Best 6 Day Workout Routine-Complete Guide 2020

This is the best complete guide 6 Day Workout Routine

In today’s progressive world, where technological advancement is on the rise, we still face threats to our health. As new viruses and diseases emerge, one must keep up with a fast phase environment while keeping healthy and fit. 

However, balancing a weekly workout plan at the gym while working or studying is a challenging task that consumes lots of time and energy. This often leaves one to do a quick and light workout before or after work to avoid getting burnout, leading to less time spent at the gym, and giving up when they see no immediate results. 

Most people want to see quick results and want to have a weekly workout plan to follow and devote 6 days to but are unsure of what is right for them. Deciding on a 6 day workout routine is hard and requires a lot of sacrifices.  

Committing oneself to a weekly workout plan comes with compromises, but having the right weekly workout plan for you and your body by thoroughly understanding what you want and what you need to do will give you the best opportunity to succeed.  

Here we will provide you with the best 6-day workout routine that will help you change yourself for the better. Not only that, but we will also provide you with tips to put into consideration when choosing the tailored weekly workout plan to suit your needs.

The ideal weekly workout plan is to have a 6-day routine that targets specific muscles on a scheduled day and gives time for your body to heal and recover while focusing and developing other muscle groups to train. 

This 6-day routine guide 2020 will deliver and show results quickly without sacrificing health and risking injury. It is a proper guide safe to follow and won’t leave you fatigued or feeling pain that hinders doing normal activities and getting on with your day.

Here are some benefits of having a 6-day workout routine:

  • Get a lean body and lose weight fast
  • A quick increase in muscle volume and mass
  • Feel fitter and healthier in a short space of time
  • A considerable increase in strength 
  • Improved endurance and stamina
  • Burn more fats and enhance the blood cycle
  • A regular weekly plan safe to follow

There are a lot of factors to consider in planning a 6-day workout routine.

Your Body’s Ability to Recover and Heal

Safety is the very first thing you have to consider. You need a 6-day workout routine that won’t give you any nasty injuries. Make sure you leave a lot of time to let your muscles recover and your body heal. Set a schedule of which muscle group to target once or twice a week with light or heavy exercise variation. Alternatively, you can have a twice a week schedule focusing on smaller muscle groups such as biceps, triceps, and calves where there is rest and recovery time in between to accompany light lifting for large muscle groups.

Time Management – A Balance of Life and Workout Schedule

Arrange a weekly schedule for you to go to the gym that is easy to follow, be it after or before your work or studies. Make sure to have proper time to rest and perform other activities for the rest of the day. 

Assess Your Health

Before committing yourself to a weekly workout plan, you must first check you have no underlying health issues. Take proper precautions if you have any health concerns and only perform a task that will not harm your body. If this is your first time having a proper weekly workout plan, be mindful of its effects after or during your workout. 

If you feel any discomfort, stop for a while and take a rest while stretching. If the feeling persists, something is not right, so ask for help and notify the gym staff. 

Your Body Physique 

Whether you are large, thin, or well-built, evaluating your body physique will help you align your weekly workout plan and emphasize parts of your body that you wish to improve quickly.

Type of Weekly Workout Plans to Consider

Everyone who goes to the gym wants to be fit and healthy, but what are your principal reasons for having a 6-day workout routine? Do you want to have a leaner body and lose weight, or do you want to increase your muscle mass and bulk up? Addressing this before starting out on a weekly workout plan will result in a proper workout routine that is well suited to your needs.


healthy die&food

Exercise accompanied by a proper diet will yield faster results. No matter what type of workout routine you have, you must have a proper diet plan that supplements your body’s needs. 

Change in Lifestyle

To devote yourself to a better you, one must make sacrifices. Part of these sacrifices is a lifestyle change. If you are fond of staying up all night partying or watching Netflix and having only a few hours of sleep every day, this 6-day workout routine will not work for you, as your body needs to rest sufficiently. 

If you are a heavy smoker, drinker or like to eat a lot, you must change or lessen these habits to keep your body well-nourished and healthy so you can perform the exercises to your full potential. Lessen the number of calories you take in each day by having a weight loss program. Eating a lot will cause you to yield no significant results in decreasing your weight or toning your body.

Know About the Major Muscle Groups and Where to Focus Your Training Each Day.

Knowing what parts of your body do what and which muscles are involved in performing a particular exercise will help you optimally train specific parts of the body. 

Below are the muscle groups we have in our body:

  • Chest
  • Back
  • Triceps
  • Biceps
  • Hamstrings
  • Shoulders
  • Calves
  • Quadriceps
  • Forearms
  • Trapezius
  • Abs

Working out uses muscles in our body and used muscles need time to rest and recover. Prolonged use of our muscles may lead to discomfort, pain and injury. For muscles to develop, they also need time to rest and absorb nutrients from our bodies.

