6 Day Gym Workout Schedule

 Let us just start by saying a 6 day workout is not for the faint of heart at least not an effective one. But for those who have experience, dedication and determination, it can be the best training frequency for building muscle and strength, for both men and women alike.

This blog will dive you into the full 6 day workout to teach you all you need to know. It  contains a full 6 day weight training program that you can follow if you decide to take the 6 days of working out a week's journey.

• What Is A 6 Day Workout Split ?

 A six day workout split is a routine that involves 6 workout sessions per week, done on 6 different days with only 1 rest day each week. If that sounds intense, that's because it is! This is a workout split that should be saved for more advanced filters. In regards to bodyweight only workouts, 6 days a week becomes more penetrable for a wide range of fitness levels, as it can be less taxing on the body.

Nevertheless, optimising both your workout and recovery are important regardless of whether you are lifting weights or doing callisthenics.

• Is a 6 Day Workout Schedule Effective ?

A 6 day gym schedule is one of the most effective workout splits for accelerating and maximising 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 optimise 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 recovery properly, 6 days of weightlifting per week can lead to overtraining and even injury which is obviously dangerous. 

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

• How Long Should 6 Day Workouts Last ?

Your workouts should last no longer than 60 minutes, which include warm up sets. This is the perfect timezone for metabolic workout, which is what you want for hypertrophy and fat loss. Your workout should only consist of compound exercises with one or two main lifts per workout.

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• Benefits of 6 Day workout Schedule

The benefits of a 6 day workout will vary based on what kind of 6 day workout you are doing. As for overall benefits of training 6 days a week, your workouts will not need to be so high volume so you can get in and out of the gym (45-60) minutes and you can train 6 days a week. 

A 6 day workout schedule allows for multiple variations of splits.

• 6 Day Workout Split Bro Split

• Day 1 - Chest & triceps

• Day 2 - Back & biceps

• Day 3 - Shoulder & calves

• Day 4 - Legs & glutes

• Day 5 - Rest

• In Summary

All in all if you have good training experience, you can lift 5-6 days per week and if you are more of a beginner, keep it to 3-4 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 everyday. Lifting heavy weights is more taxing on your body. Spend a day or two doing yoga or focusing on movement skills like agility, speed etc. It doesn't always have to be a lifting day.

Work on being well rounded and building a solid foundation of fitness.