Workout Summary
- Main GoalLose Fat
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration12 weeks
- Days Per Week4
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, EZ Bar
- Target Gender Male & Female
- Workout PDF Download Workout
Workout Description
Doug's mega cutting workout routine is designed to lose fat while maintaining muscle mass. A thorough cardio warm up at start of each day, stretches and cardio cool down at the end of the training session.
Workout Notes:
- Low intensity cardio is performed every day, morning and evenings working up to 40+ minutes each session
- Abdominals performed after each training session
- Ab exercises: rope crunch, crossover crunch and hip thrusts. 20-15 reps on each set for abs
- First two sets on each body part is a warm up set indicated by * are warmup sets
- Repetition timing is 4-1-4 on main exercises, and 1-1-1 on Tri-Set exercises
- 45 seconds rest between sets unless indicated
Monday - Shoulders and Triceps
Exercise | Sets | Reps |
---|---|---|
Seated Dumbbell Press - (15, 12*) | 4 | 12, 10, 8, 8 |
A1. Dumbbell Lateral Raise | 3 | 10-12 |
A2. Dumbbell Reverse Fly | 3 | 10-12 |
A3. Dumbbell Shrugs | 3 | 10-12 |
EZ Bar Close Grip Bench - (15, 12*) | 4 | 12, 10, 8, 8 |
B1. Dumbbell Kickbacks | 3 | 10-12 |
B2. Overhead Rope Extension | 3 | 10-12 |
B3. Narrow Grip Pushups | 3 | Failure |
Notes:
- Tri sets: No rest between exercises. 60-90 Seconds between each Tri-Set.
Tuesday - Back
Exercise | Sets | Reps |
---|---|---|
Reverse Grip Bent Over Row (15*, 12*) | 4 | 12, 10, 8, 8 |
A1. Wide Grip Pull Down | 3 | 10-12 |
A2. 1 Arm Cable Row | 3 | 8 |
A3. Hyper Extensions | 3 | 12-15 |
Notes:
- Tri sets: No rest between exercises. 60-90 Seconds between each Tri-Set.
Thursday - Chest and Biceps
Exercise | Sets | Reps |
---|---|---|
Incline Dumbbell Press - (15, 12*) | 4 | 12, 8, 8, 8 |
A1. Pec Dec | 3 | 10-12 |
A2. Dumbbell Flys | 3 | 10-12 |
A3. Push Ups | 3 | Failure |
Dumbbell Curl - (15, 12*) | 4 | 12, 10, 8, 8 |
B1. EZ Bar Curl | 3 | 10-12 |
B2. Dumbbell Reverse Curl | 3 | 10-12 |
B3. Rope Curl | 3 | 10-12 |
Notes:
- Tri sets: No rest between exercises. 60-90 Seconds between each Tri-Set.
Friday - Legs and Calves
Exercise | Sets | Reps |
---|---|---|
Squats - (15, 12*) | 5 | 12, 10, 8, 8, 8 |
A1. Wall Squat | 3 | 12-15 |
A2. Leg Extension | 3 | 12-15 |
A3. Sissy Squat | 3 | 20-25 |
Leg Curls - (12, 15*) | 4 | 12, 10, 10, 10 |
Straight Leg Deadlifts | 3 | 15, 12, 10 |
Seated Calf Raise - (10, 12*) | 3 | 12, 10, 10 |
Standing Calf Raise | 3 | 20, 15, 15 |
Notes:
- Tri sets: No rest between exercises. 60-90 Seconds between each Tri-Set.
- Wall Squats are performed with back against a wall or door, feet placed approx 2 foot in front.
299 Comments
What about an hour of trampoline jumping at a jump park for 1 hour everyday? Will this sub for cardio two times a day, even abs maybe?
Hey Niko - yes, you can use that for cardio. You will still need to perform the ab workouts after your training.
I am utilizing a trampoline park doing a pretty intense cardio and feeling it in abs, legs, and lower back/glutes... doing this once a day and then workout. I’m thinking that should work for cardio right?
Yep that'll work for cardio!
speaking of cardio how long do i need to warm up
Thanks!.
I have a few questions about this routine. By the way I'm a bit skinny and I want to lose my belly fats.
1. Is this routine applicable for me?
2. How many weeks to do this routine?
3. Was the main exercise is a drop set? 12,10,8,8?
4. And lastly, what do u mean by main exercise about 4 sets. Is it 4 x 12,10,8,8 or just only do the 12,10,8,8 without rest?
Thanks in advance.
Hi Prince,
1. If you’re skinny, ignore this workout as it is an intense one targeting for cutting phase mainly
2. 12 weeks would be good enough
3. No, these are progressive overload exercises where you have to increase weight with every set while drop set is a single set where we have to go to failure while reducing weights by 25% on consecutive sub-sets
4. Main exercises includes 4 sets with 90 seconds rest, rep ranges are given with every set that needs to be performed here
I see that there is no forearm exercises, what would you recommend?
Steve with this routine can I do Cardio just in the morning instead of doing it morning and evening?
