Workout Summary
Main Goal:
Lose Fat
Workout Type:
Split
Training Level:
Intermediate
Days Per Week:
4
Equipment Required:
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar
Target Gender:
Male & Female
Author:
Workout Description
Doug's mega cutting workout routine is designed to lose fat while maintaining muscle mass. A thorough cardio warm up at start of each day, stretches and cardio cool down at the end of the training session.
Workout notes:
- Low intensity cardio is performed every day, morning and evenings working up to 40+ minutes each session.
- Abdominals performed after each training session.
- Ab exercises: rope crunch, crossover crunch and hip thrusts. 20-15 reps on each set for abs.
- First two sets on each body part is a warm up set indicated by * are warmup sets
- Repetition timing is 4-1-4 on main exercises, and 1-1-1 on Tri-Set exercises
- 45 seconds rest between sets unless indicated.
| Monday - Shoulders and Triceps | ||
|---|---|---|
| Shoulders | ||
| Exercise | Sets | Reps |
| Seated Dumbbell Press - (15, 12*) | 4 | 12, 10, 8, 8 |
| Tri Set x 3 (see notes): | ||
| Dumbbell Lateral Raise | 3 | 10-12 |
| Dumbbell Reverse Fly | 3 | 10-12 |
| Dumbbell Shrugs | 3 | 10-12 |
| Triceps | ||
| Exercise | Sets | Reps |
| EZ Bar Close Grip Bench - (15, 12*) | 4 | 12, 10, 8, 8 |
| Tri Set x 3 (see notes): | ||
| Dumbbell Kickbacks | 3 | 10-12 |
| Overhead Rope Extension | 3 | 10-12 |
| Narrow Grip Pushups | 3 | Failure |
| Notes | ||
| Tri sets: No rest between exercises. 60-90 Seconds between each Tri-Set. | ||
| Tuesday - Back | ||
|---|---|---|
| back | ||
| Exercise | Sets | Reps |
| Reverse Grip Bent Over Row (15*, 12*) | 4 | 12, 10, 8, 8 |
| Tri Set x 3 (see notes): | ||
| Wide Grip Pull Down | 3 | 10-12 |
| 1 Arm Cable Row | 3 | 8 |
| Hyper Extensions | 3 | 12-15 |
| Notes | ||
| Tri sets: No rest between exercises. 60-90 Seconds between each Tri-Set. | ||
WEDNESDAY - REST DAY
| Thursday - Chest and Biceps | ||
|---|---|---|
| Chest | ||
| Exercise | Sets | Reps |
| Incline Dumbbell Press - (15-12*) | 4 | 12, 8, 8, 8 |
| Tri Set x 3 (see notes): | ||
| Pec Dec | 3 | 10-12 |
| Dumbbell Flys | 3 | 10-12 |
| Push Ups | 3 | Failure |
| Biceps | ||
| Exercise | Sets | Reps |
| Dumbbell Curl - (15, 12*) | 4 | 12, 10, 8, 8 |
| Tri Set x 3 (see notes): | ||
| EZ Bar Curl | 3 | 10-12 |
| Dumbbell Reverse Curl | 3 | 10-12 |
| Rope Curl | 3 | 10-12 |
| Notes | ||
| Tri sets: No rest between exercises. 60-90 Seconds between each Tri-Set. | ||
| Friday - Legs and Calves | ||
|---|---|---|
| Quads | ||
| Exercise | Sets | Reps |
| Squats - (15-12*) | 5 | 12, 10, 8, 8, 8 |
| Tri Set x 3 (see notes): | ||
| Wall Squat | 3 | 12-15 |
| Leg Extension | 3 | 12-15 |
| Sissy Squat | 3 | 20-25 |
| Hamstrings | ||
| Exercise | Sets | Reps |
| Leg Curls - (12-15*) | 4 | 12, 10, 10, 10 |
| Straight Leg Deadlifts | 3 | 15, 12, 10 |
| Calves | ||
| Seated Calf Raise - (10-12*) | 3 | 12, 10, 10 |
| Standing Calf Raise | 3 | 20, 15, 15 |
| Notes | ||
| Tri sets: No rest between exercises. 60-90 Seconds between each Tri-Set. Wall Squats are performed with back against a wall or door, feet placed approx 2 foot in front. | ||
SATURDAY AND SUNDAY - REST DAYS
Comments (266)
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Posted Mon, 06/14/2010 - 15:30
You only perform the cardio on resistance training days.
