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
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?
Hi, Frank. If you can do front raises, then swap those in. If not, then simply skip the overhead work. Hope this helps!
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?
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.
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
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...
Do you have some examples of recommended cardio to do during this plan?
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.
What rests should I take during exercises
As needed, but if you can keep it to 45-60 seconds, that would be optimal.
Hey there! I see that you say we’re supposed to be doing three days on and one day off but that would mean some weeks you’d only complete five of the six workouts. Is that the intention as long as you finish the sixth workout the following week?
For example, I’ve just completed the first week of the plan which means I’ve just worked out F/Sat/Sun. If keeping true to the three days on, one off would mean I should rest today (Monday) and that my next rest day should be on Friday.. right?
You're correct, Christian. Some weeks it would only be five workouts, but this wasn't meant to be coordinated with a traditional week. In other words, the three on, one off schedule is more important than Monday, Tuesday, etc. Hope this makes sense.
Which workout to follow after 6 weeks please suggest and
Hi, Robin. This could help you find your next training plan.
Do you think this workout plan will be good to lose about 15 to 20 pounds or do you recommend another fat loss program?
I think 15 is definitely possible with this one, Quincy. Maybe 20, but I feel confident in 15 for sure.
Hello, I wanted to ask do we have to do cardio daily for fat loss
Not daily, but at least four sessions a week would help.
I've been doing a upper/lower split for fat loss. Do you think this program would be better? I'm 5'8 at 225 and trying to get to a solid 200. It says I'm obese so I'm trying to find the best program.
Hi, Quincy. This one would be the better option in my opinion. If you do it, let us know how it works for you. Good luck on your 25-pound goal, and thanks for reading M&S!
Is it okay to complete the 1 hour cardio session directly following the lift? I plan on getting a protein shake and refueling before jumping straight into the cardio.
I think it would be okay, Seth. If you're doing it, let us know how you like that process.
Hi i am currently training as per your DOUG’S 6 DAY CUTTING ROUTINE and its just been 6 days since i started can i now shift to your 5 day full body workout.
If you're just wanting to do a different routine every week, go for it. We have enough programs here to keep you busy for a while.
Should I be doing the cardio in rest day as well? should I just do cardio and no lifting on rest day or no cardio and no lifting?
No cardio or lifting, Matt. If the day calls for rest, that is complete rest.
Is this workout program good for Mass and Hypertrophy, or just for cuting?
This one is best used for cutting, but we do have mass plans that can help you as well.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
What macro recommendations do you recommend? My current body weight is 260lbs at 6'2, in the 18-20% BF. My current macros are 260 gs of Protein, 260 of Carbs & 60-70 Gs of Fat. Thank you!
Keep fats to a hard 60, but everything else looks good. You could gradually decrease carbs by 10-20 for every five pounds you lose. Add a few minutes of cardio post-workout for every five pounds as well.
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.
Since when do palms face away on a chin up. What are they facing away from?
Facing away from your face. It means to use an overhand grip.
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.