Workout Summary
Main Goal:
Lose Fat
Workout Type:
Split
Training Level:
Intermediate
Days Per Week:
6
Equipment Required:
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar
Target Gender:
Male & Female
Author:
Workout Description
This workout is designed for people who have finished bulking and have some excess fat they'd like to lose. It combines heavy weight training with 3 days of cardio, and 1 day of rest. The choice of cardio is yours, whatever works for you. You can use low intensity early morning cardio or HIIT (high intensity interval training) in the evenings.
With this workout you get out what you put in. Your diet is more important that your workout. Make sure you're around 500 calories per day deficient.
| Monday - Chest and Triceps | ||
|---|---|---|
| Chest | ||
| Exercise | Sets | Reps |
| Dumbbell Bench Press | 4 | 8, 8, 6, 6 |
| Incline Bench Press | 4 | 8, 8, 6, 6 |
| Cable Crossovers | 4 | 8 |
| Triceps | ||
| Exercise | Sets | Reps |
| Close Grip Bench Press | 3 | 8 |
| Lying Tricep Extension | 3 | 8 |
| Rope Pulldowns | 3 | 8 |
| Notes | ||
| Each week switch dumbbell bench press with barbell bench and incline bench with incline dumbbell press. | ||
| Abs and Cardio | ||
|---|---|---|
| Workout Schedule | ||
| Exercise | Sets | Reps |
| 20mins core strength exercises (see ab exercises section for core strength exercises), followed by 1 hour of low intensity cardio or 45mins of HIIT | ||
| Wednesday - Back and Biceps | ||
|---|---|---|
| Back | ||
| Exercise | Sets | Reps |
| Exercise | Sets | Reps |
| Wide Grip Pull Up | 4 | 8 (slow) |
| Close Grip Pull Down | 4 | 8, 8, 6, 6 |
| Cable Row | 4 | 8 |
| Biceps | ||
| Exercise | Sets | Reps |
| Barbell Curl | 3 | 8, 8, 6 |
| Incline Bench Dumbbell Curl | 3 | 8 |
| Dumbbell Preacher Curl | 3 | 8 |
| Biceps | ||
| Wide grip pull up - finish sets off with slow negatives if you cannot do 8. If you can't do pullups, replace with heavy lat pull downs. | ||
| Abs and Cardio | ||
|---|---|---|
| Workout Schedule | ||
| Exercise | Sets | Reps |
| 20mins core strength exercises (see ab exercises section for core strength exercises), followed by 1 hour of low intensity cardio or 45mins of HIIT | ||
| Friday - Legs and Shoulders | ||
|---|---|---|
| Legs | ||
| Exercise | Sets | Reps |
| Squat | 4 | 8 |
| Stiff Legged Deadlift | 3 | 8 |
| Leg Curl | 3 | 8, 8, 6 |
| Leg Extension | 3 | 8, 8, 6 |
| Standing Calf Raise | 4 | 15, 12, 10, 8 |
| Shoulders | ||
| Exercise | Sets | Reps |
| Military Press | 4 | 8, 8, 6, 6 |
| Dumbbell Lateral Raise | 3 | 8 |
| Bent Over Rev Fly | 3 | 8 |
| Notes | ||
| None. | ||
| Abs and Cardio | ||
|---|---|---|
| Workout Schedule | ||
| Exercise | Sets | Reps |
| 20mins core strength exercises (see ab exercises section for core strength exercises), followed by 1 hour of low intensity cardio or 45mins of HIIT | ||
SUNDAY - REST DAY - NO TRAINING
Comments (535)
Add a comment
Posted Fri, 10/21/2011 - 15:32
Rest about 90 to 120 seconds between most sets. Maybe a little less for less taxing exercises.
As far as diet, check out this article:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
Posted Wed, 10/19/2011 - 21:32
What do you mean by, You can use low intensity early morning cardio or HIIT (high intensity interval training) in the evenings?
I can only workout in the evenings. Can I do low intensity in the evening?
Posted Fri, 10/21/2011 - 15:32
Sure that will work as long as your diet is in check.
Posted Sun, 10/23/2011 - 05:59
Hi Steve.
i have been going to gym for 4 years now. i just want to tone my muscles and loose some belly fat. Also want to maintain my current weight. Is thsi workout suitable for me?
