6-Day Gym Workout Schedule for Muscle Gain – Build Mass the Smart Way

When it comes to building muscle, there’s no shortcut—but there is a smarter way to train. A structured and well-thought-out 6-day gym workout schedule can supercharge your muscle gain, helping you grow mass while minimizing the risk of injury and burnout. Whether you're just entering the world of resistance training or you're a seasoned lifter looking to refine your routine, this guide will walk you through a six-day training split designed for optimal hypertrophy (muscle growth).

Why Choose a 6-Day Workout Split?

The 6-day workout split is a favorite among bodybuilders and fitness enthusiasts for a reason—it allows you to focus on specific muscle groups while giving each area adequate time to recover. Training nearly every day doesn’t mean overtraining if the program is balanced and recovery is prioritized.

Benefits of a 6-day workout schedule:

• Increased training volume for each muscle group
• More focus and intensity per session
• Efficient recovery through muscle group rotation
• Faster muscle growth when combined with proper nutrition and rest

Now, let’s break down how to build muscle the smart way over six days.

The Ideal 6-Day Muscle-Building Workout Plan

This routine follows a push-pull-legs (PPL) structure, one of the most effective splits for gaining mass. It targets major muscle groups while allowing complementary muscles to rest between workouts.

Day 1: Push (Chest, Shoulders, Triceps)

• Barbell Bench Press – 4 sets of 6-8 reps
• Arnold Press – 3 sets of 10-12 reps
• Incline Dumbbell Press – 3 sets of 8-10 reps
• Lateral Raises – 3 sets of 12-15 reps
• Triceps Dips (Bodyweight or Weighted) – 3 sets to failure

Focus: Compound lifts early, isolation at the end.

Day 2: Pull (Back, Biceps)

• Deadlifts – 4 sets of 5 reps
• Lat Pulldowns – 3 sets of 10-12 reps
• Barbell Rows – 3 sets of 8-10 reps
• Face Pulls – 3 sets of 12-15 reps
• Dumbbell Alternating Curls – 3 sets of 10-12 reps
• Hammer Curls – 3 sets of 12-15 reps

Focus: Mind-muscle connection during rows and curls; avoid momentum for bicep work.

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

• Front Squats – 4 sets of 6-8 reps
• Romanian Deadlifts – 3 sets of 8-10 reps
• Walking Lunges – 2 sets of 20 steps
• Leg Press – 3 sets of 10-12 reps
• Calf Raises (Seated or Standing) – 4 sets of 15-20 reps

Focus: Go heavy with squats but prioritize form over weight. Don't skip calf training—it builds aesthetics and strength.

Day 4: Push (Chest, Shoulders, Triceps)

• Barbell Flat Bench Press – 3 sets of 8-10 reps
• Arnold Press – 3 sets of 10-12 reps
• Cable Crossover – 3 sets of 12-15 reps
• Upright Rows – 3 sets of 10-12 reps
• Skull Crushers – 3 sets of 10-12 reps
• Triceps Dips – 3 sets of 10-12 reps

Focus: Use different angles and equipment to hit muscles from fresh stimuli.

Day 5: Pull (Back, Biceps)

• T-Bar Row – 3 sets of 8-10 reps
• Lat Pulldowns – 3 sets of 10-12 reps
• Dumbbell Shrugs – 3 sets of 15 reps
• Concentration Curls – 3 sets of 12 reps
• Reverse Curls – 3 sets of 12-15 reps

Focus: Emphasize full range of motion, especially during pulldowns and rows.

Day 6: Legs (Focus on Volume & Unilateral Work)

• Front Squats or Goblet Squats – 3 sets of 10-12 reps
• Leg Press – 3 sets of 12 reps
• Glute Bridges or Hip Thrusts – 3 sets of 12 reps

Focus: Control and balance. Perfect for improving weaknesses and avoiding imbalances.

Day 7: Active Recovery or Rest

Take this day to recover and let your muscles repair. You can opt for light stretching, yoga, or a walk if you prefer not to be completely sedentary.

Nutrition & Recovery – The Hidden Keys to Mass

Working out six days a week is only part of the equation. To build serious muscle, your body needs the right fuel and recovery strategy.

Eat for Growth

Aim for a caloric surplus, focusing on:

• Protein: 1.6–2.2 grams per kg of body weight
• Carbs: Essential for energy and glycogen replenishment
• Fats: Important for hormones and overall health

Consider meal prepping and tracking your macros to stay consistent. Supplements like whey protein, creatine, and omega-3s can also support your efforts.

Prioritize Sleep and Stress Management

Sleep at least 7–9 hours per night. Growth hormone and testosterone, both critical for muscle building, are produced during deep sleep. Reduce stress through mindfulness, breathing techniques, or light outdoor activity to optimize recovery.

Tips for Long-Term Success

• Listen to Your Body: Modify workouts if you’re feeling excessively fatigued.
• Form Over Ego: Quality reps beat sloppy, heavy ones every time.
• Track Your Progress: Use a journal or fitness app to log workouts and measure gains.

Building muscle isn’t about lifting the heaviest weights for a week—it’s about showing up consistently, pushing smartly, and recovering deeply. This 6-day gym workout schedule for muscle gain provides the structure you need to grow in strength and size. Stay disciplined, eat right, and rest well—and your hard work will pay off in visible, lasting results.