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6-Day Workout Routine For Muscle Mass

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What Is A 6-Day Workout Routine?

A 6-day workout routine is a split workout plan that involves working out 6 days per week, with each day focusing on a different muscle group. This type of ultimate workout program is usually used by bodybuilders or people who are looking to gain muscle mass.

The 6 day workout split routine is an extremely effective way to build muscle, but it’s also one of the most demanding workouts out there. If you’re not used to working out 6 days per week, then it’s going to be a big adjustment. But if you can stick with the 6 day workout routine for muscle mass, you will see desired results faster.

6-Day Muscle Building Workout Plan

Find a sample 6 day workout routine for gaining mass below.

Day 1: Shoulders, Chest, and Core Muscles

Warm-Up:

  • 30 seconds of jump rope to help warm up all the major muscle groups and prevent possible injuries.
  • Get in a couple of pushups to get your blood flowing
  • Try some arm circles. Adding a 5-pound weight can warm up your shoulders
  • A set of pullups can also do the trick

Workout Routine:

  • Barbell bench press: 15 reps
  • Resistance band chest press: 15 reps
  • Military press: 15 reps
  • Banded push-ups to failure
  • Banded incline chest press: 15 reps
  • Lateral raises: 15 reps
  • Banded decline chest press: 15 reps
  • Resistance band crossovers: 15 reps
  • Resistance band raises: 15 reps
  • Banded glute bridges: 15 reps
  • Resistance band flyers: 15 reps
  • Resistance band shoulder press: 15 reps
  • Side plank hold: 30 seconds on every side
  • Plank hold: 30 seconds
  • Crunches to failure
  • Have a 2-minute break, then repeat. Do this about 3 times for a total of 3 sets. This will help you get the most out of your 6 day workout split for lean muscle.

Day 2: Triceps and Leg Muscles

Warm-Up:

  • 30 seconds of jump rope
  • Get in some bodyweight squats or walking lunges
  • Try some fire hydrants

Workout Routine:

  • Tricep pushdowns: 15 reps
  • Banded squats: 20 reps
  • Standing calf raises: 20 reps
  • Banded squat hold: 30 seconds
  • Banded lateral steps: 20 reps
  • Seated leg curls: 20 reps
  • Banded skull crushers: 12 reps
  • Seated calf raises: 20 reps
  • Banded squats to failure
  • Have a 2-minute break and repeat for a total of 3 sets.

Day 3: Back and Core Muscles

Warm-Up:

  • 5-minute bike warm-up
  • Jump rope for about 30 seconds
  • Bodyweight squats or walking lunges
  • Pushups
  • Arm circles with an extra 5-pound weight

Workout Routine Targeting Each Muscle Group:

  • Hammer strength pulldown: 15 reps
  • Lateral pulldowns including resistance bands: 15 reps
  • Resistance band straight arm pulldown: 15 reps
  • Ban-assisted pull-ups: 15 reps
  • Barbell shrugs: 15 reps
  • Banded glute bridges: 15 reps
  • Side plank hold: 30 seconds for every side
  • Plank hold: 30 seconds
  • Clamshells: 15 reps
  • Crunches to failure
  • Have a 2-minute break and repeat for a total of 3 sets.

Day 4: Triceps, Biceps, and Leg Muscles

Warm-Up:

  • Jump ropes for about 30 seconds
  • Get in a couple of pushups to get your blood flowing
  • Try some arm circles with a 5-pound weight or a set of pullups

Workout Routine:

  • Band assisted tricep dips: 15 reps
  • Barbell curls: 15 reps
  • Dumbbell hammer curls: 15 reps
  • Seated calf raises: 15 reps
  • Resistance band tricep extensions: 15 reps
  • Banded bicep curls: 15 reps
  • Standing barbell calf raises: 15 reps
  • Banded push-ups to failure

Day 5: Rest Day

Day 6: Shoulders, Chest, and Abs

Warm-Up:

  • 5-minute bike warm-up
  • 30 seconds of jump rope
  • A set of pushups to get your blood flowing
  • Arm circles with a 5-pound weight to warm up your shoulders

Workout Routine:

  • Overhead press: 15 reps
  • Resistance band chest press: 15 reps
  • Banded flyers: 15 reps
  • Side laterals to front raise: 15 reps
  • Banded pulse squats: 15 reps
  • Decline banded flyers: 15 reps
  • Side plank hold: 30 seconds on every side
  • Plank hold: 30 seconds
  • Crunches to failure
  • Have a 2-minute break, then repeat for a total of 3 sets.

Day 7: Biceps and Back Muscles

Warm-Up:

  • 5-minute bike warm-up
  • 30 seconds of jump rope
  • A set of pushups to get your blood flowing and warm up every muscle group.
  • Arm circles with a 5-pound weight to warm up your shoulders

Workout Routine:

  • Bent-over rows with resistance band: 15 reps
  • Seated resistance band rows: 20 reps
  • Deadlift: 15 reps
  • Banded bicep curls: 15 reps
  • One arm rows: 15 reps
  • Barbell curls: 15 reps
  • Straight-arm lat pulldowns: 15 reps
  • Plank hold: 30 seconds
  • Band-assisted pull-ups: 15 reps
  • Have a 2-minute break and repeat for a total of 3 sets. This will protect your body from overtraining and help with faster muscle recovery.

You should note that there is a wide range of other effective exercises that can help you work desired muscle groups and gain muscle mass. You may want to contact your personal trainer to design your own training program, which doesn’t necessarily need to consist of 6 training sessions per week. It’s possible to incorporate any changes into your workout schedule and focus on training different muscle groups, if need be. That being said, the 6 day workout plan is still regarded as optimal and universally suitable for athletes looking to gain muscle mass faster.

How Effective Is The 6-Day Workout Routine?

The 6 day workout routine is an effective split routine for those who are looking to gain lean muscle mass. By hitting each muscle group 2 or 3 times per week, you will be able to stimulate maximal muscle growth.

If you are looking for a workout routine that will help you build muscle, then this is the one for you. Give this 6 day workout routine for muscle mass a try and see how it works for you.

Conclusion

Training 6 days a week might seem like a daunting task. But once you establish a proper 6 day workout schedule building muscle and your overall health improvement won’t be long in coming. The 6 day workout routine for muscle mass can pave the way to your ideal body within the shortest possible time frame. However, it’s important to remember that this routine is very demanding. If you’re not used to working out 6 days per week, then it may be tough to stick with it. And allow for recovery time. As with any training type, the efficacy of the recommended set of exercises you’ve familiarized yourself with depends on who’s using it and the specifics of the 6 day split. Some people do better with a training program that involves training 3 to 5 days a week. But a good many athletes note that a 6 day routine is the best bet for them. Stick with the suggested split workout plan and watch your physique improve day by day.

FAQ

💪Can you build muscle working out 6 days a week❓

💪 You can train the same muscle groups - and train them hard - three, five or even seven days a week, if necessary. And it can bring the best muscle and strength gains of your life.

💪Is a six day workout good❓

💪 Without a good understanding of how to structure your workouts, control intensity, load, rep ranges and recover well, 6 days of weightlifting per week can lead to overtraining and even injury, which is counterproductive.

💪What’s a good workout schedule❓

💪 150 minutes of moderate aerobic exercise per week is optimal. This can be 30 minutes every day, and it can also be two or more strength training sessions per week with a break of at least 48 hours so that the muscles can recover.

💪Should I train 5 or 6 days a week❓

💪 The number of training days per week depends on your specific goals and fitness level, but in general, four to five days per week will help you improve or maintain your fitness.

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