Let us just start by saying, a 6 day workout split is not for the faint of heart...at least not an effective one. But for those who have experience, determination and dedication, it can be the best training split frequency for building muscle and strength, for both men and women alike.
This article will dive into the nitty gritty of the mighty 6 day workout split to teach you all you need to know. It also contains a full 6 day weight training split program that you can follow if you decide to take the 6-days-of-working-out-a-week journey.
WHAT IS A 6 DAY WORKOUT SPLIT?
A 6 day workout split is a routine that involves 6 workout sessions per week, done on 6 different days.
So, that’s 6 workouts, 6 different days, with only 1 rest day each week.
If that sounds intense, that’s because it is! With this split, you'll be in the same league as The Rock's workout routine, a regimen that includes both cardio and weight lifting 6 days a week. This is a workout split that should be saved for more advanced lifters.
In regards to bodyweight-only workouts, 6 days a week becomes more penetrable for a wide range of fitness levels, as it can be less taxing on the body.
Nevertheless, optimizing both your workouts and recovery are important regardless of whether you are lifting weights or doing calisthenics.
IS A 6 DAY TRAINING SPLIT EFFECTIVE?
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.
If your workouts are intense, you will need more time to recover. Experienced lifters understand how to optimize both their workouts and recovery to allow for 6 days of training per week.
Without a good understanding of how to structure your workouts, control intensity/weight load/rep ranges, and recover properly, 6 days of weightlifting per week can lead to overtraining and even injury, which is obviously counterproductive.
On the flip side, low intensity workouts 6 days per week, which a beginner could manage, will not be as effective as 3 high intensity workouts. So, there’s no point to train more often for worse results.
As such, not all 6 day training splits are created equal...
There are many ways to go about creating a 6 day workout split. A 6 day workout split can involve training each muscle group once, twice or even three times per week.
A 6 day workout split that involves training each muscle group about once a week would be something a more novice lifter could manage as it allows for enough recovery time based on each muscle group.
However, the general consensus is that the most effective 6 day split will be one that trains each muscle group at least twice a week. This is what makes a 6 day split so appealing.
For those who have good recovery practice, they can capitalize on protein synthesis with a 6 day split.
Muscle protein synthesis (which is a naturally occurring process for repairing muscle and hypertrophy) levels off at around 36-48 hours after a good workout. So, ideally, you could hit the same muscle group every third day and constantly keep that process going while not letting DOMS (delayed onset muscle soreness) get in the way. This is a lot easier said than done. Again, a good workout formula and good recovery practices (sleep, diet, hydration) are key to achieving this.
Our goal is to teach you how to do this. That said, we really want to stress that our 6 day training split is not for newbies. If you are a beginner, get on one of our 3 day, 4 day or 5 day splits for a couple months.
THINGS TO CONSIDER WHEN DECIDING ON YOUR TRAINING SPLIT:
If you are still unsure whether a 6 day split is right for you, just think about the following points:
- Training experience
- Your age
- Goals
- Your availability
- Your rest and recovery needs
- Your weaknesses
- Your preference
Following the FITT principle guidelines, determine if you have the time, dedication (it can be a challenge to stay consistent with both workouts and recovery when training 6 days a week), youthfulness, and experience. If you said yes to all of these and want to get into the best shape of your life, then a 6 day split can be great.
IS IT OK TO LIFT WEIGHTS 6 DAYS A WEEK?
It depends on whether you are adequately recovering between workouts for each muscle group, how intense your workouts are, how long your sessions are, are you doing any other kind of training (sports, running, yoga, etc). It really just depends.
If you are doing effective workouts, pretty much just sticking to weight lifting, and you are recovery properly, then it’s perfectly fine to lift 6 days per week...
But you need the right plan (which we have for you below). It needs to be designed in a way that is intense and effective enough to see great results yet allows each muscle group enough recovery time. This takes a much more fine tuned balance between the two than it does with 3 or 4 day splits.
If you enjoy lifting, then you can make it work. A lot of people love lifting 6 days a week because it makes them feel great!
However, one big issue is it’s not always obvious whether you getting enough rest. Your lifestyle will really determine if lifting 6 days a week is good for you. This includes your eating habits, sleep schedule, and stress.
If you are not eating well, sleeping well, you are stressed from work, and you are lifting damn near every day for long workout sessions, it will be a recipe for disaster, or in other words, overtraining.
