Workout Summary
- Main GoalLose Fat
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration8 weeks
- Days Per Week3
- Time Per Workout30-45 minutes
- Equipment RequiredBands, Barbell, Bodyweight, Cables, Dumbbells
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
Warmer weather got you changing your goals?
If you’re looking to get ripped, we’ve got a fantastic blueprint for you to get started with.
The program below, when paired with a slight calorie deficit (~250-500 calories below your bmr) and a balance diet plan, can help you with your fat loss goals.
The workouts themselves include a decent amount of volume to promote muscle hypertrophy. The reason for this is not only to increase calorie expenditure, but to also allow you to showcase some solid muscle when you’ve achieved your fat loss goals.
The program itself calls for you to make it to the gym 3 times a week for weight lifting sessions. On off days, you will still have some light activity to further promote recovery and also calorie expenditure.
Rest periods for this workout should be kept in the 0-90 second range. If you feel ready to take on your next set after 30 seconds go for it, but you shouldn’t take longer than 90 seconds to recover.
The weight you will want to use for each exercise will fall in the 70-85% range of your 1 rep max, and you’ll want to increase the weight you use from week to week whenever able.
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Day 1 – Upper
| Exercise | Sets | Reps |
|---|---|---|
| 1a. Push Up | 3 | 10 |
| 1b. Pull Up | 3 | 10 |
| 1c. Band Pull Apart | 3 | 10 |
| 2a. Incline Bench Press | 3 | 12, 10, 8 |
| 2b. Tricep Skull Crusher | 3 | 12 |
| 3a. Dumbbell Row | 3 | 12, 10, 8 |
| 3b. Dumbbell Alternating Curl | 3 | 12, 10, 8 |
| 4. Military Press | 3 | 12, 10, 8 |
Treadmill Burner HIIT:
Set treadmill speed to a challenging intensity that you are capable of performing. For 10-15 mins sprint for 10 sec intervals and rest for 20 seconds in between sprints.
Day 2 - Active Recovery
Recovery jog – low intensity for 2-3 miles.
Day 3 – Lower
| Exercise | Sets | Reps |
|---|---|---|
| 1a. Bodyweight Squats | 3 | 10 |
| 1b. Bodyweight Lunges | 3 | 10 each |
| 1c. Jump Tucks | 3 | 10 |
| 2. Squat | 3 | 12, 10, 8 |
| 3. Deadlift | 3 | 12, 10, 8 |
| 4. Leg Press | 3 | 15 |
Jump Rope Circuit:
3 rounds of 5 mins with the following intervals.
1 Min - Single Hop
1 Min - Double Hop
1 Min - Right Leg
1 Min - Left Leg
1 Min - Alternating Legs
30-60 seconds rest between rounds
Day 4 - Active Recovery
Recovery walk – low intensity 2-3 miles.
Day 5 – Full Body
| Exercise | Sets | Reps |
|---|---|---|
| 1. Squat | 3 | 12, 10, 8 |
| 2. Dumbbell Incline Press | 3 | 12, 10, 8 |
| 3. Barbell Row | 3 | 12, 10, 8 |
| 4. Dumbbell Lateral Raise | 3 | 12, 10, 8 |
| 5. Barbell Curl | 3 | 12, 10, 8 |
| 6. Barbell Overhead Extension | 3 | 12, 10, 8 |
Rowing Machine HIIT Cardio:
30 seconds maximum effort rowing followed by 30 seconds of low effort rowing for 15-20 min duration.
Day 6 - Timed Mile
Run 1 mile as fast as possible timed.
Day 7 – Off
Take a complete rest day on day 7 from the gym and cardio. If possible, spend your time doing something active (low intensity) with family and friends.
Wrap Up
This 3 day shredding program is perfect for anyone looking to get ripped but can only make it to the gym 3 days out of the week.
For more great workouts like this one, be sure to check out our workouts database.
Give it a shot, let us know what you think, and if you have any questions, please leave us a comment in the comments section below!
148 Comments
I thought doing cardio after resistance training is not a good idea, as it burns muscle and not fat?
Hi Robert, actually the concept is that if you do resistance training first, it will deplete the body of glycogen. That means the body would need to use excess calories during cardio. Conversely, if you do cardio first and use your glycogen then, your resistance training will suffer. In short, it won't burn muscle doing cardio after. I hope this helps.
