trx side plank

The Best 6 Day Workout Split to Build Muscle Mass & Strength

Looking to build muscle mass and increase your strength? A 6-day workout split may be just the right regime for you. This structured approach to training provides a systematic way to distribute workload and optimize training efficiency, leading to better progress and results over time.
Reading The Best 6 Day Workout Split to Build Muscle Mass & Strength 11 minutes

Looking to build muscle mass and increase your strength? A 6-day workout split may be just the right regime for you. This structured approach to training provides a systematic way to distribute workload and optimize training efficiency, leading to better progress and results over time.

Today, we’ll look at the best 6-day workout split to help build muscle and strength across all your major muscle groups. We’ll show you which exercises to do, when to do each workout, and how to recover. 

If you're on the go, here's the TLDR:

  • Day 1: Push- Chests and Triceps
  • Day 2: Pull - Back and Biceps
  • Day 3: Legs - Hamstrings
  • Day 4: Shoulders and Abs
  • Day 5: Push Pull Superset 
  • Day 6: Legs - Quads

You can find the details below, but this is the six-day workout split that will maximize your gains. Some of the exercises use our TRX suspension trainer, so we recommend familiarizing yourself with the movements. You can try some classes at the TRX Training Club to get started: 

Add image description

What is a 6 Day Workout Split?

A six-day workout split is a training schedule in which you divide your workouts over six days of the week, with each day focusing on a different muscle group or training goal. This structured approach to training allows you to rest adequately while maximizing gains across the board. 

Is a 6 Day Training Split Effective?

A 6-day training split can be effective for certain individuals depending on their goals, training experience, and recovery capacity. There’s no denying that 6 workouts in one week can be tough! So is it for you? Here are some things to consider: 

  • Volume and Frequency: A 6-day training split allows for higher training frequency, meaning you can target each muscle group more frequently throughout the week. This increased frequency can be advantageous for muscle growth and strength gains. By spreading the workload across multiple days, you can potentially achieve a higher training volume, which is an important factor for muscle hypertrophy.
  • Targeted Training: With a 6-day split, you can allocate specific days to target different muscle groups or movement patterns. This allows for greater specialization and targeted training. For example, you can dedicate a day solely to leg training or focus on specific areas like the back, chest, or shoulders. This approach can be particularly beneficial for bodybuilders or individuals looking to improve specific muscle groups.
  • Training Intensity: A 6-day split can also provide opportunities for increased training intensity. Since each muscle group is trained less frequently compared to a full-body or lower-frequency split, you may have more energy and focus to push yourself harder during each workout. This can be advantageous for building strength and increasing workout performance.
  • Recovery and Adaptation: Adequate recovery is crucial for progress in strength training. With a 6-day training split, you need to ensure that you have sufficient recovery time between training sessions. Proper nutrition, sleep, and managing stress levels become even more important in this context. If you don't allow enough time for recovery, you risk overtraining, which can hinder your progress and increase the risk of injury.
  • Individual Factors: It's important to consider individual factors such as training experience, lifestyle, and personal preferences. A 6-day training split may be more suitable for experienced lifters who have already built a solid foundation of strength and conditioning. Additionally, individuals with more flexible schedules and a strong commitment to their training regimen may find it easier to adhere to a 6-day split.

Ultimately, the effectiveness of a 6-day training split depends on the individual and how well it aligns with their goals, recovery capacity, and lifestyle. It's crucial to listen to your body, monitor your progress, and make adjustments as necessary to optimize your training program. 

Try This 6 Day Workout Split

There are many effective 6-day workout splits, and the best one for you depends on your specific goals, fitness level, and preferences. However, here's an example of a balanced 6-day workout split that targets different muscle groups and provides ample recovery time with a focus on strength development and increasing muscle mass.

