Bodybuilding Fitness

Best 6-day Workout Routine for Building Muscle

Best 6-day workout routine

LAST UPDATED: February 19th, 2023

A 6-day workout routine is one of the most effective workout splits If you want to build muscle.

But I am talking about experienced gym-goers.

Beginners should skip this article and start working out following easier muscle-building programs.

Note for the beginners: If you’ve never weight lifted then the best thing for you is to train 3 times a week, your whole body. It’s not that easy to gain muscle mass if you are a beginner and your muscles need more time to regenerate after training. (1)

So, what is the best way to start with a 6-day workout split for building muscle?

Warming Up

Why is stretching important?

In order to decrease the risk of injury, we highly recommend warming up before each workout.

This can include a 5 to 10-minute light cardio session with dynamic stretching.

The idea is to prep your muscles before you start pushing the weights.

We also recommend performing a warm-up set for the first few exercises.

This is when you use 50% to 60% of your one-repetition maximum to get the muscles ready to move a lot more weight in the following sets.

Choosing Your Weight


When you’re looking at that row of dumbbells, you might not be sure which weight to select for that exercise.

A general rule of thumb is to go with the weight that allows you to reach the prescribed repetitions, but you should be struggling with that last repetition.

For example, if the exercise calls for 8 reps, choose a weight that you know you can move six times but that might give you trouble on the seventh or eighth rep.

Best 6-day Workout Routine for Muscle Mass – Day by Day:

There will be 6 working days in the program; two days are dedicated to strength, two days to cardio workouts, and the other two are focused on muscle building.

You’ll activate different muscle groups with weight training, strength training, and cardio.

The last day of the week will be a rest day.

The structure of your workout week will look like this:

  • Day 1: Upper Body Power and Strength
  • Day 2: Lower Body Power
  • Day 3: Cardio workouts
  • Day 4: Upper Body Hypertrophy
  • Day 5: Lower Body Hypertrophy
  • Day 6: Cardio workouts
  • Day 7: Rest and Recovery

A 6-day Workout Split – Which Exercises to Do?

Behind-neck pull down

6-Day Workout Program from Monday to Sunday


  • Dumbbell Bench Press: 3 sets of 3 to 5 reps
  • Incline Barbell Bench Press: 3 sets, 6 – 10
  • Bent-Over Row: 3 sets, 3 – 5 reps
  • Narrow Grip Lat Pulldown: 3 x 6 – 10
  • Dumbbell Overhead Press (for shoulders): 2 x 5 – 8 reps
  • Hammer Curls: 2 x 6 – 10
  • Rope Pushdown: 2 x 6 – 10


  • Barbell Squat (for legs): 4 sets of 3 to 5 reps
  • Barbell Deadlift: 4 x 3 – 5
  • Plate-Loaded Leg Press: 5 x 10 – 15
  • Leg Curl: 4 x 6 – 10
  • Calf Exercise: 4 x 6 – 10


The best cardio is the one that you prefer and that you can constantly do without getting bored of it.

So, whether it’s running, cycling, or swimming, the point is to be consistent and not give up.

I suggest an hour of cardio (running or cycling) on the 3rd day of the 6-day workout routine.


  • Incline Dumbbell Bench Press (for massive chest): 3 sets of 8 to 12 repetitions
  • Flat Bench Dumbbell Fly: 3 x 8 – 12
  • Seated Single-Arm Cable Row: 3 x 8 – 12
  • One-Arm Dumbbell Row: 3 x 8 – 12
  • Dumbbell Lateral Raise: 3 x 8 – 12
  • Seated Incline Dumbbell Curl: 3 x 8 – 12
  • Cable Triceps Overhead Extension: 3 x 8 – 12


  • Barbell Front Squat: 4 sets of 8 to 12 repetitions
  • Dumbbell or Kettlebell Lunge: 4 x 8 – 12
  • Leg Extension: 3 x 10 – 15
  • Leg Curl : 3 x 10 – 15
  • Seated Calf Raise: 3 x 12 – 15 reps
  • Calf Press: 3 x 8 – 12

DAY 6: CARDIO WORKOUT (see day 3)


A 6-day Workout Routine – Supplementation

If you want to gain muscle mass faster you should combine the above-mentioned exercises with the best bodybuilding supplements.

If you think I will show you a steroid that will build your body overnight then you are wrong.

I suggest taking only natural supplements.

The best supplement to increase muscle mass (and keep that muscle) is definitely D-bal.


D-Bal is THE supplement for helping you make lean gains.

Use it if you want to seriously increase your muscle mass and body size without packing on a flab.

You can read more about D-bal and check the price here.

Best 6-day Workout Routine – Bottom Line:

To gain muscle mass you need to work out 5-6 times a week.

In general, the optimal number of workouts should be 3-6 times a week, depending on your fitness, your

What you SHOULDN’T do?

The frequency of your workout is complex since it depends on many factors, but one thing is sure, you shouldn’t work out 7 days a week!

You need to rest at least one day a week.

Also, you should choose the right supplementation.

The best muscle-building supplement to combine with the 6-day workout plan is D-bal.

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