StrengthLog’s 6

StrengthLog’s 6-Day Upper/Lower Workout Split is a nine-week training program for intermediate to advanced lifters and bodybuilders who want to build muscle and strength, training six days per week. It is a high-frequency hypertrophy program based on current exercise science.

This article outlines everything you need to know about the training split: the workouts, the exercises, the progression system, and what to expect.

This program is one of many premium bodybuilding workout routines in the StrengthLog workout tracker. You can download it for free with one of the buttons below:

StrengthLog’s 6-Day Upper/Lower Workout Split is designed for the intermediate and advanced lifter looking to build muscle with a high-frequency approach without spending hours in the gym every workout.

Unlike the classic upper/lower split, where you train four times per week, splitting your body parts into two upper body workouts and two lower body workouts, StrengthLog’s 6-Day Upper/Lower Workout Split ups the frequency. As the name suggests, you train six days per week, alternating between an upper body day and a lower body day, resting on the seventh day.

Each training sessions is relatively short, which allows you to maintain a high training intensity for the entire workout. The increased training frequency provides optimal weekly training volume to maximize muscle gains.

Please note that StrengthLog’s 6-Day Upper/Lower Workout Split is not a beginner’s workout split. You might not have yet developed the ability to recover from this kind of high-volume, high-frequency training if you’re relatively new to the gym. If you’re a beginner, we suggest you start with one of our beginner training programs.

Our popular four-day Upper/Lower Body Split Program is also a great option if you have a few months of regular training under your lifting belt: