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 (268)
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Posted Wed, 09/21/2011 - 00:35
Hey Steve!
Tried it out today, and the routine seems great. I only have time for cardio once once a day. I was thinking of doing like a hard 5 min run before the exercises, then 3-4 miles after. Do you think that would be alright? Also I'm a college student and finding healthy food is somewhat difficult, if I improve my diet, without going to a full blown cutting diet, will I still see results? Such as adding more veggies and fruit, and substituting chicken, or eggs for a protein source? I realize it's not the best, but any improvement would be nice :) I get 3 meals a day, so I don't exactly know what to do about getting 30 to 40 grams every few hours...
Thanks!
Posted Sun, 10/02/2011 - 16:52
If muscle is a priority I don't recommend cardio before lifting.
If fat loss is a goal you will need to monitor calorie intake and/or the scale. That's the most important thing. Eat as best you can. You won't need to be perfect.
Posted Sat, 09/24/2011 - 13:24
Hey Steve,
Thanks for the plan.. I'm trying to understand the Warm-Up's. If I understand this correctly I will end up doing 6 sets? 15*, 12*, 12, 8, 8, 8. Are the warm-ups lightweight?
Posted Sun, 10/02/2011 - 16:54
Yes, use a lighter weight for warmups.
Posted Wed, 10/19/2011 - 22:30
I have a home gym and i don't have a cardio machine yet would it be alright to skip the cardio part.
Posted Fri, 10/21/2011 - 16:14
As long as your diet is in check.
Posted Sun, 10/30/2011 - 16:58
alright, i'm needing some advice....i've been dieting/losing weight steadily for the last 6 mths just about....right now i'm down 79lbs and have only been at the gym since august.....i've thought that i need to switch up what i do now to get results or i need to work on my intensity...what do you or anyone think i should do for a full body routine, do it all in a day a few times a week or do one area everyday plus i'm doing cardio whenever i'm at the gym too
Posted Mon, 10/31/2011 - 14:44
It won't matter much as long as your diet plan is solid. I would use whichever approach most motivates you to exercise.
Posted Fri, 11/04/2011 - 06:18
Hi,
Iam doing this excercise but i have some doubts...
First:In 4-1-4 for biceps we have to do 10 reps..means 5 by right hand & 5 by left hand or is that right hand 10 & 10 by left hand
Second:Can i increase the triset sets means from 3 to 5 for some bodypart
Third:Can I do ABS on regular basis for fast result
Fourth:If iam doing cardio on regular basis(mrng & evng) so is that any negative effect on the body
Please help me out.Waiting for your reply
Posted Mon, 11/21/2011 - 13:25
1) 10 reps for both arms.
2) Not sure what you mean?
3) Performing more abs work will not give you abs. A six pack comes from diet.
4) Not if you are eating properly.
Posted Thu, 11/10/2011 - 14:12
Would it be ok to alternate this workout with Doug's 4 day split. One week this next week Doug's 4 day split and alternate keeping the cardio same on borge workouts .
Posted Mon, 11/28/2011 - 14:04
That should work ok.
Posted Sun, 11/20/2011 - 23:35
I have sum questions how much should I run? Should I be taking whey isolate to help and how heavy shuld I lift because I'm not sure where to start I also want to lose weight thank you .
Posted Mon, 11/28/2011 - 14:05
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, 12/06/2011 - 20:52
Can i do this routine with muscle groups on the following days.
Monday: Back and Biceps
Tuesday: Chest and Triceps
Wednesday: Legs and Shoulders
Also, i usually do abs before each workout, one set of lower and one of upper, and then do about 25 minutes of cardio after lifting. Is there anything I should change with that order. I don't have time to hit the gym twice a day, so I need to squeeze in cardio after lifting.
Posted Tue, 12/20/2011 - 11:40
The only thing I would recommend changing is adding rest in between resistance training days.
Posted Sun, 12/18/2011 - 09:58
Is that 1 hours of cardio at each session morning and night?
Posted Tue, 12/20/2011 - 11:41
"Low intensity cardio is performed every day, morning and evenings working up to 40+ minutes each session."
Posted Wed, 01/04/2012 - 07:02
Im looking for a routine to stay in shape during the winter. I work 65 hrs a week April-November and only 10-15 in the winter. I get pretty bored and go to the gym 5-6 days a week. I started this routine and like it. Is it bad to do 45 minutes of cardio 5 days a week with this routine ? Also, is this the right workout for me? I do not want to get big, just a little more defined.
Thanks
Posted Sun, 01/08/2012 - 22:00
Hey Doug, I have school and work all week so it gets really tough for me to hit the gym. I was thinking of having friday be my first day of the routine and work out up until monday and then rest tuesday, wednesday and thursday (and do just cardio on these rest days). Is that too much?
