6 Day Workout Plan For Serious Mass & Strength

Looking for a complete and well-balance 6-day workout routine to help you gain mass, burn fat, and increase your endurance?

You came to the right spot!

This 6-day workout routine is designed to be balanced and has multiple phases

These phases include:

1. Hypertrophy phase
2. Endurance phase
3. Strength phase

In this article, you will get the 6-day workout plan step by step, as well as the reasoning and science that backs it.

Benefits of this 6-day workout plan

Since the workouts in this 6-day workout plan are constantly being mixed up, your body will not be able to adapt to your workouts, and if combined with a sufficient diet plan, will allow for great results.

Here is what to expect in each of the 4 phases:

• Phase 1: Gain size
• Phase 2: Lose weight
• Phase 3: Improve endurance
• Phase 4: Gain Strength

Make sure to rest

I included some rest days because it is very important to give your body rest to recover.

Your body grows while resting so it is imperative that you don’t work out on rest days.

Make sure throughout this workout routine to feel your body. This program is very challenging and will push your body to the limit.

If you feel like you cannot complete a workout and you need a break, take it! It is very important to listen to what your body is telling you.

It will let you know when enough is enough. If you feel like you cannot complete the workout or that you need to take a short break, take it!

Take a break during the workout and then continue or just call it a day, rest, and come back the next day ready to work hard again.

If a particular exercise is too challenging and/or causes pain, eliminate it from the program. Feel free to shoot us an email and we will send you a great replacement exercise to do instead.

Stay hydrated

Make sure to keep hydrated at all times. Carry a gallon of water with you wherever you go and drink constantly throughout the day.

How the workout plan is laid out

On all the exercises I included repetitions and amount of sets.

However, I did not include the amount of weight.

I have no idea what weight you are capable of lifting, so as you go to the gym, figure out what weight works best for you for each exercise.

When the workout description says to do 15 reps, this means that you choose a weight that you can complete only 15 reps.

Therefore, if you choose a weight and as you’re completing your 15^th rep, you realize that you can probably do 5 additional reps, the weight you are using is not heavy enough.

Choose a heavier weight that allows you to only complete 15 reps.

The same goes the other way as well.

If you choose a weight that allows you to complete only 10 reps, choose a lighter weight.

Record all of your weights and reps in a journal.

This will allow you to challenge yourself to improve, to see your progression, and to know what weight to choose for each exercise the next time you work out without having to think about it.

When working out, make sure to use good form on all the exercises.

Use slow, controlled movements and pay attention to detail in the exercise descriptions to avoid any possibility of injury.

If you have any questions at all, don’t hesitate to email us and we will be more than happy to answer any questions.

The 6-Day Workout Routine

Week 1:

• Very high intensity with no rest in between exercises.
• Complete all exercises listed below continuously with no rest
• After completing the set of exercises (called a circuit), take a 2-minute rest and repeat 2 additional times for a total of 3 circuits ( each circuit is considered one set)

Monday: Upper Body

Warm-up:

• 30 Seconds Of Jump Rope
• A Couple Set Of Pushups (just to get the blood flowing)
• Arm Circles (I like to use a 5 pound weight to warm up my shoulders)
• Set of pullups

Workout Routine:

• Flat Bench Press- 15 repetitions
• Pushups (until failure)
• Bent Over dumbbell row- 15 reps
• Assisted Neutral Grip Pull-Ups (Use just enough assisted weight to allow you to do 15 reps)
• Standing Dumbbell Bicep Curls- 15 reps
• Overhead Triceps Extension- 15 reps
• Lateral/Front Raises – 10 reps each (So do 10 reps of lateral raises followed by 10 reps of front raises)
• Standing Barbell Shoulder Press- 15 reps
• Captain’s Chair leg raise (abs) – until failure
• Crunches with legs in the air (abs) – until failure
  • With your legs in the air, crunch up so that your shoulder raises slightly above the ground
  • Hold for 2 seconds
  • Lower yourself to starting position and repeat

Take a 2 minute rest and repeat – Do this 3 times for a total of 3 sets.

