6 day split workout program

However, the vast majority of people should opt for a split with higher frequency of training each muscle group as they will get better results that way. Nevertheless, if you want to try a body part split, go for it! This will give you the general idea of how you need to structure your workouts either way. This workout should use minimum rest time. Around 30 seconds each set. To speed up this workout, you can superset bicep exercises with tricep exercises.

Note for all workout days: Exercises can change each week, but be sure to keep the main compound lifts. Now that you know the pros and cons of each split, you need to decide how many days per week you will train, as that will help you decide on the right split.

Beginners: days Intermediate: days Advanced: days. No one should train 7 days a week. If you must be active for 7 days, then do something else like a sport or go for a hike!

The best bet is the full body split though because of the higher frequency per muscle group. If you are going to workout 3 days a week, the best option is the Push Pull Leg Split. Related: Guide to 3 Day Workout Splits. If you want to workout 4 days a week, the best option is either the Push Pull or Upper Lower split for those who have general fitness goals like improving strength and muscle and keeping fit.

If you are a bigger person at an intermediate to advanced level and you are looking to build muscle, then a 4 day bro split is good. Beginners should do a 4 day full body split, or an upper lower or push pull split.

If you are intermediate to advanced and you want to build muscle and get stronger, then a 5 day body part split is good. You can train hard each workout without overtraining.

OR a 5 day PPL where you pick up each week where you finished on the previous week. You can read about this in our 5 day workout split guide which also covers the 5 day bro split more in depth. We only recommend advanced trainees to workout 6 days per week. Remember, this is very taxing on the body. If you are worried about overtraining, then a 6 day body part split will be the easiest to handle or a 5 day body part split with a sixth day of cardio or HIIT works too.

Do this for a few months out of the year at most. There are none. Sometimes, less is more. The best workout split for you will depend on your goals, your fitness level, your availability and whether or not you are working out with free weights. For beginners, frequency of hitting your muscles will lead to the best results.

For advanced bodybuilders with large muscles, volume is the most important. For everyone else, the best results will come from optimizing both frequency and volume. There are plenty of other splits out there. If a workout split is working for you and you are seeing good results, you can stick with it.

The absolute best split for a true beginner is a 3 day full body split. This will give you enough training stimulus as well as recovery days. Also, increase the weight load or decrease rest time. These are methods of progressive overload. Progressive overload must be employed to see the results you want and to continue pushing forward toward your goals. A full body split will be best for beginners or people with specific goals like maintenance or cutting.

Once you get to an intermediate or advanced level, a full body split will have diminishing returns, especially if you do it all year round. Note: Even for those who are intermediate and advance, a full body split can be good to do for one training cycle per year. Other than that, most intermediate and advanced will do best with one of the splits that optimizes both volume and frequency, like the upper lower, push pull, or push pull leg splits.

For bodybuilders, yes. If you are already have a lot of muscle, then a bro split can be good as your muscles will need more time to recover and having a week between big lifts is good for continuing progressive overload at a point when you are already lifting fairly heavy.

The full body split is arguably the best for fat loss because it consists mainly of compound exercises, so you will burn a lot of calories. However, you can get the same results with a push pull or upper lower split as well, as they will also mainly involve big compound movements. Note: You can lose fat with any split. Remember, fat loss is simply about consuming less calories than you burn. The more muscle you have, the more calories you will burn each day while resting.

You can gain muscle with all of the splits as long as you are using the principle of progressive overload and you are dieting and sleeping correctly. However, the best splits for building muscle would be the Push Pull Legs or Body Part split because they provide the most volume, which will be needed as your muscles get bigger. Splits that involve doing functional compound movements like squats and deadlifts more often will be best for athletes.

So, we recommend a 3 day PPL or 3 day full body split for athletes. The PPL will probably be best for intermediate to advance and the full body for beginners, but intermediate and advanced can also do the full body split.

Your workouts should last no longer than 60 minutes. Ideally, you should be in and out in minutes, especially if you are doing a day split. If you are taking too long working out, then you need to improve your workout efficiency, as the 45 minute range is best for metabolic health and building muscle. After minutes, cortisol levels start to rise which is not the good hormone, it is the fat producing hormone.

Short and sweet mins of intense training is always best. Cardio is optional. If you want to improve your cardiovascular health, we recommend doing it on your off days Cardio is not the best for losing fat. Diet and building muscle is the best. Think of cardio as cardiovascular health, not fat loss. For most people, 4 times a week is plenty. If you are a busy professional, 4 days is perfect. If you have the time and you are able to recover, then 5 days is also good. But any more than that should be saved for the most advanced.

