Workout Summary
- Main GoalLose Fat
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration10 weeks
- Days Per Week6
- Time Per Workout30-45 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, EZ Bar
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
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.
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Fat Blaster: 6 Day Workout
Monday - Chest and Triceps
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Bench Press* | 4 | 8, 8, 6, 6 |
| Incline Bench Press* | 4 | 8, 8, 6, 6 |
| Cable Crossovers | 4 | 8 |
| Close Grip Bench Press | 3 | 8 |
| Lying Tricep Extension | 3 | 8 |
| Rope Pulldowns | 3 | 8 |
* Each week switch dumbbell bench press with barbell bench and incline bench with incline dumbbell press.
Tuesday - Abs and Cardio
20 mins 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
| Exercise | Sets | Reps |
|---|---|---|
| Wide Grip Pull Up* | 4 | 8 (slow) |
| Close Grip Pull Down | 4 | 8, 8, 6, 6 |
| Cable Row | 4 | 8 |
| Barbell Curl | 3 | 8, 8, 6 |
| Incline Bench Dumbbell Curl | 3 | 8 |
| Dumbbell Preacher Curl | 3 | 8 |
*Finish sets off with slow negatives if you cannot do 8. If you can't do pullups, replace with heavy lat pull downs.
Thursday - Abs and Cardio
20 mins 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
| 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 |
| Military Press | 4 | 8, 8, 6, 6 |
| Dumbbell Lateral Raise | 3 | 8 |
| Bent Over Rev Fly | 3 | 8 |
Saturday - Abs and Cardio
20 mins core strength exercises (see ab exercises section for core strength exercises), followed by 1 hour of low intensity cardio or 45mins of HIIT.
828 Comments
Hi there are some of the reps pyramid or same weight lower reps? There are no notes to explain. I’m a rookie still learning, appreciate the advice. Thx
Hi Cindy, glad you are here on M&S!
When reps decrease, weight should increase traditionally. That said, you can also choose to use the same weight if you feel it helps you better, or you don't want to risk using heavier weight. If it was me, I would go with heavier weight or at least do slower reps when the rep count decreases.
We are here to help, so fire away if you have more questions.
Hi, can we continue this plan for more than 10 weeks ? would it be beneficial to start with the 8 week Spring Shred Workout then come back to this workout ?
Hey Adam, if you are still seeing results, then keep going. I am obviously partial to Spring Shred, but I would even say stick with this if it is still working for you. Thanks for reading M&S!
Hi!
I used to be obese, 167cm 100kg and lost 20kg through weight lifting for over a year. My weight is currently stuck and I stopped going to the gym for 2 weeks due to personal reasons. Now I want to start again, do you think this is suitable for me? Do you have any diet recommendations?
Hi Ali, first off, congrats on the progress you have made! That is incredible. I think this would be a solid one for you to take on as is. The two week layoff shouldn't affect you much in the beginning, and you should adapt quickly on this one. As for diet recommendations, I would stick with your current plan or go on a slight deficit from what you have been while on this one. You can then adjust the numbers based on how you feel and perform when you train or what results you see.
I am a borderline skinny obese female, 48 yrs old, 55 kgs with almost 30% body fat. I would like to gain muscle tone and bring down the body fat - so body recomposition - without going up in dress size. Is that doable? Can this plan help me achieve that? Thank you for your time.
Yes and yes, it is doable and this will get you on the right path. Give it a go, and check back in if you have questions along the way.
Thanks for reading M&S!
Hi! I just started this regime this week and already enjoying it! I’ve noticed you’ve recommended 60 seconds for rest in the comments, does that apply to the ab workouts as well? Along with that, for the ab days, does the 20 minutes include rest time or just the workouts? Thanks!
Hi Daniel, it does apply to the workouts as well. The 20 minutes of cardio is straight activity. No rest in between.
Hello! I was just curious, I’ve been hitting my chest and back twice a week for some time now. Do you think there would be a benefit for me to combine the chest and back exercises and splitting them equally into two days? Then doing lower body and shoulders in between? Thanks!
It could work, Russ. It is worth giving it a shot for at least a few weeks.
Hello, I'm 34, 107kg, 180cm, I'm not new to the gym (gained over 20 kg in the past two years) is this workout routine suitable for weight loss while building muscle mass ? I'm not talking about getting big as my main goal is to lose weight.
Hi Ahmed, if you know how to perform the exercises properly, then this is a great choice for you. If you have any questions while taking it on, let us know.
do you have a recommended rest time between set during lifting days?
45 seconds would be good for this one so your heart rate stays up and you can be in and out of the gym quicker. If you need 60, feel free to take it.
Hi,
I am skinny fat 5'9 for 176 lbs. My goal is lose weight get rid of this belly and chest fat and have big arms and legs, will this program help me or do you recommend something else?
Hi Mehdi, I believe this would be a great one to help you start getting shredded and show the muscle you already have before you start working on getting bigger and stronger. Go for it!
Hi! I'm a 60 YO male, 5'10" 165 lbs. I've been enjoying this workout for a month or so (was already in somewhat decent shape--really trying to lose last 5-10 lbs of belly fat/love handles. Question: My cardio days are road or Mt biking and are usually pretty high intensity for an hour. Should I scale it back to low intensity, or just keep rolling with what I'm use to? Thanks!
Good question, Rob. As long as you don't feel your recovery is suffering, keep it up as is. I think you will see more progress in the weeks to come. Keep us posted!
Hi,
I am 28 years old male with a height of 5'4" and a body weight of 185.4 lbs (84.1 KG). I want to lose fat (get under the recommended BMI value according to my height) and build muscles that are not too buffed, but more like lean muscles and a bit of muscle to keep unwanted calories from turning into fat.
Will this workout work for me or would you recommend any other workout?
I believe you picked the right one and recommend you go all in on this. Best of luck, and let us know how the program helps you if you choose to take it on. Thank you for reading M&S!
Am 6ft and I'm 118 kgs whts the best workout schedule
Hi Abdullah, to be honest, you did not give me much info here. Are you new to training? Which is more important for you, fat loss or building muscle, and do you have any health issues I should know about?
Am 5.10 and 85kgs currently I've to
75 to 77 kgs by following this plan how many days it would take and what should be the daily calorie intake
A realistic timeline would be 8-10 weeks if you commit fully and stay consistent.
You can learn more about how to set up your nutrition here.
https://www.muscleandstrength.com/expert-guides/fat-loss
So i was wondering what kind of rest i should be calculating with this schedule like inbetween every set and/or between different exercises.
60 seconds between sets and 90-120 between exercises.
My weight is 93kg and height is 5.7ft
Plz suggest me best fat loss workout plan
I
This one you wrote the comment on would serve you well.
I’ve been doing this routine for 3 months, I have lost 5lbs and my body is starting to look better. I keep my calories at 1600-1800 a day. I like that this routine hits all my muscles. Each week I’m getting better at the pull ups which is the hardest. My question is it seems like i should be losing more weight, i think i need a more cardio workout routine. It’s hard to balance out wanting to cut fat and gain muscle, I have a lot of muscle I’ve been workout out pretty much my whole life, i just have never been able to get rid of belly fat. I know that diet is a huge factor.
Nate
Age 30
Current weight 167
Height 5/8
Hi Nate, if you're looking better, then my guess is you lost more than the scale is saying. A body composition test may confirm that you lost several pounds of fat and built some muscle, which would make the scale show the five pound loss.
I would suggest getting a bodyfat test done, and then you could step up the fat loss efforts by increasing cardio. Let me know if you get that test done and maybe we can figure out that cardio component.
Hi,
I see there’s no arm day focus workouts for the split. Is it ok if I add some during my cardio/ab days?
No arm day and that is by design because the triceps are working with chest and biceps with back. That said, you could throw a movement or two for biceps and another move or two for triceps on that cardio/ab day, but I don't recommend a full arm workout beyond that.
Hi
I'm thinking of following this plan, could you please suggest or have any diet plan as well to go along with this plan, or estimate calories i should intake - My current weight is 80Kg & height is 5'7.5
Hi Vipul, this fat loss guide should help you create the diet that will best suit your goals.
https://www.muscleandstrength.com/expert-guides/fat-loss
Hi
Been doing this but my shoulder clicks when lifting heavy
So I'm thinking trying the exact same work out but doing 12 to 15 reps with lighter weights. Will this still burn excess fat? I've got about 2 stone I want to loose. Thanks
The change will be fine, Terry. This slight change isn't going to make or break your potential. The diet, cardio, and recovery are more important for your fat loss goals.
Can I do sprint interval training on the cardio days which will include 4-6 sprints of 20 seconds with 3 minutes of rest. Would you recommend this or this is too much as SIT is very exhausting.
I don't see a problem with this, myself. Just pay attention to your recovery and make sure you're properly warmed up before starting the sprints.
I know this is crazy, but I am making gains w/ this workout and enjoying it big time !
Hi,
I've not been bulking, but I'm trying to build muscle and do a bit of cardio at the same time. Would you recommend this routine for it? Or do you have something else that I can use? Thank you
I think this could help you build a little bit of muscle as well. We do have other options for you to consider though.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Do you think this workout will help to lose around 10 to 15 pounds of body fat?
I believe it can, Quincy. If you take it on, please share your results with us. We love success stories!
Ok will do. Had to take a week off working on getting my blood pressure down. Do you think this workout will still be ok with me having a few blood pressure issues?
As long as you're following your doctor's guidance and know to back off if/when you do feel any issues, then yes.
Hi,
I just recovered from an accident. Which prohibeted me for the last 10 Weeks to lift. But I did some cardio and abs. However I gained some unwanted weight. Would you recommend this workout or should I rather start out with something like this: https://www.muscleandstrength.com/workouts/12-week-fat-destroyer?
Best,
Benjamin
You can't go wrong with either, Benjamin, but this one may be simpler to perform as a way to get back on the horse so to speak. If you don't notice any results on this after four weeks and feel you're ready to push it, make a switch to the other one.
Thenks for reading M&S, and best of luck!
Hello,
How many ab exercises should be done on "Ab & Cardio Days?" It says 20 minutes, but I'm not sure how many different exercises that should entail.