How should I structure a 6-day per week weightlifting program?

Hey there! Planning a 6-day per week weightlifting program can be a great way to take your training to the next level. It allows for more frequency and volume, which can lead to faster progress and better results. But I understand that figuring out how to structure it can be a bit overwhelming. Don't worry, I've got you covered!

Here's a simple and effective way to structure your 6-day weightlifting program:

1. Divide your training into muscle groups: Start by dividing your workouts based on muscle groups. This will help you focus on specific areas and prevent overtraining. For example, you can have a day dedicated to chest and triceps, another day for back and biceps, and so on.

2. Plan your exercises: Once you have your muscle groups sorted, it's time to plan the exercises for each day. Choose compound exercises that target multiple muscle groups, such as squats, deadlifts, bench press, and overhead press. These exercises will give you the most bang for your buck and help you build overall strength. If you're new to weightlifting or unsure about proper form, consider checking out our guide on proper lifting techniques.

3. Set your training volume: Determine the number of sets and reps you'll perform for each exercise. Aim for 3-4 sets of 8-12 reps for hypertrophy (muscle growth) and 4-6 sets of 1-6 reps for strength. Adjust the volume based on your goals and fitness level.

4. Include accessory exercises: Don't forget to include accessory exercises to target smaller muscle groups and improve your overall strength and stability. These can include exercises like lunges, shoulder raises, and core work. Add them at the end of your workouts or on dedicated accessory days. Learn more about how to use weightlifting accessories safely.

5. Plan your rest days: Rest days are just as important as training days. Make sure to schedule at least one or two rest days per week to allow your body to recover and prevent overtraining. Use these days to focus on active recovery, stretching, or low-intensity cardio.

6. Track your progress: Keep a training log to track your progress and make adjustments as needed. This will help you identify what's working and what needs improvement. It's also a great way to stay motivated and see how far you've come!

Remember, this is just a general guideline. Feel free to customize your program based on your individual needs, preferences, and goals. If you're new to weightlifting, check out our guide on best weightlifting techniques for beginners to ensure you're performing the exercises correctly and safely.

I hope this helps you structure your 6-day per week weightlifting program! Remember to listen to your body, stay consistent, and enjoy the journey. Don't forget the importance of mental health in your weightlifting journey, you can read about the mind-body connection and benefits of weightlifting on our blog. Happy lifting!

Dan Cartwright

strength training, nutrition, coaching, powerlifting

Dan Cartwright, a seasoned personal trainer and ex-competitive weightlifter, brings over a decade and a half of experience to the table in the realm of fitness. With a deep-seated passion for weightlifting and a dedication to aiding others in meeting their fitness goals, Dan has successfully guided countless clients towards their personal victories. His unwavering belief in the transformative power of strength training fuels his commitment to imparting his extensive knowledge to the Club Lifted community.