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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.

nSuns 5/3/1 Program Spreadsheets (4 Day, 5 Day, CAP3, and More)

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nSuns 5/3/1 is a high volume linear progression powerlifting program inspired by Jim Wendler’s 5/3/1. It comes in 4, 5, and 6 day versions (plus squat and deadlift focused variants), and it progresses weekly instead of monthly.

Each day you’ll work the main lift for 9 sets, including an AMRAP set that drives next week’s weights, then a secondary lift for 8 more. It’s a ton of volume. Those who stick with it tend to add pounds to their total quickly, and the extra work capacity pays off in whatever program they run next. All of the spreadsheets below were assembled by Redditor /u/nsuns.

nSuns is best suited to late stage novices and early intermediates who recover well and want to push hard. If you’re brand new to lifting, you’ll progress faster on a simpler program like Starting Strength – a true novice can add weight multiple times per week and doesn’t need this much volume.

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GZCL Method Spreadsheets: General Gainz, UHF, Jacked and Tan 2.0, The Rippler & More [Complete]

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The GZCL Method is Cody Lefever’s powerlifting training framework, named after his Reddit username, /u/gzcl. This page collects free spreadsheets for every major GZCL program: General Gainz, Jacked & Tan 2.0, UHF, The Rippler, VDIP, and more.

Everything GZCL is built on a tier system. T1 is the day’s main lift (heavy, low reps), T2 is a variation of it (moderate weight and reps), and T3 is higher-rep accessory work. How each tier progresses is what separates the different programs.

If you’re a newer lifter, start with GZCLP, the linear progression version – it has its own page with dedicated spreadsheets. For the theory behind all of it, read Cody’s blog and the r/gzcl subreddit.

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Bulgarian Method Program Spreadsheet

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The Bulgarian Method is built on specificity, frequency and intensity: work up to a daily max on a small number of lifts, and do it often. This spreadsheet is based on Greg Nuckols’ Bulgarian Manual, which adapts the approach to one session per day instead of the two or three the original Bulgarian weightlifting program used.

This is advanced training and it is not a good fit for beginners or early intermediates. It asks you to judge your own capacity daily and adjust intensity on the spot, which is a skill that takes years to develop. If you cannot yet tell the difference between a heavy day and a bad day, this will grind you down.

The spreadsheet holds four separate templates rather than one program, and the order you run them in matters. Three of them are on-ramps; the fourth is the full approach.

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Metallicadpa 6 Day PPL v3.04 (Reddit PPL) Program Spreadsheet

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The Metallicadpa 6 Day PPL is the canonical free Push/Pull/Legs routine from r/Fitness, written by /u/metallicadpa. You train six days a week across two Push days, two Pull days, and two Leg days. Compound lifts use a 5/5+ AMRAP structure (five straight sets, then an all-out rep set), and loads are driven by your 1RM inputs so the spreadsheet suggests starting weights for you.

The program runs indefinitely with session-to-session linear progression. When you hit the target reps on your AMRAP set, the sheet advances your load for the next session automatically. Upper body lifts go up 2.5 kg at a time; lower body lifts go up 5 kg. The idea is to keep adding weight as long as you can before accumulating fatigue forces a reset, which is the core mechanic of linear progression borrowed from programs like GZCLP.

This program suits intermediate lifters who can recover from six training days per week and want high-frequency hypertrophy work built into a clear structure. If you’re newer to lifting or can only make it to the gym three or four days a week, you’ll get more out of starting with the PPL spreadsheet collection, which covers shorter variants of the same split.

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PHUL Workout Routine Tips + Program Spreadsheet (Updated 2023)

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PHUL stands for Power Hypertrophy Upper Lower. It’s a 4-day program that splits training into two upper body days and two lower body days. Two of those days are power-focused (3-5 reps, heavy compounds) and two are hypertrophy-focused (8-15 reps, higher volume with isolation work). There’s no fixed end date; you run it until progress stalls. PHUL was created by Brandon Campbell, a YouTube fitness coach who published the original program write-up at Muscle & Strength.

The idea behind PHUL is that you can train for strength and size at the same time if you structure your week correctly. Power days anchor the week with low-rep compound work, then the hypertrophy days pile on volume and isolation exercises for muscle growth. It’s a powerbuilding approach, similar in concept to PHAT, but PHAT is a 5-day split and programs roughly 90% more weekly volume. PHUL keeps it at 4 days.

PHUL is best for intermediate lifters who have 6+ months of consistent training and want to develop both strength and size simultaneously. If you’re newer to lifting, you’d get more out of a simpler linear progression program like Starting Strength first. The 4-day schedule is also manageable for most people, though the hypertrophy days include supersets and a decent amount of accessory work, so expect sessions to run 60-75 minutes.

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