Tuesday:

• 45 minutes of cardio of your choice (running, elliptical, biking, basketball, etc)

Wednesday: Lower body

Warm-up:

• 5 Minute Bike Warm-Up
• 30 Seconds Of Jump Rope
• Body Weight Squats
• Walking lunges
• Fire hydrants

Workout Routine:

• Dumbbell Squats- 15 reps
  • Hold a dumbbell in each hand
  • Keep feet shoulder width apart and keep your chest up with head pointing forward
  • Lower yourself so that the angle in your knee joint is 90 degrees
  • Hold for a second and raise yourself to starting position
• Barbell Romanian Deadlifts -15 reps
• Split Squats- 15 reps each side

• Squat Jumps- 15 jumps
• Calf Raises- 15 reps
• Front Plank – 1 minute or until failure
• Side Plank- 1 minute hold on each side or until failure
  • The same concept as a front plank except you are lying on one side
  • You will be leaning on your forearm with your other arm behind your back
  • Make sure your back is flat with no arch
  • Keep your feet staggered, not on top of each other
  • After completing one side, do the other side the exact same way

Take a 2 minute rest and repeat for a total of 3 sets

Thursday: off

Friday:

• 45 minutes of cardio of choice (running, elliptical, stair master, bike, sports, etc.)

Saturday: Full Body

Warm-up:

• 5 Minute Bike Warm-Up
• 30 seconds of jump rope
• Body Weight Squats
• Walking lunges
• Pushups
• Arm circles with 5 pound weight

Workout Routine:

•  Bent Over Dumbbell Row (15 reps)
• Leg Press (15 reps)
• Dumbbell Bench Press (15 reps)
• Romanian Deadlift (15 reps)
• Push-Ups (until failure)
• Assisted Wide Grip Pull-Ups (15 reps)
• Squat Jumps (15 reps)
• Front Plank (1 minute)
• Captain’s Chair Leg Raises- until failure

Take a 2-minute rest and perform the circuit 2 more times for a total of 3 sets.

Sunday

This is going to be a light day. We don’t want to push your body too fast too quickly to cause an injury and a key to training effectively is not to over-train.

The workout routine:

Cardio of choice (i.e. Run, bike, elliptical, basketball, boxing, tennis, etc.)

• Perform one of these cardio choices for 30-45 minutes. This is a light day, therefore I want you to go at a comfortable pace and do not overexert yourself.

Weeks 2-4 of 6 day workout routine

• Same type of workouts as week 1, except the frequency (days per week) is increased
• Complete each circuit of exercises, take a 2 minute rest, and repeat 2 additional times for a total of 3 circuits.

Monday: Chest, Triceps, Shoulders

Warm-up:

• 5 Minute Bike Warm-Up
• 30 Seconds Of Jump Rope
• A Set Of Pushups (just to get the blood flowing)
• Arm Circles (I like to use a 5 pound weight to warm up my shoulders)

Workout Routine:

• Dumbbell Flat Bench Press (15 reps)
• Lying Down Dumbbell Triceps Extensions (15 reps)
• Lateral Raises (15 reps)
• Front Raises (15 reps)
• Cable Chest Flies (15 reps)
• Seated Dumbbell Press (15 reps)
• Triceps Pushdowns (bar) (15 reps)
• Push-ups (until failure)

Take a 2 minute rest and repeat for a total of 3 sets.

Tuesday: Back, Biceps, Abs

Warm-up:

• 30 Seconds Of Jump Rope
• A Couple Set Of Pushups (just to get the blood flowing)
• Arm Circles (I like to use a 5 pound weight to warm up my shoulders)
• Set of pullups

Workout Routine:

• Lat Pulldown (15 reps)
• Seated Row (15 reps)
• Standing Dumbbell  Hammer Curls (15 reps)
• Bent Over Dumbbell Back Flies (15 reps)
  • Take 2 dumbbells
  • From a standing position, bend over so that your back is flat and almost parallel to the floor
  •  Raise your arms to the side (with a dumbbell in each hand) to contract your back.
  • Hold for a second at the top, and then bring your arms back to the starting position and repeat
• Standing Spider Man Curls (15 reps)
• Assisted Pull-Up (Neutral Grip -15 reps)
• Assisted Pull-Up (Reverse Grip-15 reps)

Take a 2 minute rest and repeat the circuit for a total of 3 sets.

