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6-Day Advanced Mass Builder

6-Day Advanced Mass Builder

Advanced Muscle building Gym Men

Train six days a week and push your body toward serious muscle size with a structured high-volume mass program.

Length: 8 weeks
Days a week: 6
Session length: 50 to 80 min
Equipment: Machine, Bench, Dumbbell
Exercises: 28 across 3 workout days
In the app: Premium routine web version free to read

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The plan

Repeat the same workouts every week for the length of the routine. Add reps or sets before you add weight.

6-Day Muscle Growth Training Split

Saturday & Tuesday Workout 10 exercises

Sunday & Wednesday Workout 9 exercises

Monday & Thursday Workout 9 exercises

About this routine

Building quality muscle is one of the best investments you can make in your body. More lean muscle means a faster metabolism, higher daily calorie burn, and a stronger, healthier, more athletic physique.

This program is built specifically for lifters who want serious muscle growth. You’ll be training six days per week, hitting your muscles with enough volume and intensity to stimulate real size gains. Consistency is everything here. Show up, push hard, and focus on clean, controlled reps.

Expect each workout to last anywhere from about 45 to 120 minutes depending on the day and your pace. Take around 60–90 seconds of rest between most sets so you can keep the intensity high while still recovering enough to perform well.

Your results will depend heavily on what you do outside the gym. Eat a high-protein diet, fuel your training with complex carbs like rice, potatoes, oats, and whole grains, and include healthy fats from foods like eggs, olive oil, nuts, and avocado. Drink plenty of water throughout the day and aim for at least 8 hours of quality sleep every night so your body can fully recover and grow.

If you want to maximize your progress, the following supplements can support your training and recovery: Protein gainer to help increase daily calorie and protein intake, glutamine for recovery, BCAAs during training to support muscle endurance, micronized creatine for strength and power, ZMA before bed for recovery and sleep quality, and a joint support formula like Super Joint Guard to help protect your joints during heavy training.

Muscle growth doesn’t happen overnight. Stay patient, stay consistent, and commit to the process for the full 8 weeks. If you follow the training, nutrition, and recovery guidelines, this program can produce serious size and strength gains.