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What Makes a 6 Day Split Worth Your Time?

Scroll through any fitness subreddit and you'll find endless debates about training frequency. But when it comes to 6 day workout splits, the Reddit fitness community has some surprisingly consistent opinions based on real-world results.

A 6 day split means you're training six days per week with one rest day. This high-frequency approach appeals to serious lifters who want maximum muscle stimulation while still allowing adequate recovery for each muscle group. The key question isn't whether 6 days is too much—it's whether you're structuring those days intelligently.

Reddit users who've successfully run 6 day programs share a common thread: they understand that more gym time doesn't automatically equal better results. The split needs to balance volume, intensity, and recovery in a way that fits your actual life, not just look impressive on paper.

The Push Pull Legs Split: Reddit's Clear Favorite

If you spend any time on r/Fitness or r/bodybuilding, you'll notice the Push Pull Legs (PPL) split dominates 6 day workout discussions. Run twice per week, this split has earned its reputation through consistent results.

Here's the basic structure:

Push Day (Chest, Shoulders, Triceps)

• Bench press variations

• Overhead press

• Incline work

• Lateral raises

• Tricep isolation

Pull Day (Back, Biceps)

• Deadlifts or rows

• Pull-ups or lat pulldowns

• Horizontal rowing

• Face pulls

• Bicep curls

Leg Day (Quads, Hamstrings, Glutes, Calves)

• Squats

• Romanian deadlifts

• Leg press or lunges

• Leg curls

• Calf raises

The beauty of PPL, according to Reddit veterans, is the built-in recovery. You're hitting each muscle group twice per week with 2-3 days between sessions. Your chest gets worked on Monday's push day, then recovers while you do pull and legs, before getting hit again on Thursday.

One r/weightroom user put it perfectly: "PPL just makes sense. You're not overthinking it. Push stuff away from you one day, pull stuff toward you the next, then train legs. Repeat. Your muscles get enough stimulus without getting beaten into the ground."

[INFOGRAPHIC: Visual breakdown of PPL muscle group frequency and recovery timeline across a week]

The Arnold Split: Old School Meets Reddit Approval

The Arnold split gets serious love from Redditors who want a different stimulus pattern. Named after Arnold Schwarzenegger's preferred training method, this split pairs muscle groups differently:

Day 1: Chest and Back
Day 2: Shoulders and Arms
Day 3: Legs
Day 4-6: Repeat

What makes this split interesting is the antagonistic pairing. Training chest and back together creates a unique pump and allows you to maintain strength across both muscle groups in the same session. You're not pre-exhausted from doing chest the day before back.

Reddit users who prefer this split often mention the psychological benefit. "I love the chest and back days," one r/bodybuilding member shared. "You feel like you're actually building your entire torso in one session. The pump is insane, and you're not just doing a bunch of pressing movements like on a traditional push day."

The shoulder and arms day becomes a high-volume session focused on detail work. Since these muscles recover relatively quickly, hitting them hard once every three days works well for many lifters.

The Bro Split: Still Alive on Reddit (Sort Of)

The traditional bro split—one muscle group per day—gets mixed reviews in Reddit's fitness communities. Most experienced lifters argue that hitting each muscle group only once per week is suboptimal for natural lifters.

However, some Redditors defend modified versions:

Monday: Chest
Tuesday: Back
Wednesday: Shoulders
Thursday: Arms
Friday: Legs
Saturday: Weak points or repeat priority muscle

The sixth day becomes flexible—either a second leg day, extra arm work, or focusing on lagging muscle groups. This addresses the main criticism of traditional bro splits while maintaining the focus that some lifters prefer.

"I know PPL is supposed to be better," one r/Fitness user admitted, "but I genuinely enjoy having one muscle group to absolutely destroy each session. I just make sure to hit everything twice by using that sixth day strategically."

Upper Lower Upper Lower Upper Lower: The Balanced Approach

This split doesn't get as much attention as PPL, but it has dedicated advocates on Reddit. The structure alternates upper and lower body training:

Monday: Upper (Push focus)
Tuesday: Lower (Quad focus)
Wednesday: Upper (Pull focus)
Thursday: Lower (Hamstring/Glute focus)
Friday: Upper (Shoulders/Arms)
Saturday: Lower (Volume/Accessories)

The advantage here is hitting each muscle group three times per week with varied rep ranges and exercises. You might do heavy bench press on Monday, moderate incline dumbbell press on Wednesday, and higher-rep dips on Friday.

Reddit powerlifters and strength-focused athletes often gravitate toward this split because it allows frequent practice of main lifts without excessive fatigue. "I can squat, bench, and deadlift multiple times per week without feeling destroyed," explained one r/powerlifting contributor.

For those looking to track this kind of complex split effectively, having a reliable system becomes essential. Setgraph's workout tracker lets you organize exercises by muscle groups and access your complete set history for each movement, regardless of which workout you're following—perfect for managing the variety in an upper/lower split.

What Reddit Gets Right About Recovery

The most valuable insight from Reddit's 6 day split discussions isn't about the splits themselves—it's about recovery management. Experienced users consistently emphasize:

Sleep is non-negotiable. Multiple threads discuss how 6 day splits fall apart without 7-8 hours of quality sleep. Your muscles don't grow in the gym; they grow during recovery.

Nutrition needs to match training volume. You can't fuel 6 days of training on a aggressive cut. Reddit users who successfully run high-frequency splits typically eat at maintenance or a slight surplus, with protein around 0.8-1g per pound of bodyweight.