During the sets in workout, should i increase weights or decrease weights? i mean if you start from 10 kg so i should be added weights in next set or should drop weights?
Thank You
Posted Tue, 10/25/2011 - 10:32
Yes this workout is a great choice. In general you want to use as much weight as you can for each set. As a muscle fatigues you may need to drop the weight on subsequent sets.
Posted Tue, 11/01/2011 - 06:27
Thank You so much Steve. You are really doing a excellent job by providing right advices to people. I really appreciate it. Thanks again
Posted Mon, 10/24/2011 - 23:56
For the lifts what is a good percent of 1 rep max to use and week to week what kind of increase in weight/percent should I be looking at?
Posted Tue, 10/25/2011 - 10:33
Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
Posted Tue, 10/25/2011 - 00:02
How many weeks to you recommend this workout for before it is time to switch?
Posted Tue, 10/25/2011 - 10:33
You can use it as long as you'd like. There is no urgent need to switch programs.
Posted Tue, 10/25/2011 - 14:00
Hey rigjt I'm Really. Focused on loseing body fat. Right now I'm 5"8 and weight about 185lbs. My goal is to get to 170lbs and tone up. I was jus wondering if dis was da right program for me.
Posted Wed, 10/26/2011 - 10:57
This program can help you reach your goals. You want to focus on two things to maximize results:
1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
2) Eating to maximize muscle retention while cutting fat. Here are two articles that can help:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Posted Thu, 10/27/2011 - 14:02
Hi.
I have a question. In Cutting workout, Can I use the BSN Thermonex and Super Charge together?
Posted Mon, 10/31/2011 - 13:44
I recommend asking this question on the forum:
http://www.muscleandstrength.com/forum/
Posted Fri, 10/28/2011 - 18:49
does anyone know any chest workouts that get amazing results everything is coming along except chest
Posted Mon, 10/31/2011 - 13:45
Nearly any of the muscle building workouts on Muscle & Strength will provide solid results. You want to focus on two things to maximize results:
1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
2) Eat to maximize muscle gains. Here are some articles that can help:
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
http://www.muscleandstrength.com/articles/building-muscle-eating-like-a-...
Posted Tue, 11/01/2011 - 06:32
Hi Steve
With this workout what type of protien supplement you will recommend. I use just the ordinary one like Whey protien. What are the best timings to take that supplement? Can i use it on cardio days as well?
pre workout or post workout will be better.
Thanks again
Naveed
Posted Tue, 11/01/2011 - 15:45
Whey protein is a good choice. It's best to take protein supplements in between major meals and right after working out. You might also consider a casein shake right before bed.
Posted Mon, 11/07/2011 - 15:23
i started working out about 5 months ago im 23 5'9 and weigh 165lbs i was 215 when i started ive droped alot of weight off ive got a lil more fat to burn but also want to be building mass too will this workout help me out?
Posted Fri, 11/25/2011 - 11:52
This workout can help you reach your goals. You want to focus on two things to maximize results:
1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
2) Eating to maximize muscle retention while cutting fat. Here are two articles that can help:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Posted Tue, 11/08/2011 - 08:01
hi steve,
i have been really struggling, as i was very fat so i did around 2mnths of cardio then shifted to weights 2mnths ago, and did 12*4 then 8*3 and then 10*5 and now this shed.... do u think it will work.. i have done all the sheds for at least 6gym days each... and whr to move frm this... thnx...
Posted Fri, 11/25/2011 - 11:53
You want to focus on two things to maximize results:
1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
2) Eating to maximize muscle retention while cutting fat. Here are two articles that can help:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Posted Wed, 11/09/2011 - 14:48
hi,
im 24 yrs and 106kgs, my body structure is large and i wanna ask will the above given routine will give me a good shape considering i dont want to slim down i want to have good heavy muscles.
thanks
Posted Fri, 11/25/2011 - 11:54
This workout can help you reach your goals. You want to focus on two things to maximize results:
1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
2) Eating to maximize muscle retention while cutting fat. Here are two articles that can help:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Posted Thu, 11/10/2011 - 12:41
Is there a specific rep timing that is meant to be followed with this program?
Posted Fri, 11/25/2011 - 11:57
No, not really. Use a natural feel/timing.
