When it comes to building strength, improving endurance, and maximizing results, consistency is the key. Many fitness enthusiasts wonder whether training six days a week is the right balance between intensity and recovery. The truth is, with the right mens fitness workouts and a carefully structured plan, a 6-day workout split can be one of the most effective strategies for both beginners and advanced lifters.
In this blog, we’ll explore the best workout split for six days a week, how to structure your sessions, and the science behind optimal training frequency. We’ll also discuss important questions like how often should you change your workout plan and how many days in a week should I workout. Whether you’re hitting the gym or prefer a home fitness workout for men, this guide will help you design a routine that delivers results.
Why Choose a 6-Day Workout Split?
A 6-day workout split is designed for individuals who want to maximize muscle growth, strength, and conditioning while keeping rest minimal but effective. The goal is to target each muscle group with enough volume and intensity while leaving time for recovery.
Some of the main advantages of a 6-day split include:
- Higher Training Frequency – Each muscle group gets trained at least twice per week.
- Improved Recovery Between Muscle Groups – While one group works, another rests.
- Flexibility – Can be customized for strength, hypertrophy, or fat loss goals.
- Discipline & Consistency – A 6-day split builds routine and accountability.
This makes it perfect for anyone who takes their mens fitness workouts seriously.
Example of the Best 6-Day Workout Split
Here’s a popular and effective 6-day split that balances push, pull, and leg training:
Day 1 – Chest & Triceps (Push Day)
- Bench Press – 4 sets of 8-10 reps
- Incline Dumbbell Press – 3 sets of 8-12 reps
- Tricep Dips – 3 sets to failure
- Cable Flys – 3 sets of 12-15 reps
- Skull Crushers – 3 sets of 10 reps
Day 2 – Back & Biceps (Pull Day)
- Pull-Ups – 4 sets to failure
- Barbell Rows – 4 sets of 8-10 reps
- Lat Pulldowns – 3 sets of 12 reps
- Bicep Curls – 3 sets of 12-15 reps
- Face Pulls – 3 sets of 12-15 reps
Day 3 – Legs & Core
- Squats – 4 sets of 6-8 reps
- Deadlifts – 3 sets of 6-8 reps
- Leg Press – 3 sets of 10-12 reps
- Lunges – 3 sets of 12 steps each leg
- Planks – 3 rounds of 60 seconds
Day 4 – Shoulders & Arms
- Overhead Press – 4 sets of 8-10 reps
- Arnold Press – 3 sets of 10 reps
- Lateral Raises – 3 sets of 12 reps
- Barbell Curls – 3 sets of 10 reps
- Tricep Rope Pushdowns – 3 sets of 12 reps
Day 5 – Upper Body Focus (Chest + Back)
- Incline Bench Press – 4 sets of 8-10 reps
- Pull-Ups – 4 sets
- Chest Fly – 3 sets of 12-15 reps
- Seated Row – 3 sets of 10 reps
- Hammer Curls – 3 sets of 12 reps
Day 6 – Lower Body & Conditioning
- Front Squats – 4 sets of 6-8 reps
- Romanian Deadlifts – 3 sets of 8-10 reps
- Bulgarian Split Squats – 3 sets of 12 reps
- Calf Raises – 4 sets of 15-20 reps
- HIIT Cardio – 15 minutes
Day 7 – Rest or Active Recovery
Stretching, foam rolling, light cardio, or yoga.
This routine ensures balance across all major muscle groups and prevents overtraining.
How Often Should You Change Your Workout Plan?
One of the most common questions in mens fitness workouts is how often to change your routine. Generally, it’s recommended to stick to a program for 6–8 weeks before making adjustments.
Signs you should change your plan include:
- Plateau in strength or muscle growth
- Boredom or lack of motivation
- Persistent fatigue or injuries
Changing your workout plan too frequently can hinder progress because your body doesn’t have enough time to adapt. On the other hand, sticking with the same plan forever can lead to stagnation. Aim for a balance: keep your exercises consistent but adjust reps, sets, or intensity over time.
How to Set a Workout Schedule and Stick to It?
Creating a 6-day split is one thing; sticking to it is another. Here are practical tips:
- Pick Set Days – Assign specific days for workouts and treat them like appointments.
- Use Tracking Tools – Apps or journals help track progress.
- Prepare Ahead – Lay out clothes, gear, and meals to reduce excuses.
- Have Backup Options – If you can’t hit the gym, do a home fitness workout for men to stay on track.
- Stay Flexible – Life happens; if you miss a day, adjust instead of quitting.
Consistency is the foundation of long-term fitness success.
How Often Should a 50-Year-Old Strength Train?
For individuals over 50, strength training is essential for maintaining muscle mass, bone density, and overall health. However, recovery takes longer, so a full 6-day split may not be ideal for everyone.
A 50-year-old should aim for 3–4 strength training sessions per week, with rest or light cardio in between. If following a 6-day split, reduce intensity, focus on form, and prioritize recovery. A home fitness workout for men with bodyweight and resistance bands can be an excellent alternative for older adults.
How Many Days in a Week Should I Workout?
The number of workout days depends on goals, fitness level, and recovery ability. For beginners, 3–4 days a week is often enough. For intermediate and advanced individuals looking for maximum results, 5–6 days per week can be highly effective.
A 6-day workout split is best for:
- Muscle building (hypertrophy)
- Athletes needing higher training volume
- People who enjoy routine and structure
It may not be necessary for those just starting out or those with limited recovery capacity.
How Often Should You Train Your Muscles in One Day?
Muscle groups generally need 48–72 hours of recovery after intense training. However, in a 6-day split, each muscle is usually hit twice per week with enough rest in between.
For example, chest may be trained on Day 1 (push day) and Day 5 (upper body). This ensures adequate recovery while still stimulating growth. Training the same muscle twice per day is not necessary for most people and can lead to overtraining.
Instead, focus on progressive overload, proper nutrition, and recovery strategies to maximize results.
Home Fitness Workout for Men – Can You Do a 6-Day Split at Home?
Yes! A home fitness workout for men can follow the same 6-day split structure using bodyweight, resistance bands, or dumbbells. For example:
- Chest & Triceps: Push-ups, dips, resistance band flys
- Back & Biceps: Pull-ups, rows with bands or dumbbells
- Legs & Core: Squats, lunges, planks, glute bridges
- Shoulders & Arms: Pike push-ups, lateral raises with bands
- Upper Body Mix: Combination of push-ups, pull-ups, rows
- Lower Body + HIIT: Squats, lunges, sprints, burpees
This proves you don’t need a gym to follow an effective mens fitness workout routine.
Final Thoughts
A 6-day workout split is one of the most effective training schedules for maximizing muscle growth and strength when done properly. It allows you to train each muscle group with enough frequency while balancing recovery.
The key to success lies in consistency, progressive overload, and smart recovery strategies. Whether you prefer the gym or a home fitness workout for men, the best split is the one you can stick to long-term.
Remember: listen to your body, track your progress, and don’t be afraid to adjust your plan. Fitness is not about perfection—it’s about progress.