Muscles comprise cells called ‘muscle fibers’ whose chief quality is contractibility. This is the muscle’s ability to shorten or stretch out as needed, which happens almost every time we move.

Taking Workout Supplements

Taking food supplements while having a workout like Mesomorph Pre-Workout Supplement, Bucked Up Pre-Workout or any other pre or post-workout supplements are essential in providing an additional source of protein for your muscles to use while it recovers and in doing so, get bigger and stronger than before.

These are some benefits of taking Mesomorph Pre-Workout Supplement:

  • Enables you to have an increasing amount of energy when performing a task 
  • Helps you build more lean muscle mass
  • Helps you stay razor sharp and focused on your workout routine
  • An additional source of protein 
  • Helps in muscle recovery

Workout Clothing and Gear

workout clothes and gear

If you plan to have a weekly workout, invest in workout clothing and gear that will comfort you and protection in your daily workout activities. Examples are workout shorts and weightlifting gloves, knee pads, wrist and ankle supports.

There are tons of benefits in wearing the right training gear. Listed below are just some benefits of investing in and wearing proper workout apparel.

Moisture or Sweat-Wicking & Breathability

When you are performing your workouts, you will sweat a lot—if you’re doing it right! Having appropriate workout attire will help you feel cool and dry with their breathable fabric, which wicks away moisture. Most men’s workout gear is designed with performance fabric that won’t promote bacterial growth, giving you confidence that you don’t have smelly workout clothes!

Clothes Durability

Having durable workout gear will last much longer and won’t tear easily. You will feel more confident in your actions, knowing that nothing you wear will come loose or get easily damaged.


The major benefit of wearing proper workout clothing is comfort. Using uncomfortable clothing or shoes, socks and gloves can lead to minor injuries or skin irritations that can cause injuries or skin infections in the long run. Wearing sneakers that aren’t meant for workouts will just hurt your feet.


One of the most important values of wearing proper workout gear such as gloves, shoes, knee pads and wrist supports is they give you protection when performing your exercises. Imagine pulling on a rope without a glove. Your skin may tear and get rope burn, leading to unwanted injuries. You should push yourself to wear workout clothes that ensure you are safe and supported if mishaps happen in the gym.

Improved Range of Motion

Choose flexible workout clothing that supports all motion and actions that your workout entails. Proper workout clothes will not hold you back in your range of motion and limit your reach because it is too tight or too rigid. 

Tools and other methods of working out

Make a Plan and Set Realistic Step-by-Step Goals

Sure, all of us dream of having a ripped body with six-pack abs, but do not be disappointed if you take longer to reach this goal. Rather than having one final goal, set a goal that can be quickly obtained through your workout. Think of the benefits of exercise in itself:

  • Less stress
  • A new hobby 
  • Reduced weight
  • Maintaining an active and healthy lifestyle
  • Living clean and positive

Above are just simple goals that you can easily reach. Once you reach this goal, set another goal for you to reach on the next step.

Know How to Use the Equipment

Try to search online or ask fellow trainers about equipment that isn’t familiar to you. Ask what it is and how you use it. Observe the proper use of equipment. It is not about how many times or how fast you do a set of exercises. It is about how you do it properly and accordingly. Quality not quantity is key here, guys.

Hiring a Coach or a Personal Trainer

Hiring a coach or a personal trainer

Consider hiring a personal trainer who will instruct and assist you with your program. Having someone with you when you are starting out with your weekly fitness plan will encourage you to train and get familiar with the program quicker. 

It will also motivate you to perform and reach your workout goal. If you are just starting, having a pair of eyes to watch you and give you that boost when you want to increase weight is an enormous help, especially if you’re going to the gym alone.

Before deciding on a weekly 6-day workout routine, we need to understand the unique types of workout that we can undertake and how they will affect or change our body. With this knowledge, we can choose which training or workout is the right one for us with surety.

Types of Weekly Workout Plan

Work out to lose weight and build lean muscle. A workout routine’s fundamental purpose is to help you lose weight. This routine focuses on burning more calories with training than you take in, creating a deficit. This includes but is not limited to:

  • Stretch (10 to 12 times for each stretch)
  • Cardio (4 times a week)
  • Push-Ups (12 reps, regular or knees)
  • Sumo squats (12 reps)
  • Squat curls and press (12 reps)
  • Plank hold (30 to 60 seconds)
  • Shoulder press (12 reps)
  • Dumbbell rows (12 reps)
  • Jump squats (12 reps)
  • Reverse lunges (12 reps)
  • Renegade rows (12 reps)

These are just sample exercises for losing weight. There are a lot of other exercises out there too.

