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

 

1.2K Comments
Sam
Posted on: Tue, 01/24/2023 - 11:21

I have access to a sauna, would you recommend a 15-minute sauna session after?

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Roger
Posted on: Thu, 01/26/2023 - 20:26

I would say 10-15 would work, Sam. Definitely after.

Matt
Posted on: Wed, 01/11/2023 - 07:01

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?

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Roger
Posted on: Sun, 01/22/2023 - 11:13

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.

Vishal Ranjan
Posted on: Sun, 12/11/2022 - 16:32

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

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Roger
Posted on: Mon, 12/12/2022 - 20:25

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

Dave
Posted on: Wed, 11/23/2022 - 04:50

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?

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Roger
Posted on: Fri, 11/25/2022 - 21:12

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.

Chioke
Posted on: Sun, 11/20/2022 - 12:53

Hello! What type of cardio do you recommend for morning & then evening while doing this workout?

Thanks!

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Roger
Posted on: Fri, 11/25/2022 - 20:59

Standard moderate effort cardio in the morning, and a HIIT workout in the evening would be a great combo, Chioke.

Arpit Tiwari
Posted on: Sat, 11/19/2022 - 22:36

Can i do only Sunday rest .coz my gym have only one day of

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Roger
Posted on: Fri, 11/25/2022 - 20:54

You can. Make sure you do as little as possible and eat plenty of protein so you can maximize recovery.

Sivakumar Jayaram
Posted on: Mon, 10/31/2022 - 13:14

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

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Roger
Posted on: Wed, 11/02/2022 - 08:26

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...

Sivakumar Jayaram
Posted on: Sun, 10/30/2022 - 17:48

Hi Sir,
When I finish this 6 weeks workout , which workout I have to follow next ?

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Roger
Posted on: Wed, 11/02/2022 - 08:16
SOUMYADIP BARMAN
Posted on: Sun, 10/30/2022 - 11:51

Sir, how long to complete the workout everyday?

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Roger
Posted on: Sun, 10/30/2022 - 14:43

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.

Nitish Bhardwaj
Posted on: Wed, 10/26/2022 - 14:01

Sir, I want to lose fat in my overall body, so can you please help me with workout split and diet plan.

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Roger
Posted on: Wed, 10/26/2022 - 21:31

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

Tharanatha Poojary
Posted on: Wed, 10/19/2022 - 21:56

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

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Roger
Posted on: Thu, 10/20/2022 - 11:19

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...

Gian
Posted on: Sat, 10/15/2022 - 05:06

Hello can I switch the back and leg days?

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Roger
Posted on: Sat, 10/15/2022 - 11:30

You can, Gian. Let us know how it helps you.

Brendan
Posted on: Tue, 09/13/2022 - 04:27

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

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Roger
Posted on: Mon, 09/19/2022 - 08:29

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.

Tariq
Posted on: Fri, 09/09/2022 - 12:20

It seemed this workout is not focusing on the biceps. Is it for specific reason ? Or can i add more exercise

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Roger
Posted on: Sun, 09/18/2022 - 10:47

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.

Ralfs
Posted on: Thu, 08/11/2022 - 17:39

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.

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Roger
Posted on: Sat, 08/13/2022 - 08:04

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.

Steve Rice
Posted on: Fri, 08/05/2022 - 18:27

Hi I'm an advance lifter looking to cut weight this routine will help keep muscle right? I don't want to lose Mass.

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Roger
Posted on: Sat, 08/13/2022 - 08:02

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!

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Roger
Posted on: Sat, 08/13/2022 - 08:02

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!

Vignesh
Posted on: Thu, 08/04/2022 - 16:30

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..!

Fernando
Posted on: Fri, 07/29/2022 - 13:31

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.

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Roger
Posted on: Tue, 08/09/2022 - 08:33

Check this guide out to help you determine your own diet, Fernando.

https://www.muscleandstrength.com/expert-guides/fat-loss

Muzafar
Posted on: Fri, 07/29/2022 - 01:21

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

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Roger
Posted on: Tue, 08/09/2022 - 08:27

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.

Atharva
Posted on: Wed, 07/20/2022 - 04:27

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.

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Roger
Posted on: Thu, 07/28/2022 - 08:37

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!

Jonathan
Posted on: Mon, 07/18/2022 - 10:39

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?

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Roger
Posted on: Tue, 07/26/2022 - 19:46

Some cardio would still be beneficial, but you definitely do NOT need an hour. Most people don't do 20k steps a day.

humber
Posted on: Mon, 06/27/2022 - 11:50

Can i use this for bulk, building muscle?

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Roger
Posted on: Tue, 06/28/2022 - 09:40

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...

Jay
Posted on: Fri, 06/24/2022 - 19:14

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?

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Roger
Posted on: Mon, 06/27/2022 - 08:49

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.

Arda
Posted on: Sun, 05/22/2022 - 04:06

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.

pavle
Posted on: Mon, 04/25/2022 - 10:26

Do i need to cut my calories,while doing these workouts?

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Roger
Posted on: Thu, 05/19/2022 - 20:24

Hi, Pavle. If the goal is fat loss, then yes, cutting calories within reason is best.

Paul Filipoiu
Posted on: Tue, 04/12/2022 - 04:01

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 ?