Workout Summary
- Main GoalLose Fat
- Workout TypeSplit
- Training LevelAdvanced
- Program Duration6 weeks
- Days Per Week6
- Time Per Workout60-75 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
Doug's intense 6 day cutting routine hits each muscle group twice a week on a 3 days on, 1 day off schedule. Use this routine to burn fat and get ripped! Read workout notes for cardio schedule to go with this workout.
Workout Notes:
- This routine is performed on a 3 days on and 1 day off per week.
- A thorough cardio warm up at start of each day, stretches and cardio cool down at the end of the training session.
- Cardio is low intensity for up to an hour twice per day; First thing in the morning before breakfast and evening time, at least 2 hrs before bedtime.
- 30 Seconds rest only between sets.
- Rep timing of 2-1-2 performed on each exercise
6 Day Workout Schedule
This workout uses a rotating schedule that works in terms of days on and days off instead of lining up specific workouts with differnt days of the week (ie. Monday, Wednesday, Friday). The recommended schedule is as follows:
- Day 1: Workout A - Chest and Triceps
- Day 2: Workout A - Back and Biceps
- Day 3: Workout A - Legs and Shoulders
- Day 4: Rest
- Day 5: Workout B - Chest and Triceps
- Day 6: Workout B - Back and Biceps
- Day 7: Workout B - Legs and Shoulders
- Day 8: Rest
- Day 9: Start back with Workout A - Chest and Triceps
6 Day Fat Loss Workout
Workout A - Chest and Triceps
| Exercise | Sets | Reps |
|---|---|---|
| Incline Dumbbell Press | 4 | 12-15 |
| Flat Dumbbell Press | 3 | 12 |
| Incline Flys | 3 | 12 |
| Pec Deck | 3 | 12 |
| Skull Crushers | 4 | 12-15 |
| Rope Extensions | 3 | 12 |
| Straight Bar Pushdowns | 3 | 12 |
| Rope Crunch | 4 | 20-25 |
| Hanging Knee Raise | 4 | 20-25 |
Workout A - Back and Biceps
| Exercise | Sets | Reps |
|---|---|---|
| Wide Grip Chins | 4 | 12-15 |
| Wide Grip Rows | 3 | 12 |
| Narrow Grip Pulldown | 4 | 12-15 |
| Hyper Extensions | 3 | 12 |
| Concentration Curls | 4 | 12-15 |
| EZ Bar Curl | 3 | 12 |
Workout A - Legs and Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| Squats | 4 | 12-15 |
| Leg Extensions | 3 | 12 |
| Leg Curl | 4 | 12-15 |
| Stiff Leg Deadlifts | 3 | 12 |
| Seated Calf Raise | 3 | 12 |
| Dumbbell Shoulders Press | 4 | 12-15 |
| Cable Lateral Raise | 3 | 12 |
| Reverse Cable Fly | 3 | 12 |
| Smith Machine Shrugs | 4 | 12-15 |
| Rope Crunch | 4 | 20-25 |
| Hanging Knee Raise | 4 | 20-25 |
Workout B - Chest and Triceps
| Exercise | Sets | Reps |
|---|---|---|
| Incline Barbell Press | 4 | 12-15 |
| Flat Barbell Press | 3 | 12 |
| Flat Flys | 3 | 12 |
| Cable Crossovers | 3 | 12 |
| Reverse Grip Pushdown | 4 | 12-15 |
| Dumbbell Kickbacks | 3 | 12 |
| Dumbbell Extension | 3 | 12 |
| Weighted Incline Crunches | 4 | 20-25 |
| Hip Thrusts | 4 | 20-25 |
Workout B - Back and Biceps
| Exercise | Sets | Reps |
|---|---|---|
| Wide Grip Pulldowns | 4 | 12-15 |
| Bent Over Dumbbell Rows | 3 | 12 |
| Good Mornings | 3 | 12 |
| One Arm Dumbbell Row | 3 | 12 |
| Preacher Curl | 4 | 12-15 |
| Dumbbell Curl | 3 | 12 |
Workout B - Legs and Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| Leg Press | 4 | 12-15 |
| Lunges | 3 | 12 |
| Leg Curl | 4 | 12-15 |
| Straight Leg Deadlifts | 3 | 12 |
| Standing Calf Raises | 3 | 12-15 |
| Smith Machine Press | 4 | 12-15 |
| Dumbbell Lateral Raises | 3 | 12 |
| Dumbbell Rear Delt Flys | 3 | 12 |
| Upright Rows | 3 | 12 |
| Weighted Incline Crunches | 4 | 20-25 |
| Hip Thrusts | 4 | 20-25 |
1.2K Comments
I have access to a sauna, would you recommend a 15-minute sauna session after?
I would say 10-15 would work, Sam. Definitely after.
Great program, I have 1 question. Would it be a good idea to do medium intensity cardio on a exercise bike for 50 mins to an hour in the am then do about 30 mins on a heavy bag in the evening? Is the heavy bag to much on my joints is what I am asking I guess?
Actually, I don't think you really need to go that long on the morning workout unless you really enjoy it. 30 in the AM should be plenty.
Heavy bag work shouldn't be that hard on the joints. I'm in my 40s and I do it often.
Hi,
I am a beginner and have been following this for 3 weeks now,
I have seeing good results ( lost around 3kg ). I have a tons of belly fat and is there some abs excercise that I should include or this routine will automatically take care of my belly fat
Hi, Vishal. Your diet and cardio is going to be the keys to your abs showing. Exercises can help develop the muscles and strength, but your consistency with eating healthy and training hard are going to be what's best. This program will be valuable for overall fitness, so stick with it. Here is an ab workout you can do at home. Hope this helps.
https://www.muscleandstrength.com/workouts/27-home-based-ab-workout.html
What weights do you go for on this, we going heavy or is it more about hitting the reps without struggle?
