What is a 6 x 6 Training Program?
The 6 x 6 strength training involves performing 6 sets of 6 reps per session.
It will help you increase strength, grow muscle mass, and build a jacked body.
It is great for someone looking to gain strength while growing their muscle size.
It is also a time-efficient way to train more in less time than the standard 3-4 sets of 12-15 reps, making it a great approach for busy lifters.
The 6 x 6 Workout Routine for Strength & Mass
This program involves performing four exercises per session, totaling 24 sets a day.
I’ll share a total of 9 sessions that you can complete at your pace. For example, you can train on alternate days or follow two days on one day off approach, depending on how frequently you train.
Perform this quick warm-up before lifting heavy:
- World’s Greatest Stretch: 5 reps on each side
- Shoulder Pass Through: 2 sets of 10 reps
- Resistance Band Deadlift: 2 sets of 10 reps
- Banded Pull-Apart: 2 sets of 10 reps (slow reps with a full range of motion)
- Reverse Lunges to Front Kick: 2 sets of 10 reps per leg
- Low Lunge Arch: 3 sets of 15-second hold
- I also recommend doing the first set with lighter weight, so your muscles and joints become flexible and you get ready for heavier lifts.
Let’s uncover the simple but effective 6 x 6 strength workout plan.
Training Day 1 – Lower Body & Push Workout
| Exercises | Sets x Reps | Rest | Target Muscle |
|---|---|---|---|
| Back Squats | 6 x 6 | 3-4 minutes | Quads & Glutes |
| Leg Press | 6 x 6 | 2-3 minutes | Quads |
| Flat Bench Press | 6 x 6 | 2-3 minutes | Chest |
| Overhead Press | 6 x 6 | 2-3 minutes | Shoulders |
Training Day 2 – Lower Body & Pull Workout
| Exercises | Sets x Reps | Rest | Target Muscle |
|---|---|---|---|
| Pull-ups | 6 x 6 | 3-4 minutes | Back |
| Bent-over Row | 6 x 6 | 2-3 minutes | Back |
| DB Romanian Deadlift | 6 x 6 | 2-3 minutes | Hamstrings |
| Hip Thrust | 6 x 6 | 2-3 minutes | Glutes |
Training Day 3 – Full Body
| Exercises | Sets x Reps | Rest | Target Muscle |
|---|---|---|---|
| Close Grip Bench Press | 6 x 6 | 2-3 minutes | Triceps |
| Barbell Biceps Curls | 6 x 6 | 2-3 minutes | Biceps |
| Shoulder Shrugs | 6 x 6 | 2-3 minutes | Trapezius |
| Smith Reverse Lunges | 6 x 6/leg | 1-2 mins/leg | Lower Body |
Training Day 4 – Lower Body & Push Workout
| Exercises | Sets x Reps | Rest | Target Muscle |
|---|---|---|---|
| Incline DB Bench Press | 6 x 6 | 3-4 minutes | Chest |
| Push Press | 6 x 6 | 2-3 minutes | Shoulders |
| Bar Dips (weighted if possible) | 6 x 6 | 2-3 minutes | Upper Body |
| Calf Raises | 6 x 6 | 2-3 minutes | Calves |
Training Day 5 – Lower Body & Pull Workout
| Exercises | Sets x Reps | Rest | Target Muscle |
|---|---|---|---|
| Lat Pulldown (Prone Grip) | 6 x 6 | 3-4 minutes | Back |
| Close Grip T-bar Row | 6 x 6 | 2-3 minutes | Back |
| Leg Curls | 6 x 6 | 2-3 minutes | Hamstrings |
| Cable Pull Through | 6 x 6 | 2-3 minutes | Glutes & Hams |
Training Day 6 – Full Body
| Exercises | Sets x Reps | Rest | Target Muscle |
|---|---|---|---|
| Weighted Push-ups | 6 x 6 | 2-3 minutes | Chest & Triceps |
| Upright Rows | 6 x 6 | 2-3 minutes | Shoulders |
| Barbell Step-ups | 6 x 6/leg | 2-3 minutes | Lower Body |
| Reverse Barbell Curls | 6 x 6 | 1-2 mins/leg | Biceps & Forearms |
Training Day 7 – Lower Body & Push Workout
| Exercises | Sets x Reps | Rest | Target Muscle |
|---|---|---|---|
| Single-arm Landmine Press | 6 x 6 | 1-2 minutes | Shoulder |
| High to Low Cable Fly | 6 x 6 | 2-3 minutes | Chest |
| Bar Dips (weighted if possible) | 6 x 6 | 2-3 minutes | Upper Body |
| Hack Squats | 6 x 6 | 2-3 minutes | Legs |
Training Day 8 – Lower Body & Pull Workout
| Exercises | Sets x Reps | Rest | Target Muscle |
