Doug's 6 Day Cutting Routine

This intense cutting routine hits each muscle group twice a week on a 3 days on, 1 day off schedule. Use this routine to burn fat and get ripped!

Workout Summary

Lose Fat
Split
Advanced
6
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Male & Female

Workout Description

Doug's intense 6 day cutting routine hits each muscle group twice a week on a 3 days on, 1 day off schedule. Use this routine to burn fat and get ripped! Read workout notes fro cardio schedule to go with this workout.

Workout notes:

  • This routine is performed on a 3 days on and 1 day off per week.
  • A thorough cardio warm up at start of each day, stretches and cardio cool down at the end of the training session.
  • Cardio is low intensity for up to an hour twice per day; First thing in the morning before breakfast and evening time, at least 2 hrs before bedtime.
  • 30 Seconds rest only between sets.
  • Rep timing of 2-1-2 performed on each exercise

Daily Workout Schedule:

Day 1 - Chest and Triceps
Chest
Exercise Sets Reps
Incline Dumbbell Press 4 12-15
Flat Dumbbell Press 3 12
Incline Flys 3 12
Pec Deck 3 12
Triceps
Exercise Sets Reps
Skull Crushers 4 12-15
Rope Extensions 3 12
Straight Bar Pushdowns 3 12
Abdominals
Exercise Sets Reps
Rope Crunch 4 20-25
Hanging Knee Raise 4 20-25
Day 2 - Back and Biceps
Back
Exercise Sets Reps
Wide Grip Chins 4 12-15
Wide Grip Rows 3 12
Narrow Grip Pulldown 4 12-15
Hyper Extensions 3 12
Biceps
Exercise Sets Reps
Concentration Curls 4 12-15
EZ Bar Curl 3 12
Day 3 - Legs and Shoulders
Legs
Exercise Sets Reps
Squats 4 12-15
Leg Extensions 3 12
Leg Curl 4 12-15
Stiff Leg Deadlifts 3 12
Seated Calf Raise 3 12
Shoulders
Exercise Sets Reps
Dumbbell Shoulders Press 4 12-15
Cable Lateral Raise 3 12
Reverse Cable Fly 3 12
Smith Machine Shrugs 4 12-15
Abdominals
Exercise Sets Reps
Rope Crunch 4 20-25
Hanging Knee Raise 4 20-25

Day 4: Rest Day

Day 5 - Chest and Triceps
Chest
Exercise Sets Reps
Incline Barbell Press 4 12-15
Flat Barbell Press 3 12
Flat Flys 3 12
Cable Crossovers 3 12
Triceps
Exercise Sets Reps
Reverse Grip Pushdown 4 12-15
Dumbbell Kickbacks 3 12
Dumbbell Extension 3 12
Abdominals
Exercise Sets Reps
Weighted Incline Crunches 4 20-25
Hip Thrusts 4 20-25
Day 6 - Back and Biceps
Back
Exercise Sets Reps
Wide Grip Pulldowns 4 12-15
Bent Over Dumbbell Rows 3 12
Good Mornings 3 12
One Arm Dumbbell Row 3 12
Biceps
Exercise Sets Reps
Preacher Curl 4 12-15
Dumbbell Curl 3 12
Day 7 - Legs and Shoulders
Legs
Exercise Sets Reps
Leg Press 4 12-15
Lunges 3 12
Leg Curl 4 12-15
Straight Leg Deadlifts 3 12
Standing Calf Raises 3 12-15
Shoulders
Exercise Sets Reps
Smith Machine Press 4 12-15
Dumbbell Lateral Raises 3 12
Dumbbell Rear Delt Flys 3 12
Upright Rows 3 12
Abdominals
Exercise Sets Reps
Weighted Incline Crunches 4 20-25
Hip Thrusts 4 20-25

 

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About The Author
Doug is an ex-competitive bodybuilder with over 20 years fitness experience, specifically diet & nutrition, weight management and training techniques.