Wednesday: legs

Warm-up:

• 5 Minute Bike Warm-Up
• 30 Seconds Of Jump Rope
• Body Weight Squats
• Walking lunges
• Fire hydrants

 Workout Routine:

• Leg press (15 reps)
• Jump Squat (15 reps)
• Step-ups with dumbbells (15 reps each leg)
  • 2 sets on each side
  • For this exercise:
    • Find a flat bench in which you can “step-up” on
    • Take 2 dumbbells (start with light weight to get the hang of the motion before moving to heavier weight)
    • With a dumbbell in each hand, step up on to the bench with one of your legs and bring your off-knee up so that the angle of the crease of your knee is 90 degrees
    • Hold for 2 seconds, and return to the starting position
    • Complete 15 reps with one leg and then do the other leg.
• Romanian Dead Lifts (15 reps)
• Split Squats (15 reps each leg)
• Split Squat jumps (15 reps) – this is a body weight jump. Start in the same beginning position as the split squat and jump from that position.
• Calf Raise (15 reps)
• Standing calf jumps (15 reps)

Take a 2 minute rest and repeat the circuit for a total of 3 sets

 

Thursday: Core

Warm-up:

• Crunch and holds for 5 seconds
• Plank for 30 seconds
• Mountain Climbers for 30 seconds

Workout Routine

This workout will consist of 4 sets of the circuit below.

• Mason Twists (30 seconds)
• In N Out Crunches (20 reps)
• Sit-up to V-up (10 reps)
• Scissor Leg Lift (10 reps each side)
• Heels to the Heavens (12 reps)
• The Fighter (10 times through)
• Front Plank (until failure)
• Crunch and Hold (10 reps)

Take a 2 minute break and repeat for a total of 4 circuits

Friday: Full body workout

Warm-up:

• A Couple Set Of Pushups (just to get the blood flowing)
• Arm Circles (I like to use a 5 pound weight to warm up my shoulders)
• 30 Seconds Of Jump Rope
• 5 minute bike warm-up

Workout: Body Weight Workout

• Push-ups (until failure)
• Squat Jumps (15)
• Assisted Pull-up- Reverse Grip (15 reps)
• Froggy’s (25 reps)
• Medicine Ball Throw Downs combined with a squat jump (15 reps)
  • To do this exercise:
  • Take a medicine ball that’s not too heavy.
  •  Take the medicine ball over your head and using all of your force, throw the medicine ball into the ground.
  • When it bounces back up, catch it, and do a squat jump with the ball over your head
  • Return to starting position and repeat for a total of 15 reps.
• Walking Lunges (10 each side for a total of 20)
• Assisted Pull-Up- neutral grip (15 reps)
• Split Squat Jumps (15 jumps)
• Side-To-Side Push-Up (until failure)
• Scissor kicks (until failure)

Take a 2 minute rest and repeat the circuit 2 more times for a total of 3 sets.

Saturday: Light cardio day.

Like the first week, I want you to choose a cardio exercise of preference (running, bike, elliptical, swimming, basketball, tennis, boxing, etc.) and perform your choice for 30-45 minutes.

Sunday: off

Weeks 5-8 of 6 day workout routine

• Will consist of 4 days of lifting weights and 2 days of cardio
• Each exercise completed will consist of 8-10 repetitions (pick a weight that allows you to only complete 10 reps)
• After completing each exercise, take a 1-2 minute rest (I will specify after each exercise)
•  Perform each exercise for 3 sets
• After you complete 3 sets of an exercise, move on to the next exercise on the list

 

Monday: Chest/Triceps

Warm-up:

• 30 Seconds Of Jump Rope
• A Couple Set Of Pushups (just to get the blood flowing)
• Arm Circles (I like to use a 5 pound weight to warm up my shoulders)
• Set of pullups

Workout Routine:

