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A 6 day workout split can be one of the most time-efficient and productive ways to build muscle and strength—if it's programmed correctly. This guide walks you through a balanced Push/Pull/Legs (PPL) 6-day plan, warm-ups, recovery strategies, nutrition targets, and practical troubleshooting so you can train hard without burning out.
Whether you want focused hypertrophy, strength gains, or improved work capacity, this article gives you a complete, actionable program and the decision rules to adapt it to your life and goals.
Workout overview
Quick snapshot:
Program type: Push / Pull / Legs (PPL), twice per week
Frequency: 6 sessions per week, 1 rest day
Level: Intermediate to advanced (can be adapted for beginners)
Goal: Hypertrophy-focused with strength components
Typical sets per muscle per week: 12–20
Program length: 8–12 weeks before reassessment
Who this works for:
Lifters who can commit 5–7 hours/week to resistance training
Trainees aiming for noticeable hypertrophy and improved strength
People with at least 6–12 months of consistent training history
Who should be cautious:
Beginners (consider starting with 3–4 day splits)
Those with chronic recovery issues or limited sleep
If you want a simple way to track progress and consistently log sets/reps, consider using a workout tracker to record load and volume—tracking makes progression and deload decisions easier. Setgraph - Workout Tracker Gym Log App is one place to keep a clean training log and export patterns.
Program philosophy and structure
This 6 day workout split uses the Push/Pull/Legs framework and prioritizes:
Moderate-to-high training frequency (muscle groups trained twice weekly)
Mix of compound lifts (for strength and mechanical tension) and isolation work (for volume and targeting)
Progressive overload via rep-goals and planned weight increases
Autoregulation: use RPE/PR checklist and daily readiness cues to adjust intensity
Why PPL twice-weekly? Training each muscle twice per week balances stimulus and recovery. It allows enough volume for hypertrophy without forcing single-session volumes into fatiguing marathons.
For broader training principles, including technique and key movement patterns, see this primer on core lifting principles: Core Principles & Techniques for Every Lifter - Setgraph.
Weekly schedule (example)
Standard layout (Push/Pull/Legs twice):
Monday: Push A
Tuesday: Pull A
Wednesday: Legs A
Thursday: Push B
Friday: Pull B
Saturday: Legs B
Sunday: Rest / active recovery
Variations:
Alternate rest day: If weekends are busy, move rest day to Wednesday
Time-split approach: If you can only do shorter sessions, split volume into AM/PM micro-sessions (e.g., heavy compound in AM, accessory in PM)
If you're new to higher frequency, transition by adding a second session in week 2 (e.g., start 3 days week 1, 4 days week 2) until you can sustain 6 days.
For tips on optimizing weekly training layout and periodization, check this resource: Optimize Your Training | Expert Tips and Workout Guides.
Day-by-day templates
Each day includes a primary compound focus followed by 3–5 accessory movements. Use the given sets/reps as a starting point; customize reps for strength (4–6) vs hypertrophy (8–15).
Notes on notation:
Sets x Reps (rest)
Tempo: when noted, use 4020 = 4s eccentric, 0s pause, 2s concentric, 0s pause
Push A (Chest / Shoulders / Triceps)
Barbell bench press: 4 x 4–6 (90–120s)
Incline dumbbell press: 3 x 8–12 (60–90s)
Overhead press: 3 x 6–8 (90s)
Lateral raises: 3 x 12–15 (45–60s) tempo 2010
Triceps rope pushdown: 3 x 10–15 (45–60s)
Pull A (Back / Rear Delts / Biceps)
Deadlift (conventional or trap bar): 3 x 3–5 (120–180s)
Bent-over row or chest-supported row: 4 x 6–8 (90s)
Pull-ups or lat pulldown: 3 x 6–12 (60–90s)
Face pulls: 3 x 12–15 (45–60s)
Hammer curls: 3 x 10–12 (45–60s)
Legs A (Quads / Glutes / Calves)
Back squat or front squat: 4 x 5–8 (90–120s)
Romanian deadlift: 3 x 8–10 (90s)
Walking lunges: 3 x 10–12 per leg (60–90s)
Leg extension: 3 x 12–15 (45–60s)
Standing calf raise: 4 x 10–15 (30–60s)
Push B (Variation and accessory emphasis)
Close-grip bench or paused bench: 3 x 5–8 (90–120s)
Dumbbell incline press: 3 x 8–12 (60–90s)
Arnold press or seated dumbbell press: 3 x 8–12 (60–90s)
Cable lateral raise: 3 x 12–15 (45–60s)
Overhead triceps extension: 3 x 10–15 (45–60s)
Pull B
Barbell row (variation) or single-arm row: 4 x 6–10 (90s)
Chin-ups (weighted or bodyweight): 3 x 6–10 (60–90s)
Seated cable row: 3 x 8–12 (60–90s)
Reverse fly or rear-delt machine: 3 x 12–15 (45–60s)
Barbell curls: 3 x 8–12 (45–60s)
Legs B
Deadlift variation (sumo or trap bar): 3 x 4–6 (120–180s)
Bulgarian split squat: 3 x 8–10 per leg (60–90s)
Glute bridge or hip thrust: 3 x 8–12 (60–90s)
Hamstring curl: 3 x 10–15 (45–60s)
Seated calf raise: 4 x 10–15 (30–60s)
If equipment is limited, pick substitutions: bench press → push-ups + weighted backpack, barbell row → dumbbell row, squat → goblet squat.
