6 Day Weight/Cardio Cutting Workout

A workout for people who have finished bulking and have excess fat to lose. It combines weight training with 3 days of cardio, and 1 day of rest.

Workout Summary

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

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.

Monday - Chest and Triceps
Chest
Exercise Sets Reps
Dumbbell Bench Press 4 8, 8, 6, 6
Incline Bench Press 4 8, 8, 6, 6
Cable Crossovers 4 8
Triceps
Exercise Sets Reps
Close Grip Bench Press 3 8
Lying Tricep Extension 3 8
Rope Pulldowns 3 8
Notes
Each week switch dumbbell bench press with barbell bench and incline bench with incline dumbbell press.
Abs and Cardio
Workout Schedule
Exercise Sets Reps
20mins 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
Back
Exercise Sets Reps
Exercise Sets Reps
Wide Grip Pull Up 4 8 (slow)
Close Grip Pull Down 4 8, 8, 6, 6
Cable Row 4 8
Biceps
Exercise Sets Reps
Barbell Curl 3 8, 8, 6
Incline Bench Dumbbell Curl 3 8
Dumbbell Preacher Curl 3 8
Biceps
Wide grip pull up - finish sets off with slow negatives if you cannot do 8. If you can't do pullups, replace with heavy lat pull downs.
Abs and Cardio
Workout Schedule
Exercise Sets Reps
20mins 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
Legs
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
Shoulders
Exercise Sets Reps
Military Press 4 8, 8, 6, 6
Dumbbell Lateral Raise 3 8
Bent Over Rev Fly 3 8
Notes
None.
Abs and Cardio
Workout Schedule
Exercise Sets Reps
20mins core strength exercises (see ab exercises section for core strength exercises), followed by 1 hour of low intensity cardio or 45mins of HIIT

SUNDAY - REST DAY - NO TRAINING

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616 Comments+ Post Comment

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Posted Mon, 07/11/2016 - 14:42
Wrighty

Hello,

I've gained a lot of muscle this year and I'm trying to cut back on the fat. I just wanted to check, do you do your workout (eg: chest, etc) and then your cardio straight after? Would you have your protein shake before cardio or after it? I want to sustain my muscle growth but lose fat. Any help would be appreciated!

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Posted Thu, 03/17/2016 - 22:20
A

Would you recommend swimming for cardio?

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Posted Fri, 03/18/2016 - 11:10
Obesity Central

I don't know whether I am allowed to reply here. Anyway, I would personally recommend swimming for cardio. I feel this is the best cardio, and if you love water and know swimming, go for it. Be regular and take laps as much as you can.

Thanks.

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Posted Tue, 01/12/2016 - 17:58
Paul Blake

I am currently cutting and am currently doing

3 days resistance (full body weight training)
3 days low intensity cardio for 30 minutes (On in between rest days)

My current regimen is

squats - 8 - 12 reps x 2 sets
stiff legged deads - 8 - 12 reps x 2 sets
chin ups - 8 - 12 reps x 2 sets
bent over barbel rows - 8 - 12 reps x 2 sets
barbell shrugs - 8 - 12 reps x 2 sets
incline bench press - 8 - 12 reps x 2 sets
dips - 8 - 12 reps x 2 sets
dumbbell curls - 8 - 12 reps x 2 sets
skull crushers - 8 - 12 reps x 2 sets
shoulder press - 8 - 12 reps x 2 sets
rear delt raise - 8 - 12 reps x 2 sets
calf raises - 8 - 12 reps x 2 sets
V-UPS - 8 - 12 reps x 2 sets
side bends - 8 - 12 reps x 2 sets

Do you feel doing cardio on my rest days for low intensity, 30 minute sessions is enough or should I am to up this ?

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Posted Wed, 12/16/2015 - 09:14
Eddie

Would it be alright if I replaced one of the cardio sessions with a circuit workout? It'll help me burn some fat, and also get some extra reps in to finish off my body for the week. I'll still do the Ab workout, just replace Saturday's cardio session with a circuit workout.

