OnionPatchMiddle Delts
40 effective weekly sets
6 Day Bodybuilding Workout Program
A 6 day bodybuilding workout program for advanced lifters who want more weekly training exposure and better muscle-group specialization.
70 min
Gym
Advanced
Chest, Back, Quads, Hamstrings, Shoulders, Arms, Calves
Equipment Required
BarbellWeight BenchDumbbellPull Up BarSquat Rack
Quick start
Want a single session before committing to the full plan?
Start with 60-Minute Complete Gym Push Workout, then come back to this program when you want the full weekly structure.
Recommended Warmup
5 Minutes Submaximal Aerobic Warm Up (Optional)
Dynamic Warm Up:
- 10 Leg Swings Front to Back
- 10 Leg Swings Side to Side
- 10 Arm Circles Forward
- 10 Arm Circles Backward
- 10 Cross Body Arm Slaps
- 10 Walking Lunges w/Trunk Rotation
Ramp-up sets for your first main exercise
For your first hard lift for a muscle group, build up with a few lighter ramp-up sets instead of jumping straight into your working weight.
Weekly muscle volume
Using a advanced weekly target of 16-20 sets per muscle group.
Quick summary
Balanced weekly volume
Your average volume is sitting near the recommended weekly target range.
Avg sets / muscle
22.3
LowTarget 16-20High
In range
7
Under target
3
Above target
4
Muscle-by-muscle detailsExpand to review each muscle group and its effective weekly sets.
Expand to review each muscle group and its effective weekly sets.
Note on smaller muscle groups
Minor muscle groups often show up with more effective sets than you may expect because they get trained indirectly as secondary muscles during many compound exercises.
Above target
Biceps
32 effective weekly sets
Rear Delts
32 effective weekly sets
Anterior Delts
30 effective weekly sets
Quads
20 effective weekly sets
Glutes
20 effective weekly sets
Hamstrings
20 effective weekly sets
Lats
20 effective weekly sets
Triceps
20 effective weekly sets
Chest
20 effective weekly sets
Calves
16 effective weekly sets
Errectors
15 effective weekly sets
Scapular Retractors
15 effective weekly sets
Abdominals
12 effective weekly sets
Weekly Plan
Day 1 · Lower
6 exercises · 21 setsTap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
| Exercise | Sets/Reps | RPE | Rest |
|---|---|---|---|
| 5 × 5-9 | 6-9 | 150-210s | |
| 4 × 10-14 | 7-10 | 90-150s | |
| 3 × 18-22 | 7-10 | 90-150s | |
| 3 × 10-13 | 7-10 | 90-150s | |
| 2 × 10-30 | 7-10 | 90-150s | |
| 4 × 16-20 | 7-10 | 90-150s |
Day 2 · Upper
6 exercises · 28 setsTap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
| Exercise | Sets/Reps | RPE | Rest |
|---|---|---|---|
| 5 × 6-9 | 6-9 | 150-210s | |
| 5 × 10-14 | 7-10 | 90-150s | |
| 5 × 7-10 | 7-10 | 150-210s | |
| 5 × 13-17 | 7-10 | 90-150s | |
| 4 × 17-20 | 7-10 | 90-150s | |
| 4 × 16-20 | 7-10 | 90-150s |
Day 3 · Lower
6 exercises · 23 setsTap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
| Exercise | Sets/Reps | RPE | Rest |
|---|---|---|---|
| 5 × 5-9 | 6-9 | 150-210s | |
| 5 × 4-7 | 6-9 | 150-210s | |
| 4 × 18-22 | 7-10 | 90-150s | |
| 3 × 10-13 | 7-10 | 90-150s | |
| 2 × 26-30 | 7-10 | 90-150s | |
| 4 × 16-20 | 7-10 | 90-150s |
Day 4 · Upper
6 exercises · 28 setsTap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
| Exercise | Sets/Reps | RPE | Rest |
|---|---|---|---|
| 5 × 6-9 | 6-9 | 150-210s | |
| 5 × 6-9 | 6-9 | 150-210s | |
| 5 × 7-10 | 6-9 | 150-210s | |
| 5 × 7-10 | 7-10 | 150-210s | |
| 4 × 17-20 | 7-10 | 90-150s | |
| 4 × 16-20 | 7-10 | 90-150s |
Day 5 · Lower
7 exercises · 24 setsTap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
| Exercise | Sets/Reps | RPE | Rest |
|---|---|---|---|
| 5 × 8-12 | 7-10 | 90-150s | |
| 4 × 10-14 | 7-10 | 90-150s | |
| 4 × 18-22 | 7-10 | 90-150s | |
| 3 × 18-22 | 7-10 | 90-150s | |
| 2 × 13-15 | 7-10 | 90-150s | |
| 2 × 10-30 | 7-10 | 90-150s | |
| 4 × 16-20 | 7-10 | 90-150s |
Day 6 · Upper
6 exercises · 28 setsTap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
| Exercise | Sets/Reps | RPE | Rest |
|---|---|---|---|
| 5 × 6-9 | 6-9 | 150-210s | |
| 5 × 6-9 | 6-9 | 150-210s | |
| 5 × 13-17 | 7-10 | 90-150s | |
| 5 × 13-17 | 7-10 | 90-150s | |
| 4 × 17-20 | 7-10 | 90-150s | |
| 4 × 16-20 | 7-10 | 90-150s |
How to Progress
- Progress compounds slowly and use accessories to chase additional local muscle fatigue.
- Track soreness, performance, and motivation so you can pull back before digging a recovery hole.
- Deload proactively when pumps, performance, and joint comfort all start trending down together.
Why this works
Advanced hypertrophy training often benefits from more weekly exposure and more room for direct muscle-group work. A 6 day bodybuilding setup makes that possible while still keeping related patterns organized across the week.
FAQ
Is a 6 day bodybuilding split too much for most people?
For many people, yes. It fits best when training age, recovery habits, and schedule all support higher weekly frequency.
Do all six days need to be equally hard?
No. Some days can be more pump- and accessory-focused while others prioritize the heaviest compounds.
Can I use this during a cut?
Usually only if recovery stays strong. Many lifters need to reduce total training stress during a calorie deficit.
What matters most on advanced bodybuilding plans?
Consistency, exercise execution, and recovery management usually matter more than constantly adding more exercises.
Related workout plans
Complete Gym Workout Plan
A gym-based plan built around full equipment access so you can balance heavy compounds with focused accessory volume.
4 Day Upper Lower Workout Plan for Hypertrophy
A 4 day upper lower workout plan for hypertrophy that balances compound strength work with enough accessory volume to drive visible growth.
5 Day Push Pull Legs Workout Program
A 5 day push pull legs workout program designed for lifters who want more specialization while keeping a balanced weekly structure.
Important safety note
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Check with a qualified healthcare professional before starting or changing a training program, especially if you have an injury, pain, a medical condition, or other health concerns. Use good judgment, train within your limits, and stop if something feels unsafe.
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