At some point, less is more. You really need to be able to recover well to lift weights 6 days per week.

We hope this guide through the best workout splits has been informative for you. While choosing a split that works best for your goals, experience and availability is important, the most crucial element of all is that you train hard and stick to your plan. Consistent hard work will surely lead to success. January 14, Read More. January 13, At SFS we strive to equip you with the tools and knowledge needed for your fitness journey.

Sign up to get the latest on sales, new releases, killer workouts, actionable fitness content and more. If you separate chest and shoulder days by one or two days, you should focus on flat and decline presses and flyes during chest day. Another thing to consider while pressing is your hand placement. The farther your hands are, the more you target the chest.

The closer your hands are, the more you target the triceps. So if you are hitting triceps the day after chest day, do not do any close grip presses. Our 6 day split is starting to shape up, but we still have to consider a few more things. The first thing is the proximity of certain workout days, and the overall ordering of the split.

Take a second and try to think of a reason why. Hint: shoulders. Shoulder workouts can be divided into two categories— presses and lateral raises. Lateral raises are very difficult to do without activating a great deal of back muscles. Try doing a side lateral raise while placing your hand over your traps and notice how much the upper back muscle flex as you raise your arm.

For this reason, we should try to separate these two workout days as much as possible. Lets do so. Its a good idea to have a dedicated arm workout particularly in 6 workout schedules once a week, so we will leave day 4 as it is. But we still need to trains twice a week. Try doing so yourself these is an ideal way to do this. Two problems: Firstly, our bicep workout now lies on a rest day.

More importantly, the following workout day is back day. Have you ever tried doing barbell rows with sore biceps? The pain is intolerable! Try to rearrange the split yourself so that it avoids these problems. To finish off the split, we need to consider calf and ab workouts.

Calfs should be trained twice a week and abs every other day. One calf workout will be on leg day and the other on. Below you will find the final, polished version of our 6 day workout split. So for Day 4, we would do 4 biceps workouts and 3 triceps workouts. Exercises that work on the width of your back, begin with our hands above your head and end with your hands at shoulder level.

Each workout should take around mins to complete. If you find that you are completing the workout early, feel free to include an additional exercise or two. Arnold Schwarzenegger was a big proponent of the 6 day split workout. On page of his book The New Encyclopedia of Modern Bodybuilding , he presents this workout as one his advanced training routines 2. Here is an overview of the split: Unlike our split, his incorporates Double-Split training a technique in which the days workout are broken up into two sessions.

Another distinction is that each body part is trained 3 times a week as opposed to twice a week. Great work you did on creating that, I just had one question regarding the plan as it says it trains every body part twice, what about biceps and upper arms? I could only see triceps being trained twice? I have one question as I have read both 5 day split and 6 day split. You say on 5 day split you should keep shoulder work away form chest day. But then on 6 day split you have shoulder and chest on same day.

I am puzzled on this approach. So, on the 6-day split article, I mentioned that the chest and deltoid muscles are very interconnected. For starters, it's difficult for many people with full-time jobs and other commitments to find enough spare time for 6 or more hours of training sessions every week. If you do have enough spare time, then you must follow essential steps after each training session for adequate recovery. It is okay to workout 6 times a week, provided you have the experience, you're performing exercises the correct way, and that you follow the split plan to a tee.

Take rest days where scheduled, and give each muscle ample time for repair and growth. Again, we can't stress enough how important it is for beginners to build up to 6-day training sessions. Your muscles need to be stout enough to cope with the strain of being worked out twice a week, and your body needs to be fit and healthy enough to keep up with the demanding schedule.

A decent amount of mobility, flexibility, and strength are required before you start a 6-day training split! For recovery, it's not only essential to have enough time for your muscles to repair themselves, but you need to provide your muscles with the right conditions for them to repair themselves.

One of the essential aspects is keeping a good diet. Consider increasing your protein intake for muscle growth while ensuring that you have an adequate amount of carbohydrates to provide energy. The 6-day workout split isn't a training schedule that's easy on the body. In fact, it's grueling. It's an intense workout regime that takes time and massive commitment over many weeks to come. We can't stress enough that this isn't a training program for beginners.

