6-Day Bodybuilding Split
6-Day Bodybuilding Split is a 6-day bodybuilding training approach focused on muscle building. Use it as a starting point for organizing and tracking consistent training.
What is the 6-Day Bodybuilding Split?
6-Day Bodybuilding Split is a 6-day bodybuilding training approach focused on muscle building. Use it as a starting point for organizing and tracking consistent training. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Press — 3–4 sets
- Incline Press — 3–4 sets
- Fly — 3 sets
- Lateral Raise — 3 sets
- Triceps — 3–4 sets
High-frequency bodybuilding template; distribute volume so recovery remains manageable.
- Pulldown or Pull-Up — 3–4 sets
- Row — 4 sets
- Chest-Supported Row — 3 sets
- Rear Delt Fly — 3 sets
- Curl — 3–4 sets
Use multiple pulling angles to cover the back musculature.
- Squat or Hack Squat — 3–4 sets
- Romanian Deadlift — 3 sets
- Leg Press — 3 sets
- Leg Curl — 3 sets
- Calves — 4 sets
Keep effort high but manage weekly fatigue.
- Overhead Press — 3 sets
- Lateral Raise — 4 sets
- Rear Delt Fly — 3 sets
- Curl — 3 sets
- Triceps Extension — 3 sets
Emphasize delts and arms with controlled hypertrophy work.
- Incline Press — 3 sets
- Machine Press — 3 sets
- Row — 3–4 sets
- Pulldown — 3 sets
- Arms — 2–3 sets each
Pair upper-body muscle groups while keeping total volume sustainable.
- Front Squat or Hack Squat — 3 sets
- Hip Hinge — 3 sets
- Leg Extension — 3 sets
- Leg Curl — 3 sets
- Calves + Weak Point — 3 sets
Finish with lower-body volume and a small amount of individualized weak-point work.
How to use it
- Main movement patterns
- Hypertrophy-focused work
- Accessory exercises
- Manage weekly volume
Who it is for
People seeking a structured bodybuilding routine with a clear weekly schedule.
Goal
Muscle building
Progression
Progress exercises through rep targets and gradual load increases, using planned volume and occasional deloads when performance or recovery declines.
Accuracy note
6-Day Bodybuilding Split is a Gym Log template category rather than one canonical bodybuilding program.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about 6-Day Bodybuilding Split
How many days per week is the 6-Day Bodybuilding Split?
This Gym Log listing is organized as a 6-day-per-week program.
Who is the 6-Day Bodybuilding Split for?
People seeking a structured bodybuilding routine with a clear weekly schedule.
Can I track the 6-Day Bodybuilding Split in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.