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
10 weeks
6
30-45 minutes
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar
Male & Female
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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.
Tuesday - 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.
Thursday - 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.
Saturday - 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

655 Comments+ Post Comment

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Posted Mon, 10/08/2018 - 06:14
Kumar

I should be on a caloriee deficit during this pogram right?

JoshEngland's picture
Posted Mon, 10/08/2018 - 12:55
JoshEngland

Hi Kumar,

Slight to moderate calorie deficits are always the better long-term approach.

Hope this helps!

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Posted Wed, 07/11/2018 - 19:52
Dylann

Hi

I was looking for a workout to mix weight training and HIIT. Do you recommend this workout for none bodybuilders or do you have another that would have a mix of just HIIT days and wieght training days? Basically I was looking to do weight training Monday Wednesday and Friday, with HIIT workouts Tuesday and Thursday, so that I am building muscle but also losing fat.

Thanks

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Posted Mon, 07/16/2018 - 04:43
Suzi

Difficult if not impossible to lose fat and build muscle at the same time. Losing weight requires you be in a caloric deficit, and building muscle requires caloric excess. When I was brand new to training, I was very successful at losing fat and gaining muscle...or so it appeared. It was mostly shedding excess fat, allowing me to be able to see my muscles. Since you're looking for a workout with weight training and cardio, this appears to be right up your alley!

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Posted Sat, 07/07/2018 - 10:59
Karen Cain

Hi,
I am wanting to do to this workout and currently train this same split but really lack consistency and structure in my resistance training days in terms if reps and sets choice of exercise etc. I using a fairly well structured meal plan and intermittent fasting which is working quite well and i have had about 2% body fat and 4.5 kg loss over 6 weeks so the diet side seems to be ok. I feel it could be better with a solid program I can stick to for 10 to 12 weeks to shred the remaining body fat. My main goal is to lose furthur 6% body fat. ANY fedback or suggestions would be greatly appriciated.

THIS MY CURRENT PLAN AND QUESTIONS ARE AT THE BOTTOM.
MEAL:16:8 intermittent fasting
MON WED FRI 45min Cardio
TUE THU SAT Resistance.( Same body part split)
The calorie intake varies during the week.
3 low cal days (1200 -1300kcal) 3 medium (1400-1500kcal) and 1 high (1900kcal) this averages about 1500kcal/day.

I have 2 questions:
1. RE DEFICIT: IS 800Kcal TOO MUCH DEFICIT FOR THE AMOUNT OF ACTIVITY IN THIS WORKOUT?
*My TDEE is approx 2350kcal / day so deficit is 800kcal on avg and this workout recommend 500kal deficient.

2. TIME: COULD I CONTINUE THIS EATING PATTERN WHILE USING THIS WORKOUT?
*The low calorie days are on my 3 cardio days only.in fasted state so I finsh training just before the eating window commences. But start resistance after I can eat so I can have shake pre and post workout.

thanks
Karen

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Posted Thu, 06/07/2018 - 11:32
Tom

Hi, do you think it's okay to do 20mins of hiit cardio on all the workouts which don't suggest cardio ? Or should I just leave it to the suggested days and do an hour

JoshEngland's picture
Posted Fri, 06/08/2018 - 08:48
JoshEngland

Hi Tom,

Sure, that should be fine.

Hope this helps!

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Posted Thu, 05/31/2018 - 11:44
Higack

Hi,
Just a few question as some of the exercises I don't have the equipment for. Can I swap these in the following (From - To):

1. Cable Crossovers - Dumbbell Flyes
2. Rope Pulldowns - Two Hand Standing Dumbbell Extensions
3. Close Grip Pull Down - Dumbbell Deadlift
4. Cable Row - Tripod Dumbbell Row

I have just realised it seems like a lot of dumbbells haha. Thanks for your advice in advance.

JoshEngland's picture
Posted Thu, 05/31/2018 - 12:21
JoshEngland

Hi Higack,

Yes, all of those substitutions seem that they would be a good fit given your lack of access to the proper equipment.

Hope this helps!

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Posted Thu, 04/19/2018 - 06:00
Shak

Hi
my fat % is around 23% and would like to lose fat to reach 18% and gain some muscle, does this programme help

Cheers

JoshEngland's picture
Posted Thu, 04/19/2018 - 10:44
JoshEngland

Hi Shak,

Sure, it can - when paired with an appropriate diet and lifestyle.

Hope this helps!

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Posted Thu, 03/22/2018 - 15:49
Denz

One quick question, what rest period do you recommend in between sets? (If any lol)

JoshEngland's picture
Posted Fri, 03/23/2018 - 08:58
JoshEngland

Hi Denz,

30-45 secs should be a good rest period.

Hope this helps!

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Posted Wed, 03/07/2018 - 03:45
Tieu Dinh Huong

Hello,

I have some questions which you may help me answer:
1. I see you mention "You can use low intensity early morning cardio or HIIT (high intensity interval training) in the evenings". I can only workout in the morning, so if I want to do cardio, should I choose only LISS?
2. When I use LISS in the morning, What is better for fat loss, eating before cardio or not? I don't want to lose my muscle either :))
3. Why do we use so much abs workout?

JoshEngland's picture
Posted Wed, 03/07/2018 - 09:15
JoshEngland

Hi Tieu,

1. You can perform whichever form of cardio you enjoy more and have time to do.

2. Eat before training (1-3 hours before if you can).

3. You can alter this program however you feel to best fit your needs - personally, I barely ever work abs and have visible abs. Abs are more or less predetermined by genetics and visible through a lower body fat percentage.

