Best 6 Day Workout Routine for Beginners and Intermediates

Are you looking for a 6 day workout routine that allows you to hit the Gym for six days, so you are the right place!

A 6-day routine is a great way to build muscle, but if you are a beginner, I highly recommend you avoid a 6-day workout because it will simply overkill.

I know most of the new gym-going guys even I was thinking the same that goes to the Gym every day spend hours in the Gym, and you will be like Arnold.

But I want to tell you something about my experience that “LESS IS MORE.”

If you are a beginner, then I highly recommend you go with a 5-day Workout routine or 3-day split because you can’t recover with a 6 day workout routine.

6 Day Workout split, we also called it bro split that most of the old bodybuilder follows this bro split.

6 day workout routine

I know there is a question in your mind that if a 6-day split is bad, how most of the bodybuilders get great results from this.

The answer is anabolic steroids, such as testosterone, which increases the rate of Muscle Protein Synthesis(MPS), which leads to high recovery.

In muscle building, recovery is essential because if you are not recovering well, you won’t grow, and soon you feel tired, and you can not push your workout because you already not recovered from your last workout.

You have to understand two things that are Muscle Protein Synthesis (MPS) and Muscle Protein Breakdown(MPB).

Muscle Protein Synthesis(MPS) occurs when you work out your muscle will break, and protein builds to repair that muscle so it will get stronger for the next workout.

Muscle Protein Breakdown(MPB) is the opposite of it, and it occurs during the workout.

You have to manage the MPS and MPB ratio, and this will determine you will build muscle or not.

If your MPS is greater than MPB, then you will gain muscle, and if your MPB is higher than MPS, then you will lose your muscle. But this is only in a case if you are following a bro split.

If you are following a three or 5-day split, then you don’t need to think about all this because you will get enough time to recover.

6-day routine or Bro Split is not bad at all if you arrange your workout and not overlapping your muscle.

Recovery is the most crucial factor for any workout routine; here, I am sharing a few tips that will optimize your recovery that you can do inside the Gym and outside the Gym.

Things to do Outside the Gym

The first thing you have to focus on whether you are a beginner(Intermediate or advance), that is, Nutrition.

If your Nutrition is not on track, it doesn’t matter how hard you will train; you will never get the desired result.

Always follow a meal plan and try to stick with that, try to avoid packaged food as much as you can.

If your goal is to build muscle follows a Calorie surplus diet plan and if you want to lose fat, then follow a calorie deficit diet plan.

If your Nutrition is on track, and if you have a budget, then add some supplements. These supplements will help in your Muscle Protein synthesis(MPS).

Here I am sharing few Supplements for higher muscle growth and MPS.

BCAA(Branched Chain Amino Acid), contains three essential amino acids: leucine, isoleucine, and valine. It will help you in recovery and improve your muscle protein synthesis.

Consuming Whey Protein is great if you drink it during pre and post-workout. There is a study conducted in Birmingham university and found that adults consuming 20 to 40 gm protein after a workout increased Muscle Protein Synthesis by 50 percent. 

Your diet and supplement are on track, follow a workout that is backed with science( I will share with you later in this article), don’t follow any workout routine blindly.

Proper Rest and sleep are some of the factors that people ignore; you may know that your hair height and body will grow when you sleep. Sleep at least 7-8 hours. 

Things to follow inside the Gym

The first thing you should consider inside the Gym is proper form. Try to learn every exercise with correct form.

Progressive overload is very important in muscle building. Try to increase your working weight every week if you are unable to increase the weight then try to increase rep but not more than 12.

However, going to failure in every set is not an optimal way of training, and you should keep at least one rep in your tank.

6 Day Workout Routine types

6 day workout split

When Constructing any 6-day routine, you have to consider how to arrange your muscle group. In our body, we have 11 Major muscle groups these are;

  1. Chest
  2. Back
  3. Biceps
  4. Shoulder
  5. Triceps
  6. Legs
  7. Calves
  8. Forearms
  9. Traps
  10. Abs
  11. Hamstring

Now suppose you are following bro split and you train your chest on Monday and then you train your triceps on Tuesday then you won’t get desired results.

The reason behind it that when you train your chest, you also involve your triceps muscle, and if you train your triceps again on Tuesday, then your triceps muscle is already sore from the last workout.

So I will share with you a science-backed 6 day workout routine that you can follow and build muscle, and I am going to split into three workout routines these are.

6 Day Single Part Body Split( Bro Split)
6 Day Push-Pull Leg
6 Day Upper Lower Split

So let’s discuss it here one by one, and I will tell you why this split will work for you and why you will get maximum results in less time.