• Flat Bench Press – 3 sets of 10 reps with 2 min rests in-between sets
  • For the last set of this exercise, perform a drop set
  • How to do a drop set:
    • Load up the bar with bumper plates
      • For example: if you can lift 145 pounds 8 times, put 5 “10” pound plates on each side
      • Perform a set of 8 reps
      • Immediately strip the weight by 10 pounds on each side and perform another  set of 8 reps. Do this 5 times for a total of 40 reps
• Incline Dumbbell Bench Press – 3 sets of 10 reps with 2 min rests in-between sets
• Cable Chest Flies- 3 sets of 10 reps with 1 minute rest between sets
  • For the last set of this exercise, perform a drop set
    • Do 10 reps, immediately lower the weight, do another 10 reps, etc. for a total of 40 reps
•  Push-ups- 4 sets until failure with a minute rest in-between sets

For the next 3 exercises, perform them immediately after each other with no rest in-between. Each circuit will consist of 30 reps. After the circuit, take a 2 minute rest and repeat for a total of 3 sets

• Triceps Pushdown (bar)
  • Perform 10 reps
• Triceps Reverse Pushdown (bar)
  • Perform 10 reps
• Triceps Cable Pushdown (rope)
  • Perform 10 reps

Tuesday: Cardio (running at a track)

Warm-up:

• 5-minute warm-up jog

Workout Routine:

For this workout, you will need to go to a running track to complete.

• Jog 100 m, spring 100 m, jog 100 m, sprint 100 m
  • Take a minute rest
  • Repeat for a total of 5 sets
• Complete 10 squat jumps, followed by 100 meter run and repeat for a total of 2 sets
  • Immediately after completing your last squat jump, sprint 100 m
• Complete 10 broad jumps, take a minute rest, and repeat, for a total of 3 sets

 

Wednesday: Back/Biceps

Warm-up:

• 30 Seconds Of Jump Rope
• A Couple Set Of Pushups (just to get the blood flowing)
• Arm Circles (I like to use a 5 pound weight to warm up my shoulders)
• Set of pullups

Workout Routine:

• Lat Pulldown- 3 sets of 10 reps with 1:30 rests in-between sets
  • On all three of these sets, go up very slowly (5-6 seconds per rep)
• Seated Row- 3 sets of 10 reps with 1:30 rests in-between sets
  • On all 3 of these sets, hold in the contracted position for 2 seconds before returning to the starting position
• Bent over Dumbbell Row: 3 sets of 10 reps with 1:30 rests in-between sets
• Reverse Dumbbell Flies: 3 sets of 10 reps with 1:30  rests in-between sets
  • To do this exercise:
    • Grab 2 dumbbells of relatively light weight
    • Find an adjustable flat bench and make it have a slight incline
    • Now lay on the bench, chest side down with your arms hanging down
    • With a dumbbell in each hand, raise your both your arms out to the side and hold for 2 seconds (like you would if you were pretending to flap your wings)
    • Return to starting position and repeat

• Assisted Neutral Grip Pull-Ups- 3 sets of 10 reps with 1:30 rest between sets
• Cable Curls- 3 sets of 10 reps with 1 minute rest between sets
• Dumbbell Hammer Curls – 3 sets of 10 reps with 1 minute rest between sets
• Seated Incline Dumbbell Curls – 3 sets of 10 reps with 1 minute rest between sets

Thursday: Legs

Warm-up:

• 5 Minute Bike Warm-Up
• 30 Seconds Of Jump Rope
• Body Weight Squats
• Walking lunges
• Fire hydrants

Workout Routine:

• Leg Press: 4 sets of 10 reps with 2 minute rest between sets
• Romanian Deadlift: 4 sets of 10 reps with 2 minute rest between sets
• Split Squats: 4 sets of 10 reps with 1 minute rest between sets
  • 2 sets on each side for a total of 4 sets
• Step-ups: 4 sets of 10 reps with 1 minute rest between sets
• Calf Raises: 4 sets of 15 reps with one minute rest between sets

Friday: Shoulders/Core

Warm-up:

Warm-up:

