Fat Blaster: 6 Day Weight/Cardio Cutting Workout

M&S Writers
Written By: M&S Writers
September 27th, 2009
Updated: March 24th, 2021
Categories: Workouts Fat Loss
3.2M Reads
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
  • Main Goal
    Lose Fat
  • Workout Type
  • Training Level
  • Program Duration10 weeks
  • Days Per Week
  • Time Per Workout30-45 minutes
  • Equipment Required
    Barbell, 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.

Recommended: Need help losing fat? Take our Free Fat Loss Course

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.

Sunday - Rest

Justin Lévesque
Posted on: Mon, 08/30/2021 - 14:58

What do you recommend as rest time?

Should i do superset?

M&S Team Badge
Posted on: Mon, 09/13/2021 - 20:30

Hi, Justin. Start by resting for around 90 seconds between sets. As you improve, decrease your rest time by five seconds until you are able to rest for 45-60 seconds between sets.

Posted on: Mon, 07/12/2021 - 15:22

Can we stick to this schedule after 12 weeks or is there any good follow up to this program?

M&S Team Badge
Posted on: Tue, 07/13/2021 - 09:42

Hey PW - yes, you can continue this program after the 12 weeks

Posted on: Tue, 07/06/2021 - 15:52

I already take a 45 min karate class twice a week with tons of ab work.
Would that be considered as my cardio?
I'll add a 30 minute jog to get my third cardio day.
Thanks for input.

M&S Team Badge
Posted on: Wed, 07/07/2021 - 09:52

Hey Josh - that's perfect!

Posted on: Tue, 07/06/2021 - 13:23

Could I know the day of training resistance should I do cardio because I'm doing cardio 3 times in a week and 3 time training resistance

M&S Team Badge
Posted on: Wed, 07/07/2021 - 09:53

Hey Iman - the day of the week for each workout/cardio session is listed above in the heading of each workout table.

Gavin Grady
Posted on: Mon, 05/31/2021 - 11:59

Hi guys, would it be ok to do a pre-post work workout with this to half the days in the gym! So do the 3 weight sessions on a mon-wed-fri morning, and the 3 cardio/ab sessions on a mon-wed-fri evening?

M&S Team Badge
Posted on: Fri, 06/04/2021 - 10:28

Hey Gavin - yes you can do that!

Michael Costa
Posted on: Wed, 03/31/2021 - 12:12

Hi, I was taking creatine while bulking and now that im using this workout for cutting is taking creatine still ok?

M&S Team Badge
Posted on: Thu, 04/01/2021 - 09:28

Hey Michael - yes, you can still use creatine while cutting.

Posted on: Wed, 03/24/2021 - 14:12

What weights would you recommend for this workout program

M&S Team Badge
Posted on: Thu, 03/25/2021 - 09:44

Hey Vagner - weight will vary by individual. You should choose a weight that you can move safely and with proper form for the given number of reps. You should have 1-2 reps left in the tank when you finish a set.

Posted on: Sat, 03/13/2021 - 18:09

Hey I’m currently stuck in a position for losing weight I’ve been doing strength and body weight trainings for a year now and now I am switching to HITT training and 2x Cardio a day and I am losing weight but I’m thinking it’s about time I start getting into a cut position I’ve got the muscle and everything but I don’t know if I should start while I’m at 64.1kgs please help.

Posted on: Tue, 12/01/2020 - 23:00

I recently joined a gym in august 2020 & I am 20 years old & 5'4 & weight ( 63) kg. I am trying to lose fat from face, stomach and want some abs. But I am confused that if I start taking less calorie as I needed then maybe I will lose some weight & I don't want to lose weight. So can u please give some suggestion about what should I do?

M&S Team Badge
Posted on: Wed, 12/02/2020 - 09:12

Hey Ankit - a solid diet paired with consistency in the gym will get you to your goals. In order to lose fat, you must lose weight. That occurs in a caloric deficit. Use our BMR calculator to determine your daily caloric needs. Subtract 500 calories from that number and that will be your caloric intake for weight loss.

