This intense 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!
Workout Summary

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

 

1.3K Comments
Vignesh
Posted on: Tue, 04/09/2024 - 04:09

How many minutes or seconds gap in sets and reps?and this workout how many days we found the result?

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Roger
Posted on: Wed, 04/10/2024 - 18:11

30 seconds rest in between sets. You may start noticing changes within four weeks, but you can really see improvement after eight weeks.

Mark Anthony
Posted on: Sun, 03/24/2024 - 23:06

What % of 1RM do you recommend for this workout out?

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Roger
Posted on: Wed, 03/27/2024 - 20:26

1RM wasn't considered for this program, but if you want to use that as a gauge, you can start with 60% and work up or down, depending on the strength you have to complete the reps.

Robert
Posted on: Sun, 03/24/2024 - 11:08

Is there an workout plan, 6 days/week for bodybuilding that
Includes forearms, traps & glutes?
Thanks.

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Roger
Posted on: Wed, 03/27/2024 - 20:24

This one may be beneficial for you, Robert. Even if you want to lose weight, this one can help as long as your nutrition and cardio support weight loss.

https://www.muscleandstrength.com/workouts/6-day-workout-and-guide-to-bu...

Jeferson Moreira
Posted on: Sun, 03/10/2024 - 09:54

Bom dia. Posso diminuir as repetições pra 10 e aumentar o tempo de descanso entre as séries pra 60 segundos pra exercícios compostos e 45 segundos pra isoladores? Obrigado

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Roger
Posted on: Wed, 03/20/2024 - 20:55

Não vejo problema com isso. Vá em frente e obrigado por ler M&S!

His question in Portuguese - Good morning. Can I reduce the repetitions to 10 and increase the rest time between sets to 60 seconds for compound exercises and 45 seconds for isolation exercises? Thanks.

My answer - I see no problem with this. Go for it, and thank you for reading M&S!

Kyle card
Posted on: Mon, 03/04/2024 - 11:28

How long should I use this to bulk I want to work each muscle group twice I read it’s more effective for muscle growth , I’ll follow this routine but less reps heavier weight ? So like a 6-8 range heavy to bulk

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Roger
Posted on: Tue, 03/12/2024 - 19:29

Stick it out for a couple of months to see what happens.

Kyle card
Posted on: Mon, 02/26/2024 - 16:36

I don’t understand the cardio part do I do cardio at the start of each exercise? And do I have a i do hour each day cardio ?

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Roger
Posted on: Mon, 02/26/2024 - 18:41

If you're looking to build muscle, don't worry about the cardio component as much. Normally, the cardio would be in the morning and after a weight training workout later in the day. In your case, I would suggest 30 minutes post weight training alone.

Kyle card
Posted on: Mon, 02/26/2024 - 11:59

I’m trying to put on 10 pounds I’m 185 if I stick with this twice a week program and eat a lot will help me with putting size on ?

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Roger
Posted on: Mon, 02/26/2024 - 18:40

It could, Kyle, but make sure it's quality calories you're eating and don't go overboard.

Matt D
Posted on: Mon, 02/19/2024 - 20:32

Morning cardio, Afternoon lift, night more cardio is that correct? How much time between exercise sessions should there be? If you don’ t have time to go to gym 3 times a day what’s best way to split workouts? Cardio/ lift morning, then cardio at night? Or flip and do cardio , then lift/cardio at night together?

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Roger
Posted on: Sat, 02/24/2024 - 07:24

You can gap the workouts a few hours, Matt. If you don't have time, then do cardio in AM, then lift and cardio (in that order) at night together.

Hope this helps!

Matt D
Posted on: Sat, 02/24/2024 - 15:59

Thank your for the advice

Kyle card
Posted on: Mon, 02/19/2024 - 15:11

I’m looking to add this twice a week
Workout in can I do a bulk and still
Follow this just switch the sets to heavier and shorter ?

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Roger
Posted on: Sat, 02/24/2024 - 07:23

If you want to bulk, then doing that many workouts is not recommended. Recovery is more important for muscle growth. When you do train, going heavier is important. Just stay safe when you do it.

Kyle card
Posted on: Mon, 02/26/2024 - 12:17

So how many workout sets should I do can you send me a link to a good bulk plan

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Roger
Posted on: Mon, 02/26/2024 - 18:44
Matt
Posted on: Sun, 02/18/2024 - 23:49

Would you eat dinner before night lifting/followed by 30 min cardio or eat after? Would doing morning cardio then lift, eat breakfast after, and then night cardio be fine?

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Roger
Posted on: Thu, 02/22/2024 - 10:28

I would eat dinner before training so I have the energy for the workouts. In the morning, cardio, lift, eat, and night cardio is ok as long as you have that last meal before bed and take something to help you wake up (coffee, preworkout, etc.).

Hope this helps!

justin vickers
Posted on: Sat, 02/17/2024 - 07:34

Hey Doug ,

What plan do you recommend after hitting this 6 week one?

Want cut then start building muscle,size,strength and getting tone (swole lol) I’m 6ft way 240 currently.

I did this plan an went from 280 all the way to 236 then flatten out. This plan worked but don’t know what plan to chose after this one.

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Roger
Posted on: Wed, 02/21/2024 - 09:06

What's good, Justin? Thanks for reading M&S! That weight loss is incredible! Congratulations.

The great thing about us is we have a lot of options for you to consider regardless of the goal, so this link may help you find the new program you're looking for.

https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...

Tom
Posted on: Thu, 02/15/2024 - 10:14

Hello,
I have been taking the recommended rest time of 30 seconds between sets. Without abs, which I do in a separate workout, I finish in a little over thirty minutes. In the workout summary, the time for this workout is 60-75 minutes. Should I increase my rest time?

