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Workout Summary
Lose Fat
Split
Advanced
6 weeks
6
60-75 minutes
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Male & Female
Download WorkoutWorkout 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 fro 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
Daily Workout Schedule:
| Day 1 - Chest and Triceps | ||
|---|---|---|
| Chest | ||
| Exercise | Sets | Reps |
| Incline Dumbbell Press | 4 | 12-15 |
| Flat Dumbbell Press | 3 | 12 |
| Incline Flys | 3 | 12 |
| Pec Deck | 3 | 12 |
| Triceps | ||
| Exercise | Sets | Reps |
| Skull Crushers | 4 | 12-15 |
| Rope Extensions | 3 | 12 |
| Straight Bar Pushdowns | 3 | 12 |
| Abdominals | ||
| Exercise | Sets | Reps |
| Rope Crunch | 4 | 20-25 |
| Hanging Knee Raise | 4 | 20-25 |
| Day 2 - Back and Biceps | ||
|---|---|---|
| Back | ||
| Exercise | Sets | Reps |
| Wide Grip Chins | 4 | 12-15 |
| Wide Grip Rows | 3 | 12 |
| Narrow Grip Pulldown | 4 | 12-15 |
| Hyper Extensions | 3 | 12 |
| Biceps | ||
| Exercise | Sets | Reps |
| Concentration Curls | 4 | 12-15 |
| EZ Bar Curl | 3 | 12 |
| Day 3 - Legs and Shoulders | ||
|---|---|---|
| Legs | ||
| 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 |
| Shoulders | ||
| Exercise | Sets | Reps |
| Dumbbell Shoulders Press | 4 | 12-15 |
| Cable Lateral Raise | 3 | 12 |
| Reverse Cable Fly | 3 | 12 |
| Smith Machine Shrugs | 4 | 12-15 |
| Abdominals | ||
| Exercise | Sets | Reps |
| Rope Crunch | 4 | 20-25 |
| Hanging Knee Raise | 4 | 20-25 |
Day 4: Rest Day
| Day 5 - Chest and Triceps | ||
|---|---|---|
| Chest | ||
| Exercise | Sets | Reps |
| Incline Barbell Press | 4 | 12-15 |
| Flat Barbell Press | 3 | 12 |
| Flat Flys | 3 | 12 |
| Cable Crossovers | 3 | 12 |
| Triceps | ||
| Exercise | Sets | Reps |
| Reverse Grip Pushdown | 4 | 12-15 |
| Dumbbell Kickbacks | 3 | 12 |
| Dumbbell Extension | 3 | 12 |
| Abdominals | ||
| Exercise | Sets | Reps |
| Weighted Incline Crunches | 4 | 20-25 |
| Hip Thrusts | 4 | 20-25 |
| Day 6 - Back and Biceps | ||
|---|---|---|
| Back | ||
| 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 |
| Biceps | ||
| Exercise | Sets | Reps |
| Preacher Curl | 4 | 12-15 |
| Dumbbell Curl | 3 | 12 |
| Day 7 - Legs and Shoulders | ||
|---|---|---|
| Legs | ||
| 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 |
| Shoulders | ||
| Exercise | Sets | Reps |
| Smith Machine Press | 4 | 12-15 |
| Dumbbell Lateral Raises | 3 | 12 |
| Dumbbell Rear Delt Flys | 3 | 12 |
| Upright Rows | 3 | 12 |
| Abdominals | ||
| Exercise | Sets | Reps |
| Weighted Incline Crunches | 4 | 20-25 |
| Hip Thrusts | 4 | 20-25 |
1.1K Comments+ Post Comment
Hello, for day 2, you say wide grip chins, but the exercise video shows wide grip pull-up's, can you explain .
Thank you
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
I want to work out twice a day so how do I split the above workout plan to help me out ?
I like the program, but what about regular deadlifts? I used to do them on back day? I don't want to loose my gains there. Any ideas?
