[PDF] 6 day bodybuilding workout plan

What Is A 6-Day Workout Split?

A 6-day workout split involves hitting the gym six days per week, resting one day, and then starting over. This is an intense workout plan that’s ideal for experienced exercisers with good recovery. 6-day workout splits tend to be used by bodybuilders as they allow you to train each major muscle group with a high volume of exercises and sets. Each ...

Are 6-Day Workout Splits Effective?

The 6-day workout split can be effective, and many people have found it to be productive and sustainable. It’s popular with pro and recreational bodybuilders. However, it does mean you have to commit to training almost every day of the week, which may be too much for some people. With the 6-day training split, you have lots of time to dedicate to e...

Recovery Essentials For 6-Day Workout Splits

Training six days per week will take a lot out of your body. This is not a training plan to be taken lightly! For it to work, you must be able to recover between workouts. Poor recovery will ultimately undermine your training and progress and could lead to overtraining. Consider the following BEFORE starting a 6-day workout split to ensure you’ll b...

Pros and Cons of 6-Day Workout Splits

Not sure if the 6-day workout split is the right choice for you? Consider these pros and cons and then decide!

Things to Consider Before Starting A 6-Day Workout Split

So, you’re interested in starting a 6-day workout split – good for you! Consider these points of interest and information before you begin to stack the odds of success in your favor.

Sample 6-Day Split Workout Routine

There are many ways to do a 6-day training split, including training one muscle group per day, i.e., a bro split, or training your upper body and lower body three times per week each. However, arguably the best 6-day split workout program is the push-pull-legs workout. This was one of the most common training methods in the golden era of bodybuildi...

Frequently Asked Questions

Got a burning question about the 6-day workout split for building muscle? Here are the answers you seek!

Final Thoughts

You can train as little as twice per week and as often six times or more. The ideal training split depends on your experience, fitness, motivation, and energy levels. For example, some people do best on low-frequency plans, such as three full-body workouts three per week, while others get better results from something like a 6-day workout split. Ul...

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What is a 6 Day workout split?

A 6 day split is one of the most effective workout splits for accelerating and maximizing muscle growth and strength. However, this is usually only true for those who have a solid foundation in fitness. If you are new to lifting weights, a 3 day, 4 day, and at most, 5 day workout split is typically better as it allows for enough recovery time.

What are the benefits of a 6 day gym workout schedule?

The benefits of a 6 day gym workout schedule will vary based on what kind of six day split you are doing. If you are doing a 6 day split that has you training each muscle group two or three times per week, the main benefit would be maximizing the frequency of hitting each muscle.

How many days a week should a beginner workout?

For most beginners, working out 6 days a week is simply overkill. You might be able to get away with a 5 day split, but the 3 day workout routine, is the best option for beginners. In order to benefit from a 6 day split, you must be able to recover from a workout within 2-3 days.

How many days a week should you workout a bro split?

You’ll also burn extra calories and get ripped from working out more frequently. Now, this workout plan is different from most bro splits you’re used to seeing. With 6 training days, you’re going to train each muscle twice a week (most bro splits have you working each muscle once a week).

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