If you are looking for a “casual” routine, this isn’t it. A 6-day workout schedule is designed for the man who has mastered the basics and is ready to optimize his performance and build muscle.
At se7ensymbols we prioritize the 6-day split—often referred to as the Push, Pull, Legs (PPL) method—is the most efficient way to hit every muscle group with high frequency while allowing for maximum gains.
Why 6 Days? The Science of Protein Synthesis
Muscle protein synthesis typically lasts 36 to 48 hours after a session. By following a 6-day PPL split, you are hitting every muscle group twice a week.
The Se7en Symbols 6-Day Schedule
Phase 1: The Push Days (Chest, Shoulders, Triceps)
On Push days, you are focused on horizontal and vertical pressing.
Key Moves: Bench Press, Overhead Press, and Dips.
The Pivot: To avoid shoulder impingement, ensure you are incorporating before you touch the barbell.
Phase 2: The Pull Days (Back and Biceps)
Your back is the foundation of your physique. Use our as a starting template and add volume as your strength increases.
Key Moves: Deadlifts, Pull-ups, and Weighted Rows.
Phase 3: The Leg Days (The Foundation)
Never skip leg day. This is where the largest hormonal response happens. If you want to grow everywhere, you must train your legs.
Key Moves: Barbell Squats, Romanian Deadlifts, and Leg Press.
Fueling the 6-Day Grind
You cannot train 6 days a week on a “low-calorie” crash diet. You will burn out, and your will tank.
The 30/30/30 Rule: Start every morning with 30g of protein to stop muscle breakdown. .
Strategic Supplementation: 5g of Creatine daily and before bed to ensure your nervous system recovers from the high volume.
Low-Impact Cardio: Even on a 6-day split, you should aim for your 8,000 steps. This promotes blood flow and helps flush lactic acid.
The Bottom Line
A 6-day workout schedule for men is a commitment to your physical excellence. It requires discipline in the gym and, more importantly, discipline in the kitchen and during .
If you find that 6 days is too much for your current recovery capacity, pivot to our , which offers a more sustainable balance for busy professionals.
Ready to commit to changing your life? Read out ultimate guide for even more tips and lifestyle changes.