1.1K Comments+ Post Comment

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Posted Thu, 12/22/2011 - 00:42
Joe Zuniga
Hi Doug Im 17 years old. I weigh about 200lbs and I want to weigh 150lbs but I only workout 1-3 times a week and I have a poor diet. I need help. I need a workout plan and a diet plan. Please I need help. I'm tired of being that fat kid that everybody makes fun of. I want to be that muscular in-shape man that my dad will finally be proud of.
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Posted Fri, 12/23/2011 - 10:14
Steven
This workout is a great choice. 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-fat-while-keeping-muscle.html https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-diet.html
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Posted Sat, 12/24/2011 - 17:00
ebony
is this workout for guys only. i weigh 160 trying to get to 130. i have a pretty athletic build but i want lower body fat. whats a good caloric range for woman?
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Posted Mon, 12/26/2011 - 10:59
Steven
This is a good choice for women. For fat loss I would start around 1500 to 1800 daily calories and make minor adjustments from there.
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Posted Tue, 12/27/2011 - 08:51
Frank
I am 31 years old and 230 pounds. I am going to try a variation of this routine because I cant do chin ups right now. With the cardio twice a day that's just like running or is that the whole workout twice a day.
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Posted Wed, 12/28/2011 - 14:16
kristen
Hi. I'm 23; 5'1 and 127 pounds. I have a pretty clean diet and I do heavy weight training 3-4 days a week for about an hour to 90 minutes and i also do 90+ minutes of cardio 5-7 days a week. For the life of me, i cannot lose weight. I hit a plateu about a year ago and since then i feel like im just spending 15+ hours in the gym per week for the heck of it. I do intense workouts and cardio,so I don't know whats wrong. My routine is similar to this one. what should i fix?
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Posted Thu, 12/29/2011 - 11:55
Jack the sperm
Hi, im 5'11 and weigh 177 lbs. I've been going to the gym for a year and it seems that while i gain muscle, i also gain fat!!! I was very skinny when Im not yet lifting weights ( I could see my muscle abdomen). And now, my body is now covered with fat! I have now a man boobs and i cant see my abdomen muscle now. Can any1 please help me? Do i have to drink a fat burner or any supplements? thnx
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Posted Thu, 12/29/2011 - 22:47
Nick T
What is the best way to determine the weight needed to be effective on each of the lifting excersizes? How much is too much, and how little is too little and how will I be able to tell? Thanks!
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Posted Tue, 01/03/2012 - 10:30
James R
Hi Doug I'm planning to use this routine for 60 days.... Will I build muscle and a big chest if I follow this routine for 60 days??? Or should I add something to the routine or take something off the routine??? I'm 5'10 210 and I'm looking to get muscle and a big chest please help me out I'm solid bulk not fat belly....so please help me out
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Posted Tue, 01/03/2012 - 22:37
Erick
Hi there, Im 16, 5'6, 140lbs. Been doing this workout for about a month now, and I do feel the muscle gain part but I am curious about the fat loss. I do 40 min of cardio everyday except for the rest day. I'd say that my diet is also good. I dont drink, alcohol or even any soda. My question is what do I need to do to be able to see improvements on my core(abs part) This is a great routine btw.
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Posted Thu, 01/05/2012 - 14:40
J. Flummer
Can this workout be combined with the Belly Fat Cure Diet?
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Posted Wed, 01/11/2012 - 20:18
eric
I do 15 min intense cardio at beginning of weight training: Treadmill: First 1/4mi(or 2.5 min): 6.0-6.5 @ 3.0 incline 2nd 1/4mi: 8.9-8.5 @ 1.5 incline Light stretch for about a min Last 10 min: 1st 5min @ 10.5-11.0 @ 2.5-3.0 incline at 20 sec intervals Last 5min @ 11.0-11.5 @ 1.5 incline @ 10 sec intervals Before workout, 5 min stretch. (No sprints/hills On leg days On cardio days....my cardio is again interval related with sprints for 45 mins with a mile run. Depending on week, I'll mix distance in, no more than 6 miles. Also, in between sets I do active recovery with low to mid plyos. The reps depend on rest between sets. Is this TOO much cardio? Thoughts?
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Posted Sun, 01/15/2012 - 11:20
Alex
Hey, Could I double on these exercises and do 2 days worth in one day, and do it three times a week?, It just hard for me to get to the gym 6 times a week.
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Posted Sun, 01/15/2012 - 11:50
Steve McConnell
Hey Guys I'm 20 and 175 and I just finished a 12 week program and had good gains but looking for something else. I'm not taking any supplements other than protein. I'm wondering how often this program would be good for because I know you need to do a lot of muscle confusion to make gains and if i do this workout week in and week out eventually I will plateau. Just wondering what I should do. Also, do you believe I need to do more supplements to get good gains and bigger muscles etc? Thanks
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Posted Sun, 01/15/2012 - 13:03
Joseph Ramirez
any workout with cables and machines is pathetic
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Posted Sun, 01/15/2012 - 15:21
pete
