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Home » 6 Day Workout Routines

6 Day Workout Plans

6 day workout plans are generally the highest frequency programs available. Most often these are organized as 6 day PPL or 6 day body part split routines and are geared toward hypertrophy, though 6 day powerlifting programs do exist as well (e.g. GZCL UHF).

Best 6 Day Workout Routines

  1. Reddit PPL
  2. Jeff Seid Bodybuilding Workout
  3. Bulgarian Method
  4. nSuns Cap3
  5. Greg Nuckols 28 Programs
  6. Coolcicada 6 Day PPL
  7. Mike Israetel 5 Week Hypertrophy Workout
  8. Vince Gironda 8x8 and 6x6 Workout
  9. Joey D Ibiza Shreds 6 Day Upper/Lower Split

The latest 6 day workout plans are below.

Shortcut to Shred Reviews

By Kyle Risley
Last updated April 22, 2020

Experience level: Advanced, Intermediate

Weeks: 6

Periodization: Undulating Periodization

Meet prep program: No

Program goal: Fat loss, Hypertrophy


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Here are reviews of Jim Stoppani’s Shortcut to Shred strength building and weight loss program from people that have run the program. Overall, Shortcut to Shred reviews are positive and show that the program can be effective for building muscle and leaning out. [Read more…]

Filed Under: Program Reviews
Tagged With: 6 Day Bodybuilding Program, 6 Day Workout Plan, 6 Week Workout Plan
Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1

Jeff Seid Workout Routine Spreadsheet

By Kyle Risley
Last updated November 1, 2021

Experience level: Beginner, Intermediate

Weeks: Indefinite

Periodization: Autoregulated, Linear Periodization

Meet prep program: No

Program goal: Bodybuilding, Hypertrophy

Uses RPE: No

Uses 1RM Percentage(%): No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Jeff Seid’s workout routine is a 5 day or 6 day split program focused on hypertrophy and bodybuilding aesthetics. The routine hits most muscle groups once per week, but has an optional sixth day where you can work on any muscle groups you think need extra attention. [Read more…]

Filed Under: 6 Week Programs, Bodybuilding Program, Programs
Tagged With: 5 Day Bodybuilding Program, 5 Day Workout Plan, 6 Day Bodybuilding Program, 6 Day Workout Plan, 6 Week Workout Plan
Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

Lean Muscle Building Workout Plans

By Kyle Risley
Last updated February 18, 2022

Experience level: Advanced, Beginner, Intermediate

Meet prep program: No

Program goal: Bodybuilding, Hypertrophy


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Here are some of the best workout plans for building strong, lean muscle. These routines focus on high volume, which stimulates muscular hypertrophy in the athlete. Coupled with proper nutrition and recovery, these programs will help the athlete develop larger, stronger muscles.

[Read more…]

Filed Under: Bodybuilding Program, Programs
Tagged With: 4 Day Bodybuilding Program, 4 Day Workout Plan, 5 Day Bodybuilding Program, 5 Day Workout Plan, 6 Day Bodybuilding Program, 6 Day Workout Plan



Joe Delaney Ibiza Shreds 6 Day Upper/Lower Split Workout Routine

By Kyle Risley
Last updated April 18, 2020

Experience level: Advanced, Intermediate

Weeks: 10

Periodization: Block Periodization

Meet prep program: No

Program goal: Hypertrophy

Uses RPE: Yes

Uses 1RM Percentage(%): No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Joe Delaney’s Ibiza Shreds program is a 6 day upper/lower split workout routine focused on bodybuilding and hypertrophy. It runs for 3 blocks spread across 10 weeks, each week comprised of two upper body training days, two lower body training days, and two isolation exercise + abs training days. [Read more…]

Filed Under: 10 Week Programs, Bodybuilding Program, Programs
Tagged With: 10 Week Workout Plan, 6 Day Bodybuilding Program, 6 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2

30 Day Squat Challenge Printable Spreadsheet + PDF

By Kyle Risley
Last updated April 18, 2020

Experience level: Beginner

Weeks: 4

Meet prep program: No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The 30 day squat challenge is a relatively easy way for a beginner to begin incorporating a variety of bodyweight squat variations into their exercise routine. The challenge length helps build the exercise habit in the participant, increasing the likelihood that a regular exercise routine can continue to be followed after the challenge is “over.” [Read more…]

