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6 Days a Week Training Split

A 6-day training split is an advanced workout routine designed for individuals who want to maximize muscle growth, strength, and overall fitness. This split allows for frequent training while focusing on specific muscle groups or movement patterns each day. Here’s a brief overview of common 6-day splits:

  1. Push/Pull/Legs Split (2x): This classic split divides workouts into push (chest, shoulders, triceps), pull (back, biceps), and legs (quads, hamstrings, calves) days, repeated twice a week. This structure ensures each muscle group gets adequate focus and recovery.

  2. Upper/Lower Split (2x): This split alternates between upper body and lower body workouts, each repeated twice a week. It balances strength and hypertrophy, ensuring all major muscle groups are worked efficiently.

  3. Body Part Split: This routine dedicates each day to a specific muscle group, such as chest, back, shoulders, arms, legs, and abs/core. It provides intense focus on one area per day, allowing for high volume and targeted development.

  4. Push/Pull/Legs + Upper/Lower Split: Combining the push/pull/legs structure with upper/lower workouts, this split offers variety and comprehensive coverage of all muscle groups, blending strength and hypertrophy training.

  5. Strength and Hypertrophy Split: This split focuses on building strength and muscle size, alternating between strength-based and hypertrophy-focused workouts. It targets different muscle groups each day, ensuring balanced development.

  6. Full Body Hybrid Split: Mixing strength, hypertrophy, and endurance training, this split includes full-body workouts that vary in intensity and focus, promoting overall fitness and muscle growth.

1. Push/Pull/Legs Split (2x)
Frequency: 6 days a week (e.g., Monday to Saturday)

Day 1: Push (Chest, Shoulders, Triceps)

  1. Bench Press – 4 sets of 8-12 reps

  2. Overhead Press – 4 sets of 8-12 reps

  3. Dumbbell Flyes – 3 sets of 12 reps

  4. Lateral Raises – 3 sets of 15 reps

  5. Tricep Pushdowns – 3 sets of 15 reps

Day 2: Pull (Back, Biceps)

  1. Deadlifts – 4 sets of 6-8 reps

  2. Bent Over Rows – 4 sets of 8-12 reps

  3. Lat Pulldowns – 4 sets of 10 reps

  4. Barbell Curls – 3 sets of 12 reps

  5. Hammer Curls – 3 sets of 15 reps

Day 3: Legs (Quads, Hamstrings, Calves)

  1. Squats – 4 sets of 8-12 reps

  2. Leg Press – 4 sets of 15 reps

  3. Hamstring Curls – 4 sets of 15 reps

  4. Calf Raises – 4 sets of 20 reps

Day 4: Push (Chest, Shoulders, Triceps)

  1. Incline Bench Press – 4 sets of 8-12 reps

  2. Dumbbell Shoulder Press – 4 sets of 8-12 reps

  3. Cable Crossovers – 3 sets of 12 reps

  4. Front Raises – 3 sets of 15 reps

  5. Tricep Dips – 3 sets of 15 reps

Day 5: Pull (Back, Biceps)

  1. Pull-Ups – 4 sets of 8-12 reps

  2. T-Bar Rows – 4 sets of 8-12 reps

  3. Seated Rows – 4 sets of 10 reps

  4. Dumbbell Curls – 3 sets of 12 reps

  5. Concentration Curls – 3 sets of 15 reps

Day 6: Legs (Quads, Hamstrings, Calves)