Hi Doug
My friend who is a girl has been doing the four days super set workout schedule for quite a long time but she has not been able to reduce the size of her legs as compared to her upper body and there is lot of non uniformity b/w upper and lower part..So would it be be advisale to go for legs twice a week or what is the way out to get her legs slim.
Hi, can I do this routine bit but with HIIT ??
The gym which I go to does not have a Hyper Extension machine or anything similar to be able to do that tri-set. Is there any workout recommended to replace that one in this case?
Is this routine also suitable for females helping to maintain definition and to tone, using light weights?
probably not. You get definition and tone by heavy weights.
I might have missed it, but are we only supposed to incline press? No flat press..at all?!!
Just stick with a 3 day split and maintain the weight but drop the volume to 5x5
Chest/Tris
Back/Bis
Legs/Shoulders
ABCxABCx
Obviously add cardio in there and eat a NET calorie intake of around a 500 calorie deficit so you dont lose your muscle. Keep protein intak eup and sip BCAAs.
I want to reduce my love handles
What do you mean tri-set x 3 don't understand
This looks promising.
I'm a bit confused, however, with the warm-up sets. Take the very first exercise...
Exercise Sets Reps
Seated Dumbbell Press - (15, 12*) 4 12, 10, 8, 8
The warm-up sets are the first two, so, that would be 15 and 12 reps each. There are total of four showing here. Does that mean that there are a total of 6 sets? (15, 12, 12, 10, 8, 8) It does seem like overkill. However, if there are only 4 sets, would that mean 15, 12, 10, 8?
Thanks in advance.
I can only do morning casino on the weekends, can i add some more weights to make up for it?
great routine quick question do I need to do the cardio mourning and night or the whole routine?
What does the (15,12*) mean after the exercises ie: Seated Dumbbell Press - (15, 12*)
warmup ....
First two sets on each body part is a warm up set indicated by * are warmup sets
Those are supposed to be the warm up sets. Take a moment and read through the bullet points before jumping to the exercises.
Hey steve.
I need ur advice.Um following Mega cutting routine 6days a week and getting great results.This sight is a blessing for those who have vision to transform.Well i just finished MP Assult which gave energy for intence workout.i dont take breakfast i take lunch at 2pm then MP Assult at 3pm nd leave for gym.so can i stick to the same routine with Animal cuts…..(no MP Aussult).for example Animal cuts on empty stomach at 10am and then meal at 2pm then Animal cuts at 3pm then gym. Waiting for ur answere.
Can i change it to Chest-Triceps, Back-Biceps, Legs-Shoulders?
what does this "failure" mean? and how many seconds of rest in each reps? thanks.
Steve, can I substitute dead lifts for hyperextensions on back days?
what does the 15,12* mean
so let me see if I understand about the triset rest time. let say that for the EZ bar curl it says 3 sets of 10 to 12 reps. so that means that I should a set of 30 to 36 reps per exercise and then rest 60-90 sec. or do the set of 10-12 rest 60-90 sec. and on the last set of this do the 10-12 reps and without resting continue with the next exercise? please explain it because I really want to do this but im really confuse with the rest times.
How long should I do this workout ?
what would be a good exercise to use in place of the pec dec?
I am about to start training for a 10k race, first race I have ever run. I want to continue lifting, but wonder how strength training my legs will work in with consistently running miles for the first time. Any tips?
Hi Steve is carb back loading a good diet for this type of routine? :)
What does the 4-1-4 and 1-1-1 mean for tri sets and main exercises?
I like the workout just started but I feel I'm not doing it right because of confusion. What's confusing is the 4-1-4 and 1-1-1 with tri sets, can someone help me with a better understanding on it?
hey um, do I need heavy weights on this routine? I'm only 16 years old and I'm a beginner. :)
i cant pump my full body
Hi, can this routine be reduced to 2days.
Focus remains the same : cuts and fat loss.
Thnx
Hi, can this be reduced to a 2 Day workout regime. Pls advise on the routine. Thnx
What does (15,12*) mean. We do 15 reps, thn 12 reps as warmup then do the other 4 sets as 12,10,8,8 etc? 6 sets for that exercise?
I'm curious about the same thing. It seems like a total of 6 sets there would be overkill.
Why is there only 1 shoulder exercise?
Does this mean I have to go to the gym 3 times a day? Morning and evening cardio and then lifting at some point? Who has time for this?
Great great great, it's really difficult but i feel the burn and my muscles working. When i finish i'm really tired but mentally i am very satisfied! THANKS
Solid regiment!!! I think the most critical part is to make sure you are hitting 4-1-4 timings. Thanks for the workout posting.
I don’t understand the rep timing 4-1-4 or 1-1-1? Can you clue me in?
I'm trying to get back into a solid routine at the gym. I'm looking to lose weight but I'd also like to add some muscle mass. Would it be a good idea to do this workout until I drop weight and then switch to another workout?
Hey Colin!
I'd recommend that you focus on one goal at a time. You can't build muscle mass while also looking to cut weight, as building mass requires that you have a calorie surplus. You can certainly switch to a mass building program after you've reached your goal weight. There are plenty to choose from here: https://www.muscleandstrength.com/workouts/muscle-building
Are the warm up sets counted as part of the total sets for the main exercises?