  • Monday: Push Focus - Chest and Triceps
  • Tuesday: Pull Focus - Back and Biceps
  • Wednesday: Leg Day - Hamstrings Focus
  • Thursday: Shoulders and Abs
  • Friday: Push/Pull Combos
  • Saturday: Leg Day - Quad Focus

Here's some of the gear we'll use:


Day 1: Push - Chest and Triceps 

Looking to build a strong and defined upper body? A push-focused workout targeting your chest and triceps can help you achieve just that! By incorporating a combination of compound movements and isolation exercises, you can effectively train these muscle groups and improve their strength and size. Let's dive in!


Barbell Bench Press:

   - Reps: 8-12

   - Sets: 3

   - Rest Time: 2 minutes


Dumbbell Flyes:

   - Reps: 10-15

   - Sets: 3-4

   - Rest Time: 90 seconds


Incline Dumbbell Press:

   - Reps: 8-12

   - Sets: 4-5

   - Rest Time: 2 minutes


TRX Suspended Push-Ups:

   - Reps: 10-15

   - Sets: 3

   - Rest Time: 60 seconds


RIP Trainer Chest Press 

   - Reps: 10-15

   - Sets: 3

   - Rest Time: 60 seconds


Tricep Dips:

   - Reps: 8-12

   - Sets: 4-5

   - Rest Time: 2 minutes


TRX Tricep Extension:

   - Reps: 8-12

   - Sets: 3

   - Rest Time: 60 seconds

Day 2: Pull-Back and Biceps

Build a strong back and biceps with this pull-focused workout! Not only will you see improvements in strength and muscle definition, but you'll also improve your posture and decrease your risk of injury. Grab some weights, a suspension trainer and a TRX rip trainer, and let’s get after it!


TRX Low Rows:

   - Reps: 10-15

   - Sets: 3

   - Rest: 45 seconds


Bent-Over Barbell Rows:

   - Reps: 8-12

   - Sets: 4

   - Rest: 60-90 seconds

   

Pull-Ups:

   - Reps: 6-10

   - Sets: 3

   - Rest: 2 minutes


Single-Arm Dumbbell Rows:

   - Reps: 10-12 per arm

   - Sets: 3

   - Rest: 45s seconds


TRX Rip Trainer High Row:

   - Reps: 12-15 

   - Sets: 3

   - Rest: 45 seconds


Barbell Curls:

   - Reps: 8-12

   - Sets: 3

   - Rest: 60 seconds


Hammer Curl:

   - Reps: 8-12

   - Sets: 3

   - Rest: 60 seconds

Day 3: Leg Day - Hamstrings 

It’s time to switch the focus from your upper body to the lower body with this hamstring-focused workout! Strong and flexible hamstrings are essential for overall lower body strength and athletic performance. So let's dive in and get those hamstrings firing!


Romanian Deadlifts:

   - Reps: 8-12

   - Sets: 4

   - Rest: 60-90 seconds


Single-Leg Glute Bridges:

   - Reps: 10-12 per leg

   - Sets: 3

   - Rest: 45-60 seconds


TRX Hamstring Curls:

   - Reps: 12-15

   - Sets: 3

   - Rest: 45-60 seconds


Nordic Hamstring Curls:

   - Reps: 6-8

   - Sets: 3

   - Rest: 60-90 seconds


Seated Leg Curl Machine:

   - Reps: 8-12 per leg

   - Sets: 3

   - Rest: 45-60 seconds


Barbell Hip Thrusts:

   - Reps: 8-12 per leg

   - Sets: 3

   - Rest: 2 minutes

Day 4: Shoulders and Abs

Improve your posture, stability, and overall upper body strength with this shoulder and core-focused session. Whether you're an athlete looking to enhance performance or a fitness enthusiast seeking a challenging workout, this routine will help you achieve your goals. Get ready to engage your core and sculpt your shoulders with the following exercises:


Shoulder Press:

- Reps: 10-12

- Sets: 3

- Rest: 60 seconds


Plank:

- Reps: Hold for 30-60 seconds

- Sets: 3

- Rest: 30 seconds


Lateral Raises:

- Reps: 12-15

- Sets: 3

- Rest: 45 seconds


TRX Pike

- Reps: 10-12

- Sets: 3

- Rest: 30 seconds


Arnold Press:

- Reps: 8-10

- Sets: 3

- Rest: 60 seconds


TRX Side Plank

- Reps: 20-30s hold per side

- Sets: 3

- Rest: 45 seconds


RIP Trainer Plank

- Reps: 30-40s hold

- Sets: 3

- Rest: 45 seconds


If you want to train your abs at different angles, grab a bench and sub in some bench ab exercises to get the full experience. 