As far as which program is better...if you have your diet nailed down, working out more frequently will help you burn slightly more calories. I would advise using Doug's 5 day high definition routine.
Posted Mon, 06/14/2010 - 15:30
Just finsihed my first week of this workout, last week, and boy am I sore...but feeling good. I have a few questions:
First, as far as the weights go...is it a matter of doing an amount of weight that will allow you to complete each exercise within the set OR should it be 20%, 30%, and so on of your max?
I weigh 175lbs and am 6'2"...I'm consuming approx 1800 calories a day. I know this is low but I'm trying to burn the fat while maintaining muscle. My goal right now is to define/tone (primarily my mid-section) and so I'm going low on the calories to accomplish this goal. My question: is this calorie intake too low? (NOTE: instead of slow paced cardio twice a day...I'm doing Intense intervals - ten 1 minute cardio exercises (ex. mountain climbers) once a day - and working as a night loader for a company in which I'm lifting and moving boxes (5 to 60 lbs in weight) for 4 hours a night, 3 days a week).
Last question: what is the recommended length of time to use this program? By that I mean, should this be a 2 week, 3 week, 4 week, etc. program?
Thanks for the workout. I'm looking forward to some great results. Also, thanks for your time to read and respond to my questions. Greatly appreciated.
Posted Mon, 06/14/2010 - 15:39
Hi Isaiah,
You should be lifting as much weight as possible for each stated rep range. You don't want to train to failure, but you want to train real close to failure. If you aren't pushing this hard, you are giving your body a big reason to lose muscle while cutting.
As far as calories, that is too low. You run the risk of "bounce back" weight gain when the cutting is done. There was a study many years ago (The Minnesota Starvation study) which basically revealed that those who eat very low calories for several months at a time run the risk of gaining back more fat then those that eat slightly more. You would be better off eating around 2300 to 2500 calories and losing the weight a bit more slowly.
Low calorie intake also encourages the body to burn muscle as fuel, making it harder for you to cut as you lose weight. You will be losing muscle and fat, and could end up looking skinny but flabby - especially if you're not training hard.
I woudl run this program for 8 to 12 weeks max.
Posted Tue, 06/15/2010 - 13:26
Great. Thanks for the feedback, Steve. I greatly appreciate it. I wil increase my calorie intake. Based upon what I told you I'm doing for cardio...any feedback on that? Thanks again.
Isaiah
Posted Wed, 06/16/2010 - 10:09
I always recommend doing the form of cardio that you enjoy. Diet is the primary fat loss mechanism, and cardio simply assists with fat burning. So I recommend sticking with the form of cardio you enjoy.
Posted Tue, 06/15/2010 - 18:17
This plan looks pretty solid. I'm guessing the two hours of cardio are key to fat loss. Reminds me of my workouts in high school! Thanks for the routine Doug.
Posted Tue, 06/15/2010 - 21:35
Thank you so much for answering my question Steve, it was very helpful. I started yesterday, and I am a bit confused on the Tri-Set X 3 theory. I understand there is no rest between each Tri-Set, but does that mean I do each one 3 times or alternate. Let's take Triceps for example.
Do I do: 1 set dumbbell kickbacks, 1 set Overhead Rope Extension, and 1 set Narrow Grip Push ups and that is One triceps? Or is it all three dumbbell kickbacks for one Tri-set?
Thank you,
Chenise
Posted Wed, 06/16/2010 - 10:13
Glad to be of help.
For triceps (as an example), you would do 1 set Overhead Rope Extension, without resting perform the next tricep ezercise, and again without resting perform the third tricep exercise on the list.
Posted Wed, 06/16/2010 - 03:07
Thanks for the routine! I got a couple questions...
