If you’re here, you’re probably done playing around with random workouts and are finally ready to put on real size. You’re looking for structure, intensity, and a plan that actually works. Well, good news — this 6-day muscle mass building guide is all about hypertrophy-focused training, smart recovery, and getting the most out of every rep.
This isn’t a one-size-fits-all plan filled with flashy exercises. It’s grounded in proven training principles, designed to build muscle across your entire body while keeping your joints happy and your motivation high. Let’s break it all down.
Who This Plan Is For
This workout guide is ideal if you:
- Have a few months (or years) of lifting experience under your belt
- Want a high-volume, high-frequency split
- Are training for muscle size, not just strength or conditioning
- Can consistently commit to 6 days a week
You’ll be lifting heavy, hitting each muscle group more than once weekly, and incorporating both compound lifts and isolation work to sculpt your frame.
Weekly Training Split Overview
Here’s how we’ll structure your 6-day routine:
- Day 1: Chest & Triceps
- Day 2: Back & Biceps
- Day 3: Legs (Quads Focus)
- Day 4: Shoulders & Arms
- Day 5: Back & Triceps (Heavy Volume)
- Day 6: Hamstrings & Glutes + Core
- Day 7: Rest or Light Active Recovery
This split lets you hit major muscle groups twice a week with varied angles and intensity. You’re stimulating growth while managing fatigue.
Day 1: Chest & Triceps – The Foundation Press
1. Barbell Bench Press – 4 sets of 6–8
Heavy and controlled. This is your main strength builder.
2. Incline Dumbbell Press – 3 sets of 10
Targets the upper chest for that full look.
3. Cable Flyes (mid position) – 3 sets of 12–15
Go for stretch and squeeze. Keep the form clean.
4. Dips (weighted if possible) – 3 sets to failure
Chest and triceps both take a beating here.
5. Skull Crushers – 3 sets of 10
Keep your elbows tight and avoid flaring.
6. Rope Pushdowns – 3 sets of 12–15
Squeeze hard at the bottom of each rep.
Day 2: Back & Biceps – Width Meets Thickness
1. Pull-Ups (Wide Grip) – 4 sets to failure
Start every back day with bodyweight. Control the motion.
2. Barbell Rows – 4 sets of 8
Pull to your belly button. Great for building density.
3. Single Arm Dumbbell Row – 3 sets of 10 each side
Full stretch at the bottom, big squeeze at the top.
4. Lat Pulldowns – 3 sets of 12
Change the angle for upper back focus.
5. Barbell Curl – 3 sets of 10
Strict form. Don’t swing.
6. Dumbbell Hammer Curl – 3 sets of 12
Targets the brachialis and forearms.
Day 3: Legs (Quad Focus) – Build the Base
1. Barbell Back Squat – 4 sets of 6–8
This is your leg day cornerstone. Go deep.
2. Leg Press – 4 sets of 15
Wide stance or narrow — alternate each week.
3. Walking Lunges – 3 sets of 20 steps
You’ll feel this one in your glutes and quads equally.
4. Leg Extension Machine – 3 sets of 15
Slow reps. Control the contraction.
5. Standing Calf Raises – 4 sets of 20
Pause at the top. Calves need volume.
Day 4: Shoulders & Arms – The 3D Effect
1. Seated Dumbbell Overhead Press – 4 sets of 8–10
Front and medial delts on fire. Full range of motion.
2. Side Lateral Raises – 3 sets of 15
Keep arms slightly bent. Focus on tension, not weight.
3. Barbell Curl Superset w/ Overhead Tricep Extension – 3 rounds of 10 reps each
Mass-building pair for arm thickness.
4. Rear Delt Flyes (Cable or Dumbbell) – 3 sets of 12
Rear delts help balance out your posture and size.
5. Rope Hammer Curls – 3 sets of 12
Good finisher that lights up the forearms.
6. Tricep Kickbacks – 3 sets of 15
Light weight. All about the squeeze.
Day 5: Back & Triceps – Volume Overload
1. T-Bar Row – 4 sets of 8–10
Great for middle back and thickness.
2. Cable Lat Pulldown (close grip) – 3 sets of 12
Focus on keeping your lats engaged, not just pulling with arms.
3. Straight Arm Pulldown – 3 sets of 15
Great lat isolation and perfect for pre-exhausting.
4. Close-Grip Bench Press – 4 sets of 8
A big lift for triceps. Don’t let your elbows flare.
5. Rope Pushdown Superset w/ Dips – 3 rounds
Back-to-back triceps burn. Keep rest short.
Day 6: Hamstrings, Glutes & Core – The Rear Chain
1. Romanian Deadlifts (Barbell or Dumbbell) – 4 sets of 10
Stretch and control — don’t rush the reps.
2. Lying Hamstring Curls – 3 sets of 12
Slow and smooth. Lock in your form.
3. Barbell Hip Thrusts – 3 sets of 10–12
Excellent for glute development. Pause at the top.
4. Cable Kickbacks – 3 sets of 15 per leg
High rep isolation to really fire the glutes.
5. Weighted Leg Raises – 3 sets of 15
Challenge your lower abs.
6. Plank (weighted if possible) – 3 rounds of 45–60 seconds
Recovery and Fueling for Growth
A 6-day training plan means you need to eat and recover like a pro. Muscle is built outside the gym, and this is where your discipline needs to shine.
- Calories: Eat in a 10–15% surplus for clean bulking
- Protein: Aim for at least 1g per pound of bodyweight daily
- Hydration: 3–4 liters of water per day
- Sleep: 7–9 hours each night for muscle repair
- Supplements: Stick to the basics — whey protein, creatine, and maybe a multivitamin
Tips for Staying Consistent
1. Track everything — From sets and reps to how you feel after each workout. Small details add up.
2. Don’t skip warm-ups or cooldowns — Even five minutes of mobility can improve performance and reduce injury risk.
3. Mix up intensity — Every workout doesn’t have to be to failure. Periodize intensity across your week.
4. Adjust based on your recovery — If you’re sore and exhausted, drop a set or take an extra rest day.
Final Thoughts: This Is the Plan to Bulk with Intention
This 6-day muscle mass building guide isn’t just about lifting heavy and hoping for the best. It’s about creating a system — one where effort meets structure, and every session builds on the last.
Stick to it for at least 6 to 8 weeks, eat to support growth, and track your progress. Your physique will thank you. Bigger arms, thicker legs, fuller chest — it all starts with showing up, day in and day out.
Because real muscle isn’t built with one great workout. It’s built through consistent grind and smart execution.
Let this plan be your blueprint — and go build the body you’ve been working for.