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Posted Thu, 12/10/2015 - 00:14
Sangeeta Sinha

Hi,

What would be the alternative for:

1. Cable Crossovers
2. Wide Grip Pull Up
3. Close Grip Pull Down
4. Dumbbell Preacher Curls
5. Bent Over Rev Fly

I want to follow your schedule. So, please let me know soonest.

Thanks.

MikeWines's picture
Posted Thu, 12/10/2015 - 09:24
MikeWines

1. Dumbbell flies
2. Lat pulldowns
3. Chinups
4. Incline Curl
5. Facepull

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Posted Fri, 12/11/2015 - 00:26
Sangeeta

Hello Mike,

No. 4 is already there as no. 2 in the bicep schedule. So can i do concentration curls (non stop) in place of preacher curls?

At the beginning of the article, you have said that this workout is for those who have finished bulking and want to cut off fat

Well, i am not into bulking at all. I am only interested in fat loss. Can I then follow this schedule? Will sets and reps change? mamimum weight i use is till 5 kg. i cannot use more because of some left upper arm injury that restricts some movements with heavy weights. i am the currentbench press champion buthave stpped practicing with heavy weights. i am a mesomorph with little streak of endomorph

I am athletic 53 ys old female. Yes, i do have fat but only some near core.

Pls let me know the sets and reps for this schedule of weight training

Thanks

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Posted Tue, 12/08/2015 - 01:00
Ldavies

Any suggestions on the amount of weight that should be lifted? Approximately what percentage of my one rep max should I be attempting? Should it cycle (i.e. after 4 weeks should I have one unloading week?)

MikeWines's picture
Posted Tue, 12/08/2015 - 09:48
MikeWines

Ldavies,

Let the weight be dictated by the rep range, don't worry about percentages for right now. Start with a weight you can hit for the prescribed rep ranges and then work to increase it each week. I would recommend you deload every 6-9 weeks depending your training intensity and lifestyle demands. More external stress and less sleep may necessitate more frequent deloads.

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Posted Tue, 11/10/2015 - 11:28
LiveB4End

Great workout routine! Thanks! Any day for forearms?

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Posted Sun, 10/04/2015 - 23:46
Gelo Lam

I'm 5"2' and currently I weigh 146lbs. My target BMI weight is 55kgs. I have been working out for about 9 months already and i'm having trouble loosing more weight. What routine should i follow in order to loose more body fat and weight.

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Posted Tue, 11/03/2015 - 04:04
Hector

Apply cardio after your workout 20 to 30 min walk on treadmill at 3.3 speed an 1.3 inclined
Low intensity it will help you lose body fat

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Posted Sun, 07/19/2015 - 09:07
Apoorv

Hey! Well I've recently joined Gym My height is 5'7'' and weight is 72kg I want to know which work out schedule I should follow ?

Also I want to inquire about stretch marks in my shoulder and chest how can they get off!!

thankyou!!

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Posted Mon, 07/20/2015 - 10:40
MikeWines

Apoorv,
I would start with something along these lines:
https://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness...
https://www.muscleandstrength.com/workouts/phul-workout

Like anything in life, you should ease into working out rather than trying to jump in at 6 days a week.

Stretch marks can be from a variety of factors and over time there's a chance they might fade. However, I'm not a dermatologist and that's outside of my scope of practice so I would consult with an expert on that.

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Posted Fri, 05/29/2015 - 05:40
The Count

Is this program okay for someone with 32 BMI , 188lbs, 5.5' , 35-40%BF?

MikeWines's picture
Posted Fri, 05/29/2015 - 09:33
MikeWines

TC,
Like anything in life, it's best to ease into things rather than going from 0 to 100 in a few days. I wouldn't jump into 6 days/week right off the bat.

MikeWines's picture
Posted Mon, 06/01/2015 - 09:53
MikeWines

I would probably suggest something along the lines of 3-4 days/week of strength training and perhaps 1-2 days of conditioning (1 Weighted carry or sled session/1 Low intensity session (LISS) - i.e. walking, biking, rowing, etc.)