What do you have as a program for over age 60. I work out 3-4 times a week and average around 29-25 miles a week runs.
Thanks
Hi Timothy, it appears you are in great shape for someone over 60. This one may benefit you.
https://www.muscleandstrength.com/content/8-week-muscle-building-program...
Great programme.
Jut to clarify, 1min 30secs a rest okay between sets?
Thank in advance
Adam
Hey Adam, sure is. Glad you like this one. Please let us know how it works for you.
Thanks for reading M&S!
Can you recommend a replacement exercise for deadlifts? I have some lower back issues which limits my range of motion for this exercise
Many thanks
Any other health issues we should know about before making recommendations, Adam? Also, are you training at home or in a gym?
What’s a Jump Truck? How do i do it?
Hi Josh, a jump tuck is when you jump straight up into the air and try to bring your knees into your chest. As you come down, your knees should still be bent so you land softly. I can't share external links here, but YouTube has videos showing how to do it.
Hope this helps!
I do the treadmill burner HIIT, although I didn't know what it was called. Gotta protect your knees. I start at a 0.5 or 1.0 incline and start jogging at a 5 mph for 2 minutes to warm up. Then I walk for 30 seconds. Gradually increase the speed 5.5,6.0,6.5,7.0,7.5,8.0,8.5,9.0,9.5,10. Sprinting is faster than running. And take 30-45 second walks at 3.5 in-between sprints. I just sprint for as long as I can with each one. Usually 30 - 45 seconds. It's grueling and fun at the same time. Remember where the emergency stop is. Be careful!! I run first before my workouts because I'm too exhausted afterwards.
Hello so are we doing heavy or light on the weights and also are we doing cardio before or after the workout routine? Thanks
You can start light and build up to the heaviest weight on the last set of each exercise, Jake. Cardio should be after you train.
Hope this helps!
I don’t understand the reps, 12,10,8 do I use the same weight or bump the weight up on the lower rep sets?
Traditionally with out programs, if the reps go down, the weight goes up. However, if you feel the need to keep the same weight, it will be ok.
Hope this helps, Jimmy!
This seems to be a good workout plan. I have plan which I have in mind, simply by looking at what you have provided.
I will give you some context. I find it difficult to make 3 workout days every week (sometimes I can and sometimes I cannot).
I thought of modifying your plan to my needs.
for example.
day1 - upper ->back (5 sets)+ shoulder(5 sets) + chest (5 sets) + triceps (3 sets)
day2 - hiit (as mentioned or something on the same line)
day 3 - off
day 4 - off
day 5 - fullbody -> back (4) + chest(4) + shoulders (4) + legs (squats 4 sets) + biceps (4 sets)
day6 - off
day7 - off
--------------------------------------------
Week second
day1 - lower body +biceps
day2 - hiit (as mentioned or something on the same line)
day 3 - off
day 4 - off
day 5 - fullbody -> back (4) + chest(4) + shoulders (4) + legs (deadlifts 4 sets) + triceps (4 sets)
day6 - off
day7 - off
The reason for putting my legs and biceps together is that there are times when I feel like skipping my legs. However, I just do not want to miss biceps (typical mindset), putting these two together ensures I do not skip legs day.
this workout handles two crucial aspects for me.
1. it hits a major muscle group three times in a span of 2 weeks. So, in the span of 4 weeks, I am hitting each major muscle group 6 times (not exactly twice but still better than once a week).
2. Gives me enough room to not be under pressure to find the third day.
What do you think about this skeleton structure?
(I am not a trainer or instructor. Your plan just got me thinking, how can I adapt to my needs)
Hi there. If this is working for you, then go for it. Sometimes individual changes are best to fulfill your potential, so props for finding a way to succeed. Hope this helps!
Thanks for sharing. The whey protein isolate links isnt working.
Thanks for letting me know. I will notify my editor. In the meantime, this one will work.
https://www.muscleandstrength.com/store/category/protein/whey-protein-is...
Nice program but if i eat 500 cals under my BMR i would be on 765 calories a day and very hangry?
Hello! This looks like a nice programme - I have 2 questions about it:
- Is this a good programme to do after this one; https://www.muscleandstrength.com/workouts/10-week-upper-lower-workout-f...? I have almost completed this and am really happy with the muscle and strength gain! I now want to focus on fat loss / cardio without losing the hard earned muscle.