Day 5: Push Pull Supersets 

Push-pull supersets are an excellent way to target multiple muscle groups efficiently while keeping your workout dynamic and challenging. By combining pushing and pulling movements, you engage your chest, shoulders, back, and arms in a balanced and effective manner. Whether you're a beginner or an experienced fitness enthusiast, these exercises can help you achieve your upper body goals. 


TRX Chest Press & TRX Mid Row

- Reps: 12-15

- Sets: 3

- Rest: 45 seconds between sets


Push-ups & Seated Cable Rows:

- Reps: 10-12

- Sets: 3

- Rest: 60s seconds between sets


Close-Grip Bench Press & Lat Pulldowns:

- Reps: 10-12

- Sets: 3

- Rest: 60s seconds between sets


Dumbbell Overhead Tricep Extensions & Barbell Bicep Curls:

- Reps: 12-15

- Sets: 3

- Rest: 45 seconds between sets


Day 6: Leg Day - Quad focus 

Looking to sculpt strong and defined quads? Look no further than this leg-day quad-focused workout. By targeting your quadriceps, you can build lower body strength, improve stability, and enhance athletic performance. 


For this leg day, you’ll mostly use barbells, dumbbells, and some leg workout machines. However, building a lower body requires flexibility and muscle coordination. This is why we’ll include some bodyweight exercises using the TRX suspension trainer. 


Barbell Back Squats:

   - Reps: 8-12

   - Sets: 4

   - Rest: 2 minutes


Dumbbell Lunges:

   - Reps: 10-12 per leg

   - Sets: 3

   - Rest: 2 minute


Leg Press:

   - Reps: 12-15

   - Sets: 3

   - Rest: 1-2 minutes


Bulgarian Split Squats:

   - Reps: 10-12 per leg

   - Sets: 3

   - Rest: 1 minute


TRX Pistol Squats:

   - Reps: 8-10 per leg

   - Sets: 3

   - Rest: 1-2 minutes


Calf Raises (Machine or Standing):

   - Reps: 15-20

   - Sets: 3

   - Rest: 1-2 minutes


TRX Rip Trainer Knee Strike:

   - Reps: 12-15 per leg

   - Sets: 3

   - Rest: 1 minute

Remember to start each workout with a dynamic warm-up to prepare your muscles and joints for the workout. Adjust the weights and repetitions based on your fitness level and gradually increase as you progress.

Our 6-day workout split is meant to act as a baseline. While the split is great for building muscle by itself, feel free to sub into exercises that fit your fitness needs. If you don’t want to risk injury, sub in our weight-oriented exercises with different bodyweight movements for the targeted muscle group. You can find plenty of inspiration using the exercises from the TRX Training Club:

How to Recover from Your 6 Day Workout Split

Recovering from a rigorous 6-day workout split is just as crucial as the workout itself. Proper recovery allows your muscles to reset and grow stronger the next time you hit the gym. If you want a successful recovery,  Here’s what you’ll want to do:

  • Aim to sleep at least 7-9 hours a night. 
  • Incorporate active rest days into your routine and do low-impact activities like yoga
  • Eat a well-balanced diet with proteins, carbs, and healthy fats
  • Stretch and do mobility exercises. Include static and dynamic routines. 
  • Listen to your training and adjust your training as needed.

Regardless, adjust the 6-day workout split we’ve provided to how you like to achieve your goals. And most importantly, make sure to rest