Deload weeks matter. Every 4-6 weeks, reduce volume by 40-50% for a week. This isn't being lazy—it's strategic recovery that prevents burnout and injury.

Listen to your joints. If your elbows, shoulders, or knees are constantly achy, you're probably doing too much. Reddit veterans recommend dropping a training day or reducing volume before minor issues become major problems.

One highly upvoted comment summed it up: "A 6 day split works great until it doesn't. The moment you start feeling beat up, drop to 5 days or take an extra rest day. Consistency over months beats perfection for weeks followed by injury."

Programming Your 6 Day Split: Reddit's Practical Advice

Beyond choosing a split structure, Reddit users share specific programming tips:

Vary your rep ranges. Don't do 3 sets of 10 for everything. Mix heavy sets of 5, moderate sets of 8-12, and lighter sets of 15-20 throughout the week.

Prioritize compound movements. Start each session with big, multi-joint exercises when you're fresh. Save isolation work for the end.

Track everything. Progressive overload requires knowing what you did last session. Whether it's adding weight, reps, or sets, you need data to make informed decisions.

Don't ego lift. Form breaks down when you're training 6 days per week and fatigue accumulates. Leave your ego at the door and use weights you can control properly.

Manage volume intelligently. More isn't always better. Most Reddit users recommend 10-20 sets per muscle group per week, spread across your training days. Going beyond this rarely produces better results and often leads to overtraining.

Common Mistakes Reddit Users Warn Against

The Reddit fitness community has seen every mistake possible with 6 day splits:

Starting too aggressive. New lifters jumping straight into 6 day programs often burn out within weeks. If you're currently training 3-4 days per week, transition gradually.

Ignoring weak points. Just because you love bench press doesn't mean you should do it three times per week while neglecting rows. Balance matters.

Skipping warm-ups. When you're training frequently, proper warm-ups become crucial for injury prevention. Five minutes of mobility work and ramping sets aren't optional.

Training through pain. Soreness is normal. Sharp pain, joint discomfort, or persistent aches are warning signs. Reddit is full of stories from people who pushed through pain and ended up sidelined for months.

Neglecting cardio and conditioning. Your cardiovascular system needs to support your training volume. Even 10-15 minutes of light cardio on training days helps with recovery and work capacity.

Is a 6 Day Split Right for You?

Reddit's honest answer: it depends on your life circumstances.

A 6 day split works well if you:

• Have been training consistently for at least a year

• Can commit to proper sleep and nutrition

• Enjoy frequent training sessions

• Have the time and schedule flexibility

• Recover well from training

It's probably not ideal if you:

• Play sports or do other physical activities

• Have a physically demanding job

• Are new to lifting (start with 3-4 days)

• Struggle with sleep or stress management

• Have limited time for proper sessions

One r/Fitness moderator's advice resonates: "The best program is the one you'll actually follow consistently. A mediocre 4 day split you stick with beats a perfect 6 day split you quit after three weeks."

Making Your Split Work Long-Term

Successful Reddit users who've run 6 day splits for years share these sustainability strategies:

Build in flexibility. Life happens. If you miss a day, don't try to make it up by doing two workouts the next day. Just continue with your next scheduled session.

Rotate exercises every 4-8 weeks. Keep the same split structure but swap exercises to prevent staleness and overuse injuries. Replace barbell bench with dumbbell bench, or swap back squats for front squats.

Take full rest weeks occasionally. Once or twice per year, take an entire week off from training. You won't lose gains, and you'll come back mentally refreshed.

Adjust based on life stress. During high-stress periods at work or in personal life, consider temporarily reducing training frequency. Your body doesn't distinguish between training stress and life stress.

For managing the complexity of a 6 day split over time, many Reddit users recommend using a dedicated tracking system. Being able to see your complete exercise history, set personal records, and adjust your plan as needed makes the difference between random workouts and progressive training. Setgraph's approach to workout tracking emphasizes this kind of flexible, long-term planning.

The Verdict from Reddit's Fitness Community

After analyzing countless threads and discussions, the Reddit consensus on 6 day workout splits is surprisingly nuanced:

PPL run twice per week remains the gold standard for most lifters. It's simple, effective, and backed by both science and anecdotal success stories. The structure makes sense, recovery is built in, and you can adjust volume based on your individual needs.

The Arnold split appeals to intermediate and advanced lifters who want variety and enjoy the unique stimulus of antagonistic pairings. It's not necessarily better than PPL, but it offers a different training experience that some people prefer.

Modified bro splits can work if you're strategic about that sixth day and ensure you're hitting muscle groups with adequate frequency. They're not optimal for most people, but training enjoyment matters.

Upper/lower variations suit strength-focused athletes who want to practice main lifts frequently while managing fatigue.

The real wisdom from Reddit isn't about which specific split is "best"—it's about understanding that a 6 day program requires commitment to recovery, intelligent programming, and honest self-assessment. The lifters who succeed with high-frequency training are the ones who respect the process, listen to their bodies, and adjust when needed.

Whether you choose PPL, Arnold split, or create your own variation, the principles remain the same: progressive overload, adequate recovery, proper nutrition, and consistency over time. Pick the structure that fits your goals and lifestyle, track your progress systematically, and be willing to adjust based on results.

Your training split is just a tool. How you use it determines whether you build the physique you want or burn out trying.

Article created using Lovarank