What are the signs of overtraining?
The most common signs of overtraining are:
- Unusual fatigue and lethargy, inside and outside of the gym.
- Plateau or decline in workout performance and progress.
- Overly extended muscle soreness
- Joint pain and injury
Some people may even experience a loss of sex drive, insomnia, depression, reduced appetite, and the list goes on.
Needless to say, this is completely counterproductive. It’s far worse than undertraining.
If you feel you are overtraining, you need to take a rest from lifting. Even advanced trainees will experience overtraining, as lifestyle changes can creep up on you.
The best way to avoid overtraining is to choose the right workout split that works with your lifestyle. And if you do decide to do a 6 day workout split, then take 1-2 weeks off from training every 8-12 weeks. This is called periodization and it’s vital to avoiding overtraining, no matter what fitness level you are.
Optimizing Recovery:
When it comes to lifting 6 days a week, recovery becomes even more paramount (albeit, it’s important for all workout splits).
Diet: You need to eat healthy foods with the right macros and micros. High protein and adequate fats and carbs are essential.
Sleep: The average adults needs 7-8 hours of sleep, but that’s not factoring in intense workouts. If you are lifting 6 days per week, you need to bump that up to 9 hours ideally if you want to recovery in time for your next workout. Sleep is ESSENTIAL.
Hydration: Hydration is just as important as eating, and on so many levels. You need to be drinking at least one ounce per half pound of bodyweight each day. So, if you weigh 200lbs, you need 100 ounces of water (or 3 liters)...and even that’s a little low.
Stress: Stress is killer on the immune system and a healthy immune system is vital to recovery. So, do everything you can do reduce stress and keep your immune system strong. Lifting will lower your immune system as it is so taxing on your body, so you need to combat this with great recovery!
Supplementation:
The best supplements you can take if you are a serious lifter who trains 6 days a week is protein powder and creatine. Protein powder is often needed to supplement your diet so that you are getting enough protein intake and creatine will help you with performance and recovery on so many levels. All other supplements are unnecessary if your diet is on point. That said, you can take multivitamins as well if you feel the need or you are on a special diet (i.e. vegan diet).
Pre-workout is also great if you want to give your workouts an extra boost.
Fully-dosed pre-workout without the B.S. Over 25 grams of purposeful active ingredients to take your workouts to new heights.
How long should 6 day split workouts last?
Your workouts should last no longer than 60 minutes, which includes warm up and warm up sets. This is the perfect time zone for a metabolic workout, which is what you want for hypertrophy and fat loss.
You workout should consist of mainly compound exercises, with one or two main lifts per workout, followed by accessory compound lifts, and if there's time and it's needed, some isolation work.
IN SUMMARY...
All in all, if you have good training experience, you can lift 5-6 days per week (7 days is just an overkill for most, unless it's done right) and if you are more of a beginner, keep it to 3-4 days per week.
If you are a beginner and you really want to train 6 days per week, do cardio, HIIT or bodyweight training a couple times per week rather than lifting every day. Lifting heavy weights is more taxing on your body. Spend a day or two doing yoga or focusing on movement skills like agility, speed, etc. It doesn’t always have to be a lifting day. Work on being well-rounded and building a solid foundation of fitness. Then, when you are truly ready, you can give a 6 day lifting split a try for 4-12 weeks.
For those who are ready for a 6 day workout split, and who can do it properly, here are some of the rewards you will reap.
BENEFITS OF A 6 DAY SPLIT
The benefits of a 6 day split will vary based on what kind of 6 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, that would be the main benefit of that particular 6 day split - maximizing frequency. Studies show training each muscle group twice a week is best for hypertrophy.
If you are doing a 6 day split that train each muscle group once a week, that means your volume is spread out across the week. This may be a benefit for certain people who like to really hone in on one muscle group each workout to maximize intensity.
As for overall benefits of training 6 days a week, you workouts will not need to be so high volume so you can get in and out of the gym (45-60 mins)...and...you can train 6 days a week! Once the habit for exercising is built, it becomes addicting and something to look forward to, so for a lot of people, the more they can train, the better!
Finally, a 6 day split allows for multiple variations of splits. You can create a 6 day split in many different ways and for many different goals - strength, hypertrophy, powerbuilding, fat loss, etc. So you can change up the plan every training cycle (4-12 weeks) and still workout 6 days a week.
