Hypertrophy Plan

AI-built 6-day hypertrophy plan

Q: How much muscle mass with 6-day plan?

Well-prepared advanced with 14-week plan executed at 100 % : 1-2.5 kg lean mass (already in diminishing returns zone). <2 years training : do NOT use 6-day plan — 4-5-day plan produces more progress with less risk. 6-day plan maximizes for advanced with everything optimized.

Q: How do I know if 6-day plan is for me?

4-week test: try 4 wk 6-day plan + monitor (a) logged RIR stays similar, (b) sleep stays 8h, (c) energy stable or improves, (d) no new injuries. All OK → 6-day plan viable. Anything fails → 5-day plan superior.

Q: How long does each session take?

70-90 min including warm-up + session + cool-down. Heavy compound days (Push A, Pull A, Legs A) trend 80-90 min. Accessory days (B) 70-80 min. >100 min systematically = excess volume or rest.

Q: And if I can do 6 days but not PPL × 2? Other options?

Modified bro split : Mon chest, Tue back, Wed leg, Thu shoulder, Fri arms + abs, Sat leg 2. Frequency 1 (except leg 2×) — works in advanced but PPL × 2 with strict frequency 2 is superior.

Q: Important supplementation?

Creatine 5 g/day (proven). Rigorous whey/casein protein (1.8-2 g/kg total). Multivitamin (common deficiencies in 6-day plan accelerate fatigue). Magnesium 200-400 mg helps sleep + recovery. Caffeine 200-300 mg pre-session optional. Other commercial supplements marginal.

Q: How long can I sustain 6-day plan?

Typical block : 12-16 wk before changing to 4-5-day plan for prolonged deload. Doing 6-day plan continuously >6 months requires extreme monitoring + typically eventual overuse injury. Cycling (3-4 months 6 days + 1-2 months 4-5 days) is more sustainable.

Q: And after 6-day plan, what next?

After 12-16 wk 6-day plan, consider: (1) 5-day plan 8-12 wk as maintenance + recovery, (2) 4-day U/L plan group specialization, (3) 4-day strength plan if you want to pivot to strength after hypertrophy. Do NOT continue 6 days without break.

12-16 weeks with Push/Pull/Legs split repeated 2× per week. Frequency 2 each group + 22-28 sets/group/wk (Schoenfeld 2017 upper limit). For advanced with robust recovery + optimized nutrition and sleep. Most demanding plan in catalog.

Updated September 14, 2026

4.8/5 average rating

100+ athletes

thousands of plans generated

What is a 6-day hypertrophy plan?

The 6-day hypertrophy plan is the variant of maximum frequency and volume, designed for advanced athletes who saturated 5-day plan and seek to push hypertrophy limit. Push/Pull/Legs (PPL) × 2 per week structure:

Monday - Push A (heavy compound chest/shoulder focus)
Tuesday - Pull A (heavy compound back focus)
Wednesday - Legs A (squat compound focus)
Thursday - Push B (volume + variants focus)
Friday - Pull B (volume + variants focus)
Saturday - Legs B (deadlift + variants focus)
Sunday - Rest

This gives frequency 2 each muscle group:

Chest: heavy Push A + volume Push B = 2×/wk
Back: heavy Pull A + volume Pull B = 2×/wk
Quads: Legs A squat + Legs B variants = 2×/wk
Hamstrings/glutes: Legs A + Legs B = 2×/wk
Shoulders: Push A + Push B = 2×/wk (more indirect work Pull)
Biceps/triceps: 2×/wk each (in respective Push/Pull)

Total weekly volume: 22-28 sets/group (Schoenfeld 2017 optimal upper limit). Some groups can reach 30 sets if lagging.

Differences vs 5-day U/L/PPL/L hybrid plan:

+25-35 % total volume (220-260 total sets vs 180-220 in 5 days)
Strict frequency 2 each group (vs 1.5-2 in 5 days)
A/B specialization within each PPL (Push A compound focus vs Push B accessory focus)
Total time: ~7-9 h/wk (6 sessions × 70-90 min)

HONEST WARNING: 6-day plan is NOT for everyone. Requires:

Maximally structured life (consistent 8-9h sleep, rigorous nutrition, no strong work stress)
24+ months training consistently
Robust recovery capacity (some bodies don't tolerate 6 days even with everything optimized)
No active or chronic joint injuries

Doubt you'll handle it? 5-day plan is more sustainable and produces 80-90 % of progress.

The 6 days week: what you train each day

This is the split the engine uses for 6 days: every muscle is hit twice a week (the frequency the evidence puts ahead of once), with 48-72 h between stimuli for the same group.

