Fat Blaster: 6 Day Weight/Cardio Cutting Workout

M&S Writers
Written By: M&S Writers
September 27th, 2009
Updated: October 27th, 2021
Categories: Workouts Fat Loss
3.3M Reads
Bodybuilder sitting on a bench in the gym
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
    Split
  • Training Level
    Intermediate
  • Program Duration10 weeks
  • Days Per Week
    6
  • 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

734 Comments
Anwar
Posted on: Tue, 11/01/2022 - 12:12

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?

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Roger
Posted on: Mon, 11/07/2022 - 11:49

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.

Matt green
Posted on: Fri, 10/14/2022 - 13:23

Being 6 ft 265 with 25% bf ,
would this workout be beneficial or should
I lose more bf first?

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Roger
Posted on: Sat, 10/15/2022 - 11:26

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!

Geoff B
Posted on: Fri, 10/07/2022 - 13:25

Can you change your rest day from time to time?

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Roger
Posted on: Sun, 10/09/2022 - 15:53

Sure can. If you feel it, take it. Don't force yourself into the gym if you can tell you need the rest.

Mark lye
Posted on: Tue, 08/09/2022 - 19:23

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

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Roger
Posted on: Mon, 08/15/2022 - 10:08

Go for it, Mark. Thanks for reading M&S!

Prince
Posted on: Sun, 07/10/2022 - 21:25

How much time would you spend resting in between sets and new exercises ?

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Roger
Posted on: Fri, 07/22/2022 - 14:35

60 seconds rest between sets and exercises, Prince.

Annette
Posted on: Thu, 06/02/2022 - 18:43

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?

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Roger
Posted on: Wed, 06/08/2022 - 09:42

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.

Arthur
Posted on: Tue, 04/19/2022 - 12:04

would you recommend doing 50%-75% weight when on lift days or stick with what is comfortable?

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Roger
Posted on: Thu, 04/28/2022 - 21:19

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%.

Sohail
Posted on: Sun, 01/16/2022 - 05:39

Is there a diet plan that you can recommend that will pair well with this plan?

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Roger
Posted on: Mon, 01/17/2022 - 17:53

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

Steven Dela Cruz
Posted on: Mon, 12/27/2021 - 02:40

How do i progress every week? Should I add more weight per week?

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Roger
Posted on: Mon, 12/27/2021 - 09:27

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.

erin brown
Posted on: Thu, 12/16/2021 - 10:32

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?

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Roger
Posted on: Fri, 12/17/2021 - 15:36

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.

M
Posted on: Tue, 11/30/2021 - 20:29

Do you do any cardio on lift days? Or just a few minutes to warm up?

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Roger
Posted on: Wed, 12/01/2021 - 21:22

This program recommends cardio on off days only, so you would just warm up for a few minutes on training days. If you feel you need more, do 15 minutes of moderate cardio post-lifting if you like.

Gulmakay Zaman
Posted on: Thu, 11/04/2021 - 18:04

Hey,so im new here,i am interested in the fat blaster 10 week workout plan,
My questions are
1)there are no superswts mentioned on strength training days so what about that?
2) on abs and cardio days,45 mins hiit or cardio is reccomended so wat should we go for, elliptical,tresadmill? Also doing 45 mins of hiit is too hard

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Roger
Posted on: Fri, 11/05/2021 - 18:53

Hi, Gulmakay. Supersets aren't required for fat loss, but if you want to pair two exercises up and do supersets, go for it.

Go for whatever you like with the cardio. The articles does state that you can use lower intensity cardio as well. You could also go HIIT for as long as you can, and then go low for the rest of the 45 minutes.

JS
Posted on: Mon, 10/18/2021 - 09:23

Close Grip Bench Press can be done in normal bench with an EZ bar? (Bench press alwayas occupied in my gym)

The same for cable , can I use machine row? Easyier access in my gym

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Roger
Posted on: Mon, 10/18/2021 - 20:46

Hi, JS. Do what you gotta do to get the workout in. Gyms can be crowded and it could be difficult to access what you need. Your ideas could work.

Farz
Posted on: Fri, 10/01/2021 - 17:16

Hello, for this program should the cardio be performed in a fasted state ?. Just wanna make sure what's recommended way to preserve muscle while going through this program.

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Roger
Posted on: Thu, 10/14/2021 - 20:19

Hi, Farz. You shouldn't do cardio first thing in the morning on this program, but make sure it's been a couple of hours since your last meal before you do the core and cardio workouts. Hope this helps.

Michael
Posted on: Wed, 11/24/2021 - 01:55

What is the downside of doing cardio first thing in the morning? With my schedule I typically try to do cardio when I wake up and lift later in the day.

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Roger
Posted on: Wed, 11/24/2021 - 19:43

Hey Michael, for this program in particular, the workouts are designed so that the cardio is more effective because the glycogen storage of the muscles will be depleted. There are many programs and trainers that feel cardio is best performed as you suggested. Furthermore, if that is the only time you have available to do it, then do what you need to do.

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

What do you recommend as rest time?

Should i do superset?

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Roger
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.

PW
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?

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Abigail
Posted on: Tue, 07/13/2021 - 09:42

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

Josh
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.

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Abigail
Posted on: Wed, 07/07/2021 - 09:52

Hey Josh - that's perfect!

Iman
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

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Abigail
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?

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Abigail
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?

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Abigail
Posted on: Thu, 04/01/2021 - 09:28

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

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

What weights would you recommend for this workout program

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Abigail
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.

Hezekiah
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.

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

Hello!
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?

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Abigail
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.

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

PLZ HELP ME ANY SUGGESTION
I HAVE A GOOD UPPER BODY BUT I HAVE TOO MUCH OF BELLY FAT ANY WORKOUT FOR THAT

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Abigail
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.

Crystal
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.