• 30 Seconds Of Jump Rope
• A Couple Set Of Pushups (just to get the blood flowing)
• Arm Circles (I like to use a 5 pound weight to warm up my shoulders)
• Set of pullups

Workout Routine:

• Seated Dumbbell Shoulder Press- 4 sets of 10 reps
• Lateral raises – 3 sets of 10 reps
• Front Raises – 3 sets of 10 reps
• Circuit of core work: Complete this circuit, take a 2 minute rest, and repeat 2 additional times for a total of 3 sets
  • Front Planks – until failure
  • Sit-up to V-up- 25 reps
  • Heals to the Heaven – 25 reps
  • Scissor Kicks – 20 reps
  • The Fighter – 10 reps
    • Going from the middle to the right to the middle to the left = 1 rep
  • Mason Twists – until failure
    

 

Saturday: Cardio (stationary bike)

Warm-up:

• 5 minute warm-up on the stationary bike

Workout Routine:

Find a speed that you consider to be an all-out sprint and find a speed that you consider to be very moderate-paced and not too difficult

• For one minute, start with the moderate pace
• Right after that minute is up, move to a sprint for a full minute
• Repeat this for 30 minutes so it will be a total of 15 sprints and 15 minutes of moderate-paced

After completing the 30 minute workout, complete a 5 minute cool-down on the stationary bike at a very light pace

Sunday: Off

Weeks 9-12 of 6 day workout routine

• Will consist of workouts similar to weeks 2-4
• You will be working out 6 days a week
• These workouts will be intense and consist of circuits with no rest between exercises
• After each a circuit, a 2 minute rest will be taken, before completing additional circuits

 

Monday: Chest/Back

Warm-up:

• 30 Seconds Of Jump Rope
• A Couple Set Of Pushups (just to get the blood flowing)
• Arm Circles (I like to use a 5 pound weight to warm up my shoulders)
• Set of pullups

Workout Routine:

• Assisted Neutral Grip Pull-Up (15 reps)
• Dumbbell Bench Press (15 reps)
• Assisted Wide Pull-Ups (15 reps)
• Incline Bench Press (15 reps)
• Seated Row (15 reps)
• Dumbbell Flies (15 reps)
• Lat Pulldown Close Grip (15 reps)
• Side-So-Side Pushup (Until failure)

After finishing the circuit, take a 2 minute rest and repeat for a total of 3 sets

Tuesday: Arms and core

Warm-up:

• 30 Seconds Of Jump Rope
• A Couple Set Of Pushups (just to get the blood flowing)
• Arm Circles (I like to use a 5 pound weight to warm up my shoulders)
• Set of pullups

Workout Routine:

• Standing Dumbbell Shoulder Press (15 reps)
• Standing Dumbbell Hammer Curls (15 reps)
• Overhead Dumbbell Triceps Extension (15 reps)
• Lateral Raises (15 reps)
• Standing Dumbbell Curls (15 reps)
• Triangle Push-ups (until failure)
• Front Raises (15 reps)
• Crunch and Hold (until failure)
• Captain’s Chair Leg Raises (until failure)

After finishing the circuit, take a 2 minute rest, and repeat for a total of 3 sets.

Wednesday: Legs

Warm-up:

• 5 Minute Bike Warm-Up
• 30 Seconds Of Jump Rope
• Body Weight Squats
• Walking lunges
• Fire hydrants

Workout Routine:

• Barbell Squats (15 reps) (If you are looking for great at home-equipment, I highly recommend a folding squat rack and a safety squat bar)
• Squat Jumps (15 reps)
• Romanian Dead Lifts (15 reps)
• Leg Press (15 reps)
• Split Squats (15 reps each side)
• Split Squat Jumps (15 reps each side)
• Calf Raises (15 reps)
• Scissor Kicks (until failure)
• The Fighter (until failure)

After finishing the circuit, take a 2 min rest and repeat for a total of 3 sets

Thursday: Upper body

Warm-up:

• 30 Seconds Of Jump Rope
• A Couple Set Of Pushups (just to get the blood flowing)
• Arm Circles (I like to use a 5 pound weight to warm up my shoulders)
• Set of pullups (if you’re looking for a great pull-up bar for your home gym, I highly recommend this Rogue pull-up bar)

Workout Routine:

• Flat Bench Press (15 reps)
• Lat Pulldown (15 reps)
• Staggered Push-ups (until failure)
• Dumbbell Bent Over Row (15 reps)
• Side-to-Side Push-ups (until failure)
• Neutral Grip Assisted Pull-up (15 reps)
• Standing Shoulder Press (15 reps)
• Barbell Bicep Curls (15 reps)
• Overhead Dumbbell Triceps Extension (15 reps)

After finishing the workout, take a 2 minute rest and repeat for a total of 3 circuits.

Friday: Plyometrics (jumping)

Warm-up:

• 5 Minute Bike Warm-Up
• 30 Seconds Of Jump Rope
• Body Weight Squats
• Walking lunges
• Fire hydrants

Workout Routine:

• Broad Jumps (10 jumps)
• 2-legged jumps onto a plyo (short for plyometrics) box (15 reps)
  • Find a plyo box at your gym
  • Before jumping onto the box, get into an athletic stance with your legs shoulder width apart with your knees bent, and keep your chest up
  • Use your arms to thrust yourself onto the box
  • Then jump off the box onto the floor opposite of the side you initially started on
  • Land in an athletic position and jump again
  • This is one rep
• 1-legged jump onto a plyo box (15 reps each leg)
  • This is similar to the 2-legged jumps except you will do each leg separately
  • Find a plyo box that is smaller than the one used for 2-legged jumps
  • With your legs shoulder width apart in an athletic stance and chest kept up, jump onto the box
  • After jumping onto the box, immediately jump off the box and then jump back onto the box, etc.
  • These are quick jumps so there is no rest in between jumps
• Split squat jumps (15 jumps both sides)
• Squat jumps (15 jumps)
• Calf jumps (50 jumps)

After the circuit, take a 2 minute rest and repeat for a total of 4 circuits.

Saturday: Full-Body Workout

Warm-up:

• A Couple Set Of Pushups (just to get the blood flowing)
• Arm Circles (I like to use a 5 pound weight to warm up my shoulders)
• 30 Seconds Of Jump Rope
• 5 minute bike warm-up

Workout Routine:

• Assisted Neutral Pull-up (15 reps)
• Staggered Push-ups (until failure)
• Dumbbell Squats (15 reps)
• Assisted Wide-Grip Pull-up (15 reps)
• Side-to-Side Push-ups (until failure)
• Romanian Deadlifts (15 reps)
• Dumbbell Bicep Curls (15 reps)
• Assisted Dips (15 reps)
  • On the same machine as the assisted pull-ups, there is also assisted dips
  • To do a dip, grab both handle bars
  • Lower your body so that your elbows are at a 90 degree angle
  • Hold for 2 seconds and push your body back up to starting position
  • Use just enough assisted weight to allow you to complete 15 reps
• Lateral/Front Raises (10 reps for lateral raises followed by 10 reps for front raises)
• Crunch and Holds (until failure)
• Scissor Kicks (until failure)

Take a minute rest and complete 2 additional circuits for a total of 3 circuits.

Put It into Practice: 3 Impactful Takeaways to Implement

• Balanced workout plan: This 6-day workout routine is designed to be balanced and has multiple phases including Hypertrophy, Endurance, and Strength phases.
• Rest is important: Rest days are included in the plan because it is very important to give your body rest to recover. Your body grows while resting so it is imperative that you don’t work out on rest days.
• Listen to your body: This program is very challenging and will push your body to the limit. If you feel like you cannot complete a workout and you need a break, take it! It is very important to listen to what your body is telling you.

Wrapping it up!

If you have any questions regarding this 6 day workout routine, do not hesitate to ask! And if you’re looking for other great content, don’t forget to check out the following articles:

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2. Best Wall-mounted Pull-up Bars

3 Best Folding Wall-Mounted Squat Racks

4. Best Lion’s Mane Supplements

5. Best Probiotics For Leaky Gut