On that note, here are some examples of different 6 day workout splits.
6 DAY WORKOUT SPLIT OPTIONS
6 Day Workout Split PPL
Advanced option:
Day 1: Push
Day 2: Pull
Day 3: Legs
Day 4: Push
Day 5: Pull
Day 6: Legs
Day 7: Rest
Intermediate-advanced option:
Day 1: Push
Day 2: Pull
Day 3: Legs
Day 4: Rest
Day 5: Push
Day 6: Pull
Day 7: Legs
Day 8: Rest
Repeat
6 Day Workout Split Upper/Lower
Day 1: Upper (strength)
Day 2: Lower (strength)
Day 3: Upper (hypertrophy)
Day 4: Lower (hypertrophy)
Day 5: Upper (endurance)
Day 6: Lower (endurance)
Day 7: Rest
Note: You can move the rest day to any day. Also, you can focus your upper and lower days on any goal you’d like.
6 Day Workout Split Arnold
Day 1: Chest & Back
Day 2: Legs
Day 3: Shoulders & Arms
Day 4: Rest
Repeat
This is a 3 days on, 1 day off, so essentially a 6 day training split.
6 Day Workout Split Bro Split
Day 1: Chest & Tricep
Day 2: Back & Bicep
Day 3: Shoulders & Calves
Day 4: Legs & Glutes
Day 5: Rest
Day 6: Chest & Tricep
Day 7: Back & Bicep
Day 8: Shoulders & Calves
Day 9: Legs & Glutes
Day 10: Rest
Day 11: Chest & Tricep
Day 12: Back & Bicep
Day 13: Shoulders & Calves
Day 14: Legs & Glutes
Repeat
This is your typical bro split with just one rest day after all muscles have been worked.
As you can see, on the two week scale, you’ve trained each muscle group 3 times. So, the “6 Day Bro Split” allows for a little higher muscle frequency than the more standard 5 day bro split, yet it still allows for plenty of rest time between each muscle group.
6 Day Workout Split Athlete Routine
Day 1: Upper
Day 2: Lower
Day 3: Bodyweight HIIT or Cardio & Core & Movement Practice (agility, explosiveness, speed)
Day 4: Rest
Repeat
WHAT ABOUT CORE/ABS?
While core wasn’t listed, you should obviously be hitting your core. The thing is, though, if you are doing big compound lifts like squats, deadlifts, bench press and military press, your core will be getting plenty of work. So, you won’t need to spend an entire workout on core. Just add one or two core exercises to the end of your workouts two to three times a week.
The best core exercises to add to the end of a workout are:
- Hanging Leg Raises
- Planks & Side Planks (and variations of planks)
- Rotational & Anti-Rotational Exercises like Wood Choppers & Pallof Press
- Anti-Lateral Movements like Side Bends
WHAT ABOUT CARDIO?
Cardio can be done at your discretion. You may choose to do cardio after your workouts on some days or in the mornings. Cardio is optional. Cardio should be done if you have cardiovascular health goals and/or you want to burn calories, as weight training doesn't hold a candle to cardio in terms of calorie burn.
WHAT IS THE BEST 6 DAY WORKOUT SPLIT?
The best 6 day workout split is arguably the Push Pull Legs 6 Day Split, which was the first option we listed above. It allows you to hit each muscle group twice a week and it’s super efficient because you are training muscles that work together at the same time, and thus the next workout session will focus on opposing muscles groups that have no conflict in terms of recovery.
Overall, it is efficient and it facilitates recovery better than other body part splits.
If this doesn’t make sense, let us explain a little better...
With a split like the Bro Split, you have chest and triceps on day 1 and then shoulders on day 3, that only gives you on rest day between muscle groups that are often involved in the same exercise (i.e. bench press uses the shoulders and overhead presses uses the upper chest). The Arnold split has the same issue. You really have to be a beast on recovery mode to get good results with these splits, whereas the Push Pull Legs split gives you the most possible rest time and frequency for your muscle groups based on 6 workouts per week. Moreover, you can even do a rest day after every one PPL, rather than after every two PPLs.
6 DAY PPL FTW!
SO, our ULTIMATE 6 DAY SPLIT is the PPL 6 Day Split. That is the workout plan we have for you today.