Posted Tue, 01/10/2012 - 14:57
Hi Steve. I do something similar to this now but I do full body 3X per week generally lasting an hour long each for upper body. I do a full range of back shoulders biceps chest and triceps. I can lift heavy amounts of weight and still do it 15-20 times each. I switch my workouts every 6 weeks. I eat clean 98% of the time. I do about 90 minutes of INTENSE cardio 5 days a week, and the other two days I'm still very active. I also do abs like 4 times a week. I'm taking a pre workout and protein supplements and i still am seeing no results. I've been a gym rat for over 3 years now and I don't know if i hit a plateau or what but I'm been trying so hard to lose 5 pounds but I'm having no luck. What should I change? I just want my abdomen/stomach area to be a tad more shredded like the rest of my body. Its very discouraging!
Posted Tue, 01/24/2012 - 08:08
I started this routine yesterday and am excited to keep it going! I am 6'6 300lbs I hold the 300lbs well but i know it is unhealthy. I picked this routine because I need the sensation of lifting to motivate me to exercise versus just running on a treadmill. Like I said I am 6'6 300lbs do you think I will see significant results quickly or will this take several months. I have lifted in the past through HS and my first year of college football. What can I do to extra or focus on to ensure I get maximum weight loss? Thanks in advance.
Posted Fri, 01/27/2012 - 21:31
Hi Steve, great workout plan, I have just completed my first week and very sore but concentrating on my form and workout. My question is about the Cardio though. I am not able to complete two sessions of the Cardio, do you think one session is good enough working for 45 minutes and buring close the 600 calories? I use the eliptical machine for 45 minutes plus 5 minutes for cool down and when I am done, I burn at least 580 calories, it this good enough for cardio?
Posted Thu, 02/02/2012 - 10:29
I have a question, i just started this workout on monday, and I am finding it hard to do some of the TriSets because of how the gym i go to is set up. There isnt really anyway to do some of the sets in succession. For example today is chest and I am getting ready to go to the gym and I am trying to figure out how im suppose to do the pec dec and dumbbell flys when the benches and dumbbells are on the other side of the gym compared to the pec dec. Thanks in advance!
Posted Tue, 02/07/2012 - 01:16
can someone please help me with the repetition timing thing. I don't understand what it means.
Posted Sun, 03/04/2012 - 03:22
Loving this ! When you say sat, sun rest days, is this a total rest or would you still do tThe 2 hours cardio ?
Posted Sun, 03/04/2012 - 19:30
Hi,
Beginning 5 minute warm up then exercises and then I was thinking at the end of the workouts, would it be possible to do Interval training with this program for 10 minutes in the beginning to build my stamina and then later in the program 20 minutes? Or if I can't reach 20 minutes on speed interval running can I split the 10 minutes doing another form of cardio?
Also what is 1-1-1. For example do I do 3 x 10-12 reps then Rest for 60-90 seconds and move on to another exercise doing 3 x 10 reps and then 60 - 90 reps and then 3 x 12 reps and then 60-90 seconds rest? If thats the case and theres no rest between exercises, wouldn't that add up more reps then?
I'm guessing its rest between each set not exercise?
Posted Tue, 03/13/2012 - 18:42
As a female weighing 132 at 5'0 who is new to weight lifting, I never know how much weight to lift. I go for the weight that is pretty difficult, but that I can do 3 sets of 10-12 without muscle failure by the end. Is there a way to know if I am choosing the right weight? Then I hear women say that I should do less weight and higher reps . . . ?
Also, is it alright to do this workout M-Th, do yoga on Friday or just rest Fri, Sat, and Sun? Do I need to rest Wed?
Thanks!!!
-Chrissie
Posted Tue, 03/20/2012 - 13:15
Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
Low weight and higher reps won't give you a nice toned looking body.
As far as your scheduling question, yes that is ok.
Posted Mon, 03/26/2012 - 13:30
Thanks so much. I have been doing your workout for 3 weeks and I am really enjoying it. I am seeing results faster than anything I've ever tried. Thanks again!!
Posted Sun, 03/25/2012 - 06:35
Hi ,
First off all thanks for routine its seems like very poverfull. But i m not sure about this r outine is good for me...
I 'm 5'11" and 194 lbs with %20 body fat .
Is this workout good for me ?
* ps; I' m on a diet already ...
THANK YOU FOR YOUR HELP...
Posted Tue, 03/27/2012 - 08:16
I work out at lunch time, so I don't have time to do the second cardio part right after work out. Can I compensate it doing it by evening?
(Sorry about any mistake, I'm not a native english speaker)
Posted Fri, 04/13/2012 - 16:11
yeah, it's great can i change some exercise while i am doing this routine
Posted Sun, 04/22/2012 - 14:23
Averagely, with a good balance diet of approx 2000 calories a day, how many pounds of fat a week will this routine help me lose if followed accurately?
