Best Weekly Gym Schedule: 6-Day Split for Mass & Performance

If you’re serious about building muscle and boosting performance, a 6-day gym split might be your secret weapon. This kind of training schedule allows you to target different muscle groups on different days, giving your body enough time to recover while staying in a consistent state of growth and intensity. Whether you’re an intermediate lifter or advanced, a well-structured 6-day workout split can take your fitness journey to the next level.

In this article, we’ll break down a proven weekly gym schedule built for hypertrophy (muscle mass) and athletic performance. We’ll cover how to plan it, what to focus on each day, and how to get the most out of your time in the gym.

Why Choose a 6-Day Split?

A 6-day split workout plan offers maximum volume and frequency, which is ideal for muscle growth. By hitting each muscle group with enough intensity once per week—or twice in some cases—you’ll trigger the muscle-building process repeatedly without risking overtraining.

Other benefits include:

Better focus on specific muscles each day
More time under tension per workout
Opportunity to train with different intensities
More efficient rest and recovery cycles

This split is perfect for people who already have a good fitness base and are committed to going to the gym almost daily.

General Structure of a 6-Day Gym Split

The key to an effective split is balance. Here’s a smart way to organize your week:

Day 1: Chest & Triceps
Day 2: Back & Biceps
Day 3: Legs (Quads, Hamstrings, Glutes)
Day 4: Shoulders & Abs
Day 5: Upper Body Power (Heavy Lifts)
Day 6: Lower Body Power (Heavy Lifts)
Day 7: Rest or Active Recovery

This structure allows for both volume and strength training, ensuring optimal muscle and performance development.

Day 1: Chest & Triceps

Start your week with a classic push day. Focus on pressing movements for the chest and include compound and isolation work for the triceps.

Sample Workout:

Bench Press – 4 sets of 8-10 reps
Incline Dumbbell Press – 4 sets of 10-12 reps
Cable Fly – 3 sets of 12-15 reps
Triceps Dips – 3 sets to failure
Overhead Triceps Extension – 3 sets of 12-15 reps
Triceps Pushdown – 3 sets of 12-15 reps

Keep rest times moderate and focus on squeezing the muscles during each rep.

Day 2: Back & Biceps

This day is all about pulling. Use compound rows and pulldowns to build back thickness and width. Add bicep curls to target the arms.

Sample Workout:

Pull-Ups – 3 sets to failure
Barbell Row – 4 sets of 8-10 reps
Lat Pulldown – 4 sets of 10-12 reps
Seated Cable Row – 3 sets of 12 reps
Barbell Curl – 3 sets of 10 reps
Hammer Curl – 3 sets of 12 reps

Focus on full range of motion and a tight core throughout.

Day 3: Legs (Quads, Hamstrings, Glutes)

Your legs need attention to grow. This workout covers both front and back leg muscles.

Sample Workout:

Barbell Squats – 4 sets of 6-8 reps
Leg Press – 4 sets of 10-12 reps
Walking Lunges – 3 sets of 20 steps
Hamstring Curl – 4 sets of 12 reps
Romanian Deadlift – 3 sets of 10 reps
Standing Calf Raise – 4 sets of 15 reps

Ensure proper warm-up to avoid injury, and stretch post-session.

Day 4: Shoulders & Abs

A shoulder-focused day helps develop width and strength in your upper body. Include core work to build a strong foundation.

Sample Workout:

Overhead Barbell Press – 4 sets of 8 reps
Lateral Raise – 4 sets of 15 reps
Rear Delt Fly – 3 sets of 12 reps
Dumbbell Front Raise – 3 sets of 10 reps
Hanging Leg Raises – 3 sets of 15 reps
Plank – 3 rounds of 60 seconds
Cable Crunch – 3 sets of 20 reps

Focus on controlled movements and muscle engagement, not just weight.

Day 5: Upper Body Power (Heavy Lifts)

On this day, reduce volume and increase the weight. Focus on explosive compound lifts to improve strength and power.

Sample Workout:

Weighted Pull-Ups – 3 sets of 5 reps
Flat Barbell Bench Press – 5 sets of 5 reps
Pendlay Row – 4 sets of 6 reps
Dumbbell Shoulder Press – 4 sets of 6-8 reps
Close-Grip Bench Press – 3 sets of 8 reps

Rest longer between sets (90–120 seconds) to allow for heavier loads.

Day 6: Lower Body Power (Heavy Lifts)

Finish the week with a lower-body strength session focused on big lifts.

Sample Workout:

Deadlift – 5 sets of 5 reps
Front Squat – 4 sets of 6 reps
Bulgarian Split Squats – 3 sets of 8 reps per leg
Glute Ham Raise – 3 sets of 10 reps
Farmer’s Carry – 3 sets of 30 seconds

Use a belt if needed, and be sure your form is spot on to avoid strain.

Day 7: Rest or Active Recovery

Take this day seriously. Your muscles grow when you’re resting, not when you’re training. If you’re feeling tight, consider light yoga, stretching, or a 20-minute walk.

Recovery ideas:

Foam rolling
Sauna or ice bath
Mobility drills
Extra sleep and hydration

Avoid resistance training unless you’re adjusting your schedule or missed a session earlier in the week.

Tips for Maximizing Your 6-Day Split

Track Your Progress: Keep a log of reps, weights, and how you felt during each workout.
Focus on Nutrition: Fuel your gains with a calorie surplus and at least 1g of protein per pound of bodyweight.
Stay Hydrated: Dehydration can reduce performance and recovery. Aim for 3–4 liters per day.
Prioritize Sleep: Get 7–9 hours of quality sleep per night to optimize hormone production and muscle repair.
Adjust Intensity Weekly: Every 4–6 weeks, de-load for a few days or reduce volume to avoid burnout.

Who Should Follow This Schedule?

The 6-day split is ideal for:

Intermediate to advanced lifters
Athletes looking to enhance strength and hypertrophy
Gym-goers with time to commit 6 days per week
People aiming for body recomposition or peak aesthetics

However, beginners should consider starting with a 3 or 4-day split to master form and build a base before scaling up to this level.

Final Thoughts

A 6-day gym split is one of the most effective ways to pack on muscle, sharpen performance, and push your physical limits. It provides the right amount of intensity, frequency, and rest—when structured smartly. Make sure your nutrition and recovery support your training efforts, and remain consistent. Results don’t happen overnight, but this plan sets you up for long-term success.