hi steve im still pretty new to all this training stuff, i ve only been training now a year and seem to feel like i ve jumped in head first. im 39 years of age, 5' 8" in height and 3pound over 12 stone. my aim is to put on muscle mass aiming to reach a weight in or around 14 stone. i must tell you i do find it hard to put on weight, when i started training about a year ago i was weighing in about 10 stone 10 pounds, which i have done for most of my adult life. i went on to a weight gainer to kick start it but had to stop as it was all going on around my middle, but i ve been taking protein shake s 3 times a day with creatine, bcaa s and carbs. i have put on some weight an some good size but feel i could be doing a lot better. i train three times a week for about an hour an a half at a time, but my routine seems to a bit all over the place, can u recommend a routine and some nutritional advice to help me hit my target and advance with my weight lifting as i seem to have hit a brick wall. any advice would be deeply appreciated
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Posted Mon, 01/16/2012 - 14:10
Anthony
So are you saying 3 rest 3 rest or 3 rest 3 3 rest 3?
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Posted Mon, 01/16/2012 - 14:43
Daniel
Saved this workout for future reference :) Quick question, why are there no ab exercises included?
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Posted Mon, 01/16/2012 - 23:52
Heath
Is the idea here to use a weight that easily lets you reach 12 or so reps for each set, or is it OK to use a weight that I may not be able to get but maybe 8-10 reps out of on the last set?
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Posted Wed, 01/18/2012 - 07:09
Rhi
Thanks for the awesome routine! Day 4 in and can't lift my arms up to brush my hair. Love It!
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Posted Wed, 01/18/2012 - 09:46
Nate
im finding i don't have enough time to fit in the ab exercises, can i do them on my off days? or is it better that on my off days i do no exercise? any help is greatly appreciated. THANK YOU Nate
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Posted Fri, 01/20/2012 - 01:00
Mikw
Hey I am 19 and looking to cut the little bit of fat i have and get toned.. I weigh 175 right now and I currently use C4 for pre-workout and whey protein for after.. Along with the gym I also play semi pro football so I guess my question is my supplements.. Is it too much or am i doing everything right. I plan on starting this program tomorrow just wanted to ask about my current supplements. Thanks in advance Mike
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Posted Fri, 01/20/2012 - 05:32
Bianca
Hi, I'm 20 y.o and in the last two years after finishing highschool i have gained 5 very unwanted kilos, ontop of 2 other unwanted already existing kilos. Im not sure whether or not this is a good exercise plan for me, i was hoping you could tell me. Im 173 cms, weight 67 kgs, relatively active. Will this program help me lose the weight i need to and build leg muscle, stomach toning and back and arm muscle (not excessive). thank you so much!
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Posted Sun, 01/22/2012 - 11:48
harry
Hey..I want to lose weight and build muscle...will this workout b best for me??;...and what should I eat
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Posted Sun, 01/22/2012 - 11:50
harry
Hey...I want to lose weight and build muscle...will this workout b perfect for me...and what should I eat
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Posted Sun, 01/22/2012 - 13:18
Jagdish
hey hi, i am 21 yr old.. i was doing gym for past 6 months regularly but because of my exams and work i haven't been for past 4 months now... i was 200 lbs and now i m 230 with all the flab and fats on me.. can u tell me how should i get rid of this.. i want a lean defined body... and should i take any supplements.. i have tried iso-sensation 93 but no as such significant change was seen... and what diet should i follow please suggest on that too...
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Posted Mon, 01/23/2012 - 18:34
cisco
i like this workout but i dnt have machines at home only a bench, dunbeels n curl
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Posted Thu, 01/26/2012 - 23:28
jagdish
Hi steve, I'm 21 yrs old.. I have been gymin since a year but,now because of my exams nd other stuff I have been off gym since past 4months.. I used to be 200lbs but not I am 230lbs with all fats on me.. I would like to know what protiens or fat burners should I take... Nd it would be great if u could suggest any diet plan... I am looking forward for a lean defined body...
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Posted Fri, 01/27/2012 - 03:28
iceman
heey steve can ui use this routine for more than six months???
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Posted Sun, 01/29/2012 - 14:36
sumi
Hi, I have lost 10 kgs in last 6 months , now i need to concentrate on strength and Toning especially around the belly and hips. Do you commend this regime ?
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Posted Sun, 01/29/2012 - 14:56
Joe Pickley
Hi there, what weight should i be using? i normaly use 14kg? but that's for a casual workout? please let me know ASAP! thanks
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Posted Mon, 01/30/2012 - 04:11
Chantelle
This routine is more or less what I do, the only problem is I don't have time for that much cardio. I only have an hour for gym in the mornings. If I do to much cardio I loose too much weight. I would like to burn fat around my middle as I had a baby 10 weeks ago, but would like to built muscle. Will this still work if I do 15 minutes cardio and the rest weights? Thanks
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Posted Mon, 01/30/2012 - 09:42
Abi Sasi