Now, if you prefer another 6 day split, no worries, we are going to cover the most important exercises for each muscle group and discuss other things like rep schemes and volume so you can create your own 6 day split. But, if you decide to do our recommenced 6 Day PPL Split, then you will have the exact plan laid out for you below.
MAIN MUSCLE GROUPS:
Push:
- Chest
- Shoulders
- Triceps
Pull:
- Back (i.e. Lats, Traps, Rhomboids, Erector Spinae)
- Biceps
- Forearms
Legs:
- Quads, Hamstrings, Glutes, Calves
We recommend doing a couple core exercises after your workout on either Push or Pull Days.
Note: Although the rear delts are a shoulder muscle, it is a primary mover for pulling not pushing, so the rear delts will be targeted on pull days.
MAIN EXERCISES:
Here are the main exercises (with the primary mover or movers in parenthesis)
PUSH:
PULL:
LEGS:
ACCESSORY EXERCISES:
Accessory exercises are either assistance compound lifts or isolation exercises. These should be done after your main compound exercise.
Here are some of the best ones...
PUSH:
- Dumbbell or Barbell Incline Bench
- Dumbbell Shoulder Press
- Arnold Press
- Landmine Presses
- Parallel Dips
- Close Grip Bench
- Chest Flys
- Diamond Push Ups
- Tricep Kickbacks
- Tricep Dips
- Tricep Extensions
- Skull Crushers
- Dumbbell Lateral & Front Raises
PULL:
- Rack Pull
- Farmer’s Walk
- Shrug (barbell and dumbbell)
- Kroc Row
- Seated Row (different grip position - underhand, overhand, close grip)
- T-Bar Row
- Cable Pullover
- Lat Pull Down
- Lat Press Down
- Standing Single Arm Row (with Cable)
- Rear Delt Fly
- Hyperextensions
- Barbell Curl
- Variations of curls (hammer, reverse, armpit curls, etc.)
LEGS:
- Hip Thrusts
- Sumo Deadlift or Trap Bar Deadlift
- Stiff-Leg Deadlifts & RDLs
- Leg Press
- Good Mornings
- Lunges & Split Squats (variations)
- Calf Raises (standing, seated, donkey)
- Leg Curl
- Leg Extension
Core:
- Hanging Leg Raises
- Planks
- Rotational, Anti-rotational, Anti-Lateral Exercises
WORKOUT A & WORKOUT B FOR MAIN LIFTS
Push, Pull and Leg days have two main compound exercises as you can see. These main lifts require high strength and energy levels and are equally important. They should be done at the beginning of your workout. But, you will not do both on the same day. As such, you will split your weekly routine as such:
PUSH (A)
PULL (A)
LEGS (A)
PUSH (B)
PULL (B)
LEGS (B)
A and B will have one of the main lifts, so...
PUSH A - Bench Press
PULL A - Pull Ups
LEGS A - Deadlifts
PUSH B - Standing Overhead Press
PULL B - Bent Over Rows
LEGS B - Squats
Pull day is the exception as you can do bent over rows and pull ups on the same day. So, you’ll just be altering which comes first. However, Bench Press, Deadlifts, Squats, and Standing Overhead Barbell Press are all big power movements that can be done for 1RM and will involve the heaviest loads in your entire training program, so they shouldn’t be done on the same day.
As for accessory exercises, you will be doing different ones on A/B days, but you will be doing accessory exercises that target all push, pull and leg muscle groups.
THE ULTIMATE 6 DAY WORKOUT SPLIT PLAN
As promised, here is your 6 day workout split - PPL style.
Option 1:
Day 1: Push (A)
Day 2: Pull (A)
Day 3: Legs (A)
Day 4: Push (B)
Day 5: Pull (B)
Day 6: Legs (B)
Day 7: Rest
Option 2:
Day 1: Push (A)
Day 2: Pull (A)
Day 3: Legs (A)
Day 4: Rest
Day 5: Push (B)
Day 6: Pull (B)
Day 7: Legs (B)
Day 8: Rest
Choose one and stick with the plan for 6-12 weeks (decide on how many weeks you will do from the start and go the distance!)
Warm Up: Spend approximately 5 minutes doing a dynamic warm before each workout. Focus on the joints and muscles that will be worked on that day.
Warm Up Sets: You will need to do warm up sets that bring you up to your working weight for the main lift at the beginning of your workout. It may take 2-4 sets to warm up to your working weight. Increase the weight with each set, but don’t bring yourself to near failure like you would with a working set. These sets are just to prep your muscles and joints for the heavy working sets.