  1. Front Squats – 4 sets of 8-12 reps

  2. Romanian Deadlifts – 4 sets of 12 reps

  3. Leg Extensions – 4 sets of 15 reps

  4. Seated Calf Raises – 4 sets of 20 reps

3. Body Part Split
Frequency: 6 days a week (e.g., Monday to Saturday)

Day 1: Chest

  1. Bench Press – 4 sets of 8-12 reps

  2. Incline Dumbbell Press – 4 sets of 10 reps

  3. Chest Flyes – 4 sets of 12 reps

  4. Push-Ups – 3 sets of 15 reps

Day 2: Back

  1. Deadlifts – 4 sets of 6-8 reps

  2. Bent Over Rows – 4 sets of 8-12 reps

  3. Lat Pulldowns – 4 sets of 10 reps

  4. Seated Rows – 4 sets of 12 reps

Day 3: Shoulders

  1. Overhead Press – 4 sets of 8-12 reps

  2. Dumbbell Shoulder Press – 4 sets of 10 reps

  3. Lateral Raises – 4 sets of 15 reps

  4. Rear Delt Flyes – 4 sets of 15 reps

Day 4: Arms

  1. Barbell Curls – 4 sets of 8-12 reps

  2. Tricep Pushdowns – 4 sets of 10 reps

  3. Hammer Curls – 4 sets of 12 reps

  4. Skull Crushers – 4 sets of 12 reps

Day 5: Legs

  1. Squats – 4 sets of 8-12 reps

  2. Leg Press – 4 sets of 15 reps

  3. Hamstring Curls – 4 sets of 15 reps

  4. Calf Raises – 4 sets of 20 reps

Day 6: Abs and Core

  1. Plank – 4 sets of 1 minute

  2. Russian Twists – 4 sets of 20 reps per side

  3. Hanging Leg Raises – 4 sets of 15 reps

  4. Bicycle Crunches – 4 sets of 20 reps per side

5. Strength and Hypertrophy Split
Frequency: 6 days a week (e.g., Monday to Saturday)

Day 1: Chest and Triceps

  1. Bench Press – 5 sets of 5 reps

  2. Incline Bench Press – 4 sets of 8 reps

  3. Dumbbell Flyes – 4 sets of 12 reps

  4. Tricep Pushdowns – 4 sets of 10 reps

Day 2: Back and Biceps

  1. Deadlifts – 5 sets of 5 reps

  2. Bent Over Rows – 4 sets of 8 reps

  3. Lat Pulldowns – 4 sets of 12 reps

  4. Barbell Curls – 4 sets of 10 reps

Day 3: Legs

  1. Squats – 5 sets of 5 reps

  2. Leg Press – 4 sets of 12 reps

  3. Hamstring Curls – 4 sets of 15 reps

  4. Calf Raises – 4 sets of 20 reps

Day 4: Shoulders

  1. Overhead Press – 5 sets of 5 reps

  2. Dumbbell Shoulder Press – 4 sets of 8 reps

  3. Lateral Raises – 4 sets of 15 reps

  4. Rear Delt Flyes – 4 sets of 15 reps

Day 5: Upper Body

  1. Bench Press – 4 sets of 8 reps

  2. Pull-Ups – 4 sets of 10 reps

  3. Dumbbell Shoulder Press – 4 sets of 12 reps

  4. Barbell Curls – 3 sets of 12 reps

  5. Tricep Pushdowns – 3 sets of 12 reps

Day 6: Lower Body

  1. Deadlifts – 4 sets of 6 reps

  2. Squats – 4 sets of 8 reps

  3. Leg Press – 4 sets of 15 reps

  4. Calf Raises – 4 sets of 20 reps

2. Upper/Lower Split (2x)
Frequency: 6 days a week (e.g., Monday to Saturday)

Day 1: Upper Body (Chest, Back, Shoulders, Arms)

  1. Bench Press – 4 sets of 8-12 reps

  2. Bent Over Rows – 4 sets of 8-12 reps

  3. Shoulder Press – 4 sets of 8-12 reps

  4. Barbell Curls – 3 sets of 12 reps

  5. Tricep Pushdowns – 3 sets of 15 reps

Day 2: Lower Body (Quads, Hamstrings, Calves)

  1. Squats – 4 sets of 8-12 reps

  2. Leg Press – 4 sets of 15 reps

  3. Hamstring Curls – 4 sets of 15 reps

  4. Calf Raises – 4 sets of 20 reps

Day 3: Upper Body (Chest, Back, Shoulders, Arms)

  1. Incline Bench Press – 4 sets of 8-12 reps

  2. Lat Pulldowns – 4 sets of 10 reps

  3. Dumbbell Shoulder Press – 4 sets of 8-12 reps

  4. Dumbbell Curls – 3 sets of 12 reps

  5. Tricep Dips – 3 sets of 15 reps

Day 4: Lower Body (Quads, Hamstrings, Calves)

  1. Deadlifts – 4 sets of 6-8 reps

  2. Romanian Deadlifts – 4 sets of 12 reps

  3. Leg Extensions – 4 sets of 15 reps

  4. Seated Calf Raises – 4 sets of 20 reps

Day 5: Upper Body (Chest, Back, Shoulders, Arms)