Mon

Push

chest, shoulders, triceps

Tue

Pull

back, biceps

Wed

Legs

quads, hamstrings, glutes

Thu

Push

chest, shoulders, triceps

Fri

Pull

back, biceps

Sat

Legs

quads, hamstrings, glutes

Sun

—

How the plan works

Your AI-generated plan

1. Initial validation.

24+ months training consistently with weight
Squat >1.3×BW, bench >1×BW, deadlift >1.5×BW
Consistent 8h sleep (non-negotiable for 6 days)
Rigorous nutrition: protein 1.8-2 g/kg, carb 4-6 g/kg, maintenance or slight surplus
Flexible time for 70-90 min × 6 days/wk training
No joint injuries
Saturated 5-day plan or want next level

2. Complete weekly structure:

Monday - Push A (heavy compounds):

Bench 4×6 RPE 8
Incline bench press 3×8 RIR 1-2
Barbell military press 4×6 RPE 7-8
DB lateral raise 4×12 RIR 1
DB skullcrusher 3×10 RIR 1
Cable triceps 3×12 RIR 1

Tuesday - Pull A (heavy compounds):

Deadlift 4×4 RPE 8 (main compound)
Weighted pull-ups 4×6-8 RIR 2
Pendlay row 4×6 RPE 7-8
Close-grip pulldown 3×10 RIR 1
EZ-bar curl 3×10 RIR 1
Face pull 3×15 RIR 0-1

Wednesday - Legs A (heavy squat):

Squat 4×5 RPE 8 (main compound)
45° leg press 4×10 RIR 1
Bulgarian split squat 3×8/leg RIR 1-2
Lying hamstring curl 3×12 RIR 1
Standing calves 4×12 RIR 1

Thursday - Push B (accessory volume):

Incline DB bench 4×8 RIR 1
Seated DB military press 4×8 RIR 1
Incline DB fly 3×12 RIR 1
Cable lateral raise 4×15 RIR 1
Close-grip bench 3×8 RIR 1
Cable triceps rope 4×12 RIR 1

Friday - Pull B (accessory volume):

Low cable row 4×10 RIR 1
Pull-ups variant (weighted or assisted) 4×8 RIR 1-2
Wide-grip pulldown 3×12 RIR 1
1-arm DB row 3×10/side RIR 1
Preacher curl 3×10 RIR 0-1
Hammer curl 3×12 RIR 1

Saturday - Legs B (deadlift + variants):

Romanian deadlift 4×6 RPE 7 (not conventional deadlift, already Tuesday)
Front squat 3×8 RPE 7 (variant)
Hip thrust 4×10 RIR 1
Seated hamstring curl 3×12 RIR 0-1
Quad extension 3×15 RIR 1
Seated calves 4×15 RIR 1

Sunday - Full rest

3. Volume distribution per group (weekly):

Chest: 7 sets Push A + 7 sets Push B = 14 sets ✓
Back: 14 sets Pull A (incl. deadlift 4×4) + 14 sets Pull B = 28 sets ✓
Quads: 11 sets Legs A + 9 sets Legs B = 20 sets ✓
Hamstrings/glutes: 11 sets total Legs A + Legs B = 11+ sets ✓ (hip thrust + RDL reinforces)
Shoulders: 11 sets Push A + 11 sets Push B = 22 sets ✓
Biceps: 6 sets Pull A + 6 sets Pull B = 12 sets ✓
Triceps: 6 sets Push A + 7 sets Push B = 13 sets ✓

4. Careful periodization:

Wk 1-3: progression (raise loads/reps when RPE/RIR allows)
Wk 4: mandatory deload -30 % volume, maintain RPE 5-6
Plan has 4 4-week cycles (16 wk total) or 3 cycles (12 wk)

5. A vs B specialization in each PPL:

Push A (heavy compounds):

Bench and barbell military press (compounds)
RPE 7-8 (RIR 2)
Sets 4-6 reps in compounds

Push B (volume + angles):

Incline DB bench, cable lateral raise, etc.
RIR 1-2 (closer to failure)
Sets 8-15 reps

This allows specialization within PPL: A optimizes muscular strength, B optimizes volume and hypertrophy.

6. RIR/RPE selection:

Heavy compounds (bench, squat, deadlift, barbell military press): RPE 7-8
Main accessories (incline press, leg press, weighted pull-ups): RIR 1-2
Isolations (laterals, curls, extensions): RIR 0-1 (last set can go to failure)

Weekly sets per muscle, at this level's sweet spot

Between 12 and 20 effective sets per muscle per week: the range Schoenfeld (2017) links to more hypertrophy without exceeding what you recover from. The sets are spread across the days; chest does not fit in a single day.

Who is this plan for?