If you're just beginning your fitness journey, you need to train up to a 6 day workout week using 3, 4, and 5-day splits first. The key is to learn how your body recovers best from intense workouts, and you need to refine your exercises, movements, and techniques.

Get creative and try moves that your body isn't ultimately used to maxing out. Incorporating new exercises will help keep your muscle-building from plateauing! But suppose you're at the right stage of your training with your natural bodybuilding routines and want to see exponential growth and development.

In that case, a 6-day workout plan could be the next step you need to continue sculpting your body to meet your personal fitness desires.

Katherine is a CrossFit expert with humble origins. Starting out on a ranch, ever since she was nine, she spent most of her life roping and competing in team roping. After finding bodyweight exercises interesting she sought after a career in CrossFit and dedicated her life towards achieving the body of her dreams.

Today Katherine is a personal trainer that loves to travel the world and change the lives of her clients. After months away from the gym, training may not be as fun.

Hypertrophy training is about building muscle strength and mass for that bodybuilding aesthetic. Learn the benefits of hypertrophy training! Blog Lacrosse Training Resistance Training. So, ideally, you could hit the same muscle group every third day and constantly keep that process going while not letting DOMS delayed onset muscle soreness get in the way.

This is a lot easier said than done. Again, a good workout formula and good recovery practices sleep, diet, hydration are key to achieving this. Our goal is to teach you how to do this. That said, we really want to stress that our 6 day training split is not for newbies. If you are a beginner, get on one of our 3 day, 4 day or 5 day splits for a couple months. If you are still unsure whether a 6 day split is right for you, just think about the following points:.

If you have the time, dedication it can be a challenge to stay consistent with both workouts and recovery when training 6 days a week , youthfulness, and experience, and you want to get into the best shape of your life, then a 6 day split can be great.

It depends on whether you are adequately recovering between workouts for each muscle group, how intense your workouts are, how long your sessions are, are you doing any other kind of training sports, running, yoga, etc. It really just depends.

But you need the right plan which we have for you below. It needs to be designed in a way that is intense and effective enough to see great results yet allows each muscle group enough recovery time. This takes a much more fine tuned balance between the two than it does with 3 or 4 day splits. If you enjoy lifting, then you can make it work.

A lot of people love lifting 6 days a week because it makes them feel great! Your lifestyle will really determine if lifting 6 days a week is good for you. This includes your eating habits, sleep schedule, and stress. If you are not eating well, sleeping well, you are stressed from work, and you are lifting damn near every day for long workout sessions, it will be a recipe for disaster, or in other words, overtraining. Some people may even experience a loss of sex drive, insomnia, depression, reduced appetite, and the list goes on.

Needless to say, this is completely counterproductive. If you feel you are overtraining, you need to take a rest from lifting. Even advanced trainees will experience overtraining, as lifestyle changes can creep up on you. The best way to avoid overtraining is to choose the right workout split that works with your lifestyle. And if you do decide to do a 6 day workout split, then take weeks off from training every weeks. Diet: You need to eat healthy foods with the right macros and micros.

High protein and adequate fats and carbs are essential. If you are lifting 6 days per week, you need to bump that up to 9 hours ideally if you want to recovery in time for your next workout. Hydration: Hydration is just as important as eating, and on so many levels. You need to be drinking at least one ounce per half pound of bodyweight each day. So, if you weigh lbs, you need ounces of water or 3 liters Stress: Stress is killer on the immune system and a healthy immune system is vital to recovery.

So, do everything you can do reduce stress and keep your immune system strong. Lifting will lower your immune system as it is so taxing on your body, so you need to combat this with great recovery!

The best supplements you can take if you are a serious lifter who trains 6 days a week is protein powder and creatine. Protein powder is often needed to supplement your diet so that you are getting enough protein intake and creatine will help you with performance and recovery on so many levels.

All other supplements are unnecessary if your diet is on point. That said, you can take multivitamins as well if you feel the need or you are on a special diet i. Your workouts should last no longer than 60 minutes, which includes warm up and warm up sets. This is the perfect time zone for a metabolic workout, which is what you want for hypertrophy and fat loss. You workout should consist of mainly compound exercises, with one or two main lifts per workout, followed by accessory compound lifts, and if there's time and it's needed, some isolation work.

All in all, if you have good training experience, you can lift days per week 7 days is just an overkill for most, unless it's done right and if you are more of a beginner, keep it to days per week. If you are a beginner and you really want to train 6 days per week, do cardio, HIIT or bodyweight training a couple times per week rather than lifting every day.