- can I add one or two glutes exercises after each workout?
Thanks in advance!
Hey Lisa, this is a great choice for after the 10-week program. It will help you get sliced to showcase that muscle you just built.
You can add two glute exercises on the lower body workout. I think you'll be fine with that. Let us know how this goes for you. Thanks for reading M&S!
Thank you! I started today :-)
This is a Great program ! Any suggestions on another program to start after the 8 weeks ? My goal is to get ripped.
Here you go, Darryl.
https://www.muscleandstrength.com/workouts/8-week-fat-incinerator-workout
Hi there will this workout routine help me lose fat but but build muscle as well I am curently 5'8 220 pounds with man boobs and a a quite bit of stomach fat lol.
Hi, Armando. This program will help you lose fat, and you might build some muscle along the way. You'll certainly look leaner and show some of the muscle you have already.
Can this workout be used to maintain or gain muscle ? How can we adjust the cardio if muscle building is the goal ?
Great program.
Can people who can't complete cardio in the same way as suggested, do cardio on some other day. For example 15-20 minutes HIIT hill sprints once per week on a rest day. 30 minutes Brisk walk and/or jogging 2 to 3 times per week after the workouts.
Hey Jehan - yes you can
What does the "12,10,8" mean?
Hey Nathanael - your first set you'll do 12 reps, the second set you'll do 10 reps, the third set you'll do 8 reps.
Hey are there sets for the jump rope? Like 3 sets of 1 min or I just do straight rounds 1 min for each and then next round?
Hey Nathanael - The jump rope should be done as follows:
3 rounds of 5 mins with the following intervals.
1 Min - Single Hop
1 Min - Double Hop
1 Min - Right Leg
1 Min - Left Leg
1 Min - Alternating Legs
30-60 seconds rest between rounds
What abs routine and what days would you do with this program?
Hey Cornell - you can do abs 2-3x per week.
Thanks Abigail
Eat below your BMR??? Your BMR represents the minimum amount of calories that your body needs to complete involuntary body functions. Not very good advice, you can have a nice deficit without going below your BMR.
I think the point of it is kind of the same point as a KETO diet, where it forces your body to burn fat to produce energy.
Hello,
I am going off my town for a week, but I still want to keep up with my metabolism. Is there any suggestion to keep it up if I do not have access to a gym?
Awaiting for a prompt response,
Thank you,
Lisandro Torresani
Hi Lisandro,
Be active wherever you are. If you have access to a weight room, lift. If you don't, and it's safe, walk instead of taking other forms of transportation.
Hello, For the fullbody training should I complete all 3 sets of an exercise then move to the next ,or do all of them like one big set ?
Hi Les,
Perform all of the sets of each exercise before moving onto the next exercise.
Thanks Josh !
Hello,
Today, I just started the program. After the workout, I checked that I supposed to supersets, but I did dropsets. How should I perform the supersets taking in account the reps/weight relation.
Hello,
I have a question about the Rowing Machine. How can I replace the Rowing Machine if I do not have one in the gym.
Also, I am a college student-athlete, and I want to start. this 3-day workout on Mondays, Wednesdays, and Fridays mornings. Taking in account, the daily practice I have every afternoon, is it fine if I follow the plan the same way?
Thank you very much
Hi Lisandro,
You can replace this with a form of cardio of your choice.
For the upper and lower body exercises that are labeled as 1a, 1b, 1c, etc, are these done as a superset? So 1a, followed by 1b, and 1c consecutive would be 1 set, then rest and repeat, and so on.....Thanks.
Hi Matt,
Yep - supersets and circuits.
Hi Josh!
Love your articles and insight on the M&S website. I just started this workout routine on the week of Christmas. My local gym closed early on Christmas Day (Wednesday) before I could get there to do the Day 3 - Lower workout. That being said, my question is what would you recommend doing when you have something come up on a weight training or recovery day where you can't complete that day's activity? Should you skip that workout/recovery day for that week and stay on the established 7 day plan, or should you pick back up with the "missed" workout the following day and adjust the rest of the weeks workout and recovery days accordingly by one day ultimately omitting the full day off on Day 7?