If you’re tired of spinning your wheels—doing random curls one day, skipping leg day the next, wondering why your arms still look like spaghetti—it’s probably time for a real plan. Putting on muscle isn’t magic. It’s about consistency, smart training, plenty of food, and a plan that doesn’t leave you overtrained or underfed.
That’s where this 6-day muscle-building guide comes in. It’s heavy when it needs to be, hits every muscle with enough volume, and gives you just enough rest to recover and grow. Plus, it’s simple to follow—no fancy circus moves, no fluff. Just meat-and-potatoes lifting that works when you show up and do it.
If you’re serious about putting on real mass, keep reading. This is the blueprint.
Why 6 Days?
Six days might sound intense, but here’s the thing—splitting your training across six days lets you hit each muscle twice a week. That’s the sweet spot for most people to grow without needing marathon sessions that steal your whole day.
Instead of hammering one body part for two hours (and being sore for five days), you spread the volume out, recover better, and keep the muscles under tension more often. That’s what builds size.
The Split
You’ll use a simple push/pull/legs (PPL) split, done twice per week:
Day 1: Push (chest, shoulders, triceps)
Day 2: Pull (back, biceps)
Day 3: Legs (quads, glutes, hamstrings, calves)
Day 4: Push
Day 5: Pull
Day 6: Legs
Day 7: Rest & recover (do it—don’t skip)
Let’s Break It Down
Day 1 & 4: Push Day
Your push days will hit the front half—chest, shoulders, and triceps.
Core lifts:
- Flat Barbell Bench Press: 4 sets of 6–8 reps
- Incline Dumbbell Press: 3 sets of 8–10 reps
- Seated Dumbbell Shoulder Press: 4 sets of 8 reps
- Dumbbell Lateral Raises: 3 sets of 12–15 reps
- Tricep Rope Pushdowns: 3 sets of 10–12 reps
- Overhead Tricep Extension: 2 sets of 10 reps
Tips:
- Focus on form—elbows at 45 degrees on presses.
- Keep shoulders down and back on bench.
- Control the negative (lowering phase) for max muscle.
Day 2 & 5: Pull Day
This is where you build that wide back and solid biceps.
Core lifts:
- Pull-Ups (assisted if needed): 4 sets to failure
- Barbell Bent-Over Row: 4 sets of 6–8 reps
- Single-Arm Dumbbell Row: 3 sets of 10 reps per side
- Face Pulls: 3 sets of 15 reps
- Barbell Curl: 3 sets of 8–10 reps
- Dumbbell Hammer Curl: 2 sets of 10–12 reps
Tips:
- Pull with your elbows, not your hands—helps hit your lats more.
- Keep your chest up and back flat on rows.
- Don’t swing curls—slow and strict wins.
Day 3 & 6: Leg Day
You can’t skip leg day when you want real mass. Strong legs make your whole frame look balanced.
Core lifts:
- Back Squat: 4 sets of 5–7 reps
- Romanian Deadlift: 4 sets of 8 reps
- Leg Press: 3 sets of 10 reps
- Walking Lunges: 2 sets of 20 steps
- Seated Calf Raise: 3 sets of 12–15 reps
- Standing Calf Raise: 2 sets to failure
Tips:
- Keep your core tight on squats—don’t let your back round.
- Go deep but don’t sacrifice form.
- Drive through your heels to target glutes and hams.
Key Principles To Actually Grow
1. Progressive Overload
Muscle growth needs progressive tension. If you’re lifting the same weights, same reps, week after week—why would your body bother changing?
Add weight when you can lift your rep range with good form. Can’t add weight yet? Do an extra rep or two. Small steps add up big over months.
2. Eat Like It Matters
No calories, no gains—plain and simple. You need to be in a slight calorie surplus to add mass.
- Protein: 0.8–1 gram per pound of bodyweight
- Calories: 300–500 above maintenance daily
- Carbs: Don’t fear them—they fuel your lifts
- Water: Stay hydrated. Muscles are 70% water.
3. Recovery Is Non-Negotiable
Don’t waste all that hard work by cutting sleep short. Shoot for 7–8 hours a night. Rest days mean real rest—walk, stretch, but don’t train heavy.
4. Track Everything
Write it down—weights, reps, sets. Tracking keeps you honest and shows where you’re stalling or crushing it. It’s your road map.
5. Stick To The Basics
No need for fancy moves or “influencer” tricks. Squats, presses, pulls, lunges, rows—these build mass better than machines that isolate tiny muscles. Master the big lifts. Add isolation later for polish.
Sample Weekly Plan
Here’s what a simple week could look like:
Mon: Push (heavy bench focus)
Tues: Pull (heavy rows, pull-ups)
Wed: Legs (big squats)
Thu: Push (shoulders focus)
Fri: Pull (add bicep isolation)
Sat: Legs (posterior chain + calves)
Sun: Rest, eat, recover
Common Muscle-Building Mistakes
- Not eating enough. You won’t gain on a diet built for weight loss.
- Changing exercises every week. Stick to the same moves so you can see progress.
- Lifting too light. Light weights don’t build size—moderate to heavy loads with good form do.
- Skipping legs or back. Big moves build big bodies.
- Not resting enough. More is not always better.
Real Talk: How Long Does It Take?
Don’t expect an overnight miracle. Visible mass takes time—weeks, months, even years to really fill out. Small, steady gains beat big bursts that burn you out.
Focus on adding 0.5–1 pound per week. If you’re gaining faster than that, it’s probably more fat than muscle. Keep an eye on how you look, how you lift, and how you feel.
Final Word
Building muscle isn’t magic—it’s work, but it’s simple work done well. Show up for every session. Eat plenty. Track your lifts. Rest when you’re supposed to.
This 6-day routine hits every muscle twice, gives you enough time under tension, and leaves no excuses. Put in the work, trust the process, and watch your body thank you one rep at a time.