  1. Chest Flyes – 4 sets of 12 reps

  2. Seated Rows – 4 sets of 10 reps

  3. Lateral Raises – 4 sets of 15 reps

  4. Hammer Curls – 3 sets of 15 reps

  5. Overhead Tricep Extensions – 3 sets of 15 reps

Day 6: Lower Body (Quads, Hamstrings, Calves)

  1. Front Squats – 4 sets of 8-12 reps

  2. Leg Press – 4 sets of 15 reps

  3. Hamstring Curls – 4 sets of 15 reps

  4. Standing Calf Raises – 4 sets of 20 reps

4. Push/Pull/Legs + Upper/Lower Split
Frequency: 6 days a week (e.g., Monday to Saturday)

Day 1: Push (Chest, Shoulders, Triceps)

  1. Bench Press – 4 sets of 8-12 reps

  2. Overhead Press – 4 sets of 8-12 reps

  3. Dumbbell Flyes – 3 sets of 12 reps

  4. Lateral Raises – 3 sets of 15 reps

  5. Tricep Pushdowns – 3 sets of 15 reps

Day 2: Pull (Back, Biceps)

  1. Deadlifts – 4 sets of 6-8 reps

  2. Bent Over Rows – 4 sets of 8-12 reps

  3. Lat Pulldowns – 4 sets of 10 reps

  4. Barbell Curls – 3 sets of 12 reps

  5. Hammer Curls – 3 sets of 15 reps

Day 3: Legs (Quads, Hamstrings, Calves)

  1. Squats – 4 sets of 8-12 reps

  2. Leg Press – 4 sets of 15 reps

  3. Hamstring Curls – 4 sets of 15 reps

  4. Calf Raises – 4 sets of 20 reps

Day 4: Upper Body (Chest, Back, Shoulders, Arms)

  1. Incline Bench Press – 4 sets of 8-12 reps

  2. Dumbbell Shoulder Press – 4 sets of 8-12 reps

  3. Pull-Ups – 4 sets of 8-12 reps

  4. Seated Rows – 4 sets of 10 reps

  5. Barbell Curls – 3 sets of 12 reps

  6. Tricep Dips – 3 sets of 15 reps

Day 5: Lower Body (Quads, Hamstrings, Calves)

  1. Deadlifts – 4 sets of 6-8 reps

  2. Romanian Deadlifts – 4 sets of 12 reps

  3. Leg Extensions – 4 sets of 15 reps

  4. Seated Calf Raises – 4 sets of 20 reps

Day 6: Full Body

  1. Bench Press – 3 sets of 8-12 reps

  2. Squats – 3 sets of 8-12 reps

  3. Pull-Ups – 3 sets of 8-12 reps

  4. Overhead Press – 3 sets of 8-12 reps

  5. Deadlifts – 3 sets of 6-8 reps

6. Full Body Hybrid Split

Frequency: 6 days a week (e.g., Monday to Saturday)

Day 1: Full Body (Strength)

  1. Bench Press – 5 sets of 5 reps

  2. Squats – 5 sets of 5 reps

  3. Bent Over Rows – 5 sets of 5 reps

  4. Overhead Press – 5 sets of 5 reps

Day 2: Full Body (Hypertrophy)

  1. Dumbbell Bench Press – 4 sets of 8-12 reps

  2. Deadlifts – 4 sets of 6-8 reps

  3. Lat Pulldowns – 4 sets of 10 reps

  4. Leg Press – 4 sets of 12 reps

Day 3: Full Body (Endurance)

  1. Push-Ups – 3 sets of 20 reps

  2. Bodyweight Squats – 3 sets of 20 reps

  3. Pull-Ups – 3 sets of 12 reps

  4. Plank – 3 sets of 1 minute

Day 4: Full Body (Strength)

  1. Deadlifts – 5 sets of 5 reps

  2. Overhead Press – 5 sets of 5 reps

  3. Pull-Ups – 5 sets of 5 reps

  4. Front Squats – 5 sets of 5 reps

Day 5: Full Body (Hypertrophy)

  1. Incline Bench Press – 4 sets of 8-12 reps

  2. Romanian Deadlifts – 4 sets of 12 reps

  3. Seated Rows – 4 sets of 10 reps

  4. Lunges – 4 sets of 15 reps

Day 6: Full Body (Endurance)

  1. Dips – 3 sets of 15 reps

  2. Jump Squats – 3 sets of 15 reps

  3. Inverted Rows – 3 sets of 15 reps

  4. Russian Twists – 3 sets of 20 reps per side

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