Ultimate 6 Day Gym Workout Schedule for Muscle Gain & Fitness

If you’re serious about transforming your physique, a 6 day gym workout routine can be one of the best ways to build muscle, burn fat, and improve overall fitness. Unlike casual workouts, a structured weekly gym schedule ensures that every muscle group gets trained with the right intensity and frequency.

This kind of routine isn’t just about exercise; it’s about creating a fitness lifestyle. When paired with proper nutrition and recovery, a 6-day workout plan can help you achieve faster, more noticeable results.

In this guide, you’ll discover:

1. Why a 6 day workout split is so effective
2. Different types of workout schedules you can follow
3. A complete 6-day gym workout plan for muscle gain
4. Tips for nutrition, recovery, and progress tracking
5. FAQs about gym training six days a week

Let’s dive in.

Why Follow a 6 Day Gym Workout Routine?

A gym workout routine for a week is about balance. Training six days per week allows you to:

• Maximize Muscle Growth: Muscles grow when stimulated frequently. A 6-day gym split provides enough volume for hypertrophy.
• Target Every Muscle Group: You won’t miss any part of your body. Chest, back, shoulders, arms, legs, and abs all get attention.
• Faster Fat Loss: Working out six days a week keeps your metabolism elevated, supporting fat burning.
• Develop Discipline: Following a routine keeps you consistent and motivated.

But remember: a 6 day gym workout plan is intense. Beginners should start with 3–4 days a week before progressing.

How to Structure a 6-Day Gym Workout Schedule

There are different ways to arrange your 6-day workout split depending on your fitness goals.

1. Push, Pull, Legs (PPL) Split

• Day 1: Push (Chest, Shoulders, Triceps)
• Day 2: Pull (Back, Biceps)
• Day 3: Legs
• Repeat the cycle with variations.

Best for strength and muscle growth.

2. Upper/Lower Split (3 Times Each)

• Day 1: Upper Body
• Day 2: Lower Body
• Alternate across the week.

Great for balanced development.

3. Bro Split Workout Plan (6 Days)

• Day 1: Chest
• Day 2: Back
• Day 3: Shoulders
• Day 4: Arms
• Day 5: Legs
• Day 6: Abs + Accessory Work

Popular among bodybuilders, but not always the most efficient for beginners.

Best Option for Beginners vs Intermediates

Beginners: Upper/Lower or PPL split with moderate volume and lighter weights.

Intermediates: PPL or Bro Split with progressive overload for faster gains.

Complete 6 Day Gym Workout Schedule

Here’s a sample 6-day gym workout plan designed for muscle gain and overall fitness.

Day 1: Chest + Triceps

• Bench Press: 4 sets x 8–10 reps
• Incline Dumbbell Press: 3 sets x 10–12 reps
• Chest Fly (Cable or Dumbbell): 3 sets x 12 reps
• Tricep Dips: 3 sets to failure
• Rope Pushdowns: 3 sets x 12–15 reps

Day 2: Back + Biceps

• Deadlifts: 4 sets x 6 reps
• Pull-Ups: 3 sets to failure
• Barbell Rows: 3 sets x 10 reps
• Lat Pulldown: 3 sets x 12 reps
• Barbell Curls: 3 sets x 12 reps
• Hammer Curls: 3 sets x 12 reps

Day 3: Legs (Quads, Hamstrings, Glutes, Calves)

• Squats: 4 sets x 8 reps
• Romanian Deadlifts: 3 sets x 10 reps
• Walking Lunges: 3 sets per leg
• Leg Press: 3 sets x 12 reps
• Calf Raises: 4 sets x 15 reps

Day 4: Shoulders + Abs

• Overhead Barbell Press: 4 sets x 8–10 reps
• Arnold Press: 3 sets x 12 reps
• Lateral Raises: 3 sets x 12–15 reps
• Face Pulls: 3 sets x 12 reps
• Plank: 3 x 1 min hold
• Hanging Leg Raises: 3 sets x 12 reps

Day 5: Push (Chest, Shoulders, Triceps)

• Incline Barbell Press: 4 sets x 8–10 reps
• Dumbbell Shoulder Press: 3 sets x 12 reps
• Push-Ups (Weighted if possible): 3 sets to failure
• Skull Crushers: 3 sets x 12 reps
• Dumbbell Flys: 3 sets x 12 reps

Day 6: Pull (Back, Biceps, Rear Delts)

• Deadlifts: 4 sets x 6–8 reps
• T-Bar Rows: 3 sets x 10 reps
• Chin-Ups: 3 sets to failure
• Dumbbell Shrugs: 3 sets x 15 reps
• Concentration Curls: 3 sets x 12 reps

Day 7: Rest or Active Recovery

• Light cardio, yoga, or stretching

Nutrition Tips for a 6-Day Workout Program

Even the best 6 day workout split won’t give results without proper nutrition.

• Calories: Eat at a slight surplus for muscle gain and a deficit for fat loss.
• Protein: 1.6–2.2 g per kg of body weight.
• Carbs: Essential for fueling workouts.
• Fats: Don’t go below 20% of daily calories.
• Hydration: 3–4 liters of water daily.

For a deeper dive into how food supports training, check out our detailed blog on gym nutrition. It explains how to fuel before and after workouts for the best results.

Remember: consistency in both workouts and diet is what drives real transformation.

Recovery and Rest in a 6-Day Workout Plan

• Sleep 7–9 hours daily for muscle repair.
• Take rest days seriously to avoid overtraining.
• Use stretching and mobility exercises to reduce injury risk.

Mistakes to Avoid in a 6-Day Gym Routine

1. Lifting too heavy too soon: focus on form first.
2. Skipping warm-up/cool-down: increases injury risk.
3. Neglecting nutrition: you won’t grow if you under-eat.
4. Overtraining: more isn’t always better.
5. No progressive overload: increase weights/reps gradually.
6. Not tracking progress: without logging weights/reps, you won’t know if you’re improving.
7. Ignoring flexibility and mobility: leads to stiffness and a higher risk of injury over time.

Sample Weekly Gym Workout Schedule Table

Day	Muscle Group	Example Exercises
1	Chest + Triceps	Bench Press, Dips
2	Back + Biceps	Deadlifts, Rows
3	Legs	Squats, Lunges
4	Shoulders + Abs	Overhead Press, Planks
5	Push	Incline Press, Flys
6	Pull	T-Bar Rows, Curls
7	Rest	Yoga, Cardio

Conclusion: Gym Workout Plan

A 6 day gym workout plan is one of the best ways to maximize muscle growth, improve strength, and stay consistent. Whether you follow a PPL split, an upper/lower split, or a bro split workout plan 6 days, the key is staying consistent and focusing on progressive overload.

Fuel your body with the right nutrition, prioritize sleep, and avoid overtraining. Over time, this structure will not only change your physique but also build confidence, discipline, and long-term fitness habits.

If you’re ready to commit, start today; your future self will thank you. At Level Up With Hit, we believe fitness is not just about workouts but about building a lifestyle that makes you stronger every day.

FAQs About 6-Day Workout Routines