I'm 6'3, 260 lbs. I used to work out but I didn't really gain that much muscle, then I gained almost all the weight back after I stopped. Is this program good for me, or should I do a different, more beginner program? I've already done Monday/Tuesday and I liked it alot. I was able to do every exercise except I had to sub out a couple exercises [exchanged for others found on this website, same target muscles].
And right now I'm taking Whey Protein (24g a scoop, 2 scoops a shake, 2 shakes a day) and a multivitamin. Is there any other supplements that will help me get to my goal faster? I heard Animal Cuts is good, but I've heard some bad things about fat burners so I'm kinda scared lol.
Also, I do 15 min bike ride for my warm-up, 15 min elliptical and 15 HIIT treadmill session after my workout. I can't go to the gym more than once a day, and I live in a dangerous area so I can't run at night, so is it fine if I do my 45 min of cardio a day all within the same workout?
And I have a shake when I wake up, sandwich/fruit for breakfast, fruit/salad for lunch, another shake after my workout, chicken/steak/beef for dinner. I'm not sure if I'm eating enough, or often enough. Any help would be appreciated!
Sorry for the questions, but I'm new and I want to learn.
Posted Wed, 06/16/2010 - 10:05
This program is a solid routine. I wouldn't say you need a more beginner routine. Just make sure you push for more reps on every set, and ultimately add weight when possible. that will allow you to hold on to your existing muscle while cutting.
As far as supplements, fish oil is great for overall health, and especially so while cutting and on a more limited diet.
I've tried several fat burners and have received good, clean energy. Animal Cuts, along with other best selling fat burners on M&S, won't really leave you with the jitters. You generally just feel a metabolism boost and extra energy.
Cardio is fine with weight training, as long as it's performed after weight training.
As far as eating, if your goal is to cut fat, a good place to start is 2300 to 2500 daily calories. Watch the scale, and if you're losing weight too quickly, add 300 calories. You also want to eat at least 30 to 40 grams of protein every 2.5 to 3 hours. And train hard. Always push for more on every set.
Posted Wed, 06/23/2010 - 12:12
Hmmmm, I have been doing mine before, is this why I have trouble making through my workouts?
Posted Wed, 06/23/2010 - 15:36
I would say it's a factor.
Posted Tue, 07/26/2011 - 12:42
Does I really matter if cardio is done after the work out, or before? I only ask this because I have a low intensity regimen before my weight routine. This cardio first, weights after has given me some good results- weight routine not as intense but similar. Also, when I started this new lifestyle(4 months ago) and becoming more aware of what I was doin to my body I weighed 333# on a 6' frame. I have T2 Diabetes and other co morbidities. In the 4 months I've been training I've managed to shed 35#. Not too sure what my BMI is now, it was 47. Also, my food intake has drastically changed. My daily caloric intake is between 1,400 and 1,600, carbs 130, and fats 30. I'm eating plenty and don't feel like I'm starving myself. I'm a Chef, by trade, so I know what ingredients to use to make foods taste good without the extra additives of fat and empty nutrition.
Im new to all of this and find myself making things up as I go along, also with the info from M&S... any help and guidance will be greatly appreciated.
Thanks- Chopper!
Posted Wed, 06/16/2010 - 03:10
OH, one more thing.. can I do just cardio on off days? Like I'm planning on going to the gym on Wed/Sat to just do 1-2 hours of cardio only. Sunday is my full rest day. Is that OK or should I not do anything on Wednesday/Saturday?
Posted Wed, 06/16/2010 - 09:58
Absolutely! Get plenty of rest on Sunday.
Posted Sun, 06/20/2010 - 13:19
Hi,
I also lift on Wednesdays and was wondering if there is an easy way to make this into a 5-day/wk program.
Nick
Posted Tue, 06/22/2010 - 03:44
Hi Steve,
I am about 5.6" and weigh almost 176lbs, i have been doing weight training at various times of my 30 yrs, however never serious, till now. I would really really appreciate your response on which of your routine should i follow and what sorta diet plan could i use, my goal in to lose about 15 to 20 lbs, before NOV, my wedding date.