|---|---|---|---|
| Deadlift | 6 x 6 | 3-4 minutes | Full Body |
| Neutral Grip Pulldown | 6 x 6 | 2-3 minutes | Back |
| Single-arm DB Row | 6 x 6/side | 1-2 mins/side | Back |
| Leg Extensions | 6 x 6 | 2-3 minutes | Quadriceps |
Training Day 9 – Full Body
| Exercises | Sets x Reps | Rest | Target Muscle |
|---|---|---|---|
| Weighted Push-ups | 6 x 6 | 2-3 minutes | Chest & Tris |
| Upright Rows | 6 x 6 | 2-3 minutes | Shoulders |
| Barbell Step-ups | 6 x 6/leg | 2-3 minutes | Lower Body |
| Barbell Wrist Curl | 6 x 6 | 1-2 mins/leg | Forearms |
Frequently Asked Questions
What is a 6 sets of 6 reps workout plan?
It’s a training protocol where you perform 6 sets of 6 repetitions for a given exercise, typically with a moderate to heavy weight. It’s designed to balance strength and hypertrophy (muscle growth) by combining volume (reps and sets) with intensity (weight).
What are the benefits of 6×6?
It is great for overall fitness development. For example,
Strength Gains: The moderate rep range with heavier loads targets fast-twitch muscle fibers.
Muscle Growth: The higher volume stimulates hypertrophy.
Efficiency: It’s a straightforward approach, often requiring fewer exercises per session.
Endurance: Builds muscular endurance alongside strength.
How much weight should you use?
Choose a weight about 60-70% of your one-rep max (1RM). You should be able to complete all 6 reps with good form, but the last 1-2 reps of each set should feel challenging. Adjust based on your experience and goals.
How long should you rest between sets?
Rest 90 seconds to 2 minutes for hypertrophy-focused goals or 2-4 minutes if prioritizing strength. Shorter rests increase metabolic stress, while longer rests allow better recovery for heavier lifts.
What exercises work best with 6×6?
Compound lifts, such as squats, deadlifts, bench press, overhead press, pull-ups, weighted dips, and barbell rows are ideal because they recruit multiple muscle groups simultaneously.
Isolation exercises (single-joint exercises) like biceps curls, triceps extensions, leg curls, and lateral raises can also work but may require lighter weights to avoid burnout.
How often should you do a 6×6 workout?
Train at your selected pace. You can lift on alternate days or follow a 2-day on 1-day off approach, depending on how frequently you train.
Is 6×6 suitable for beginners?
It can be, but beginners might find it intense. Start with lighter weights and fewer sets (e.g., 3 x 6) to master form before progressing to 6 x 6. I suggest consulting with a trainer if you’re new.
Can you use 6×6 for fat loss?
Yes, paired with a calorie deficit. It burns calories and preserves muscle mass, but diet is the key driver for fat loss. Add cardio or higher reps if fat loss is the primary goal.
How to progress with 6×6?
Add 2.5-5 lbs when all 6 sets feel manageable or shorten rest periods slightly. Track progress weekly.
Are there risks with 6×6?
Overtraining or injury can occur if weights are too heavy, compromising form, recovery (sleep, nutrition) is neglected or you don’t warm up properly. Scale back if you feel joint pain or excessive fatigue.
Does 6×6 work for women as well as men?
Absolutely. Training principles are gender-neutral. Women might start with lighter weights relative to strength, but the benefits (strength, muscle tone) apply equally. Adjust based on individual goals.
What if I can’t complete all 6 sets of 6 reps?
Lower the load and aim for full sets next time or take a 10-20 second breather mid-set to finish reps.
Download The 6 x 6 Strength Training Plan PDF
Save this routine and follow this program for at least 12 weeks or 36 sessions to see some noticeable changes.
