
The Arnold split is a 6-day workout program that was made famous by the one and only Arnold Schwarzenegger.
Here’s what a week of training looks like for the Arnold Split:
Day 1 – Chest & Back
Day 2 – Legs
Day 3 – Shoulders & Arms
Day 4 – Rest
Day 5 – Chest & Back
Day 6 – Legs
Day 7 – Shoulders & Arms
Similar to a PPL split, the major muscle groups get trained two times per week. This training program best suits advanced trainees who can handle more volume and a higher training frequency.