Also as off work and life I can't do this and Cardio morning and evening , can you just finish on 30 mins cardio on each of the 6 days say 30 mins run?
Go heavy, at least on the last set of each exercise. You can do the cardio as you wrote if you like. You may not achieve the same results, but it beats making no progress at all.
Hello! What type of cardio do you recommend for morning & then evening while doing this workout?
Thanks!
Standard moderate effort cardio in the morning, and a HIIT workout in the evening would be a great combo, Chioke.
Can i do only Sunday rest .coz my gym have only one day of
You can. Make sure you do as little as possible and eat plenty of protein so you can maximize recovery.
Hi Sir,
Im following this work out schedule last five weeks, when I finish this schedule
Which workout schedule I must follow
Could you please recommend me ?
Thank you
This can help you figure out what program and schedule to follow next, Sivakumar.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Hi Sir,
When I finish this 6 weeks workout , which workout I have to follow next ?
This guide can help you make that decision.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Sir, how long to complete the workout everyday?
At the top of the article, it says 60-75 minutes. If your gym is busy, it may take up to 90 minutes, but that should be the top end at most.
Sir, I want to lose fat in my overall body, so can you please help me with workout split and diet plan.
This split is a good one for you. Your fat loss diet guide can be found here. This should help you.
https://www.muscleandstrength.com/expert-guides/fat-loss
Sir I'm 53 kg now,I want to build muscle and weight gain can I start this workout routine? I want Gain weight upto 65 to 70kg, I'm skinny now
Please help me
Thanks
Hi, Tharanatha. Yes, this workout will help you build muscle. As long as you're healthy and not dealing with injuries, go with this one.
This guide may help you also. https://www.muscleandstrength.com/articles/complete-guide-how-to-increas...
Hello can I switch the back and leg days?
You can, Gian. Let us know how it helps you.
Hi,for example it’s down for flat barbell press to do 3 sets of 12,is there a minimum amount of reps like 8? If I increase the weight I won’t be able to do 12 reps on each set
You can go as low as eight, but I don't recommend more than that. The way I do it is to start with weight I can get for 8, and try to get one more rep each workout until I can do it for 12. Then, I go up.
It seemed this workout is not focusing on the biceps. Is it for specific reason ? Or can i add more exercise
The biceps are working when you train back as well, so they don't need much more work than the two bicep exercises included. If you want to add one more, it would be ok but definitely stop with three bicep exercises.
Hello I just wanted to ask if this program is for also building muscle as I'm 55kg 6 foot 1 tall and really just want to gain nice shredded muscle. I am willing to train 6 days a week and 1 day rest.
What's good, Ralfs? If you're eating to get big, and training heavy, then size can be your prize on this program. Run it, and let us know how it goes.
Hi I'm an advance lifter looking to cut weight this routine will help keep muscle right? I don't want to lose Mass.
Protein needs to be high, and you have to take recovery very seriously, but yes, you can keep the hard-earned muscle while getting shredded on this program, Steve. Thanks for reading M&S!
Protein needs to be high, and you have to take recovery very seriously, but yes, you can keep the hard-earned muscle while getting shredded on this program, Steve. Thanks for reading M&S!
Hey Doug, Thanks for this workout chart.
I'm around 6 feet and 103 KG. My goal is to reduce 15KG in the next 6 months.
Let me try this plan and i will let you know the results..!
Hi I will start this program on Monday. What I would like to know is there perhaps a meal plan I can follow. Would be much appreciated.
Check this guide out to help you determine your own diet, Fernando.
https://www.muscleandstrength.com/expert-guides/fat-loss
Sir I gain 8 kg in 2 months 50kg to 58kg now i want to grow more muscle mass. Can this workout plan help me to gain muscle mass. I don't want to lose weight
Hello, Muzafar. If you're eating to support your weight gaining efforts and keeping cardio limited (don't stop it completely, though), then yes, you can improve muscle mass on this program.
Hey can cardio be replaced with 1 hour intensive zumba or aerobics pre/post workout i like this plan but due to time crunch 2 hours of cardio plus strength training would be a lot.
Hello, Atharva. Yes, Zumba or an aerobics class counts as cardio. So make the switch and let us know how it goes for you.
Thank you for reading M&S!
So I walk about 20k steps a day.
I do the gym later in the evening around
7pm. I don't have much time for an hour
Of cardio two times a day. Will this effect
My workout being I'm already getting 20k steps in?
Some cardio would still be beneficial, but you definitely do NOT need an hour. Most people don't do 20k steps a day.
Can i use this for bulk, building muscle?
Hello, Humber! You could, but your nutrition is going to have to be on point because this was meant to support weight loss. If you want this program, then check out this guide for more about how to eat for size.
https://www.muscleandstrength.com/articles/complete-guide-how-to-increas...
Hey Roger,
For the cardio is this up to an hour for a day or up to an hour for two cardio sessions in that day I.e up to 2 hours of cardio a day?
Hey Jay, my understanding is that it is up to 2 hours a day in total. Personally, I think unless you have a LOT of weight to lose, 2 30-minute sessions (1 hour total) would suffice.
Hi,I was doing PPL but in Push day I feel my shoulders are not working very well because of chest.So I decided to change my split like this but Can I use for Bulk.I will change exercices and rep ranges,I like the schema of routine.
Do i need to cut my calories,while doing these workouts?
Hi, Pavle. If the goal is fat loss, then yes, cutting calories within reason is best.
Hi,
I like this split very much, but the rep range I prefer the one from your 5day split. Can I use those rep ranges? E.G. 20,15,12,10 ?