6 Day Bodybuilding Split
One primary muscle group per session, six days a week — maximum focus and weekly volume.
Goal
Build Muscle • Improve Physique • Muscle Definition
Difficulty
Intermediate
Program length
8 Weeks
Training days
6 Days Per Week
Workout duration
60–75 Minutes
Equipment
Full Gym
Who Is This Program For?
This program is ideal for intermediate lifters who can consistently train six days per week and want to dedicate each workout to one primary muscle group.
It is best suited for those whose primary goal is muscle growth, aesthetics, symmetry and improving lagging body parts through higher weekly training volume.
Why This Program Works
01
Maximum focus on one muscle group each workout.
02
Higher weekly training volume for muscle growth.
03
Plenty of recovery before training the same muscle again.
04
Allows better mind-muscle connection.
05
One of the most popular bodybuilding workout splits.
Weekly Schedule
Monday
Chest
Tuesday
Back
Wednesday
Shoulders
Thursday
Legs
Friday
Arms
Saturday
Abs & Cardio
Sunday
Rest
Chest
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 4 | 6–8 | 2 min |
| Incline Dumbbell Press | 3 | 8–10 | 90 sec |
| Machine Chest Press | 3 | 10–12 | 90 sec |
| Pec Deck Fly | 3 | 12–15 | 60 sec |
| Cable Chest Fly | 2 | 12–15 | 60 sec |
Back
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Deadlift | 3 | 5 | 3 min |
| Lat Pulldown | 3 | 8–10 | 90 sec |
| Chest Supported Row | 3 | 8–10 | 90 sec |
| Seated Cable Row | 3 | 10–12 | 90 sec |
| Straight Arm Pulldown | 2 | 12–15 | 60 sec |
Shoulders
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Seated Dumbbell Shoulder Press | 4 | 8–10 | 90 sec |
| Dumbbell Lateral Raise | 3 | 12–15 | 60 sec |
| Rear Delt Fly | 3 | 12–15 | 60 sec |
| Face Pull | 3 | 12–15 | 60 sec |
| Dumbbell Shrugs | 3 | 10–12 | 60 sec |
Legs
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Squat | 4 | 6–8 | 2–3 min |
| Romanian Deadlift | 3 | 8–10 | 2 min |
| Leg Press | 3 | 10–12 | 90 sec |
| Leg Extension | 3 | 12–15 | 60 sec |
| Seated Leg Curl | 3 | 12–15 | 60 sec |
| Standing Calf Raise | 4 | 12–15 | 60 sec |
Arms
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Close Grip Bench Press | 3 | 8–10 | 90 sec |
| Cable Triceps Pushdown | 3 | 10–12 | 60 sec |
| Overhead Rope Extension | 3 | 12–15 | 60 sec |
| EZ Bar Curl | 3 | 8–10 | 60 sec |
| Incline Dumbbell Curl | 3 | 10–12 | 60 sec |
| Hammer Curl | 2 | 12–15 | 60 sec |
Abs & Cardio
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Hanging Leg Raise | 3 | 12–15 | 60 sec |
| Cable Crunch | 3 | 12–15 | 60 sec |
| Russian Twist | 3 | 20 | 60 sec |
| Plank | 3 | 45–60 sec | 60 sec |
| Incline Treadmill Walk | 20 Minutes | Moderate Pace | — |