Hi David,
After you finish the duration of this workout, pick a program that has deadlifts in your next. Nothing wrong with cycling your lifts.
Which time is better for this workout plan, morning or evening?
Hi Rintesh,
It can be used at any time of day.
If I do this everyday without taking rest on the 4th day will it be fine..because here on sunday the gym is closed
Hi Jeswin,
Yes, that should be ok.
Bear in mind that it's actually a 6 days on, 1 off routine (as there are only 7 days in a week). So if you want to stick to the routine exactly, just move the day off to the Sunday. Therefore, Day 1 on the plan being Thursday.
Hey,
I’m like this program a lot. Because in just 1 month all my muscles start to be tough, it’s was my first membership at the gym and I feel satisfied.
But, in my case, I was doing this program with 3 set for each exercise and the reps I was increasing the weight every week continuously like, bench press week 1 was 50lb 3 set 12 reps and week 2 was 60lb 3 set 10 rep and so on until I reach the 6 reps then I starting over but in this time with 70lb 3set 12 reps and so on!
So as you’re a pro coach, do you think what I’m doing is right?
For no, how i do it?
Thanks that’s mean I lot to me because the coaches in my gym that I’m going to is so careless about what you’re doing just watching.
Hi,
What's the reason the program duration is listed as only 6 weeks? I'm in week 4 of this routine and I'm really loving it. I'd like to do it for longer.
Cheers
Arno
Hi Arno,
You can stick to the program for as long as you like so long as you are enjoying it and seeing positive results.
Hope this helps!
Is this workout program good for fat lose and gaining muscle
Hi Aren,
This program can help with those goals. However, to truly accomplish your goals you have to consider your diet, sleep, and lifestyle.
Hope this helps!
I have been in a regular gym routine, 5-6 days a week for a while now, and I want to cut fat and build mass. I had only been doing cardio, sweating pounds away in the sauna, and circuit training on a select few weight machines. I am planning to use this routine for at least 1 6-week session. My question is: what is the eating regiment suggested for this workout? I have done the basics, cut out high fats and sugars, no excessive white carbs, drink around 2 gallons of water a day, eat lean meats, green veggies for each meal, breakfast every morning, a protein shake in the afternoon and after the gym. But I feel like I'm missing something. Any words of advice would help.
Hi Nate,
Find your maintenance level calories with our bmr calculator here: https://www.muscleandstrength.com/tools/bmr-calculator
From there subtract ~250-500 calories to put yourself in a calorie deficit if your goal is fat loss. Aim to eat that amount of calories each day through nutritious food sources.
Hope this helps!
Hi Dough,
My name is Marta.. I am Fitness instructor and I've been teaching around 6 classes per week of hit workout... well I want burn more body fat but increase my muscle and not lose... do you think this is the best program for me? I really liked this plan... what do you think?
Building muscle and burning fat is pretty tough to do at the same time for natural trainers. To burn unwanted fat, you need to be eating at a caloric deficit. To build muscle, you need to be eating at a surplus. This routine would help you maintain muscle while you lost fat if you keep a high protein intake and a caloric deficit.
For each set do we increase the weight?
Do you have other suggestions for cardio? Maybe a HIIT routine?
Thank you
Hi Robin,
Sure you could set up your workouts that way. Personally, I'd use the same weight for each set and try to move up in weight slightly week to week.
In terms of cardio, you're more than welcome to add in your favorite forms of cardio to the tailend of these workouts and on any off days. HIIT is a great selection for the days in which you workout as you can pack a lot into a short session.
Whatever you do, make sure the cardio you select doesn't negatively affect your ability to recover from your weight training sessions.
Hope this helps!
Can we use this workout for muscle gain ???
Hi Aniket,
Yes, performing this workout while consuming a sufficient caloric and protein intake should help you build muscle.
