🏋️ 6 Day Gym Workout Schedule for Strength, Size, and Endurance

If you’ve been hitting the gym consistently and are ready to take your fitness to the next level, a 6-day workout split might be exactly what you need. Unlike beginner-friendly 3–4 day splits, training six days a week allows you to target each muscle group with intensity and focus, while still giving enough recovery time.

Whether your goal is muscle gain, fat loss, or improved performance, this schedule will give you the structure to build strength, boost endurance, and sculpt your physique.

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✅ Why Choose a 6-Day Gym Split?

A six-day workout routine is not for complete beginners — it’s designed for intermediate to advanced lifters who:

• Want to maximize muscle hypertrophy (growth).
• Prefer shorter, focused sessions instead of long full-body workouts.
• Thrive on discipline and routine.
• Can handle higher training volume and recovery needs.

With the right plan, you’ll avoid burnout and overtraining while still making serious progress.

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📅 Sample 6-Day Gym Workout Schedule

Here’s a classic Push/Pull/Legs (PPL) split, repeated twice a week:

Day 1 – Push (Chest, Shoulders, Triceps)

• Bench Press – 4 sets x 8–10 reps
• Overhead Dumbbell Press – 4 x 8–10
• Incline Dumbbell Press – 3 x 10–12
• Lateral Raises – 3 x 12–15
• Tricep Dips (weighted if possible) – 3 x 10–12
• Rope Pushdowns – 3 x 12–15

Day 2 – Pull (Back, Biceps)

• Deadlifts – 4 x 6–8
• Pull-Ups (weighted if possible) – 4 x 8–10
• Barbell Rows – 3 x 8–10
• Face Pulls – 3 x 12–15
• Barbell Curls – 3 x 10–12
• Hammer Curls – 3 x 12–15

Day 3 – Legs (Quads, Hamstrings, Glutes, Calves)

• Squats – 4 x 8–10
• Romanian Deadlifts – 4 x 8–10
• Walking Lunges – 3 x 10 (each leg)
• Leg Press – 3 x 10–12
• Standing Calf Raises – 4 x 15–20

Day 4 – Push (Chest, Shoulders, Triceps)

• Incline Barbell Bench Press – 4 x 8–10
• Dumbbell Shoulder Press – 4 x 8–10
• Chest Fly (machine or dumbbell) – 3 x 12–15
• Arnold Press – 3 x 10–12
• Overhead Tricep Extension – 3 x 12–15

Day 5 – Pull (Back, Biceps)

• Rack Pulls – 4 x 6–8
• Lat Pulldowns – 4 x 10–12
• Dumbbell Rows – 3 x 10–12
• Shrugs – 3 x 12–15
• Preacher Curls – 3 x 12–15
• Concentration Curls – 3 x 12–15

Day 6 – Legs (Focus on Strength + Isolation)

• Front Squats – 4 x 6–8
• Bulgarian Split Squats – 4 x 8–10
• Hip Thrusts – 4 x 8–10
• Leg Curls – 3 x 12–15
• Seated Calf Raises – 4 x 15–20

Day 7 – Rest & Recovery

Take this day off! Focus on stretching, foam rolling, yoga, or light walking to help your body recover.

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🔑 Tips for Success with a 6-Day Split

• Warm Up & Cool Down: 5–10 minutes before and after each workout.
• Progressive Overload: Gradually increase weight, reps, or sets weekly.
• Nutrition: Eat enough protein (1.6–2g/kg of body weight) and maintain a calorie surplus for muscle gain.
• Sleep & Recovery: Aim for 7–9 hours of quality sleep.
• Listen to Your Body: Don’t ignore fatigue or joint pain.

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🏆 Who Should Try This Schedule?

This routine is best suited for:

• Intermediate lifters (6+ months consistent training).
• Athletes preparing for strength and hypertrophy goals.
• Gym-goers with enough time and recovery capacity.

If you’re a beginner, start with a 3–4 day routine and progress over time.