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Roger
Posted on: Wed, 02/21/2024 - 09:05

If you want to improve recovery between sets so you're stronger, then yes, you certainly can.

James Murphy
Posted on: Thu, 02/08/2024 - 12:33

Hi Roger,

For the cardio, is it 2 sessions a day for an hour each or a total of an hour per day ?

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Roger
Posted on: Sat, 02/10/2024 - 12:38

Hey James, it's up to two total hours. If an hour is all you can do, that is okay, but the top end of this is two sessions of one hour each.

Anil Shivraj
Posted on: Fri, 02/02/2024 - 03:03

Hey Doug,

I hope you're doing well.

I am currently 90kg and height is 176cm. My motto is to lose fat and gain muscle. Is it OK to continue this program for 4 months and lose weight of 20 or 25 kgs?

I would like to continue this program from Monday to Saturday and take rest on Sunday.

Please let me know if I can walk only for 30 minutes everyday after the workout? I workout in the evening.

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Roger
Posted on: Sat, 02/10/2024 - 12:37

Hi Anil, I will leave this up for Doug to answer if he sees it, but here are my thoughts as well.

I think you can continue this program to reach your goal as long as your nutrition and recovery support that goal.

Training six days in a row on this program is not recommended because that is a lot of volume on the body without rest. Three days on and one day off is recommended.

Walking after the training is fine, but if you want to lose 20 kg, then you're going to need to do more than that alone. a 20-30 minute walk in the morning as well would be a big help.

Davy M.
Posted on: Tue, 01/23/2024 - 06:54

I started this workout yesterday and I think I am really going to enjoy doing this. I am planning to do it for twelve weeks. What are your feelings about supersetting opposing body part exercises during this workout. For instance, like today I am doing the Workout A for Back and Bis, I was planning to do supersets with a back and then a bicep exercise. Is that o k or is it better to superset a back with a back lift or a bicep and bicep exercise?

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Roger
Posted on: Mon, 01/29/2024 - 19:25

Hi, Davy. I wouldn't do that for all the exercises because there is a bit of volume here already, but at the end of the session would be alright. If you do it at the end, go with back and back or bicep and bicep. That would be my recommendation.

Ibrahim Ryan
Posted on: Sat, 01/20/2024 - 12:15

Hello, for the lower abs hanging knee raises are way too hard for me, any alternative BW ~300 lbs

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Roger
Posted on: Sun, 01/28/2024 - 12:27

Hi, Ibrahim. I train at home and didn't have access to hanging leg raises for the longest time. So, I did them lying on a bench with super slow rep speed. I found this was great for the abs while providing back support. And I have pushed 300 myself in my life, so I think it will serve you as well.

Jonathan
Posted on: Mon, 01/08/2024 - 01:09

Hello, I’m 25 weighing 195 at 5’10 and I wanted to know if my current diet fits this workout: 2300cals = 173g Carbs, 230g Protein ,and 77g of fat. Does it need adjusting, is it an overkill, or is it close to perfect?

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Roger
Posted on: Mon, 01/08/2024 - 21:33

I don't think you need that much protein or fats, Jonathan. 200 grams of protein and 60 grams of fat should be plenty.

Adam Hussain
Posted on: Sun, 01/07/2024 - 06:19

Hi I’m following this plan however due to my commitments I’m away on Friday - Sunday in a completely different area without access to the gym. Will me following this guide still help? I am working out day after day Monday - Thursday in the order of this plan. Without the days off till the weekend and reduced my calories to 2000 per day

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Roger
Posted on: Mon, 01/08/2024 - 21:32

I think you will be fine, Adam. Just make sure you pay attention to the recovery. Once you notice anything off, be ready to make an adjustment.

Jerry Clark
Posted on: Wed, 12/06/2023 - 09:16

There is another workout for fat loss called the 12 week fat annihilation workout. Consisting of an upper lower the two full body days. Which workout would be better for fat loss and gaining muscle. Thanks

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Roger
Posted on: Wed, 12/27/2023 - 20:36

Hard to pick a favorite because they are both effective. The one you feel more comfortable doing would be the right choice, Jerry.

Frank
Posted on: Wed, 11/22/2023 - 09:08

I had rotator cuff repair surgery a few years ago. Fortunately it went very well. But it was strongly suggested that I avoid heavy overhead lifting. I followed that advise and think it was a big part of the recovery. Can I substitute something for this movement for this plan?

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Roger
Posted on: Wed, 11/29/2023 - 20:32

Hi, Frank. If you can do front raises, then swap those in. If not, then simply skip the overhead work. Hope this helps!

Steven
Posted on: Tue, 11/21/2023 - 08:19

Would this workout be a good lean mass workout as well? I really like the way it’s set up. It’s exactly what I’m looking for as a hit everything twice a week workout. Your thoughts?

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Roger
Posted on: Wed, 11/29/2023 - 20:31

If your nutrition supports recovery and muscle growth, then yes, it could help with that as well. Don't be afraid to eat a lot, though.

Steve
Posted on: Sun, 11/19/2023 - 19:10

Hi this is a great workout if you have the time. What would you suggest if you can only train 3-4 days a week

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Roger
Posted on: Tue, 11/28/2023 - 19:20

We have many options that would work with your schedule, Steve. Check these out.

https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...

Silvio
Posted on: Thu, 09/28/2023 - 00:52

Do you have some examples of recommended cardio to do during this plan?

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Roger
Posted on: Wed, 10/18/2023 - 10:58

Hello, Silvio. Any form of cardio would work well on this program. I would suggest either outdoor walks, treadmill, or moderate effort on an elliptical or bike. Thanks for reading M&S, and keep us posted on how you do.

Thomas
Posted on: Mon, 09/25/2023 - 09:56

What rests should I take during exercises