Hope this helps!

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Posted Mon, 02/19/2018 - 10:27
Ryan

For the ab exercises how many sets/reps do you perform?

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Posted Tue, 02/13/2018 - 05:30
pratik

i have 15% body fat wht should i go for Shredding /Fat loss or Bulkiness ??????????

JoshEngland's picture
Posted Tue, 02/13/2018 - 09:03
JoshEngland
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Posted Mon, 02/05/2018 - 14:05
Chris

How long should you do this routine as most of mine are 6-8 weeks. Is this about right?
Then change routine?

JoshEngland's picture
Posted Mon, 02/05/2018 - 16:01
JoshEngland

Hi Chris,

Yes, 6-8 weeks minimum per routine. You're more than welcome to run it longer if you're enjoying it and still seeing results.

Hope this helps!

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Posted Thu, 01/25/2018 - 16:18
Zack

Was curious to know how, if at all, how this program should differ if I were using it to initially slim down, not necessarily after bulking for a period of time. Should I try to do higher reps of lower weight? More or less cardio? I'm about 5 pounds down after 2 weeks, but would like to drop about 30 pounds more before I focus on much else.

JoshEngland's picture
Posted Fri, 01/26/2018 - 15:36
JoshEngland

Hi Zack,

This program is plenty to elicit a fat loss response. Just be sure to pair it with a calorie deficit and plenty of sleep each night.

Hope this helps!

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Posted Wed, 12/06/2017 - 11:04
ali

this plan for cutting also? my weight is 85kg and i have lot of fat also i need to reduce weight and cuttings as well is this workout for me also?

JoshEngland's picture
Posted Wed, 12/06/2017 - 12:48
JoshEngland

Hi Ali,

Yes, when paired with a calorie deficit, this program can help you lose fat.

Hope this helps!

JoshEngland's picture
Posted Thu, 12/07/2017 - 08:38
JoshEngland

Hi Ali,

The weight used is going to vary from person to person. Select a weight you know you can perform for the prescribed number of reps and work up or down from there.

As the reps decrease during your sets, increase the weight you use.

Hope this helps!

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Posted Thu, 12/07/2017 - 00:28
ali

hi,
how much weight i have to take ? heavy or medium?
and same weight take in all sets or heavy to low or low to heavy please kindly explain?
thank you

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Posted Tue, 11/21/2017 - 15:23
Deco Theenseen

Can i do my hiit session in morning

JoshEngland's picture
Posted Wed, 11/22/2017 - 09:04
JoshEngland

Hi Deco,

Sure, I don't see why not!

Hope this helps!

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Posted Sun, 09/10/2017 - 11:34
Kian

Would this work if I were to do the weight training days 6 days a week instead of 3 and have 3 days of abs and HIIT cardio after the weight lifting?

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Posted Sat, 05/20/2017 - 13:31
Nate

I assume Tuesday and Thursday and Saturday are Abs and cardio days?

JoshEngland's picture
Posted Mon, 05/22/2017 - 09:22
JoshEngland

Hi Nate,

Yes, that is correct.

Hope this helps!

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Posted Thu, 08/31/2017 - 15:16
Colin Child

Are abs and cardio also performed on weightlifting days?

JoshEngland's picture
Posted Fri, 09/01/2017 - 10:10
JoshEngland

Hi Colin,

Abs and Cardio are performed on Tuesday, Thursday, and Saturday. You could do some LISS after your weight training days if you like, but it's not how this particular program is written.

Hope this helps!

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Posted Wed, 03/01/2017 - 01:12
Anthony

What does the reps mean when it says 8,8,6,6 for a workout?

JoshEngland's picture
Posted Wed, 03/01/2017 - 09:07
JoshEngland

Hi Anthony,

You do 4 sets. First two sets are 8 reps per set. Last 2 sets are 6 reps per set.

Hope this helps!

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Posted Thu, 01/26/2017 - 12:28
Noelle

Are the exercises meant to be supersetted or done in a circuit or do I complete all 4 sets of one exercise before moving on to the next? If I am to do them all at once, how much rest between sets?

Thanks for the great program!

JoshEngland's picture
Posted Thu, 01/26/2017 - 12:36
JoshEngland

Hi Noelle,

Complete all the sets of each exercise before moving on to the next exercise.

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Posted Sun, 10/30/2016 - 20:57
Sherry

Question: I'm a 48 yr old female with a history of weight training/running...my goal is to drop 45lbs. For the past 7 weeks I've been doing 30min of HIIT training 4x a week. I want to add weight training 4x a week....is this too much?
Thanks

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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, 11/22/2017 - 15:06
DJ EDDIE MARZ

My workout is very similar.

I have been doing this for the past month and feel great!!

Mon wed fri Squat Pull Ups Bench Dips Overhead Press
Push Ups Hammer Curls Leg Press Butterfly Machine.
4 Sets of 5 or 6 reps
Tue & Thu 75 mins of mixed cardio and ab work
Sat Sun off.
I have a FAT STOMACH FROM DRINKING & EATING TOO MUCH! But it is GOING DOWN!
Im 49 y/o Male 6ft 3in 267lbs.
Goal 220 Ripped

Any Suggestions??

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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?