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Posted Sun, 05/31/2015 - 07:49
The Count

Hi Mike,
I have been training for about 6 months now, with very meagre results. So was asking is it okay to take up this program.

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Posted Fri, 04/03/2015 - 15:19
Andrew Gonzales

Why do some of the sections say exercise twice in a row? Am I supposed to add a exercise in there?

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Posted Sun, 03/22/2015 - 11:58
Anna

I dont have a big amount of Fat, just a little excess that i would like to lose... How many weeks should I do this workout??

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Posted Thu, 03/19/2015 - 11:40
Beastyjay

Hi, im a skinny guy , i have some muscle already but i want to know workouts that can get me cut and toned by the summer

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Posted Wed, 06/03/2015 - 11:19
Dino

U're skinny and wanna cut ? pff...

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Posted Mon, 03/09/2015 - 10:28
Luis

Can someone tell me how this workouts go? I cant see Tuesday or Thursday and Saturday. I just did 60 days of Insanity Max 30, I see no results but I FEEL really strong. It's because I really wasn't on a strict diet. I'm 19, 5'8 and weigh about 185 with around 20%. Do you think I can do this work out to get cut and or lean?

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Posted Sun, 05/22/2016 - 11:10
frank

This might be late, but I was one the same boat as you. I did all of max 30 with decent results while not really following diet plan but eating healthy meals. This workout will get you much more muscle mass than insanity max 30 just because it uses weights. The thing with insanity is that mostly works your stamina with some strength gain on the side.

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Posted Tue, 02/24/2015 - 22:15
terry kokas

This is not a cut workout. I need a mma weight cut workout. this is too low reps and meant for bodybuilding

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Posted Fri, 02/13/2015 - 18:02
sinusei

What is the difference between doing this kind of workout and doing no workout at all, both options assuming a 500kcal deficit?

Is there any bad in just keeping healthy diet, but with intakes on a minimum?

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Posted Tue, 01/06/2015 - 11:57
DC dona

I'm 27 years old, 5'9", and currently at 182 lbs. I have a bulky frame and I'm focusing on losing fat. I'm currently eating ~1800 calories a day. I'm using a calorie tracker app on my phone to keep track. When I input any cardio it compensates for the calories burned and adjusts my calorie intake. (Still at 1800 total but it subtracts the estimated calories burned) suggesting I eat a few hundred more. My questions is should I be eating more calories on my cardio days or should I stick to 1800 per day since my goal is losing fat?

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Posted Tue, 01/06/2015 - 11:27
DC dona

I'm currently eating about 1800 calories a day (This is with a 500 cal deficit). I'm at about 182lbs and trying to shed some fat. Should I consume more calories on the cardio days? I'm currently using the calorie tracker app on my phone and when input any cardio it adjusts the total amount of calories to compensate for the extra calories burnt. So I'm curious if I should be eating more on those days or just maintain 1800 a day since I'm working on losing fat?

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Posted Sun, 01/04/2015 - 23:58
Emanul

Hello, I be coming off my bulking cycle on Feburay 1, 2015, will i lose any muscle doing this workout with calorie at 500, also what would be the micronutrient food ratio

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Posted Fri, 11/28/2014 - 09:27
steve d

I'm really struggling to do the bicep stuff properly on the same day as the back stuff. Is there any reason why I shouldn't do biceps and shoulders on wednesdays, and back and legs together on fridays? Cheers :-)

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Posted Mon, 11/17/2014 - 12:57
Mariah

I am a 20 year old female. I weigh 125 and am 5 2, I was looking to trim down but this workout seems as if it would just increase my muscle more than trim down for a woman. Is it recommended that women do 75% of their normal weight and more reps? or should I keep the same amount that I normally lift and the same reps.
I am typically a soccer player and run 1-3 miles a day... I am very muscular and would love to trim down and tone up. My diet has changed dramatically from season to now off season. Focusing on a higher carb diet during season and now looking to trim up, it is switching to a lower carb and a higher protein.
Is this something you would recommend?

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Posted Tue, 11/04/2014 - 22:45
Daniel

Hi Steve, I am looking to 27 pounds atleast within 2-3 weeks, got any workout plans to speed this up?