A full chart of substitutions and at-home options is available in our training guides: Setgraph Training Guide | Maximize Your Workout.
Warm-ups, mobility, and form cues
Start every session with 8–12 minutes total:
5 minutes low-intensity cardio (bike, row)
Dynamic mobility for the session (e.g., world’s greatest stretch, band pull-aparts)
2–4 warm-up sets on the first compound (increasing weight, reducing reps)
Essential mobility protocols:
Thoracic mobility before heavy pressing
Hip hinge drills before deadlifts
Ankle mobility before squats and lunges
Top form cues for key lifts:
Squat: chest up, knees track toes, brace core as if about to be punched
Deadlift: bar close to shins, hinge from hips, keep neutral spine
Bench press: retract scapula, press through the feet, touch chest with controlled descent
Overhead press: brace core, squeeze glutes, avoid excessive lumbar extension
Avoid these common mistakes:
Turning high weekly volume into one extremely long session
Skipping progressive overload tracking
Neglecting posterior chain work
For detailed technique breakdowns and drills, visit our movement principles resource: Core Principles & Techniques for Every Lifter - Setgraph.
Sets, reps, tempo, and progression rules
Guidelines:
Compound lifts: 3–5 sets of 3–8 reps for strength; 3–4 sets of 6–12 reps for hypertrophy
Accessories: 3–4 sets of 8–15 reps
Rest: 60–120s for compounds, 30–60s for isolation
Tempo: slow eccentrics (2–4s) increase time under tension
Progression model (simple and practical):
Rep-goal method: pick a rep range (e.g., 8–12). When you hit the top of the range for all sets two workouts in a row, add weight (2.5–5 lbs upper body, 5–10 lbs lower body).
Week-to-week load notes: track total volume (sets x reps x weight) and aim for small increases every 1–2 weeks.
Autoregulation tips:
If a compound feels >8/10 hard on a given day, lower working sets or reduce top set intensity and focus on technique
Use RPE 7–9 for most hypertrophy work; RPE 8–9 for heavy compounds
Deloads and periodization
Deload every 6–12 weeks depending on fatigue and performance. Signs you need a deload:
Persistent strength drops of >5% across sessions
Elevated resting heart rate + poor sleep
Soreness that doesn't improve in 48–72 hours
Deload options:
Active deload week: 40–60% volume and intensity, focus on mobility
Load deload: keep volume but reduce intensity to RPE 6
Periodization example:
Weeks 1–4: Build phase — moderate volume, progressive overload
Weeks 5–8: Intensification — add weight, reduce reps on compounds
Week 9: Deload
Repeat and re-evaluate
Advanced lifters can adopt block periodization, rotating strength and hypertrophy blocks.
Cardio, recovery, and nutrition
Cardio integration:
Low-intensity steady state (LISS) 2–3x/week (20–30 mins) on easy recovery days
Keep high-intensity cardio (HIIT) minimal (1x/week) to avoid interfering with strength sessions
Sleep and recovery:
Target 7–9 hours of quality sleep per night
Prioritize consistent sleep timing
Use foam rolling and targeted mobility on rest day
Nutrition basics for hypertrophy:
Calories: +250–500 kcal above maintenance for steady muscle gain (adjust by results)
Protein: 1.6–2.2 g/kg (0.7–1.0 g/lb) of bodyweight per day
Carbs: prioritize around training (pre/post) to support performance
Sample daily macros for a 180 lb lifter aiming to gain:
Calories: ~3000 kcal
Protein: 160–180 g
Carbs: 350–400 g
Fat: 70–90 g
Practical supplements (evidence-backed):
Creatine monohydrate (5 g/day)
Protein powder to hit daily protein targets
Caffeine pre-workout as desired
If you want meal planning tips and recovery strategies, see our nutrition and tips pages: Fitness & Workout Tips | Setgraph and Optimize Your Training | Expert Tips and Workout Guides.
