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 |
1.3K Comments
Hi Sir
I am thinking starting this workout from last 9 weeks as I have been doing push pull routine. Should I switch to this exercise or stick to push pull along with cardio to lose fat.
Either would help as long as the nutrition is right, but this one will certainly help you get greater results, Robin. If you try it, let us know how it works.
Hello
Is the cardio for a total of 2 1 hour sessions, or 1 hour in 2 30 minute sessions, per day? thanks
Tracy
Thanks for the question, Tracy. It's two 30 minute sessions.
Morning - 30 minutes
Post-Workout or Evening - 30 minutes
Thank you Roger. Love the site, and the workout plans. Keep up the good work
Tracy
can I use preacher curl machine instead of preacher curl.
barbell instead of Smith Machine Press and Smith Machine Shrugs
Yes to all.
please clarify wide grip chins as
wide grip pull up or chin up
Chin up - palms facing away.
1.Can I do shoulder on back day?
2.if I do only 15Min cardio after workout will I get result
1. Yes, you may not be as strong if you do them after back, though.
2. If the cardio is HIIT, then yes.
Can this be done in a 6 day on and 1 day off schedule if needed?
Because of the volume that this workout has, the day off of rest in between is really recommended. At the end of the day, do what you gotta do, but please pay attention to your recovery, nutrition, sleep, etc. If you notice anything even slightly off, take a day or even two off.
Can I add 30 min cardio after each workout session ?
My goal is to lose weight and fat.
Thank you
If you're following the cardio schedule in the article, you shouldn't need to do more. That time could be better spent working on recovery.
I'm going to start on this today for a cut for the summer. Do you superset any of the exercises?
No, but as you get closer to summer, you could pair them up to make the workout more intense. Simply pair them up as best as you can with the equipment you can use together.
Hello,
I'm about to start this plan after 5 consistent months in gym. My goal is to lose belly fat while keeping and building more muscle.
Do you think this 6 day routine would be adapted to my goal?
Thank you.
It could help you move forward, Ahmed. Not sure what your stats are, but as long as you're eating healthy, you should see improvement.
When do I take my suppliments.
Protein Powder - Anytime
Meal Replacement - Postworkout
Multivitamin - AM
Fish Oil - AM
Fat Burner (Optional) - Before workout or AM on off days
I am beginner can I do this workout to build muscle?
As long as your diet supports muscle building, then yes.
Hello,
I was wondering how long one can follow this program?
I've been doing it for 4 months now.
Should I switch to something else? I'm really enjoying it!
Thabk you
If you're still seeing results, keep going. If not, this can help.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Please tell me where can fit in dips
After cable crossovers on chest and triceps. Good way to transition from chest to tris. Hope this helps!
Thankyou for help
Go with 4 sets of 15 reps.
Thabks for the reply.. 12 reps 3set or 15 reps 4 sets??
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