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Posted Mon, 08/25/2014 - 21:37
Cami

Hello, how many ab exercises should I do each day?I saw the list but as far as the variation, sets and reps?
Thank so much.

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Posted Mon, 08/18/2014 - 10:08
elie

Hi coach,
Referring to the program, shall i do one hour cardio at days that i have weight workout ( mon,wed, fri)? or cardio are only to be done on Tue, Thu, and Sat.?

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Posted Tue, 07/29/2014 - 14:14
Rebecca

Hi Steve,

When you mentioned that one has to be 500 calories deficient, is that taking into account the number of calories being burnt during the workouts? I ask because my BMR is around 1400, but I feel like I would be starving myself if I only ate 900 calories a day while simultaneously working out 6 days a week at a relatively high intensity. Thanks for this workout routine by the way - can't wait to start it! I'm looking to lose my freshman 20 haha :)

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Posted Mon, 07/07/2014 - 09:28
bryan

For the cardio would running bleachers or hills be a bad idea after a leg day

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Posted Sun, 06/29/2014 - 20:56
Laura Renee

Is this workout program ok for beginners?

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Posted Sat, 06/21/2014 - 03:13
Bryan

Hey guys I'm trying to loose some weight , from the belly and chest what workouts should I do to loose some weight?

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Posted Sun, 06/15/2014 - 22:03
maureen

I am looking for a routine, I can do 8 weeks after c-section. Any suggestions?

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Posted Mon, 06/09/2014 - 08:55
Maddy

Hi,

I am 6' and 82 kg, i am doing upper body..lower body then cardio one day each twice a week from last 1.5 months. I don't know whether its correct to change my plan or not but i liked this plan of yours. Kindly suggest and do i need to cut off more weight?

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Posted Mon, 06/09/2014 - 04:21
Nikko

Hi good day sir!! i have a injury on my right knee and i just wanted to know what kind of exercise do you prefer by the way my weight is 185 lbs, before i was only around 150 lbs.. now i cant jog for an hour because of my injury... and now my knee has a bone spur but i can manage to walk and play basketball but not that intense anymore..

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Posted Tue, 05/20/2014 - 05:08
Cris Carlo Dapitanon

Hellow everyone,
I'm an skinny guy, as I have read the article ive learned much information. Its advisable to workout in a gym after work office? My duty is 8am-5pm 8hours per day.

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Posted Tue, 05/06/2014 - 16:22
Sue

How much rest between sets and exercises?

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Posted Fri, 04/25/2014 - 07:26
Chantelle

Hi Steve, this workout looks great. Always do your workout routines as I get the best results with it. I have finished the 4 Day upper / lower workout and want to lose some bodyfat but I am afraid of losing muscle in the process. I gain muscle very difficult...and it can be lost very quickly as well. Will I be able to retain my muscle while doing this routine?
...Sorry if the question was asked ...

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Posted Sat, 03/29/2014 - 21:48
Gillian

Is there any reason I shouldn't or would it be less effective to switch the days around a little...for example do the cardio sessions Monday, Wednesday, Friday and the weights Tuesday, Thursday, Saturday?

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Posted Wed, 03/12/2014 - 11:38
Rusty

Help - Advice Needed....

I'm 5'11'' and 224 lbs. Not very fit and 20%+ body fat. I'm trying hard to find a program that will help me begin the process of losing weight and gaining muscle mass.

This program seems like it would be good - the mix of weights and cardio, but I'm not sure.

Any thoughts out there?

Thanks.

Rusty

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Posted Thu, 02/06/2014 - 09:27
Stephen

Hey Steve, Should i begin to workout if i might have heart problems?

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Posted Thu, 01/16/2014 - 00:26
Caleb

I recently had surgery for a torn rotator cuff what can I do on leg and shoulder day instead of flies and Rows

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Posted Fri, 12/27/2013 - 22:36
Steve OB

When you say to have a 500 calorie deficit per day during this workout period, how do you compute the amount of calories you need per day on a regular basis?