Note that for weight loss, a proper low-carb and low-calorie diet must be followed. 

Working Out to Develop and Gain Muscle Mass

This workout routine is for individuals who want to increase the size of their biceps, triceps, chest, shoulder, legs and any other muscle mass. The exercises here mostly consist of heavy lifting and resistance, which work in building size.

Here are some examples of muscle-gaining exercises:

  • Barbell back squat (3 sets of 5 reps)
  • Dumbbell bench press (2 sets of 8 reps)
  • Sumo deadlift (3 sets of 5 reps)
  • Single-arm landmine press (2 sets of 8 reps)
  • Barbell front squat (3 sets of 8 to 10 reps)
  • Close-grip bench press (2 sets of 12 to 15 reps) 
  • Face pull (2 sets of 20 reps)

Taking supplements can greatly improve the results of your workout. Supplements like Mesomorph Pre-Workout, protein powder, meal replacements, multivitamins etc. can make a world of difference.

Work Out to Get Ripped by Losing Fat and Developing Muscle Mass at The Same Time

This workout focuses on two things, burning off fats and increasing muscle size. It also uses methods of routine exercise focusing on the arms and chest for one day or focusing on the legs the next day, giving your muscles time to heal.

Listed below are some exercises that are used in this 6-day workout routine:

  • Crunches (2 sets of 12 reps)
  • Barbell rollouts (2 sets of 8 reps)
  • Seated shoulder press (8 reps)
  • Squats (2 sets of 8 reps)
  • Leg press (12 reps)
  • Bent-over rows (8 reps)
  • Lat pull-downs (2 sets of 8 reps)
  • Bench press (8 reps)
  • Dips (8 reps)
  • Bicep curls (8 reps)

Now that we know what to consider in making a weekly workout plan and have an idea about the different types of workouts and their purposes, it’s time to decide what weekly 6-day workout routine is best suited for us.

Here is a list of 6-day workout routine guides that we can choose from. These vary from power building split workouts, weight reducing, and gaining muscle mass.

Ultimate 6 Day Workout Routine Schedule

This 6-day workout guide will help you immensely in your workout to increase and gain muscle mass.

The weekly workout plan is divided into days. Each day you will have a fresh set of exercises that will target distinct muscle groups. Day 1 is Chest and Triceps, Day 2 means shoulders, Day 3 for abs and biceps, Day 4 is back and biceps, Day 5 is leg day, and Day 6 and Day 7 are scheduled for rest. 

The guide tells you what exercises to perform and how many sets and repetitions to do along with what to avoid while doing the said workout. It has an animated illustration of each workout, making it a lot easier to understand how to perform the exercise.

Below is a quick example of the workout schedule:

6 Day Workout Split Schedule Bottom Line

6 Day Workout Split Schedule Bottom Line–6 Day Gym Workout Schedule

This guide from olympicmuscle focuses on muscle recovery and nutrition. To succeed on a 6-day split workout, one must recover from a workout within two to three days. You can continue to keep working out as long as you can keep on moving your arms and body within their full range of motions, and the soreness does not hinder you. 

Before starting with the 6-day split, you have an introductory article that will help you on how to improve recovery and how to make sure that your body is full of nutrients which help your repair, recovery, and increase in muscle mass. Optimal recovery is broken down into two parts:

Things You Can Do Outside The Gym

This part shows how you can have improvements in diet and how these improvements affect nutrition. They also suggest taking supplements like branch-chain amino acids (BCAAs) and whey protein. 

They also emphasize the importance of sleep, as a lack of sleep leads to unfocused and poor body coordination.

Things You Can Do Inside The Gym

The latter part focuses on how important having high-intensity training is as it benefits you by increasing muscle protein breakdown.

Bodybuilding is about recovery, optimizing the amount of time you can recover in to build muscle in a short period is paramount.

One key factor they give importance to in creating the 6-day workout split is recovery and healing of muscles. They make sure that no major muscle group is being worked on for two consecutive days. When performing repetitions on smaller muscle groups, they set a schedule of workouts that have a variation in intensity and a rest day in between the repetitions.