Push A:
| Barbell Bench Press | 4-5 sets | 5-8 reps | 2 min rest |
| Seated DB Overhead Press | 3-4 sets | 8-12 reps | 90 sec rest |
| Parallel Dips: | 3 sets | 10-15 reps | 60-90 sec rest |
| Flat Bench Flys | 3 sets | 8-12 reps | 60-90 sec rest |
| Lateral DB Raises | 3 sets | 10-15 reps | 60 sec rest |
| Diamond Push Ups | 2-3 sets | Max reps | 60 sec rest |
Pull A:
| Bent Over Barbell Rows (underhand grip) | 4-5 sets | 6-10 reps | 90-120 sec rest |
| Chin Ups: | 3-4 sets | Max full range reps | 90 sec rest |
| Rack Pulls | 3 sets | 5-8 reps | 90 sec rest |
| Kroc Rows | 3 sets | 10-12 reps each side | 90 sec rest |
| Seated Close-Grip Rows | 3 sets | 10-15 reps | 60-90 sec rest |
| Bicep Curls | 2-3 sets | 10-20 reps | 60 sec rest |
Legs A:
| Barbell Back Squats | 4-5 sets | 5-8 reps | 2 min rest |
| Barbell Hip Thursts | 3-4 sets | 6-10 reps | 90-120 sec rest |
| RDL | 3 sets | 8-12 reps | 90 sec rest |
| Split Squats | 3 sets | 8-12 reps each side | 90 sec rest |
| Standing Calf Raises | 3 sets | 12-20 reps | 60 sec rest |
Push B:
| Standing Military Press | 4-5 sets | 5-10 reps | 2 min rest |
| Incline DB Bench Press | 3-4 sets | 8-12 reps | 90-120 sec rest |
| Incline DB Fly | 3 sets | 8-12 reps | 60-90 sec rest |
| Upright Rows | 3 sets | 8-12 reps | 60-90 sec rest |
| Cable Lateral Raises | 2 sets | 15-20 reps | 60 sec rest |
| Tricep Dips x Overhead Rope Extensions | 2-3 sets | 10-15 reps | 60 sec rest |
Pull B:
| Pull Ups | 4-5 sets | Max full range reps | 90 sec rest |
| Bent Over Barbell Rows | 3-4 sets | 6-10 reps | 90-120 sec rest |
| T-Bar Rows | 3 sets | 8-12 reps | 60-90 sec rest |
| Rear Delt Flys | 3-4 sets | 10-15 reps | 60-90 sec rest |
| Shrugs | 3 sets | 8-12 reps with 2 sec holds at top | 90 sec rest |
| Hammer Curls | 2-3 sets | 10-15 reps | 60 sec rest |
Legs B:
| Barbell Deadlifts | 4-5 sets | 4-8 reps | 2 min rest |
| Front Squat or Leg Press | 3-4 sets | 8-12 reps | 90-120 sec rest |
| Good Mornings | 3 sets | 10-12 reps | 90 sec rest |
| Bulgarian Split Squats | 3 sets | 8-12 reps each side | 90 sec rest |
| Leg Curl x Leg Extension | 2 sets | 10-15 reps each | 60 sec rest |
| Seated or Donkey Calf Raises | 3 sets | 10-20 reps | 60 sec rest |
Core: Either choose 1 core exercise to do at the end of every workout or do 2-3 core exercises for one A and one B workout.
- Hanging Leg Raises
- Planks & Side Planks
- (Rotational, Anti-rotational, Anti-Lateral Exercises)
Related: 30 Best Core Exercises
Static Stretching: While weightlifting itself is a form of stretching and mobility training (if you are moving in a full range of motion), static stretching is great for those who need to improve their range of motion and flexibility. Moreover, it can help with recovery. You can do short 5-10 min static stretching sessions after each workout, focusing on the main muscles and joints of that workout, or a couple times a week focusing on the whole body.
6 DAY SPLIT: TRAINING TIPS & RULES
Hierarchy of exercises:
No matter what split you choose, always do the big lifts first, then the accessory compound lifts, and finally, isolation exercises.
- Main Lifts
- Accessory Assistance Lifts
- Accessory Isolation Exercises
You will need more energy and strength for your big compound movements as you will be using heavy loads and these are the real result producers, so you want to put your all into them.
