6-DAY WORKOUT SPLIT
Included with All Access subscription
With six days of training and one day of rest, our 6-day workout split is designed for those who want to maximize muscle growth and strength through a structured, expert-backed program.
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High-frequency training for serious lifters. Six days per week with targeted muscle groups each session. Maximum volume and recovery built in for those ready to push their limits.
Once you purchase, you get instant access to the full program. Read through the materials, pick your training days, and you're ready to go. The program guides you step by step.
Equipment is flexible. Most exercises can be adapted to dumbbells, resistance bands, or bodyweight. Even with no gym access, you can complete this program. The full program includes alternatives for every exercise.
Program Preview
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REAL TRANSFORMATIONS
Derek
2.7 Year Transformation
"The 6-day split took my training to the next level. Incredible volume and results with proper programming."
Sofia
2.3 Year Transformation
"High-frequency training done right. My strength and size gains have been phenomenal."
Tyler
2.8 Year Transformation
"Best advanced program I've followed. The structure keeps me fresh despite training 6 days a week."
Complete Bundle
When you purchase the 6-Day Workout Split, you get everything needed for maximum training frequency.
6-Day Workout Split
High-frequency program combining strength and hypertrophy for maximum growth.
Warm-up Program
Essential routines to prepare for training and reduce injury risk.
Extended Theory
Science-backed guidance on technique, nutrition, and progressive overload.
WHY CHOOSE
US
6-DAY WORKOUT SPLIT Premium | OTHERS GENERIC | |
|---|---|---|
High-Frequency Training (6 Days) | ||
Strength and Hypertrophy Combined | ||
Structured Push/Pull/Legs Split | ||
Progressive Overload System | ||
Complete Nutrition Guidance |
FREQUENTLY ASKED QUESTIONS
For advanced lifters who recover well, 6 days provides optimal frequency and volume. Beginners should start with 3-4 days.
You get one full rest day per week, plus active recovery is encouraged on training days (stretching, walking).
Yes. High training frequency requires proper fuel—prioritize protein (1.6–2.2g per kg) and adequate calories for recovery.
This is designed for intermediate to advanced lifters. If you're new, we recommend starting with our 3- or 4-day programs.
LATEST REVIEWS
Trusted by clients worldwide- C
Cameron
US•9 reviews•3 months agoMaximum volume for maximum gains
Training 6 days a week provides incredible volume. I've made the fastest gains of my life on this program. The split all...
- V
Viktor
RU•7 reviews•4 months agoTransformed my entire physique
The 6-day structure hit every muscle from multiple angles throughout the week. My physique transformed completely in 8 w...
- E
Erik
SE•5 reviews•2 months agoLove training 6 days a week
I'm passionate about lifting and this program matches my dedication. Training is my favorite part of the day and doing i...
- N
Noah
AT•8 reviews•5 months agoStrength gains on every lift
The high frequency built serious strength. Every major lift increased significantly over the 8 weeks. The combination of...
- E
Ethan
AU•3 reviews•1 month agoBuilt the physique I always wanted
After 8 weeks on the 6-day program, my body transformed. Every muscle group developed noticeably. The high training freq...
- L
Lucas
FR•6 reviews•6 months agoPerfect for competition prep
I used this program during my bodybuilding prep and it was perfect. The volume and frequency built quality muscle while...
- G
Giovanni
IT•4 reviews•4 months agoEvery body part is hit perfectly
The program structure ensures complete development. Upper body gets hit multiple times per week and legs get proper volu...
- A
Aleksander
PL•2 reviews•3 months agoAdvanced lifter gains
As an advanced lifter, I needed higher volume to progress. This 6-day program provided exactly that. I broke through pla...
- S
Sean
IE•1 review•5 months agoLifestyle program for dedicated athletes
This program is for those who make training a priority. Six days a week requires commitment but the results justify it....
- C
Cameron
US•9 reviews•3 months agoMaximum volume for maximum gains
Training 6 days a week provides incredible volume. I've made the fastest gains of my life on this program. The split all...
- V
Viktor
RU•7 reviews•4 months agoTransformed my entire physique
The 6-day structure hit every muscle from multiple angles throughout the week. My physique transformed completely in 8 w...
- E
Erik
SE•5 reviews•2 months agoLove training 6 days a week
I'm passionate about lifting and this program matches my dedication. Training is my favorite part of the day and doing i...
- N
Noah
AT•8 reviews•5 months agoStrength gains on every lift
The high frequency built serious strength. Every major lift increased significantly over the 8 weeks. The combination of...
- E
Ethan
AU•3 reviews•1 month agoBuilt the physique I always wanted
After 8 weeks on the 6-day program, my body transformed. Every muscle group developed noticeably. The high training freq...
- L
Lucas
FR•6 reviews•6 months agoPerfect for competition prep
I used this program during my bodybuilding prep and it was perfect. The volume and frequency built quality muscle while...
- G
Giovanni
IT•4 reviews•4 months agoEvery body part is hit perfectly
The program structure ensures complete development. Upper body gets hit multiple times per week and legs get proper volu...
- A
Aleksander
PL•2 reviews•3 months agoAdvanced lifter gains
As an advanced lifter, I needed higher volume to progress. This 6-day program provided exactly that. I broke through pla...
- S
Sean
IE•1 review•5 months agoLifestyle program for dedicated athletes
This program is for those who make training a priority. Six days a week requires commitment but the results justify it....
- C
Cameron
US•9 reviews•3 months agoMaximum volume for maximum gains
Training 6 days a week provides incredible volume. I've made the fastest gains of my life on this program. The split all...
- V
Viktor
RU•7 reviews•4 months agoTransformed my entire physique
The 6-day structure hit every muscle from multiple angles throughout the week. My physique transformed completely in 8 w...
- E
Erik
SE•5 reviews•2 months agoLove training 6 days a week
I'm passionate about lifting and this program matches my dedication. Training is my favorite part of the day and doing i...
- N
Noah
AT•8 reviews•5 months agoStrength gains on every lift
The high frequency built serious strength. Every major lift increased significantly over the 8 weeks. The combination of...
- E
Ethan
AU•3 reviews•1 month agoBuilt the physique I always wanted
After 8 weeks on the 6-day program, my body transformed. Every muscle group developed noticeably. The high training freq...
- L
Lucas
FR•6 reviews•6 months agoPerfect for competition prep
I used this program during my bodybuilding prep and it was perfect. The volume and frequency built quality muscle while...
- G
Giovanni
IT•4 reviews•4 months agoEvery body part is hit perfectly
The program structure ensures complete development. Upper body gets hit multiple times per week and legs get proper volu...
- A
Aleksander
PL•2 reviews•3 months agoAdvanced lifter gains
As an advanced lifter, I needed higher volume to progress. This 6-day program provided exactly that. I broke through pla...
- S
Sean
IE•1 review•5 months agoLifestyle program for dedicated athletes
This program is for those who make training a priority. Six days a week requires commitment but the results justify it....
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