Serious advanced with 24+ months training wanting to maximize muscle mass. 14-week plan.
Amateur bodybuilder preparing contest in off-season (build muscle 16 wk).
Athlete who completed 5-day plan successfully wanting next level. 14-week plan.
Person with very structured life (self-employed, flexible parent, recovering injury without work stress) able to maintain consistent 6 days/wk.

PROBABLY NOT FOR YOU IF:

<24 months training consistently
Demanding physical work (construction, healthcare night shifts, etc.)
Irregular sleep (<7h frequent)
Strong work or family stress
Recurring injuries
Skipped 5-day plan without trying it

The 5-week mesocycle: sets up, RIR down, then deload

Each week adds one set per muscle and leaves one rep less in reserve (RIR). In week 5 volume drops by half so the muscle grows from what was accumulated. Then the next mesocycle starts slightly higher.

Sets/muscle
RIR

Sample plan

Your first weeks, in detail

Week 6

Mid-build — consolidated maximum volume, strict frequency 2 each group

Day	Session type	Detail	Duration
Monday - Push A (heavy compounds)	Chest/shoulder/triceps strength	- 10 min warm-up - Bench 4×6 @ 78 % 1RM (RPE 8) — +1.25 kg vs prior wk - Incline bench press 3×8 @ RIR 1 - Barbell military press 4×6 @ 75 % 1RM (RPE 7-8) — +1.25 kg - DB lateral raise 4×12 @ RIR 1 - DB skullcrusher 3×10 @ RIR 1 - Cable triceps rope 3×12 @ RIR 1	85 min
Tuesday - Pull A (heavy compounds)	Back/biceps strength	- Deadlift 4×4 @ 82 % 1RM (RPE 8) — +5 kg vs prior wk - Weighted pull-ups 4×7 @ RIR 2 - Pendlay row 4×6 @ RPE 7-8 — +2.5 kg - Close-grip pulldown 3×10 @ RIR 1 - EZ-bar curl 3×10 @ RIR 1 - Face pull 3×15 @ RIR 0-1	85 min
Wednesday - Legs A (heavy squat)	Leg strength	- Squat 4×5 @ 82 % 1RM (RPE 8) — +2.5 kg - 45° leg press 4×10 @ RIR 1 - Bulgarian split squat 3×8/leg @ RIR 1 - Lying hamstring curl 3×12 @ RIR 1 - Standing calves 4×12 @ RIR 1	80 min
Thursday - Push B (accessory volume)	Chest/shoulder/triceps volume	- Incline DB bench 4×8 @ RIR 1 - Seated DB military press 4×8 @ RIR 1 - Incline DB fly 3×12 @ RIR 1 - Cable lateral raise 4×15 @ RIR 1 - Close-grip bench 3×8 @ RIR 1 - Cable triceps rope 4×12 @ RIR 1	80 min
Friday - Pull B (accessory volume)	Back/biceps volume	- Low cable row 4×10 @ RIR 1 - Weighted pull-ups 4×8 @ RIR 1-2 - Wide-grip pulldown 3×12 @ RIR 1 - 1-arm DB row 3×10/side @ RIR 1 - Preacher curl 3×10 @ RIR 0-1 - Hammer curl 3×12 @ RIR 1	75 min
Saturday - Legs B (deadlift + variants)	Posterior leg + variants	- Romanian deadlift 4×6 @ RPE 7 — posterior variant - Front squat 3×8 @ RPE 7 — quad variant - Hip thrust 4×10 @ RIR 1 - Seated hamstring curl 3×12 @ RIR 0-1 - Quad extension 3×15 @ RIR 1 - Seated calves 4×15 @ RIR 1	85 min
Sunday - Full rest	Maximum recovery	Full rest. Abundant food (recovery). 8-9h sleep critical. If you wake up exhausted Monday, 6 days is excessive for you — consider 5-day plan.	0 min

These examples are real extracts from the EntrenAI planning engine. Your personal plan adjusts to your level, equipment and availability.

Equipment needed

EntrenAI automatically substitutes any exercise if you don’t have the gear.