Reps & Weight Load:
Generally speaking, here are the goals based on reps & weight load:
- 1-6 reps with 80-95% 1RM (strength)
- 6-15 reps with 60-80% 1RM (hypertrophy)
- 12-20+ reps with ≥60% 1RM (endurance)
That said, you can build pure size in any rep range as long as you are bringing your muscles close to failure. That’s what it takes to build muscle. So, there will be a crossover between all three goals no matter what rep range you work in.
We recommend that you work in all rep ranges to build versatility and well-roundedness.
However, here are the best rep ranges to work in based on the exercises at hand:
- Main Lifts (1-15 reps for 3-5 sets)
- Accessory Assistance Lifts (6-15 reps for 2-3 sets)
- Accessory Isolation Exercises (8-20 reps for 2-3 sets)
The wide rep ranges for each will allow you to progressive overload, perform pyramid schemes, alter weight loads for specific goals, and so on.
Rest Time:
- Main Lifts (1-15 reps for 3-5 sets): Rest 90-120 seconds between sets, but if you are lifting with heavy loads for lower reps i.e. 1-5 reps, you can take more time if needed
- Accessory Assistance Lifts (6-15 reps for 2-3 sets): 90 seconds between sets
- Accessory Isolation Exercises (8-20 reps for 2-3 sets): 30-60 seconds between sets.
For a more in-depth look at optimizing rest time for hypertrophy and strength, check out this article.
Progressive Overload:
Progressive overload involves gradually increasing the intensity of your workouts over the course of your training period. By doing this, you will be able to build muscle or strength because your muscles will be adequately stressed for continual adaptation.
Progressive Overload Methods Include:
- Increase weight load
- Increasing reps
- Increasing sets
- Decreasing rest
- Increasing Intensity (i.e. slower tempo or greater range of motion)
- Progression exercises
If the plan we have for you involves too much volume, you can adjust by making it 3 sets instead of 4, or 2 sets instead of 3, then you can progress by adding sets to the exercises.
Progress should look like this:
Range of Motion ---> Increase Reps ---> Increase Sets ---> Increase Weight Load
So, if the plan has an exercise that calls for 5-8 reps of 4-5 sets. Then you may start with 5-6 reps and eventually work up to 8 reps, then add an additional set, then finally increase the weight load.
Learn all about how to progressive overload.
HOW LONG SHOULD I DO A 6 DAY WORKOUT SPLIT FOR TO SEE RESULTS?
You should stick with the plan for 8-12 weeks. If you do this, you will see great results starting to occur at week 4. If properly recovering, gains in strength and stamina will be apparent quickly. As for hypertrophy gains, you should definitely see good results after a training cycle (8-12 weeks).
After 8-12 weeks, take a rest period of 1-2 weeks, then start a new plan. You can keep the same plan if you’d like as well, or just make small adjustments like the order of your workout or the rep scheme. For example, you may simply just want to do reps of 10-15 for you big lifts rather than reps of 5-8. You may also want to try different accessory exercises. The most important thing is that you take a week or two off to let your body fully recover from the training cycle and to avoid overtraining. You should be doing this every 8-12 weeks, year round.
Prepare to maximize your gains with our exclusive 12-week hypertrophy training program. Choose between a 4 or 5 day training split and gain 2-12 pounds of muscle over 90 days...
BODYWEIGHT 6 DAY SPLIT
You can structure a 6 day bodyweight split exactly like the above splits. You will just be doing bodyweight exercises.
For bodyweight training, you likely need to do high reps to work your muscles to near failure. You will also need to focus on progressive overload methods like decreasing rest time and increasing volume more. But overall, you should see great results with a 6 day bodyweight split. You won’t get massive, but you can get into fantastic shape, building a lean and mean athletic body.
Here are the best bodyweight exercises to focus on:
- Squats (and jumping squats)
- Push Ups (this could even be included as a Main Compound Exercise above)
- Pull Ups, Chin Ups, Neutral Grip Pull Ups
- Inverted Rows
- Parallel Dips (this could even be included as a Main Compound Exercise above)
- Pike Push Ups
- Handstand
- Glute Bridges (as well as single leg glute bridges and elevated glute bridges)
- Tricep Dips
- Planks (and all variations)
- Hanging Leg Raises
- Lunges (and all variations, such as side lunges, curtsy lunges, reverse lunges, etc.)
