Learn about a 6-day workout split that is tailored to promote muscle gain
A highly effective workout routine for muscle gain is the 6-day workout split. This training program is designed to target different muscle groups on each day of the week, allowing for optimal muscle growth and recovery. By dividing your workouts into specific muscle groups, you can focus on intense training sessions that stimulate muscle growth while giving ample time for rest and recovery.
Allow your body enough time to recover between workouts to prevent overtraining and injury. Aim for at least 7-8 hours of quality sleep each night to support muscle repair and growth. Additionally, consider incorporating rest days into your training schedule to give your muscles ample time to recover and rebuild.
During this workout split please add more protein foods in your diet plan.
To increase muscle mass in combination with physical activity, it is recommended that a person that lifts weights regularly or is training for a running or cycling event eat a range of 1.2-1.7 grams of protein per kilogram of body weight per day.
We will talk about High Protein foods in the last part of this article.
Here is your 6 day workout split to build muscle gain
| 1 |
Chest, Shoulder and Triceps |
| 2 |
Back, Traps and Biceps |
| 3 |
Quads, Hamstrings and Calf |
| 4 |
Chest, Shoulder and Triceps |
| 5 |
Back, Traps and Biceps |
| 6 |
Quads, Hamstrings and Calf |
| 7 |
Full Rest |
Day 1 - Chest, Shoulder and Triceps
| Barbell Bench Press |
6 to 12 |
5 |
| Incline Dumbbell Press |
8 to 16 |
3 |
| Shoulder Dumbbell Press |
6 to 12 |
4 |
| Dumbbell Front Raise |
8 to 16 |
3 |
| Dips |
Failure |
3 |
| Cable Press Down (rope) |
8 to 16 |
3 |
| Cable Reverse Press Down |
6 to 12 |
3 |
Day 2 - Back, Traps and Biceps
| Deadlift |
6 to 12 |
4 |
| Cable Lat Pulldown |
8 to 16 |
3 |
| Straight arm pulldown |
8 to 16 |
3 |
| Dumbbell Shrugs |
8 to 16 |
5 |
| Biceps Curls |
8 to 16 |
3 |
| Cable Hammer Curls (rope) |
8 to 16 |
3 |
| Cable Rear delt fly |
6 to 12 |
3 |
Day 3 - Quads, Hamstrings and Calf
| Barbell Squats |
6 to 12 |
4 |
| Barbell Romanian Deadlift |
8 to 16 |
3 |
| Barbell Hip Thrusts |
8 to 16 |
3 |
| Dumbbell Lunges |
8 to 16 |
4 |
| Leg Extension |
8 to 16 |
4 |
| Seated Calf raise |
8 to 16 |
4 |
| Abdominal Crunches |
Failure |
5 |
Day 4 - Chest, Shoulder and Triceps
| Dumbbell Bench Press | 6 to 12 |
5 |
| Pec Dec Fly | 8 to 16 |
4 |
| Shoulder Front Press (Barbell) | 6 to 12 |
3 |
| Dumbbell Side Raise |
8 to 16 |
3 |
| Dips |
Failure |
4 |
| Close Grip Bench Press |
8 to 16 |
3 |
| Skull Crushers |
6 to 12 |
3 |
Day 5 - Back, Traps and Biceps
| T-Bar Row | 6 to 12 |
4 |
| One Arm Dumbbell Row |
8 to 16 |
3 |
| Deadlift | 6 to 12 |
3 |
| Barbell Shrugs |
8 to 16 |
3 |
| EZ Curl Bar (Preacher) |
6 to 12 |
5 |
| Incline Dumbbell Curls |
8 to 16 |
3 |
| Cable Lateral Raises | 8 to 16 |
3 |
Day 6 - Quads, Hamstrings and Calf
| Barbell Squats | 6 to 12 |
4 |
| Leg Press | 8 to 16 |
3 |
| Dumbbell Lunges | 8 to 16 |
3 |
| Lying Leg Curls |
8 to 16 |
4 |
| Leg Extension |
8 to 16 |
4 |
| Calf raise |
Failure |
5 |
| Abdominal Crunches |
Failure |
5 |
Day 7 - Full Rest
High Protein Foods (Amount Per 100 grams)
Kidney Beans
- Calories 333
- Total Fat 0.8 g
- Saturated fat 0.1 g
- Cholesterol 0 mg
- Sodium 24 mg
- Potassium 1,406 mg
- Total Carbohydrate 60 g
- Dietary fiber 25 g
- Sugar 2.2 g
- Protein 24 g
Peanuts
- Calories 567
- Total Fat 49 g
- Saturated fat 7 g
- Cholesterol 0 mg
- Sodium 18 mg
- Potassium 705 mg
- Total Carbohydrate 16 g
- Dietary fiber 9 g
- Sugar 4 g
- Protein 26 g
Paneer
- Carbohydrates 23.3 g
- Sugars 22.5 g
- Fat 15.5 g
- Protein 15.9 g
Broccoli
- Calories 34
- Total Fat 0.4 g
- Cholesterol 0 mg
- Sodium 33 mg
- Potassium 316 mg
- Total Carbohydrate 7 g
- Protein 2.8 g
Eggs
- Calories 155
- Total Fat 11 g
- Saturated fat 3.3 g
- Cholesterol 373 mg
- Sodium 124 mg
- Potassium 126 mg
- Total Carbohydrate 1.1 g
- Dietary fiber 0 g
- Sugar 1.1 g
- Protein 13 g
Tuna
- Calories 132
- Total Fat 1.3 g
- Saturated fat 0.4 g
- Cholesterol 60 mg
- Sodium 47 mg
- Potassium 522 mg
- Total Carbohydrate 0 g
- Dietary fiber 0 g
- Protein 28 g
Chicken Breast
- Calories 165
- Total Fat 3.6 g
- Saturated fat 1 g
- Cholesterol 85 mg
- Sodium 74 mg
- Potassium 256 mg
- Total Carbohydrate 0 g
- Dietary fiber 0 g
- Sugar 0 g
- Protein 31 g