6 Day Bro Split or Single Part Split


If you want to follow this single body part split, then I will suggest you follow this routine that I am going to share with you now.

  • Day 1: Chest
  • Day 2: Back
  • Day 3: Shoulder
  • Day 4: Legs
  • Day 5: Triceps
  • Day 6: Biceps
  • Day 7: Rest

Now maybe you have a question in your mind that Hey, I have already seen this type of workout routine what’s new in it. 

Let me explain to you that in this split, you will get enough recovery because your supporting muscle will get enough Rest before you are going to hit them again.

6 day workout routine

Look at day one you are targeting your chest, and you know that when you target your chest, you should also involve in every chest workout.

When you perform back exercises, your biceps muscle involves, and in this routine, you will hit biceps again on Saturday, so there is enough time to recover.

I hope I have clear all your doubts, and if you want to follow this here, I am going to share with you exercises and how many sets and reps you should perform for each body part.

Day 1 


  • Barbell Bench Press (4 Sets, 8-10 reps)
  • Incline Bench Press ( 4 sets, 8-10 reps)
  • Decline Bench Press (4 sets, 8-10 reps)
  • Flat Dumbell Flyes+ Fat Dumbell Press (Super Set) ( 4 sets, 12-15 reps)
  • Pec Dec Fly+ Decline Dips (Super Set) (4 sets, 12-15 reps)

Day 2


  • Pull Up (4 sets, 8-10 reps)
  • Deadlift (4 sets, 8-10 reps)
  • Bend Over Row (4 sets, 8-10 reps)
  • Wide-Grip Lat Pull Down+ Under Hand Close Grip Pull Down (3 sets, 10-12 reps)
  • Dumbell Shrugs (4 sets, 10-12 reps)


Day 3


  • Shoulder Press (4 sets, 8-10 reps)
  • Pike Push Up (4 sets, 8-10 reps)
  • Arnold Press (4 sets, 8-10 reps)
  • Upright Row (4 sets, 8-10 reps)
  • Side Lateral Raise (3 sets, 10-12 reps)
  • Reverse Pec Dec Fly (3 sets, 12-15 reps)

Day 4


  • Barbell Squats (4 sets, 8-10 reps)
  • Dumbbell Lunges (4 sets, 8-10 reps)
  • Leg Extension (4 sets, 12-15 reps)
  • Lying Leg Curl (4sets, 12-15 reps)
  • Standing Calf Raise (4 sets, 20 reps)
  • Seated Calf Raise (3 sets, 15-20 reps)

Day 5


  • Close Grip Bench Press (4 sets, 8-10 reps)
  • Skull Crusher (4 sets, 8-10 reps)
  • Triceps Press Down (4 sets, 10-12 reps)
  • Triceps Dips (3 sets,6-8 reps)
  • Diamond Push Up+Bench Dips (3 sets, 10-12 reps)

Day 6


  • Barbell Curl (4 sets, 8-10 reps)
  • Chin Up (4 sets, 8-10 reps)
  • EZ Bar Curl (4 sets, 8-10 reps)
  • Concentration Curl (3 sets, 10-12 reps)
  • Hammer Curl (3 sets, 12-15 reps)
  • Reverse Grip Biceps Curl+Incline Dumbell Curl (4 sets, 10-12 reps)

Day 7

It will be your rest day.

Keep Your Rest period short in between every set and not more than 90 seconds.


6 Day Push Pull Leg Workout

This is again a great workout split, which beginners should follow, and I am sure you will get a great result from it because you will get enough recovery and recovery lead to greater muscle growth.

On Push Day, you will perform all pushing movements.

On Pull Day, you will perform all pulling movements.

On Leg Day, you will train your legs.

Here I am going to share with you six day PPL Workout routine that you can follow and get great results.

Sample Workout

Day 1: Push
Day 2: Pull
Day 3: Leg
Day 4: Rest
Day 5: Push
Day 6: Pull
Day 7: Leg

Here is the workout routine you can follow at least 6 to 8 weeks, and you can change exercise according to your convenience.