Thanks in advance - Regards
Posted Tue, 06/22/2010 - 15:00
Hi Romel,
First, I would recommend a beginner routine:
http://www.muscleandstrength.com/workouts/beginner.html
You will want to push hard, adding more reps and weight when possible. Next, I would recommend eating around 2300 to 2500 calories per day. You also can perform cardio after weight training 3 to 4 times per week. It is also recommended that you eat at least 30 to 40 grams of protein every 2.5 to 3 hours.
Follow this and you should easily hit your goals!
Posted Tue, 06/22/2010 - 04:10
Hi, i been doing power lifting for about 8 months. i m 5'6 and 135lbs while 18% of it are fats, i would like to cut down my fats while maintaining my current weight and muscle. In this case, can i follow this routine? if yes, it's not possible for me to get to the gym room every morning, and i only able to hit the gym room about 4 times per week in the evening after i knock off from my office.
So, can i follow this routine, and do a 30 - 45 mins post workout cardio after completing the exercises?
Posted Tue, 06/22/2010 - 14:58
Hi GaRd3NiA,
That sounds like a very effective approach.
Posted Wed, 06/23/2010 - 19:44
what does it mean when you say:
Seated Dumbbell Press - (15, 12*)
i didn't understand it
Posted Thu, 06/24/2010 - 11:54
Hi Saeed,
That would mean one set of 15 reps followed by one set of 12 reps.
Posted Thu, 08/11/2011 - 16:38
So are you trying to say those (15,12*) are warm up sets and then you do an additional 4 sets at say 12, 8,8, 8?
Posted Sun, 06/27/2010 - 17:10
Why does it say 15, 12. it says reps like 10, 8, 8 next to it.
Posted Mon, 06/28/2010 - 12:48
Hi Rikesh,
Those are the number of reps you perform for each set.
Posted Tue, 06/29/2010 - 23:30
I am confused about tri-sets and 60 - 90 sec rest.
What should I do (for example Ist day)?
Option 1 - perform lateral 12 (L)+reverse 12 (R)+shrugs 12 (S) - rest 60-90 - L+R+S - rest 60-90 - L+R+S - DONE! "super-sets"
OR
Option 2 - perform L+L+L - 60-90 - R+R+R - 60-90 - S+S+S - DONE!
In my opinion the most rational option is #1, because it could be easy: 1 huge set of 36 for L, R and S with 60-90 sec rest between them for option 2, right???!!! But, I just want to be sure!
Option1 or 2?
thanks,
Posted Wed, 06/30/2010 - 14:40
Hi Alexandre,
Option 1 - perform lateral 12 (L)+reverse 12 (R)+shrugs 12 (S) - rest 60-90 - L+R+S - rest 60-90 - L+R+S - DONE! "super-sets"
Posted Fri, 07/09/2010 - 21:53
Great routine! I was just curious, would this be a good routine if I am looking to drop about 15 pounds of body fat? Also, I'm a bit confused on the tri set idea. Are you saying I should do
Exercise 1 - Super setted
Rest a minute
Exercise 2 - Super setted?
Or reversed?
Posted Sun, 07/11/2010 - 07:34
Hi Dillon,
This is a great routine to use while trying to cut fat.
A triset is three exercises performed back to back to back without resting.
Posted Mon, 07/12/2010 - 06:09
Thanks Steve! One more thing though, are fat burners suggested for someone trying lose a minimal amount of fat? Just about 10 - 15 pounds?
Posted Mon, 07/12/2010 - 14:56
Hi Dillon,
You can use a fat burner with that goal.
Posted Tue, 07/13/2010 - 03:38
Thank you very much Steve!
Posted Tue, 07/13/2010 - 12:09
I couldn't find a video for the Dumbbell Reverse Curl. What is that?
Posted Tue, 07/13/2010 - 14:15
Hi Dan,
The video is linked to the exercise name above. Here it is:
http://www.muscleandstrength.com/exercises/standing-dumbbell-reverse-cur...
Posted Wed, 07/14/2010 - 15:19
whoops! Don't know how I missed that. Thanks!
