Either are fine, the thing with working out 6 days a week is that it takes some getting used to, what i would do is something like Monday - Wednesday and Thursday rest, Friday - Monday and Tuesday rest and so on
Having 3 days on and 1 day off allows for good recovery and getting used to working out, once you’re used to lifting you can progress to working out 6 days a week
Studies show hitting each muscle group twice a week is the fastest way to put on muscle, but i feel like starting out you need rest and recovery till your body is acclimated to lifting before doing 6 days a week
It’s hard to hit things twice a week doing a 5 day schedule because you would have to do a split like this:
Chest and back
Leg day
Arms
Chest and back
Leg day
The thing with chest and back is that back is such a major group of muscles, there’s just so much muscles and not enough time to work them all out on top of hitting chest… Can it be done? Sure. But i just personally think it’s not the most effective way of going about it
You need to hit chest from 3 different angles incline, flat and decline (by the way, i personally don’t do decline bench presses because it’s a limited range of motion unless you do it with dumb bells, i personally prefer dips at the end of the chest work out) and within these 3 angles you need at least 2 work outs so like at least 6 work outs in total, and with each work out i personally do at least 5 working sets (not counting any set where I’m warming up or i haven’t reached my max working weight)
So this is why I’d do 6 days on 1 day off and repeat or 3 days on 1 day off and repeat
With a 6 day routine you can do this
Chest triceps shoulder core
Back and biceps
Legs calves and core
Chest triceps shoulder core
Back and biceps
Legs calves and core
This way you hit each muscle group twice a week
For how many hours will you be training per day bro?
(jk lol).