Below is a copy of their Complete 6-day Gym Workout Routine 2020:

The 6 Day Gym Workout Schedule

  • Day 1 : Chest (Heavy) + Shoulders (Heavy) + Abs
    • Flat Barbell Bench Press
      • 5 Sets:  Warm set of 15 reps followed by sets of 10,8,6,4, reps.
      • After the 5 sets, complete 1 drop set for 20-25 reps.
    • Military press:
      • 5 Sets:  Warm set of 15 reps followed by sets of 10,8,6,4, reps.
    • Incline Barbell Press:
      • 6 Sets: Sets of 10,8,6,6,4,4 reps
      • For every other set, substitute a barbell press for a dumbbell press.
    • Arnold Dumbbell Press
      • 4 sets of 10,8,6,6 reps
      • Follow up with a burnout set of 20-25 reps
    • Low Cable Crossover
      • 4 sets of 12,10,8,8, reps
    • Dumbbell Side Lateral Raise
      • 4 sets of 12,10,8,8,8 reps
    • Incline Dumbbell Flye
      • 4 sets of 12,10,8,8, reps
    • Front Dumbbell Raise
      • 4 Sets of 12,10,8,8, reps
    • Your choice of a 15-20 mins core workout
  • Day 2 : Legs + Triceps + Calfs
    • Barbell Squat
      • 6 sets: 20 rep warm-up, followed by 10,8,8,6,6 sets
    • Triceps Pushdown – V-Bar Attachment
      • 5 sets: 15 rep warm-up, followed by 12,10,8,8 sets
    • Hack Squat
      • 5 sets of 10,8,8,6,4 reps
    • Standing Calf raises
      • 4 sets of 10,8,8,6 reps
    • Skull Crushers
      • 4 sets of 10,8,8,8 reps
    • Box Squat
      • 5 sets of 10,8,8,6, reps
    • Reverse Grip Triceps Pushdown
      • 4 sets of 10,8,8,8 reps
    • Lying Leg Curls
      • 4 sets of 10,8,8,6 reps
    • Seated Calf Raise
      • 4 sets of 10,8,8,6 reps
  • Day 3 : Back (Width) + Abs     (Note: Alternate each back workout with your choice of a 10 min ab workout)
    • Wide-Grip Front Lat Pulldown
      • 6 sets: 20 rep warm-up, followed by 10,8,8,6,6 sets
    • Hammer strength pulldown
      • 5 sets of 10,8,6,6,6 reps
    • Rope Straight-Arm Pulldown
      • 5 sets of 10,8,6,6,6 reps
    • Barbell Shrugs
      • 5 sets of 10,8,6,6,6 reps
  • Day 4 : Arms (Heavy biceps, Light Triceps) + Calfs  
    • Ex-bar Curl
      • 5 sets: 15 rep warm-up, followed by 12,10,8,8 sets
    • Dips – (Triceps Version)
      • 5 sets: 15 rep warm-up, followed by 12,10,8,8 sets
    • Seated Calf Raises
      • 5 sets: 15 rep warm-up, followed by 12,10,8,8 sets
    • Hammer Curls
      • 4 sets of 12,10,8,6 reps
    • Seated Triceps Press
      • 4 sets of 12,10,8,6 reps 
    • Wide-Grip Standing Barbell Curl
      • 4 sets of 12,10,8,6 reps 
    • Concentration Curls  
      • 4 sets of 12,10,8,6 reps 
      • End with a 15-25 reps burn-out set.
    • Smith Machine Calf Raises
      • 4 sets of 12,10,8,6 reps
  • Day 5 : Chest (Light) + Shoulders (Light) + Abs
    • Flat Bench Press
      • 5 Sets:  Warm set of 15 reps followed by sets of 10,8,6,4, reps.
    • Military Press
      • 5 Sets:  Warm set of 15 reps followed by sets of 10,8,6,4, reps.
    • Dumbbell Flyes
      • 4 sets of 12,10,8,8 reps
    • Side Laterals to Front Raise
      • 4 sets of 12,10,8,8 reps
    • Decline Dumbbell Flyes
      • 4 sets of 12,10,8,8 reps
    • Reverse Flyes
      • 4 sets of 12,10,8,8 reps
    • Your choice of a 15-20 min ab workout
  • Day 6 : Rest 
  • Day 7 : Back (Thickness) + Abs     (Note: Alternate each back workout with your choice of a 10 min ab workout)
    • Seated Cable Rows
      • 6 sets: 20 rep warm-up, followed by 10,8,8,6,6 sets
    • Bent-Over Barbell Row
      • 5 sets of 12,10,8,6,6 reps
    • Axle Deadlift
      • 5 sets of 12,10,8,6,6 reps
    • One-Arm Dumbbell Row
      • 5 sets of 12,10,8,6,6 reps

Doug’s 6 Day Cutting Routine 

An intense weekly cutting workout plan that targets every muscle group twice for three days of workout. With only one day off each week, this will surely burn your calories and get you ripped in no time.