Troubleshooting, plateaus and injury prevention
Plateau strategies:
Swap rep ranges (e.g., 8–12 → 4–6 for 4–6 weeks)
Add a concentrated hypertrophy week (higher reps, shorter rest)
Increase frequency of weak muscle anchors (e.g., add a midweek biceps/pec accessory)
Injury prevention:
Prioritize joint-friendly movement patterns and full ROM
Build posterior chain volume gradually
Address mobility imbalances early
Signs of overtraining:
Chronic fatigue, mood changes, decreased performance, frequent illness
If present: reduce volume by 20–40% for 1–2 weeks and reassess
If you miss a workout:
Don’t try to “make it up” with a double session unless you are well recovered
Shift the week by one day or merge limited accessory volume into the next session
If you travel frequently:
Use a 3-day condensed program (full-body) during travel windows
Keep intensity for compounds but cut accessory volume
For simple, reliable logging and to spot trends that indicate plateaus or recovery issues, keeping a clean log matters. You can use a focused tracker and export data to visualize progress: Setgraph App: Insights, Tips & Training Guides.
Comparing 6-day vs 4-day and 5-day splits
Pros of 6-day:
Higher frequency per muscle group (twice/week)
Can distribute volume across two sessions, reducing single-session fatigue
Faster skill and strength acquisition due to repeated practice
Cons of 6-day:
Time commitment and recovery demands
Higher risk of accumulated fatigue if sleep/nutrition are poor
Who might prefer 4–5 day splits:
Beginners or those with less recovery capacity
Busy professionals; rotating muscle groups allow longer recovery windows
If unsure which is right, test a 6-week block of 4-day vs 6-day and track strength, energy, and sleep quality.
Quick start (3-step plan)
Choose your schedule: commit to six consistent sessions/week and set your rest day.
Start with the Day A templates; keep loads conservative for 2–3 weeks while you adapt.
Log every session (weights, sets, RPE) and plan a deload at week 8 unless recovery is excellent earlier.
To get a printable training plan and quick logging, see our printable and app resources: Setgraph - Workout Tracker Gym Log App and user reviews: Setgraph App Reviews (2025): User Ratings for Tracking Sets, Reps & Workouts.
Who should NOT do a 6 day workout split
New lifters with <6 months consistent training history
People with consistently poor sleep (<6 hours/night) or high life stress
Those recovering from recent significant injury without medical clearance
If any of these apply, choose a 3–4 day full-body or upper/lower split and build work capacity first.
Frequently asked questions (FAQ)
Q: How long before I see results on a 6 day workout split?
A: Visible changes often appear in 6–12 weeks with proper nutrition and progressive overload; strength gains can be noticed sooner.
Q: Can I do cardio on top of this split?
A: Yes—keep cardio mostly low intensity (LISS) 2–3x/week. Avoid long HIIT near heavy leg sessions if you’re focusing on strength.
Q: How many sets per muscle per week is ideal?
A: For hypertrophy, aim for 12–20 sets per muscle per week, spread across the two sessions.
Q: Should beginners attempt this split?
A: Not usually. Beginners benefit from full-body or upper/lower routines 3–4x/week to learn basics and recover faster.
Q: How do I adjust if I can’t finish all workouts?
A: Prioritize compound lifts; reduce accessory volume, or shift rest day in the week. Consistency matters more than perfection.
Q: Is training to failure necessary?
A: No—leave 1–3 reps in reserve (RIR) on most sets. Use occasional sets to failure for short cycles only.
Q: How often should I deload?
A: Every 6–12 weeks depending on fatigue. Listen to performance and sleep metrics.
Q: Can older lifters do this split?
A: Yes with proper volume reduction, longer warm-ups, and recovery prioritization.
Q: What if my progress stalls after 8 weeks?
A: Change rep ranges, swap exercises, or schedule a deload. Track volume to inform changes.
Q: Are supersets and drop sets useful?
A: Yes for accessory work to increase time under tension and metabolic stress—use sparingly so they don’t interfere with recovery.
Q: How should I measure progress besides the scale?
A: Track strength (1–5RM), tape measurements, progress photos, and how clothes fit.
Q: Can women follow this program?
A: Absolutely—programming principles are the same. Adjust calories and recovery based on goals and needs.
Final tips
A successful 6 day workout split is less about slavish adherence to a pre-made plan and more about consistent progressive overload, smart recovery, and realistic scheduling. Log your sessions, monitor recovery, and be ready to scale volume up or down. If you want more guided plans, exercise substitutions, and technique reminders, our training guides and articles are a practical next step: Setgraph Training Guide | Maximize Your Workout and Setgraph App: Insights, Tips & Training Guides.
Start conservatively, track everything, and you’ll find the sweet spot between volume and recovery that moves you toward bigger lifts and a more muscular physique.
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