6 Day Gym Workout Schedule (Beginner to Muscle Gain – Male & Female)

A Simple, Science-Backed WazFlex Training Split

If you’re training 6 days a week, you’re already doing one thing right:
you’re serious about consistency.

But here’s the mistake most people make ,
they train 6 days without a plan, recovery structure, or progression.

A 6 day gym workout schedule only works if:

• volume is balanced

• muscles get enough recovery

• exercises are organized logically

This guide gives you:
✔ a beginner-friendly structure
✔ a muscle-gain focused split
✔ a female-friendly version
✔ clear rest + recovery logic

No overtraining. No bro science.

Is a 6 Day Gym Workout Schedule Good? (Science First)

Yes - if programmed correctly.

Research consistently shows that training each muscle 2× per week leads to better hypertrophy than once per week, when volume is controlled.

A 6-day schedule allows:

• higher weekly volume

• better frequency

• shorter, focused sessions

But only if recovery is respected.

Best Structure for a 6 Day Gym Workout Schedule

The Push / Pull / Legs (PPL) split is the most proven and sustainable for 6 days.

Weekly Layout

• Day 1: Push

• Day 2: Pull

• Day 3: Legs

• Day 4: Push

• Day 5: Pull

• Day 6: Legs

• Day 7: Rest

Each muscle group gets:
✔ trained twice weekly
✔ 48–72 hours recovery
✔ progressive overload opportunity

6 Day Gym Workout Schedule for Beginners

If you’re new, your goal is:

• learning form

• building joint strength

• avoiding burnout

Beginner Rule:

👉 Stop 2 reps before failure
👉 Keep sessions under 75 minutes

Day 1 & 4 – Push (Chest, Shoulders, Triceps)

• Bench Press / Machine Press – 3×10

• Incline Dumbbell Press – 3×10

• Shoulder Press (Machine/Dumbbell) – 3×10

• Lateral Raises – 3×12–15

• Triceps Pushdowns – 3×12

Day 2 & 5 – Pull (Back, Biceps)

• Lat Pulldown – 3×10

• Seated Cable Row – 3×10

• One-Arm Dumbbell Row – 3×10

• Face Pulls – 3×15

• Dumbbell Curls – 3×12

Day 3 & 6 – Legs + Core

• Leg Press – 3×10

• Romanian Deadlift – 3×10

• Walking Lunges – 3×12/leg

• Leg Curl – 3×12

• Standing Calf Raises – 3×15

• Plank – 3×30–45 sec

6 Day Gym Workout Schedule for Muscle Gain

For muscle gain, volume + progressive overload matter more than exercise variety.

Muscle Gain Guidelines:

• 10–20 sets per muscle/week

• 6–12 rep range for most lifts

• Train close to failure on last set

Progression Rule:

If you hit the top reps → increase weight next week.

Advanced Push Day (Hypertrophy Focus)

• Barbell Bench Press – 4×6–8

• Incline Dumbbell Press – 3×8–10

• Seated Shoulder Press – 3×8–10

• Cable Lateral Raises – 3×12–15

• Skull Crushers – 3×10–12

Advanced Pull Day

• Deadlift / Rack Pull – 3×5

• Pull-Ups / Lat Pulldown – 4×8–10

• Chest-Supported Row – 3×10

• Rear Delt Fly – 3×15

• Barbell Curl – 3×8–10

Advanced Legs Day

• Squats – 4×6–8

• Romanian Deadlift – 3×8–10

• Leg Press – 3×10

• Leg Curl – 3×12

• Standing Calf Raise – 4×12–15

6 Day Gym Workout Schedule for Female

Women do not need a “light” version ,
they need smart volume and recovery.

Key differences:

• better recovery between sets

• less upper-body fatigue

• excellent response to glutes & legs

Female-Friendly Adjustments:

✔ slightly higher reps
✔ more glute volume
✔ less ego lifting

Female Push Day

• Incline Dumbbell Press – 3×10

• Machine Chest Press – 3×12

• Arnold Press – 3×10

• Lateral Raises – 3×15

• Rope Triceps Pushdown – 3×12

Female Pull Day

• Assisted Pull-Ups / Lat Pulldown – 3×10

• Seated Cable Row – 3×12

• Dumbbell Row – 3×10

• Face Pulls – 3×15

• Hammer Curls – 3×12

Female Legs + Glutes Day

• Hip Thrusts – 4×10

• Squats or Goblet Squats – 3×10

• Bulgarian Split Squats – 3×8/leg

• Leg Curl – 3×12

• Cable Kickbacks – 3×15

Common Mistakes in a 6 Day Gym Workout Schedule

🚫 Training to failure every day
🚫 No rest day
🚫 Junk volume
🚫 No progression plan
🚫 Ignoring sleep & nutrition

Remember:
6 days of smart training beats 6 days of punishment.

Who Should NOT Follow a 6 Day Gym Workout Schedule?

Avoid 6 days if:

• you’re sleeping <6 hours

• you’re cutting aggressively

• joints are constantly sore

In that case, 4–5 days is better.

Final Verdict

A 6 day gym workout schedule works brilliantly when:
✔ frequency is high
✔ volume is controlled
✔ recovery is respected

Whether you’re:

• a beginner

• training for muscle gain

• or following a female-focused plan

Structure beats intensity.
Consistency beats motivation.