Day 1


  • Bench press (4 sets, 8 reps)
  • Incline Bench Press (3 sets, 10 reps)
  • Cable crossover (3 sets, 12 reps)
  • Shoulder press (4 sets, 8 reps)
  • Lateral raises (3 sets, 12 reps)
  • Skull crushers for triceps (3 sets, 8 reps)
  • Triceps pushdown with straight bar (3 sets, 10 reps)

Day 2


  • Lat Pulldown (3 sets, of 8 res)
  • T-Bar Row (4 sets, 8-10 reps)
  • Seated Row Machine (3 sets, 12 reps)
  • Dumbell Shrugs (4 sets, 8-10 reps)
  •  Barbell Curl 21’s (moderate/lightweight) – (2 sets, of 21’s)
  • Preacher Curl (4 sets, 8 reps)
  • Hammer curl (4 sets 8-10 reps)

Day 3


  • Squats (4 sets, 8 reps)
  • Leg Curl (3 sets, 12 reps)
  • Stiff Leg Deadlift (3 sets, 10 reps)
  • Lunges 4 sets with 8-8 reps with both legs 
  • Standing calf raises (3 sets, 12-15 reps) 
  • Seated calf raises (3 sets, 12-15 reps)

Day 4

Rest Day

Day 5


  • Dumbell Bench Press (4 sets, 8 reps)
  • Chest Press Machine (4 sets, 12 reps)
  • Chest Dips (3 sets, 12 reps)
  • Overhead press (3 sets, 8 reps)
  • Rear Pec Fly (3 sets, 10 reps)
  • Triceps Pushdown (Rope) (4 sets, 8 reps)
  • Tricep extensions (4 sets, 8-10 reps) 

Day 6


  • Rack Pull (4 sets, 8-10 reps)
  • Lat Pulldown- Close grip (4 sets, 12 reps)
  • Back Rope pulldown (3 sets, 10 reps)
  • Dumbbell Shrugs (4 sets, 8 reps )
  • Bent Over Rowing On Smith Machine (4 sets, 12 reps)
  • Dumbell curls 4 sets 8-8 reps with both hands
  • Concentration curls 4 sets 12-12 reps with both hands 
  • Bicep Curl ( 3 sets 8-10 reps with each hand)

Day 7


  • Squats (4 sets, 8-10 reps)
  • Legs extension (4 sets, 12 reps)
  • Leg Press (4 sets, 8 reps)
  • Hack Squats on Smith Machine (3 sets, 12 reps)
  • Calf raises on Leg press Machine (4 sets, 8-10 reps)
  • Seated calf raises (3 sets, 12 reps) 


6 Day Upper Lower Split

Research suggests that muscles need only three days to recover, so you should train each muscle group twice a week.

Research also proves that when you train a muscle group twice a week, it leads to greater muscle growth.

This Upper Lower Split is also great for beginners and intermediate lifters.

As a name suggest, upper splits generally include all upper body like back, biceps, chest, triceps.

Lower body contains all your lower body like hamstrings, glutes, calves.

So if you wanna try, then here I am sharing a routine that you can follow.

Sample Workout

  • Day 1: Lower Body A
  • Day 2: Upper Body A
  • Day 3: Lower Body B
  • Day 4: Upper Body B
  • Day 5: Lower Body A
  • Day 6: Upper Body A
  • Day 7: Rest Day

Here, you will hit every muscle three times a week; Weekly volume is 18 sets per muscle group.

Here is the routine you can follow

Lower Body A

  • Back Squats (3 sets, 8-10 reps)
  • Hip Thrust (3 sets, 10-12 reps)
  • Leg Extension (3 sets, 10-12 reps)
  • Leg Curl (3 sets, 10-12 reps)
  • Calf Raise (3 sets, 12-15 reps)

Upper Body A

  • Barbell Bench Press (4 sets, 8-10 reps)
  • Pull Up (3 sets, 8-10 reps)
  • Pec Dec Fly (3 sets, 10-12 reps)
  • Rope Pushdown (3 sets, 10-12 reps)
  • Barbell Row (3 sets, 10-12 reps)
  • Barbell Biceps Curl (4 sets, 8-10 reps)
  • Side Lateral Raise (3 sets, 10-12 reps)

Lower Body B

  • Barbell Squats (4 sets, 8-10 reps)
  • Romanian Deadlift (3 sets, 10-12 reps)
  • Leg Curl (3 sets, 10-12 reps)
  • Standing Calf Raise (3 sets, 15-20 reps)


Upper Body B

  • Incline Bench Press (4 sets, 8-10 reps)
  • Lat Pull Down (3 sets, 10-12 reps)
  • Cable Crossover (3 sets, 10-12 reps)
  • Skull Crusher (4 sets, 8-10 reps)
  • Cable Row (3 sets, 10-12 reps)
  • Upright Row ( 3 sets, 10-12 reps)



6 day workout routine is basically not for beginners because it will overkill your muscle.

If you are a natural lifter, then I will suggest you follow Upper Lower or Push-Pull Leg Split.

Try to focus on your nutrition and try to get stronger every week in short progressive overload.

That’s all from my side, still, if you have any query leave a comment if you like please share


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