Posted on: Mon, 11/09/2020 - 05:18


M&S Team Badge
Posted on: Mon, 11/09/2020 - 10:36

Hey ZABI - the biggest factor in losing fat is diet. A solid diet paired with consistent workouts will get you results.

Posted on: Tue, 10/27/2020 - 13:54

I have just stated weightlifting as of July this yearand am noticing I am getting the most toned in my arms, chest and legs. I am 5’3 and weight 121 lbs I am skinny fat all my weight is in my abdominal area I’ve noticed since weight lifting it’s spread to other areas of my stomach and hip areas. I consistently eat a healthy diet not religiously tracking macros but following diet for sure. I don’t know if I should give this program longer or add more cardio to my workouts.

M&S Team Badge
Posted on: Thu, 10/29/2020 - 09:17

Hey Crystal - do you know about how many calories you're consuming daily? Your diet plays the largest part in fat loss.

John Thomas
Posted on: Sat, 10/17/2020 - 16:52

I am 70 years old I workout gym 4 days a week take 2 days arrest I watched hunderd 30 pounds now I want to try to get cut by main problem is I have a form of a pigeon chess with a little bit of stomach I've lost no Summerside fat but I still have the stomach to go to I looked at your workout there's no problem there just want to know what weight you recommend and you think this will work for somebody my age I eat good I eat healthy.

M&S Team Badge
Posted on: Mon, 10/19/2020 - 09:27
Posted on: Sat, 10/10/2020 - 10:05


This plan looks great but I have a question about the intentional order of the workouts - I am a "beginner" but avid runner and on the weekends I like to do a very long run (for me) at 6+ miles and then another day of 6+ miles of walking. This is done for health and enjoyment equally. So, I think doing my legs workout would be too much on my legs in 3 days. Do you think I can switch out leg day on Friday for either Monday's chest work out or even Wednesday workout? If there is a purpose to having Friday to leg day, I do not want to disrupt this and I still want to keep the split of M/W/F as my lift days.

Please let me know!

M&S Team Badge
Posted on: Mon, 10/12/2020 - 11:45

Hey Derock - it's best to follow the program as written. Are you looking for a 3 day workout program?

M&S Team Badge
Posted on: Mon, 10/19/2020 - 09:19

Derock - ahh I see what you're saying now. Swapping those days shouldn't be a problem. I don't think we have a program that incorporates running and lifting like you describe. That is a fantastic idea for a program, and I'll be adding that to our list of article ideas.

Posted on: Mon, 10/19/2020 - 18:49

Great! I'm going ahead with this one. My only remaining questions are:

1)how long should one rest in between sets?
2)do you use the same weight for every set or should it increase? If increase, what is typical increase percentage?

M&S Team Badge
Posted on: Tue, 10/20/2020 - 09:30

Rest times between sets should be kept to 30-60 seconds. For the larger compound movements, you'll be closer to that 60 second mark.

Weight will increase as the number of reps decrease. The weight should be something you can move safely and with correct form for the given number of reps.

Posted on: Fri, 10/16/2020 - 10:39

I am looking for a 6 day program where its 3 lifting and 3 cardio. This one is a great fit but my problem is timing. If I lift M W F but do my running T Th S with Saturday being my long run that require fresher legs, it may make more sense to move my leg day to Monday instead of Friday. I was curious that if doing so would counteract or hurt me...which now that I think about it, I can't see why it would as long as the work outs are done.

Do you have a 5 or 6 day program that is lifting and fat loss for runners and includes running time in the program?

Posted on: Fri, 09/18/2020 - 10:56

HI -
I’m currently doing something similar to this but running 5 days a week and lifting 5 days - so 4 days I have two-a day workouts with easy am run and PM weights.
M - Chest ./ Back / Triceps / Biceps
T - Am run ; PM - Legs / Shoulders
Wed - Run
Thurs - Am run ; PM - Chest / Triceps
Fir - Am run ; PM = Back / Biceps
Sat - Legs / Shoulders
Sun - run
Curious if you have a plan like this BUT more curious on nutritional strategies and macros for this. I’m getting much stronger and in better shape but abdominal fat seems to be coming along for the ride....


