Introduction
If you’re serious about building muscle, a well-structured training split is essential. While full-body workouts are great for beginners, intermediate to advanced lifters often benefit more from a focused muscle group split — allowing for higher volume, intensity, and recovery time per muscle group.
This 6-day gym split is designed to maximize hypertrophy (muscle growth) while keeping your weekly routine balanced, efficient, and sustainable.
Who Is This Program For?
✅ You’ve been training consistently for 6+ months
✅ You want to break through a plateau
✅ You’re ready to commit 5–6 days per week to training
✅ Your goal is aesthetics, strength, and muscle symmetry
The Weekly Split Schedule
| Day | Focus Area |
|---|---|
| Mon | Chest + Triceps |
| Tue | Back + Biceps |
| Wed | Legs (Quads, Hamstrings, Glutes) |
| Thu | Shoulders + Abs |
| Fri | Arms + Core / Weak Points |
| Sat | Full-Body Conditioning or Active Recovery |
| Sun | Rest |
This split provides twice-per-week indirect volume for most major muscles, which research shows is optimal for growth.
Sample Workout Breakdown
🏋️♂️ Day 1 – Chest + Triceps
- Bench Press – 4×6–8
- Incline Dumbbell Press – 3×10
- Cable Fly – 3×12
- Dips (Assisted or Weighted) – 3×8
- Overhead Triceps Extension – 3×10
- Rope Pushdown – 3×12
Rest between sets: 60–90 seconds
🏋️♂️ Day 2 – Back + Biceps
- Pull-Ups – 3×8 (use assist if needed)
- Barbell Row – 4×10
- Seated Cable Row – 3×12
- Face Pull – 3×15
- Barbell Curl – 3×10
- Hammer Curl – 3×12
🏋️♂️ Day 3 – Legs (Heavy)
- Barbell Back Squat – 4×6
- Romanian Deadlift – 3×10
- Leg Press – 3×12
- Walking Lunges – 2×12 each leg
- Standing Calf Raises – 3×15
Optional Superset: Squat Jumps × Calf Raise Burnout
🏋️♂️ Day 4 – Shoulders + Abs
- Overhead Press – 4×8
- Lateral Raises – 3×12
- Rear Delt Fly – 3×15
- Arnold Press – 3×10
- Plank – 3×1 min
- Hanging Leg Raises – 3×12
- Cable Crunches – 3×15
🏋️♂️ Day 5 – Arms + Core / Weak Points
- Close-Grip Bench Press – 3×10
- Preacher Curls – 3×12
- Skull Crushers – 3×10
- Incline Dumbbell Curls – 3×12
- Cable Rope Overhead Extension – 3×15
- Russian Twists – 3×20
- Ab Wheel Rollout – 3×10
🧘♂️ Day 6 – Full Body / Conditioning
Options:
- Full-Body Circuit (4 rounds of 6 compound moves)
- CrossFit-style WOD
- Sled push, kettlebell swings, battle ropes
- 20–30 min HIIT cardio + mobility
Recovery Matters
Don’t underestimate rest, sleep, and proper nutrition.
- Sleep 7–9 hours per night
- Stay hydrated (3L+ daily)
- Eat enough protein (1.6–2.2g/kg bodyweight)
- Take deload/rest weeks every 6–8 weeks
Recommended Supplements
- ✅ Whey Protein Isolate – Shop Now
- ✅ Creatine Monohydrate – Shop Now
- ✅ Pre-Workout Formula – Shop Now
Final Thoughts
This 6-day gym split is perfect for lifters looking to take their training — and results — to the next level. It balances volume and recovery, hits each muscle group hard, and includes both strength and hypertrophy training methods.
Stay consistent, fuel your body, and don’t skip your rest days. Growth happens when you recover!