The 6-day workout routine comes with notes for a cardio schedule to go with every exercise.

The routine’s principal goal is to burn fat with its advanced training level for a split workout. The course duration is about 6 weeks or 1.5 months, 6 days per week and an hour to 75 minutes per session.

The equipment needed in training are as follows: Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machine. They also recommend trainers to take supplements such as protein powder, meal replacements, multivitamins, fish oil and fat burners.

Daily Workout Schedule:

Day 4: Rest Day

The Powerlifting and Bodybuilding Hybrid Workout Plan for Strength and Size 

On this list of 6-day workout routine complete guides, we have a hybrid weekly workout plan that combines powerlifting and bodybuilding to gain serious, dense muscle and increase strength.

This wants to maximize size without sacrificing strength and avoid injuries or muscle joint pain. The solution to this is “power building.” They are so confident with their blended formula, a programmed mix of West-side barbell powerlifting and old-school high-volume bodybuilding that they promise you that with their weekly routine, you will have significant results in just six weeks.

The program’s goal is to build muscle and increase strength in under 6 weeks. The skill level is intermediate, comprising muscle endurance, power and strength training.

The technique is plenty of pump work accompanied by a dynamic effort method where you lift the weight with explosive movement. You overcome striking points by moving weights as quickly as possible to target and train the nervous system to call upon the biggest and strongest muscle fiber reinforcement.

The Daily Schedule

This daily workout will start by training the chest and biceps using three to four chest exercises and three biceps lifts per session. You are free to experiment and find exercises that suit you best, may it be incline press, floor press or bench press.

The trainee performs two max-effort and two dynamic-effort workouts each week, rotating to a body part split of these muscle groups:

  • Chest
  • Biceps
  • Back
  • Legs
  • Shoulders
  • Triceps

Day 3 of the weekly workout plan is about cardio and recovery. Avoiding injury by giving the muscle time to rest and recover will help improve performance during your workouts. 

Below is the powerlifting and bodybuilding hybrid workout plan’s weekly schedule:

Week 1

Day 1 Chest and Biceps(Weight lifting Yes)

Day 2 Back (Weight lifting Yes)

Day 3 Cardio (Weight lifting No)

Day 4 Legs (Weight lifting Yes)

Day 5 Shoulders and Triceps (Weight lifting Yes)

Day 6 and 7 are rest.

Week 2

Day 1 Chest and Biceps (Weight lifting Yes)

Day 2 Back (Weight lifting Yes)

Day 3 Cardio (Weight lifting no)

Day 4 Legs (Weight lifting Yes)

Day 5 Shoulders and Triceps (Weight lifting Yes)

Day 6 and 7 are rest. 

Training Notes:

Max Effort

Focus on improving one main lift by having a heavy warm-up, followed by whatever main exercise you choose and increasing in weight slowly.

  • Squat
  • Bench Press
  • Deadlift
  • Overhead Press

Dynamic Effort

The goal is to move a weight as quickly and explosively as possible while maintaining proper and perfect form. Rest for 60 seconds and add weight slowly.

Sandbag Workout Routine

A sandbag workout routine can be classified from beginner to advanced depending on the exercise being performed. 

The most common benefit of a sandbag workout is training and developing functional strength. Functional training refers to everyday activities, exercises and training that has real-world applications.

One of the advantages of this workout is the price. All you need is literally just a sack or a bag full of sand used as weights during training.

This is a punishing 30-minute workout using nothing but a sandbag and bench. You do this every day, for 6 days. The 7th day will be your rest day.

Set a timer for 30 minutes. On the first minute do 15 squats with the sandbag, then continue into alternating step-ups for the remainder of the minute. At the beginning of minute two, do ten cleans with the bag, then finish the minute with step-ups. On the 3rd minute, do 10 overhead presses with the sandbag and finish with step-ups. Continue these actions until the 30 minutes is over. If you’re having a hard time, then put the sandbag down.

  • 1 Squat
  • 2 Clean
  • 3 Overhead press
  • 4 Step-up

Final Thoughts

With all the guides we have discussed in coming up with an answer to the best 6-day workout routine in 2020 really depends on the workout you choose for yourself.

Carefully considering what workout yields the results you’re are after is key and these guides will surely help you out with your workout. Whether you want to have a ripped body, increase in muscle mass and strength or simply just to lose weight, burn fat and be more fit and healthy – you can achieve it all through the guides.

There is no right or wrong in choosing from these weekly workout plans as long as that 6-day workout plan aligns with the goals you have set for yourself.

Henry James

Henry James

Founder of I am a web content writer and editor who focus on studying and writing articles about health and wellness ,and believe that it is these qualities could make people healthier in life.

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