Full gym access: Olympic bar + squat rack + deadlift platform + benches + machines (cables, leg press, hack, hamstring curl, quad extension)
Dumbbells up to 35-45 kg each
Smith machine (useful for Smith military press, Smith lateral raise)
Hack squat machine (useful legs)
Tested 13 mm belt
Wrist wraps + knee sleeves
Chalk for deadlift/heavy pull-ups
Phone camera to film compound technique
Log app with rigorous RIR/RPE (Boostcamp recommended)
Precise kitchen scale + body scale (weekly measurements)
Supplementation: creatine, whey/casein protein, multivitamin

Common mistakes

What most people get wrong (and how to avoid it)

1
Doing 6-day plan without optimized nutrition + sleep
6 days without 8h sleep + rigorous nutrition = muscle loss + accumulated fatigue + injury in wk 4-8. 6-day plan is 30 % training + 70 % recovery. Without optimized recovery, 5 or 4-day plan produces more progress.
2
Skipping wk 4 deload 'because I feel strong'
6-day plan generates highest accumulated fatigue of any plan. Wk 4 deload (-30 % volume) is ABSOLUTELY MANDATORY. Skipping = joint or muscle injury in wk 6-8 aborting full plan. Supercompensation occurs IN deload.
3
Aggressive cardio during 6-day plan
6 strength sessions + any HIIT/running cardio >60 min/wk = guaranteed Hickson 1980 interference. No cardio or only very short Z2 (20-30 min × 1/wk) on Sunday. Want to lose fat with 6-day plan? Impossible — use 5-day plan with moderate deficit.
4
Eating in caloric deficit
6-day plan in deficit = significant muscle loss, severe fatigue, plateau or regression. Maintenance or **+200-400 kcal surplus** MANDATORY. Want to lose fat? Different **moderate deficit 4-day hypertrophy** plan.
5
Saturating all isolations to failure
Isolations to RIR 0 (total failure) on EACH set + 6-day plan = guaranteed nervous saturation. Only 1 set (last) per isolation can go to RIR 0 — rest at RIR 1-2. Compounds NEVER to failure.
6
Not logging RIR/RPE per set
6-day plan requires rigorous logging. Without per-set logged RIR, automatic adjustment doesn't work + progression becomes guessing + overtraining. Boostcamp/AppTrckr mandatory — mental log impossible for 6 days.
7
Moving consecutive sessions if you miss one
Miss Push A Monday? Do NOT move it to Tuesday (interferes with Pull A). Skip missed day and continue plan, no compensation. EntrenAI recalibrates automatic adjustment when you log missed sessions.
8
Doing 6-day plan in low-cost gym during peak hour
Low-cost gym 18-21h with squat rack occupied + waiting bars = each session takes 100-110 min instead of 80-85 min. 6-day plan in peak hour = 11 hours/wk just training. Change hour (morning 6-9 or night 21-23) or more professional gym.
9
Not eliminating 6-day plan when worsens daily life
6-day plan must IMPROVE how you feel overall (energy, physique, mental), not worsen. Constantly fatigued, irritable, no libido, lacking sleep after 4-6 wk? 6-day plan is NOT for you — drop to 5 or 4-day plan. No shame.

Other Hypertrophy plan variants

Back to the general Hypertrophy plan

Frequently asked questions

Well-prepared advanced with 14-week plan executed at 100 %: 1-2.5 kg lean mass (already in diminishing returns zone). <2 years training: do NOT use 6-day plan — 4-5-day plan produces more progress with less risk. 6-day plan maximizes for advanced with everything optimized.

4-week test: try 4 wk 6-day plan + monitor (a) logged RIR stays similar, (b) sleep stays 8h, (c) energy stable or improves, (d) no new injuries. All OK → 6-day plan viable. Anything fails → 5-day plan superior.

70-90 min including warm-up + session + cool-down. Heavy compound days (Push A, Pull A, Legs A) trend 80-90 min. Accessory days (B) 70-80 min. >100 min systematically = excess volume or rest.

Modified bro split: Mon chest, Tue back, Wed leg, Thu shoulder, Fri arms + abs, Sat leg 2. Frequency 1 (except leg 2×) — works in advanced but PPL × 2 with strict frequency 2 is superior.

Creatine 5 g/day (proven). Rigorous whey/casein protein (1.8-2 g/kg total). Multivitamin (common deficiencies in 6-day plan accelerate fatigue). Magnesium 200-400 mg helps sleep + recovery. Caffeine 200-300 mg pre-session optional. Other commercial supplements marginal.

Typical block: 12-16 wk before changing to 4-5-day plan for prolonged deload. Doing 6-day plan continuously >6 months requires extreme monitoring + typically eventual overuse injury. Cycling (3-4 months 6 days + 1-2 months 4-5 days) is more sustainable.

Wk 3 is critical moment (max accumulation before deload). Severe fatigue: advance deload to wk 3 (-30 % volume immediately). Then continue normal plan. Persistent fatigue after deload? 6-day plan is NOT for you — drop to 5-day plan.

After 12-16 wk 6-day plan, consider: (1) 5-day plan 8-12 wk as maintenance + recovery, (2) 4-day U/L plan group specialization, (3) 4-day strength plan if you want to pivot to strength after hypertrophy. Do NOT continue 6 days without break.