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.
765 Comments
Hey! Will my forearms grow while doing this routine?
Maybe, but you should prioritize training them if it is that important.
Add reverse curls and wrist curls to the back and biceps day. Similar sets and reps for each.
Will i gain strength and muscles too while doing this routine?
This one is more for fat loss. If strength is a priority, you may want to consider a workout like this one.
https://www.muscleandstrength.com/workouts/power-physique-8-week-program
Is this for losing weight only? Im looking for increasing my strength and muscles too.
If your diet supports those goals, go for it!
When looking at sets and reps, is it best to do 1 set of each exercise or doing all 4 sets of 1 exercise and then 4 sets of the next exercise. Thanks
Do all sets of one exercise before moving on to the next.
Hey! I'm currently bulking and thinking of starting this routine this week. By doing this routine, will i only lose fat or gain muscles, get stronger and have a better body? Because that's what I'm aiming for.
This one is primarily for fat loss. Getting bigger and stronger at the same time is possible. Trying to do lose fat, build muscle, and get stronger at the same time is too much for the body, and you won't excel at any of them. Pick one and attack it first. If it's fat loss, then this one can serve you well.
How much wait i hav to
Bcz i am 123 kg guy
Should I take low wait or use heavyweight
Start with lower weight until you get the form down properly. Then you can start adding weight.
Hi!
Im currently strength training 2 days upper + 2 days lower with 1 conditioning day, 1 aerobic day and 1 rest day. Im looking to add 2 more aerobic workouts. Any suggestion which day it couples best with?
You could add an aerobic day to one upper body and one to the lower body day.
Hi!
i gonna start this program from the next week its look great!
i wondering idf i can add the decline bench press after the incline bench press and befor cable crossover?
Sure! Go for it, and please let us know how it helps you.
Just wanna ask if should I do weighted ab workout or not. And how long will I rest before moving to cardio?
You can do weighted ab exercises if you like. Give yourself a few minutes, but after five minutes or so, get on the cardio.
Can we do daily cardio? Like 10 mins
Sure can!
Hey is there a higher training level?
You could try doing these in circuits, Michael. That may provide a better challenge for you.
Do you have an upgrade version of this?
This section would have plenty for you to choose from, Michael.
https://www.muscleandstrength.com/workouts/fat-loss
Hello, do you recommend cardio on lifting days such as a 5 minute warm up before lifting and 20-30 minutes after?
That would be good, Alex. Let us know how it goes.
Hi!
How about to change the reps from 8,8,6,6 per set to 10,10,8,8? Looks less hypertrophy to more like fat loss to me, IMHO. Is there any reason to do “low” number of reps? I’m a bit confused.
Thanks
6-12 is the general range for hypertrophy. The low reps helps maintain or even improve strength. However, if you would rather focus on more reps, go for it.
Hello
I have not so heavy weight of dumbbells. Can I increase more reps in order to make more impact on the workout plan? Because after the workout, I feel no sore or little fatigue of light lifting/pushing.
You can add reps or you can slow down the speed of the reps you're doing. Instead of taking two seconds to lower the weight, take four.
You can also hold contractions (muscles flexed) at the top of each rep for a couple of seconds.
Hi, I have just started the workout "1 week already". Could you please let me know when, how many caps (CLA, Fishoil and Burner-caps) to be taken per day per time with this workout please?
Hi, Anwar. The bottles should have instructions as to how much to take. I suggest taking them preworkout, but follow the amounts on the label.
Being 6 ft 265 with 25% bf ,
would this workout be beneficial or should
I lose more bf first?
This is the one for you, Matt! Let us know how it works for you if you choose to try it. Thanks for reading M&S!
Can you change your rest day from time to time?
Sure can. If you feel it, take it. Don't force yourself into the gym if you can tell you need the rest.
Hi, I currently do a 5 day split with no cardio for weight loss it’s working well and losing 1lb a week trying to keep as much muscle as possible I don’t want to change much but 1-2lb is ok so would like to add in cardio but my question would this be ok to drop day 6 (a cardio day) and just do mon-fri 2 days cardio instead of 3 but both as directed
Go for it, Mark. Thanks for reading M&S!
How much time would you spend resting in between sets and new exercises ?
60 seconds rest between sets and exercises, Prince.
My time for leg day which typically takes me a bit longer is limited.
Can I do shoulders the day before or after instead without losing the benefits of this plan?
Hi, Annette. If you're going to train shoulders around legs, do it the day after. If your recovery and nutrition is on point, you should be okay.
would you recommend doing 50%-75% weight when on lift days or stick with what is comfortable?
Hi, Arthur. You should be pushing yourself within reason. If those percentages are in relation to your one rep max, then 50-75 is a good range, with the last set being closer to 75%.
Is there a diet plan that you can recommend that will pair well with this plan?
Here is an article that can help you set one up for yourself, Sohail!
https://www.muscleandstrength.com/articles/set-up-fat-loss-diet-plan
How do i progress every week? Should I add more weight per week?
Hey Steven, if you max out the reps with the weights you chose, then yes, go up. If you hit the minimal rep range, stick with that weight until you reach the max rep range.
This is a cutting program that I'm really interested in. Just curious about the length of cardio suggested on the off days. I see other programs that suggest no more than 20 minutes. Is it due to the programming itself? I read a lot on your site that suggests cardio isn't necessary to lose body fat as long as you're in a caloric deficit, should I just adjust my length of cardio depending on how my body responds to the cut?
What's up, Erin? Each program has its own recommendations that have workouts and cardio designed to work together. Adjusting the calories based on the results your seeing is definitely wise. If you notice changes with only 15 minutes, stick with it. If you need 25, bump it up.