Posted Wed, 07/14/2010 - 14:24
Hello,I love ur program!Can I do that program for 1 month?Does this program changes every month?
Thanks....=))
Posted Wed, 07/14/2010 - 15:02
Hi Ana,
You can perform this program as long as you are making good progress.
Posted Thu, 07/15/2010 - 09:56
Steve,
I am looking for a new routine n think this would b perfect when it says its a split routine does that mean u do that routine twice a day? Or do u split it up between 2 sessions? Thx in advance for ur help!
Posted Thu, 07/15/2010 - 15:25
Hi Mike,
You only perform one workout per day. A split routine means you do not work the entire body in one session.
Posted Sun, 07/18/2010 - 23:19
I am so confused, i am following this workout routing. I am actually doing it in 3 days. i have 29% body fat and my goal is to loose the fat but keep muscle. I have been eating 120-150 g of protein a day and i have cut carbs. I am lifting 80% to max and I Have been doing 30 mins of cardio on the workout days, and i have been taking in less calories than needed to maintain my weight. I have been doing this for a week and instead of loosing weight i have gained 2 pounds. This is real frustrating, i am not expecting to see fast results but i am not supposed to be gaining weight either am i? Any advise to what i am doing wrong.
Posted Mon, 07/19/2010 - 15:48
Hi Eddie,
If you are gaining weight, you are either adding muscle or eating too much. How many daily calories are you eating?
Posted Sat, 07/24/2010 - 16:57
Steve,
I love this workout! I have issues on chest day. I can get 3-4 push ups first set, maybe 2 2nd set and lucky to get 1 on last set. is this normal? is my diet off? I know I dont eat properly and I am trying to work on it.
could you give an example of 40g of protien. every 3 hours.
Regards
Mike
Posted Sun, 07/25/2010 - 09:22
Hi Matt,
It's normal to get weaker after each set.
For protein, you can eat foods like milk, eggs, cheese, meat, fish, Greek yogurt, and protein powder and bars. Eat 3 whole foods meals, and I suggest utilizing protein powders of bars in between meals to make things easy. Something like this:
Breakfast: Oatmeal, banana, milk and 4 egg omelet with cheese.
Snack: Protein Powder + a piece of fruit
Lunch: Chicken salad sandwich on wheat bread, serving of veggies, serving of salsa quinoa or rice.
Snack: Protein Bar
Dinner: Big meal including a protein source. Veggies and a quality grain (rice, quinoa, etc.)
Before bed: Casein protein
Posted Sat, 07/24/2010 - 17:05
Steve,
I forgot, can I do pushups on the weekend with my abs?
Could I add pull ups to back day?
Posted Tue, 07/27/2010 - 18:44
I was wondering so u should go to the gym twice a day right?? Do u focus on one musce group in the morning and another in the evening...or do all of it twice a day? For example on Monday do you work your shoulder in the AM and then your triceps in the PM; or do you work shoulders and triceps in the AM and PM?? Thx so much! I am stoked to start this workout!
Posted Wed, 07/28/2010 - 08:41
Hi Mike,
You perform the entire weight training session at one time each day.
Posted Tue, 08/17/2010 - 11:14
I've been a power lifter most of my life...now I must take off some midsection lbs. I am going to try this routine. I couldn't find the crossover crunch in the demo section. Exactly what is a cross over crunch? Thanks
Posted Wed, 08/18/2010 - 14:20
Hi Greg,
Here's a video:
http://www.muscleandstrength.com/exercises/twisting-bench-crunch.html
Posted Wed, 09/01/2010 - 16:16
Looks like a great routine and will be starting this monday. What about cardio? I have a really bad knee and noticed the elyptical feels better on my knee but it takes longer to get a good sweat going. Any idea? I'm 5'8 and currently at around 290 unfortunatley but know its time to get back into shape.
Posted Fri, 09/03/2010 - 12:00
Hi Shawn,
I would stick with the elliptical. As long as you're doing something, it will help. Better to be cautious than to risk injury.
I recommend performing cardio only 2-3 times, post-lifting during the first week or two to see how your knee handles it. It you feel great, you can increase the intensity and frequency.
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