Best 6-Day Workout for Hypertrophy

Overview

Weekly schedule

• Day 1— Push A

  • Barbell or dumbbell bench press
  • Overhead press
  • Incline press or dips
  • Lateral raises
  • Triceps extension

• Day 2— Pull A

  • Barbell or chest-supported row
  • Lat pulldown or pull-up
  • Seated cable row
  • Face pulls
  • Biceps curl

• Day 3— Legs A

  • Squat or leg press
  • Romanian deadlift
  • Lunges or split squats
  • Leg curl
  • Calf raise

• Day 4— Push B

  • Incline press
  • Seated DB press
  • Cable fly
  • Lateral raise
  • Overhead triceps

• Day 5— Pull B

  • Deadlift or rack pull (optional)
  • Pull-up
  • Chest-supported row
  • Rear delt fly
  • Curl variation

• Day 6— Legs B

  • Front squat or goblet squat
  • Hip thrust
  • Walking lunge
  • Leg extension
  • Standing calf

• Day 7— Rest

  • Easy walk
  • Stretch

Set and rep guidance

Primary compounds: 6–12 reps for 3–4 sets. Isolation: 8–15 reps for 2–4 sets. Weekly hard sets per major muscle: roughly 10–20. Train most compounds near 1 RIR; isolation can go to technical failure.

Progression

Periodize: 3–4 weeks of accumulating volume, 1 intensity week, then a deload. Specialize 1–2 lagging muscles with extra weekly sets without blowing past recovery. Add a rep or a small load increase when you finish all sets in the target range with good form.

Who it's for

Experienced lifters with strong recovery and a stable schedule.

FAQ

Who should avoid 6 days?

Anyone sleeping poorly or missing meals regularly.

One rest day enough?

Often yes if volume is controlled; take an extra rest when performance tanks.

Cardio?

Prefer walking; intense cardio may need its own fatigue budget.