6 Day Workout Routine for Muscle Mass Gain: A No-Sweat Plan To Get The Results You Want

6 Day Workout Routine for Muscle Mass Gain: A No-Sweat Plan To Get The Results You Want. A 6 day workout split is a routine that involves 6 workout sessions per week, done on 6 different days.

What Is A 6 Day Workout Split

During the 6 day workout split, you work out 6 times per week. There are 4 sessions per week, each of which lasts for 30 minutes or more. You can fit in 2 of your workouts during one day. For example, you can workout in the morning on Sunday, and then in the afternoon on Monday, Wednesday, and Friday. On the other 2 days, you workout in the morning, but later in the day, so that you can spend time with your family. Once you do the workouts, you get 2 rest days per week. The rest days are called taper days. By only doing 6 days per week, you can actually work out more and burn more calories. Because it’s 6 days per week, you won’t have to go through the boredom of the same routine every week. When you get bored of doing the same workouts every day, it’s much harder to stay motivated.


A 6 day split is one of the most effective workout splits for accelerating and maximizing muscle growth and strength. However, this is usually only true for those who have a solid foundation in fitness. If you are new to lifting weights, a 3 day, 4 day, and at most, 5 day workout split is typically better as it allows for enough recovery time.

If your workouts are intense, you will need more time to recover. Experienced lifters understand how to optimize both their workouts and recovery to allow for 6 days of training per week.

Without a good understanding of how to structure your workouts, control intensity/weight load/rep ranges, and recover properly, 6 days of weightlifting per week can lead to overtraining and even injury, which is obviously counterproductive. 

On the flip side, low intensity workouts 6 days per week, which a beginner could manage, will not be as effective as 3 high intensity workouts. So, there’s no point to train more often for worse results. 

As such, not all 6 day training splits are created equal…

There are many ways to go about creating a 6 day workout split. A 6 day workout split can involve training each muscle group once, twice or even three times per week.

A 6 day workout split that involves training each muscle group about once a week would be something a more novice lifter could manage as it allows for enough recovery time based on each muscle group. 

Who Is This Split Best For?

The muscle gain 6 day split can be used for multiple reasons. It can be used to strengthen and build your muscles while also getting the results you want with minimal time commitment and no major time commitment. The author uses this split for his own two children and for his clients at Purplebaby. There are many other reasons that you may find to use this 6 day split; and this is the perfect time to explore that option for yourself. Will It Work for Me? The goal is to follow this 6 day split in the form that works best for you. There will be a mix of weight lifting, mobility exercises, core training, HIIT, and dynamic exercises; but you can do just as many of these exercises as you would if you followed a typical, 12 week weight lifting program. The weights that you use are up to you.

How To Make The Most Of Your 6 Day Workout Split

1) Stay Relevant Keeping your workouts relevant and relevant can play a huge role in your results. There’s a reason why most people simply stick with the same old workout plan week in and week out. They’re not paying enough attention to their body, and it’s taking advantage of them. In order to maximize the results you get from your workouts, make sure they’re necessary. You don’t want to waste your time by simply “feeling the pain” for no reason. 2) Create A Set Of Checklist For every workout session, take some time to make a checklist that will remind you of everything you need to do to progress towards your goal. This list should include: A period of time for each workout session to be completed (i.e. 45 minutes) The order in which you perform the exercises (i

What Things Are Important To Remember

It’s not possible to create the same body twice. Just as you have some genetic structure, so too does your body have some genetic “constructs” that impact how that structure will look. However, to get maximum strength, size, or muscle you will need to train in ways that will be different for each body type. In this plan I have a long list of body types that I use, and a short list of exercises and movement patterns that work for them. For example, the squat is a really important exercise for a classic bodybuilder, but it’s not great for someone with a shorter upper body. Some other things that are important to keep in mind: Different body types may need different training intensities.


When it comes to building muscle mass or improving your fitness levels there are a lot of options to choose from, ranging from structured exercise programs, to choose workouts you can fit into your schedule, to comprehensive fitness kits that include all your gym equipment and training essentials. However, the most well known and perhaps the most effective option of all, is the one that you simply do yourself. There are loads of great resources that show you how to build muscle mass, but it’s going to take a lot of effort and dedication. Some people just don’t have it in them. The best thing to do is to do your research and find a program that suits you. Pick out a routine that you can stick to and are willing to stick to, and get started. You’ll be amazed at the results you can get.

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