M&S Team Badge
Posted on: Fri, 09/25/2020 - 15:52

Hey Tone - have you used our BRM calculator to determine your basic caloric needs for the day? https://www.muscleandstrength.com/tools/bmr-calculator

Here's our 5 Day Muscle and Strength Building Workout: https://www.muscleandstrength.com/workouts/5-day-muscle-and-strength-bui...

Check out our expert guide on nutrition: https://www.muscleandstrength.com/expert-guides/workout-nutrition

Posted on: Thu, 01/30/2020 - 12:42

Hi im currently trying to lose a lot of stomach fat but gain weight in my lower body. Im 5’3 165lbs and im trying to figure out if i should focus more on cardio or combine it with weightlifting. Would this workout plan be good for me?

Posted on: Mon, 06/15/2020 - 03:37

Yes it will. I know this reply is late. But it’s all in your diet. Get your macros right and this combined with cardio will work.

Arpit Tiwari
Posted on: Tue, 10/22/2019 - 00:02

My body fat is about 18to20%. Can i do this .,? One more thing can i replace my lunch with one scoop of whey protein and an apple.and can you suggest me any program.with high rep range

Arpit Tiwari
Posted on: Mon, 10/21/2019 - 00:07

I am endomorph. My body fat is about 18 to 20%. Can i do this ..if yes then how long. And can i replace my lunch with one scoop of whey protein with one apple . please answer as quick as possible. Help me out .thank you

Posted on: Thu, 07/18/2019 - 05:58

This is a bit too much cardio could I do half hour slow run instead of an hour?

Posted on: Wed, 05/22/2019 - 06:23

Why the descending reps on certain sets? Is it that you should lift heavy enough that you cant keep up the same reps or should you add weight on the lower rep sets?

Posted on: Fri, 04/05/2019 - 01:14

What supplements should be taken and when please?

Tyler Spence
Posted on: Mon, 09/07/2020 - 13:24

I take Creatine Monohydrate, and hydrowhey protein, it seems to work for me, I’m also 5’10” and 175 lbs. so it may be different for you.

Posted on: Mon, 02/25/2019 - 21:14

When I’m lifting weights, can I stay consistent with my weightlifting like no more than 45lbs ? I’m trying to. Cut weight. Or does it depends??

Posted on: Mon, 01/14/2019 - 08:03

Sorry if thud has already been asked but can't find it in the comments. What would you suggest the rest timr be between each set and between each exercise.

Thank you

Posted on: Tue, 01/08/2019 - 20:45

Can you suggest me a routine for 4 days a week. Main goal is to lose body mass and build muscles.
I weigh 190 pounds and stand at 5'8".
Would like to add 20 minute cardio for each workout day (would not prefer to go beyond the 4 day workout plan as my work keeps me tight). Confused whether to add it before or after workouts.
Also, can you share some warm up drills that I can incorporate. Thanks in advance.

Posted on: Wed, 04/24/2019 - 10:59

No, I can’t

Posted on: Tue, 12/11/2018 - 18:33

Would this workout be good if I am trying to get back into lifting and working out in general after a few years? I need to lose about 30 pounds and would like to get toned up in the process. Do you have any idea what workout would be best? I've lifted a lot in my life so it doesn't have to be super simple either.

M&S Team Badge
Posted on: Wed, 12/12/2018 - 09:55

Hi Bob,

It depends. I think this program is a fine program for people with fat loss goals. However, seeing that you're coming off a layoff, I'd generally recommend full body workouts.

Hope this helps!

Posted on: Fri, 11/09/2018 - 17:55

45 minutes of HIIT? That seems like a whole lot to do at one time, especially when it's that or only 15 minutes longer of LISS. What type of HIIT are you suggesting?

Posted on: Thu, 10/25/2018 - 09:26

Appreciate it for this post, I am a big fan of this internet site would like to continue updated.

M&S Team Badge
Posted on: Thu, 10/25/2018 - 10:36

Please do! Let us know how it goes!

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

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

M&S Team Badge
Posted on: Mon, 10/08/2018 - 12:55

Hi Kumar,

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

Hope this helps!

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