- Tuck Jumps
- Burpees
The list goes on, but the above all are musts in our opinion.
Bodyweight Resources:
- 26 Bodyweight Leg Exercises
- 21 Bodyweight Chest Exercises
- 7 Bodyweight Back Exercises
- 9 Bodyweight Shoulder Exercises
Have questions about 6 day workout splits? Feel free to reach out to us by email or leave a comment below.
Other Training Splits:
- 3 Day Split
- 4 Day Split
- 5 Day Split
- 7 Day Split
- Push Pull Legs Split
- Upper Lower Split
- Push-Pull Split
- Bro Split
- Full Body Workout Routine
- The 5 All-Time Best Workout Splits
- The Best Workout Splits for Women
15 Responses
Ram
Hey, Thanks for posting and breaking down the splits. However, I am confused about where I stand when comes to beginner or intermediate. I have been lifting for almost a year and seen some results and successfully came down by 50lbs but for the last four months, I wasn’t lifting any. I started lifting again last week and experienced soreness lasting longer than it used to. I guess my question is could I stick to 8 days of split PPL as a beginner? or should I just take it slow and go with a 5day split for 4 weeks and then push to 6days? Thanks much in advance!
Kirsten @ SET FOR SET
Hi @JORDAN – Do you have access to dumbbells at your gym? If so, you can use all of the same exercises but just use dumbbells instead.
jordan
how do i get my three big exercises in mt gym dont have bench pree and squat racks and dead lift or power clean just cable weights what can i replace for all of them
SET FOR SET
@RODRIGO, both ways work, but we recommend the way we run it and described in this post. What would you say your fitness level is?
Rodrigo
hey, I have a question, what it would be better to do the same routine of three days twice or do the same ppl split but with differents exercises during the week?
SET FOR SET
@JOEY, you aren’t. The program is Pull B then Leg B…Deadlifts are Leg B, but Rack Pulls are Pull A. Programming goes Push A Pull A Legs A Push B Pull B Legs B (either rest every 3 days or at the end of 6 days (we prefer every three days, which technically makes it 6 training sessions every 8 days).
joey
i dont get how im supposed to do rack pulls then the next day do dead lifts
SET FOR SET
@MARTIJN, it wouldn’t be ideal for strength and hypertrophy, as you’d not be able to load as heavy and the quality of reps may decline, but you can definitely do that. It would make workouts more time-efficient. For the smaller accessory exercises like curls, it’s fine if you want to do that to speed up your workouts, but the same point still applies for hypertrophy. If you are still able to push yourself hard enough and get quality reps in for those accessory exercises with supersets, go for it. When it comes to fat loss, the extra calorie burn is negligible with supersetting, and making sure you keep on as much muscle mass would provide the best results, which requires lifting relatively heavy loads. Plus, heavy loads get the heart rate up high anyway. All in all, if you just enjoy working out at a higher pace, then superset all you’d like. You’ll still get good results!
Martijn
Is it in general possible to combine every two exercises after the Main Exercises as a SuperSet? Or at least for example for the last two sets of every workout day?
SET FOR SET
@Jay thanks for commenting and helping out with Josh’s question. While it’s a pull, it works better on the push day based on the muscles targeted. That said, there would be nothing wrong with throwing it into a pull day and replacing it with another push exercise of choice.
Jay
I thought the upright row would come under pull but you have it push.
Jay
@Josh, They are supersets. So do your tricep dips for 10-15 reps then go straight to rope extensions again for 10-15. That’s one set.
josh
what do you mean by Tricep Dips x Overhead Rope Extensions and Leg Curl x Leg Extension do you have a video or link or can you explain what these are? two exercisese? one? simple google search showed me nothing
Onyanga Dean
Thank you for the VERY informative article! This is by far one of the best breakdowns of an all around program I’ve ever seen.
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Kirsten @ SET FOR SET
September 16, 2022
Hi @RAM! If you’re just getting back into lifting after 4 months off, we’d suggest starting with 8 days of split PPL. Run that for 8-12 weeks, and then progress to a 5-day split, sticking with it for 8-12 weeks again. Then go ahead and switch to the 6-day split. You could do it sooner than that, but if you follow PPL, followed by 5-day, followed by 6-day, it’s going to provide you a lot of opportunities to progressive overload along the way without overdoing it in the gym. Hope this helps!