Are you looking for a 6 day gym workout schedule? If so, you’ve come to the right place. A 6 day gym workout schedule is one of the best splits you can do to build muscle. Today, I’ll give you a free 6 day workout schedule you can use anytime you want.
In order to benefit from a 6 day workout schedule, you’ll have to recovery properly. When you workout intensely 6 days a week, you’ll hurt yourself if you don’t recover properly. Luckily, this is easy to do.
But first, let’s go over how to know if you aren’t recovering properly. You probably think it has to do with how sore you are, right?
WRONG. Recovery is actually most accurately determined by if you can do as much or more weight than last time. In other words, the principle of progressive overload. In a 6 day gym workout schedule, you’re going to be training the same muscle groups 2 times a week. This gives you a chance to test the principle of progressive overload.
Progressive overload means doing more weight than what you did last time. For example- if you benched 225 for 5 reps on Monday, you should try to bench 230 for 5 reps on Thursday. Of course, you won’t be able to get it every time, but as long as you don’t go down in weight your recovery is going fine.
6 Day Gym Workout Schedule:
| Day | Lifts to do |
|---|---|
| Chest/Back | Bench Press: 12,10,8,6 Incline bench press: 12,10,8,6 SUPERSET: Chest flyes: 4x8-12 Dumbbell pullovers: 4x8-12 Wide grip chin ups: 4xamap Barbell rows 12,10,8,6 Superset: T-bar rows: 4x8-12 Lat pushdowns: 4x8-12 Abs (your choice) |
| Arms | Military press: 12,10,8,6 Superset: Overhead press: 4x8-12 Lateral raises: 4x8-12 Superset: Frontal raises: 4x8-12 Rear delt flyes: 4x8-12 Barbell curls: 12.10,8,6 Superset: Dumbbell curls: 4x8-12 Concentration curls: 4x8-12 Skull crushers: 12,10,8,6 Superset: Katana tricep extension: 4x8-12 Tricep pulldowns: 4x8-12 Forearm curls 4x8-12 Abs |
| Legs | Barbell back squats: 12,10,8,6 Good mornings: 4x8-12 Lunges: 4x8-12 Superset: Leg extensions: 4x8-12 Hamstring extensions: 4x8-12 Abs |
| Chest/Back | Bench Press: 12,10,8,6 Incline bench press: 12,10,8,6 SUPERSET: Chest flyes: 4x8-12 Dumbbell pullovers: 4x8-12 Wide grip chin ups: 4xamap Barbell rows 12,10,8,6 Superset: T-bar rows: 4x8-12 Lat pushdowns: 4x8-12 Abs (your choice) |
| Arms | Military press: 12,10,8,6 Superset: Overhead press: 4x8-12 Lateral raises: 4x8-12 Superset: Frontal raises: 4x8-12 Rear delt flyes: 4x8-12 Barbell curls: 12.10,8,6 Superset: Dumbbell curls: 4x8-12 Concentration curls: 4x8-12 Skull crushers: 12,10,8,6 Superset: Katana tricep extension: 4x8-12 Tricep pulldowns: 4x8-12 Forearm curls 4x8-12 Abs |
| Legs | Barbell back squats: 12,10,8,6 Good mornings: 4x8-12 Lunges: 4x8-12 Superset: Leg extensions: 4x8-12 Hamstring extensions: 4x8-12 Abs |
There you have it. The full 6 day workout schedule.
This is actually a part of my premium workout routine called “Workout of The Gods”. It’s customized to help you build aesthetic mass, with a 6 day gym workout schedule.
It’s a full 8 week course you can repeat and cycle for the rest of your life.
Proper Recovery:
Generally speaking, there’s 3 steps to a proper recovery for weightlifting.
Eat, sleep, repeat. It’s that simple. BUT, if you skip out of any of them, your gains will suffer and you risk injuring yourself. Let me explain more.
Eating and Recovery
Eating is arguably the most important part of recovery. Your body grows when it has calories, so you have to track them in order to effectively build muscle.
If you don’t eat like a big, muscular guy, you won’t look like one. Eat high amounts of protein, especially before bed. To calculate how many calories you should eat, go to a bmr calculator and enter in your information.
Once you’ve filled it out, add about 500-1000 calories to what your activity level is.
That rule only applies to a bulk. On a cut, you should be eating maintenance or around 500 calories less than suggested.
Some general diet rules to follow are: eliminate processed foods, don’t eat processed sugars, and eliminate soy.
If a caveman didn’t eat it, you shouldn’t eat it either.
Most of your gains come from the kitchen. If you workout 24/7 but have a terrible diet, you won’t see any results. In other words, you’ll just be wasting your time.
Dieting Rules:
- Eliminate processed sugars. The only sugar you should be getting is from natural sources like fruit.
- Consume 1 gram of protein for 1 pound of bodyweight, and double it if you’re trying to bulk.
- Do intermittent fasting to cut body fat.
- Eat at a caloric deficit when cutting.
- Eat at a slight caloric intake while bulking.
- Have at least 1 gallon of water a day.
- Get 8+ hours of sleep a night.
Sleep and Recovery
The final component of building muscle is actually really underrated. Your sleep is a huge determiner in how much muscle you build. Think about it- you grow when you sleep right? So if you don’t get enough sleep, you won’t grow. Aim for 8+ hours a night.
There’s tons of easy things you can do to start having better sleep today.
The first is to go get a pair of blue light glasses and wear them about an hour before you go to bed. These will filter out harmful blue light that gives you headaches and keeps you awake.
Another thing you can do is to take melatonin 30 minutes before you go to bed, and take ashwagandha to help you stay asleep. Ashwagandha has tons of benefits for men, and this is just one of them.
Just make sure you have a comfortable bed and pillow. The temperature in the room should be at a temperature you like. Whatever you have to do to make yourself comfortable, do it.
Be Consistent
Consistency is going to be the most effective thing you can do for a 6 day gym workout schedule. Don’t skip days, and don’t skip lifts. I don’t care “if you’re tired” or whatever lame excuse you came up with.
If you want results you have to do the work. It’s not fun, and certainly not glamorous, but the benefits you get from it are incredibly rewarding.
Tips For Your 6 Day Gym Routine
A 6 day gym workout schedule is intense, that’s pretty obvious to most people. In fact, you’ll probably spend 12-14 hours a week in the gym doing this workout. With that being said, there are some tricks you can do to help your gains and workout routine.
- Get a gym partner
- Take pre workout
- Take creatine
- Boost testosterone
A good gym partner will help motivate and push you to do your best. Gym bros are supposed to push each other and hold each other accountable. Trust me, having a good friend to take with you to lift is an incredible gift.
A good pre workout will give you the energy you need to get a good gym session in. Don’t believe me? Go and try one of the best pre workouts on the market and tell me how you feel after. You’ll want to run through a wall when you take these, so use it to your advantage.
Creatine is another great supplement that improves every aspect of your physical performance. You can go and read my creatine crash course for more detail, but creatine basically makes you more muscular and stronger. Creatine also improves your endurance.
Testosterone is the last thing that will help you get through a grueling 6 day workout split. If you suspect you have low t, go and get it tested. You can get a doctor to prescribe you TRT (testosterone replacement therapy) but I recommend to try and boost it naturally at first. Lifting and having a good diet should kick it back into caveman level gear.
If you want to take your physique to the next level, then definitely consider buying my top tier workout program: “Workout of The Gods“
It’s SPECIFICALLY designed to get you a greek god like physique that is guaranteed to turn heads and earn you respect.
You’ll feel more alpha, more respected, and you’ll get tons of female attention. Imagine yourself in those shoes for just a second.