Hi there, I am 5'6" tall and I have been going to the gym (6days/wk from 6am to 8am) for 2mths and 12 days now. I weigh 160 lb now (191 lb when I started). My goal is to have a lean muscled physique. I do cardios at 10-12kmph for 20 mins non stop, daily, and work out on one body part per day. I really like the 6 day routine you've published, and would like to know if its the right one for me for better results, and if it is, whether I should increase weights while doing it and, if i could do it 6 days in a row as during rest of the day I don't do anything physically tiring. I will be starting to have post workout shakes (Optimum Nutrition 100% whey protein gold std with BSN Cellmass and glucose) and bedtime time shakes (Optimum Nutrition Casein). As of now, all I have is steamed veg. thrice a day and nuts as snack twice in between. Please let me know if I am on the right track here. Thanks
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Posted Thu, 02/02/2012 - 05:40
Rudy
So i started this workout today. First day was really good, but my gym was so packed i couldnt get the abdominals in without having a huge rest between sets, is there any way i can just rush home and do an at home ab workout? The gym is 2 minutes away from my house, maybe even less then that.
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Posted Sat, 02/04/2012 - 12:10
frank
Hey, Confused about the cardio before workouts. Am I supposed to do cardio and then go straight into lifting? Or should I do cardio in the morning and lifting in the PM? Also how long should this workout plan take each day so I ensure I am working out as hard as I should be? Thanks.
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Posted Tue, 02/07/2012 - 21:18
Raul
I am 17, 260 and 6,0. I have lost 20 pounds since september without really working out so I decided to loose so wieght. Can I have specific % of my max i should be lifting and How so i Maximize the wieght loss? I have started yet but tomorrow will be my first day. I have a decent home gym so I can do everything at home, but can I get some more specifics in terms of dropping more wieght. Target 215
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Posted Thu, 02/09/2012 - 17:17
Matt
What does rep timing mean 2-1-2?? Im confused.
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Posted Sun, 02/12/2012 - 13:42
Samarth
Can i just hit one major muscle each day instead of 2?
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Posted Sun, 02/19/2012 - 19:24
jon
Hey I'm not strong enough to knock out 4 sets of 12 on the wide grip chins. Is there a good substitute for this exercise?
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Posted Tue, 02/28/2012 - 16:42
Nick Weber
Hi Doug, I'm 28 yrs old and weigh about 210lbs. Im 6'3'' and would like to put more muscle on and lose a little boddy fat around the stomach (and love handles) would this be a suitable workout for me in addition to eating 5-6 times a day (good healthy foods) ?? Thanks for your help Nick
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Posted Thu, 03/01/2012 - 04:57
Sultan
hey Doug! I've noticed the high rate of sets & reps! should I lift light weights, cause I'm not a bodybuilder besides, heavy weights would be kinda tough with that kinda amount of sets.
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Posted Thu, 03/01/2012 - 12:38
Keith
Is the incline bench press and flat bench press a good substitute for the dumbbell presses? I feel like I benefit more from bench pressing because I have trouble keep dumbbells stable and the motion of the whole workout fluent..
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Posted Tue, 03/06/2012 - 19:51
Gutic
Can you explain me what is the : Rep timing of 2-1-2 performed on each exercise? ... thanks Gutic
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Posted Sun, 03/11/2012 - 13:43
Shakti
Hey Stveve, Thanks a lot for sharing this work out plan. Due to my Job I can work out on Monday, Tuesday, Wednesday,Thursday,Friday and Sunday. I can do Cardio once a day on these days. Please advice how I can modify and use this plan for me. I am trying to loose fat, gain some muscle and get ripped. Thanks.
Steven's picture
Posted Fri, 03/16/2012 - 13:28
Steven
This plan might be most beneficial: http://www.muscleandstrength.com/workouts/20-6-day-weight-cardio-cutting-workout.html For fat loss and muscle building, check out this article: http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-fat-while-keeping-muscle.html
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Posted Wed, 03/14/2012 - 02:44
Adi
Hey, I am 18 and 170 pounds and 6 ft tall. I want to follow this program but I am not able to do chin ups or pull ups. Please guide me how to train myself for them and to lose lower belly fat. Thank You
Steven's picture
Posted Fri, 03/16/2012 - 13:32
Steven
If you have access to a squat rack you can place a barbell in the rack and do rack chins and pullups. These are performed with your feet on a bench and are slightly easier. For fat loss and muscle building, please read the following: http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-fat-while-keeping-muscle.html https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-diet.html
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Posted Sun, 03/18/2012 - 19:22
patty
Hi Steve - I am a 33 year old woman, been very active in soccer my whole life and have been going to the gym 3 to 6 days a week on and off for months but dont have great eating habits. I am only 5'1, weighing 155 lbs and I am want to commit to this routine and a proper diet. I would like to drop about 15 pounds. What amount of calories and protein do you suggest that I intake. Also, I will be using the oxyelite. I have a grood preworkout and a couple different proteins for post workout. I just want to make sure this would work for a woman as well as a man.
Steven's picture
Posted Tue, 03/27/2012 - 14:15
Steven
This is a good choice for a woman. I would probably start at 1800 calories per day for the first week just to see how your body responds. About 100-120 grams of protein. Try this for 2 weeks, and if you're not losing any weight move it down to 1600 calories.
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Posted Mon, 03/19/2012 - 01:16
mahen jain
i like these workout so much.........

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