Hi Doug,
In regards to the cardio, are you saying both cardio sessions for up to an hour each or to total an hour? Also is the second one immediately after your weightlifting session or later in the evening? Thank you
just confused on leg/shoulders day; one day straight leg deadlift, and the other stiff leg deadlift. are they not the same? is it supposed to be the same exercise or was it a mistake? any alternatives if it was a mistake?
Hey Doug, Just started your 6 day workout routine today. Should I start at a lower weight and increase weight on each rep?
Do you intermingle the exercises or perform them in the order they are listed?
Hi, I wonder if I can do cardio deferent time, because of my work and school schedule.
You workout on Week 1: Mon, Tue, Wed, Thursday off, Fri, Sat, Sun; Wk 2 same as Week 1?
Hey Doug wondering if I have to take the two off days a week or could I just go right from the leg and shoulder day right into the chest day the next day? Then take an off day after I role through the whole 6 workouts
No you don't to do that. Your front shoulder muscles are used heavily on chest day and they will need some time to recover after shoulder day.
When the new week starts should I do abs on Day 1 after doing them on Day 7? Or rotate accordingly?
Hi Steven, just wanted to clarify, is there a rest day after day 7? or would you reset back to day 1 workout? Thanks!
Hey all I'm looking for a work out that does not include squats or deadlift. It's been a few months now that I'm recovering from a herniated disc and lumbar. The Dr said no squats or dead lifts I'm 5foot5 male 28 years old. I need a work out that can help me loose weight and get a great looking body. I feel great to the point out I can do squats. Please help me find a work out. Also what weight can I start with I'm new to working out it's been a while.
is the dumbbell bent row consider wide or close grip row. just asking because in the first back day you have wide grip row and two pulldowns close and wide. just want to be sure.
this workout seems killer on your shoulders
I'm 210 n I'm trying to lose fat n gain muscle n more lean is this the right workout plan for me can someone please help me?
Do more reps with less weights. The no. Of more reps you do will more lose your fat
That's a common misconception. You will lose fat, yeah, along with what muscle you have.
hi im merlino is the load in each set is increasing or not? and it is ok if i will not take suplements? and have no diet
Will this work if u do everything but the hour of cardio before and after. I just don't have time for with work but can do everything emse
Anyone know what are good supplements to take for an ectomorph body type?
Hello, I've been going to gym for about a year now, and I've succeeded in dropping my weight from around to 200 to around 180. I've been doing a lot of cardio and, coupled with some upper-body stuff. I am wanting to get serious about building muscle mass, and I was wondering if this is a good workout for someone like me? Thanks.
Dear all,
can someone help me i want to take hydroxycut, isolate whey protein and bcaa amino acids with this workout i need a plan and timing to take them my weight 220 pounds and 6 feet.
Thanks in advance ,
Best regards
I love this website ....
Hi,
I forgot to ask about the weights - do we add weights in each week, in a progressive overload style?
Plan looks good, although 30s rest spuds like a killer!
The cardio: is it liss or would you do hiit too?
Could cardio be done post weights in the evening?
30 mins run ?
Hi,
Looks a good plan.
A few questions if I may.
What diet would you suggest?
I have been training around 2 years and only recently started taking things up a notch and stick to a plan.
For the weights, you say I go as heavy as possible - does that mean the same weight for each set?
Or decrease weight to enable each set to complete with the appropriate number of reps?
Diet wise, would carb cycling on a low x 4 days, 1 x high be appropriate for this routine?
Thanks!
Hi,
Looks a good plan.
A few questions if I may.
What diet would you suggest?
I have been training around 2 years and only recently started taking things up a notch and stick to a plan.
Diet wise, would carb cycling on a low x 4 days, 1 x high be appropriate for this routine?
Thanks!
I am kind of heavy and bulky and have a lot of fat, but at the same time I'm not as strong as I would like to be. For this workout could I use weights that I would like to reach and max out until I can finally do the numbers of reps recommended? Or is this a terrible idea? If so is there another workout that you would recommend? Thanks!
Any more exercisees