Filed Under: 4 Week Programs, Bodyweight Workout Programs, Programs, Squat Program
Tagged With: 4 Week Workout Plan, 6 Day Workout Plan



Vince Gironda 8×8 + 6×6 Workout Routine Spreadsheets

By Kyle Risley
Last updated April 27, 2020

Experience level: Advanced, Intermediate

Weeks: Indefinite

Meet prep program: No

Program goal: Hypertrophy

Uses RPE: Yes

Uses 1RM Percentage(%): No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Vince Gironda’s 8×8 workout routine is an advanced bodybuilding routines designed to shock your muscles into growth. It is a high volume, old school bodybuilding programs that have become the stuff of legend. The related 6×6 workout routine is an intermediate version of the same program.

I will be sharing spreadsheets for a few different variations of Vince Gironda’s workout routines, along with links where you can do some additional reading. [Read more…]

Filed Under: Bodybuilding Program, Programs
Tagged With: 4 Day Bodybuilding Program, 4 Day Workout Plan, 6 Day Bodybuilding Program, 6 Day Workout Plan
Squat frequency: 1, 2
Bench press frequency: 1, 2

Ronnie Coleman Workout Program Spreadsheet

By Kyle Risley
Last updated April 23, 2020

Experience level: Advanced, Intermediate

Weeks: Indefinite

Meet prep program: No

Program goal: Hypertrophy

Uses RPE: Yes

Uses 1RM Percentage(%): No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The man, the myth, the legend: 8 time Mr. Olympia Ronnie Coleman. The Ronnie Coleman workout routine is an intermediate/advanced level workout routine with 6 training days per week, high volume, and a large number of movements – it is not for the faint of heart.

This is a brutal bodybuilding program inspired by the man some consider to be the GOAT bodybuilder.

[Read more…]

Filed Under: Bodybuilding Program, Programs
Tagged With: 6 Day Bodybuilding Program, 6 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 1
Overhead press frequency: 1

Mike Israetel 5 Week Hypertrophy Workout Routine Spreadsheet

By Kyle Risley
Last updated April 18, 2020

Experience level: Advanced, Intermediate

Weeks: 5

Periodization: Linear Periodization, Undulating Periodization

Program goal: Hypertrophy


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Note: The below spreadsheet is based on the 2019 version of Mike Israetel’s articles on muscle group hypertrophy. As of March 2020, he is in the midst of updating these articles with new guidelines. These guidelines have not yet been taken into account in the spreadsheet, but an updated spreadsheet is in the works. For the latest thinking from Mike Israetel, please read the articles linked in this post. A second update will be posted here when the spreadsheet is updated.

Dr. Mike Israetel published a very popular article entitled Training Volume Landmarks for Rennaisance Periodization.

A summary of the article is below, though reading the article in its entirety is recommended. [Read more…]

Filed Under: 5 Week Programs, Bodybuilding Program, Programs
Tagged With: 6 Day Bodybuilding Program, 6 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 1

The Famous Reddit PPL Program Spreadsheet (Improved)

By Kyle Risley
Last updated February 13, 2022

Experience level: Beginner

Weeks: Indefinite

Periodization: Linear Periodization

Meet prep program: No

Program goal: Hypertrophy, Strength


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Reddit PPL

The 6 day PPL program known as the “Reddit PPL” or “Metallicadpa PPL” is a great workout routine for those looking to increase strength and gain size. Several different spreadsheets have been created for this program, which I go into a bit below. I’m bringing forth a new and improved version here after being frustrated by the shortcomings of past efforts. [Read more…]

Filed Under: Bodybuilding Program, Powerbuilding Program, Programs, Strength Training Program
Tagged With: 6 Day Bodybuilding Program, 6 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 1
Overhead press frequency: 2

Shortcut to Shred Reviews

By Kyle Risley
Last updated April 21, 2020

Experience level: Beginner

Weeks: 6

Periodization: Undulating Periodization

Meet prep program: No

Program goal: Fat loss, Hypertrophy


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Here are reviews of Jim Stoppani’s Shortcut to Shred strength building and weight loss program from people that have run the program. Overall, Shortcut to Shred reviews are positive and show that the program can be effective for building muscle and leaning out. [Read more…]

Filed Under: 6 Week Programs, Bodybuilding Program, Programs
Tagged With: 6 Day Bodybuilding Program, 6 Day Workout Plan, 6 Week Workout Plan
Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1

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