Posted Wed, 11/16/2011 - 10:36
Hey Steve,
I am currently starting this workout, i am 6 ft tall and 200 lb just wondering how much calories I should be cutting to lose weight at a decent pace? Is there any articles on a diet plan that I could look at? I push to add weight on every exercise but this is extremely hard when cutting back calories due to having not as much energy and I am just wondering how do you know if you're overworking? My muscles feel sore after the workout and somedays it almost seems to be sore for consecutive days because of calorie restriction is this bad?
Thanks, any tips would be great!
Posted Thu, 12/08/2011 - 12:35
Hi Josh,
here are some articles that can help:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Posted Fri, 11/25/2011 - 21:58
HI Steve this is adeel here, just got to ask you that I am 22 yrs, weigh 255 lbs, and i am 6 ft 4 in tall. your six day weight techniques would be enough for me or do i have to do some other exercises also.
Posted Thu, 12/15/2011 - 13:18
You won't need to add any exercises to the workouts on M&S.
Posted Tue, 11/29/2011 - 02:18
Hi I am a 20 year old male. I am 6'3 and weight 230 pounds my goal is to reach 190-200 pounds, i was wondering what my calorie intake should be to help achieve this goal?
Posted Thu, 12/15/2011 - 13:18
Here is an article that can help:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
Posted Wed, 12/07/2011 - 17:19
Hi, in January I found out I was 255lbs, and so far this year I've lost 68lbs, and I really just wanna get rid of the last 10-20 lbs of fat I have on me (especialy the man boobs). I don't really care about bulking up, just don't wanna lose the muscle that I do have.
I've been doing this for a couple weeks now, I've been making mon, wed, fri, into day 1,2,3. taking a day off and then going again. I stretch when I get to the gym and do 5 mins of cardio then I do day 1 stuff, then do some planks, sit-ups and whichever core exercises that don't hurt at the time. Once I'm finished that I do 20-40 mins of cardio to finish my day.
I usually feel amazing after the gym, but I'm finding it hard to get out of bed some days, I recently started and EC stack (no A). Am I doing anything wrong? Other than sluggishness to get out of bed I'm fine the rest of the day.
Thanks Jake.
Posted Tue, 12/20/2011 - 14:12
This sluggishness could be hormonal, dehydration or fatigue from undereating. How many calories are you eating per day?
Posted Tue, 12/20/2011 - 20:46
I eat about 1800-2100 calories a day some days less usually not more.
breakfast is whole oats raisins nuts and a danactive. about 400cal
snacks are kashi granola bar or a sunrype fruit source 130cal each
lunch is usually a sammich or subway around 400cals plus milk for another 130cal
protein shake after the gym 260cal, plus another shake/bar an hour after gym.
dinner is usually around 400-500 cals
and a nighttime snack of whichever i dident have earlier between the fruit bar or granola bar
sometime i switch out snacks for almonds and apples
i take vitamins daily i try and drink lots of water, perhaps its not quite enough.
i also decided to just do the program as you have it laid out, but just add cardio daily, 20 mins on weight days at the end and 40 mins on core days. my arms were too sore, and like i said i don't really care about bulking up.
Posted Thu, 12/22/2011 - 11:54
It doesn't look like you are eating much protein per day. Your fats might be low as well. Try bumping your protein intake to 180 grams per day and make sure your fat intake is about 25-30% of your calories. This can only help.
Posted Thu, 12/08/2011 - 23:56
Two questions: I ruck march to the gym 3 days a week. Its about a mile and a half to the gym and the ruck is around 75 or 80 pounds. Is this doing any damge during my recovery time or is this just adding to my cardio? Second question is, if I follow this workout, should I change up to a different routine each month? For example, do this one one month and do the other the next month? Thanks for any help.
Posted Tue, 12/20/2011 - 14:13
Probably not impacting recovery, but it may wear you down making your weight lifting sessions a little harder. This "could" lead to muscle loss while cutting.
To your second question, there is no urgent need to frequently switch routines.
Posted Fri, 12/09/2011 - 03:51
hello Steve, many thanks for this blog now am worried about something and i hope you answer. am 6 feet tall i weigh around 218 lbs am trying to lose weight now i wanna go with 1800- 1900 cal i also wanna do split like that day cardio - day weights, and it fit my life, but my question is i wanna end up looking sharp and toned, i don't wanna look flabby is only 3 days i mean working out each muscles once per week each 7 day is enough when you try to lose weight or let me rephrase it i heard when you try to lose weight you should train your muscles more frequently more often but once a week each muscles? hope you answer me and yea i know i should be lifting heavy and the reps and the set also the protein and the interval meals i feel like i can do it but i really don't wanna look skinny at the end and flabby so .. will 3 days weights training like your routine will help me ?