Posted Wed, 04/25/2012 - 08:33
I'm unsure what is meant by Squats (15-12) and Rope extensions (15-12) and so forth could you please explain because I'm not understanding this and I'm going to start this work out I just want to get it right that's all
Thanks a bunch
Posted Tue, 05/01/2012 - 15:34
Hi!
wich exercises can i perform instead of the ones mencioned?? I mean, after two or three weeks of performing this routine, can i chance de exercises????
thanks!!
Posted Fri, 05/04/2012 - 06:59
hey doug many articles on website suggest that doing abs everyday is a bad idea!! and this plan says to perform abs everyday what should i do
Posted Mon, 05/07/2012 - 13:24
I've been doing cardio for a while and I'm ready to add weight lifting to my routine. I'm not super fit and have not lifted weights for a while. Any advice on choosing what weight I lift for these exercises.
Posted Thu, 05/10/2012 - 11:06
Can you do this workout while also doing the 4 day bulldozer
Posted Thu, 06/14/2012 - 20:37
Can the triset exercises consist of only isolated movements besides legs and back?
Posted Mon, 06/18/2012 - 22:17
Does anyone know if when I am working on the tri sets if more weight should be add anytime during the repetition sets? Should I always use the same weight for the duration of this routine?
Thank you in advance .
Posted Mon, 07/09/2012 - 23:55
3 Set 12,10,8,8 = means 3x12 and 3x10 and 3x8 and 3x8 ?
for Tri Set 3 (10-12) = means 3x10 OR 3x12 ? AM I correct?
Posted Fri, 08/24/2012 - 15:34
This routine looks great...I'm going to start on Sunday. Question...how important is it for women to work the chest if their not trying to get that "muscle builder" appearance?
Posted Tue, 09/04/2012 - 15:48
This looks like a great program! I am thinking Ill follow this for 4 weeks, then switch it up, i like the progression of your workouts so i hope to find another program that you have created under strength training. Let me know if you have posted a strength training program as well, thanks!
Posted Thu, 09/20/2012 - 22:15
Wondering, what does "failure" mean? Thanks.
Posted Fri, 10/05/2012 - 13:05
I have a question regarding the warm up sets on Doug's Mega Cutting Routine.
I dont understand what it means by (15,*12) then it says 4 sets with reps of 12,10,8,8 next to it. For example on seated dumbbell press: am i doing a warm up set of 15 reps then 12 reps then moving on to the 4 other sets of 12,10,8,8? Or am i only doing a warm up of either 15 or 12 then moving to the 4 sets? I look forward to beginning this program, just before I do I need to know how these warm up sets work with the normal sets?
Posted Tue, 10/16/2012 - 06:21
Hi I just wanna say thank's so much for all thoses free informations. it's almost 5 years I'm trying so hard be be lean I was work out like crazy and my result was not en off more it's was just for short time I pay a lot of personal trainers. I lose so much time.My job it's i'm model but I started at a very at low level and sometime it's realy hard with the competition, nobody help you or ll give you some advices about how to do it .. they let you just fail ! I was in China 8 month's they feed me with mc donald work 12 to 16 h a day i was going crazy but I try my best fo survive and still rip..... but with all those thing fake there fake yogour fake egg ,,, so many Smg in the nuts ( almond) i finish my contract fat but i was 5 time a day in gym was realy hard .. after that I been in Singapore and the climat so hard to live. my agency ask me to be skinny and rip they said to me run so I started and I be more fat no carbs I try bean toffu fish low fat yogou white egg but whend you run too much and not wor you muscle you lose a lot a lot . .. Now I'm in korea and I discover your web site plus somes videos about to be lean n 12 I make some reserch cause now i greatfuly I can speak english .I'm a french Canadian from quebec montréall And this is my message too you! it's cause of some personne like you i will probalby one day obtain the fruit of my hard work all peace Kevin Côté ( Folio Montréal Agency )
Posted Fri, 11/09/2012 - 16:46
Are the warm up sets counted as part of the total sets for the main exercises?
Posted Sun, 12/02/2012 - 19:53
I'm trying to get back into a solid routine at the gym. I'm looking to lose weight but I'd also like to add some muscle mass. Would it be a good idea to do this workout until I drop weight and then switch to another workout?
Posted Tue, 12/04/2012 - 18:20
Hey Colin!
I'd recommend that you focus on one goal at a time. You can't build muscle mass while also looking to cut weight, as building mass requires that you have a calorie surplus. You can certainly switch to a mass building program after you've reached your goal weight. There are plenty to choose from here: http://www.muscleandstrength.com/workouts/muscle-building.html
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