Posted Tue, 12/20/2011 - 14:15
3 day of weights will be plenty to help you reach your goals. You want to focus on two things to maximize results:
1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
2) Eating to maximize muscle retention while cutting fat. Here are two articles that can help:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Posted Sat, 12/10/2011 - 19:16
Hi Steve, I love this website but now I am so confused. I have been going to the gym now for about two months. I haven't changed a bit or I lost a couple of pounds.
I am 27 years old, 5'7" and I weigh about 200lbs. I don't know what weight i really want to be but all I know is that I want to loose weight. A lot of my weight is on my face, stomache and love handles. I basically want a body that is close to an athlete look, somewhat of a beach body without being too big. I am determined to loose weight and came across this site, and i was wondering if you can provide any pointers. Is the 6 Day Weight/Cardio Cutting Workout routine the right way to go for me. I really dont want to get ripped right now, I just want to loose weight but have my body looking like I've been going to the gym. I honestly at this point would like to loose 30 pounds by June.
Please let me know, great website and a lot of information.
Posted Tue, 12/20/2011 - 14:16
You want to focus on two things to maximize results:
1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
2) Eating to maximize muscle retention while cutting fat. Here are two articles that can help:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Posted Thu, 12/22/2011 - 00:43
Looking forward to trying this workout. I'm 32 and have been lifting for numerous years. I'm in descent shape, just have that extra that no one wants around the mid section. I've been up to about 30-45 mins on the tread mill 3-4 times a week followed up with an Ab workout. I feel like when I hit the weights (1 body part, 5-6 exercises, 3 reps, and heavy as I can) on the opposite days that my strength is severely hurting.....
Would this workout be ideal if I am trying to reduce the gut and keep my muscle/strength? I am also trying to focus on my diet, but am really horrible with understanding exactly what to do.
Posted Thu, 12/22/2011 - 11:56
This workout along with a good diet plan can definitely help you shed the gut. You want to focus on two things to maximize results:
1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
2) Eating to maximize muscle retention while cutting fat. Here are two articles that can help:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Posted Thu, 12/22/2011 - 11:57
This workout along with a good diet plan can definitely help you shed the gut. You want to focus on two things to maximize results:
1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
2) Eating to maximize muscle retention while cutting fat. Here are two articles that can help:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Posted Tue, 12/27/2011 - 19:29
Hey steve, can I do this program exactly + 30 min of cardio after weight training workout ?
I'm 168 cm and 70 kg, I want to be 60kg
And I have a very big belly around my stomach that I want to get rid of it
This program will help me to reach my goal in 6 months ? Without taking supplements
Thank you.
Posted Wed, 12/28/2011 - 15:23
As for the cardio, I have 2 questions.
1.) would doing a light 20 minute jog on the lifting days be beneficial to fat loss or would it deteriorate my muscles?
2.) what's the best HIIT routine and is it ok to do first thing in the morning on an empty stomach?
Posted Wed, 12/28/2011 - 18:07
Hey steve, if i do this program exactly + 30 min of light cardio on weight training days .. i will lose fat faster ?
im male 168 cm and 70 kg .. i have a very big belly on my stomach .. i want to get rid of it and have some muscles ...
this program + Good diet, will help me to reach my goal in 3 months ?
Posted Thu, 12/29/2011 - 02:39
I going to begin this workout but id like to change it up ie:
same exercises but chest and back/ arms/ shoulders and legs because i want equal energy being put into opposite muscle groups.What do you think of this Steve?
Also instead do i do each exercise it the way you ordered the ie: 3chest exr. then 3 tricep exr. or rather can i do chest/tricep/chest/tricep/chest etc.
thanks
btw, you do a damn fine job of keeping up with comments ;D
Posted Sun, 01/01/2012 - 14:45
hey steve,
Im 168cm and 70 kg .. i want to lose body fat and specially stomach and man boobs ..
with a good diet, This workout will help me reach my goal ?
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