Doug's 6 Day Cutting Routine

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

Lose Fat
Split
Advanced
6 weeks
6
60-75 minutes
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Male & Female
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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 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

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Posted Tue, 09/04/2018 - 18:17
Ahmed Arbi

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.

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Posted Thu, 05/17/2018 - 10:16
Arno

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

JoshEngland's picture
Posted Thu, 05/17/2018 - 12:59
JoshEngland

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!

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Posted Mon, 04/30/2018 - 21:20
Aren Sahakian

Is this workout program good for fat lose and gaining muscle

JoshEngland's picture
Posted Tue, 05/01/2018 - 08:45
JoshEngland

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!

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Posted Tue, 06/20/2017 - 09:36
Nate

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.

JoshEngland's picture
Posted Tue, 06/20/2017 - 16:26
JoshEngland

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!

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Posted Thu, 04/13/2017 - 15:29
Marta

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?

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Posted Wed, 05/03/2017 - 04:48
Noah Bell

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.

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Posted Fri, 04/07/2017 - 19:50
Robin

For each set do we increase the weight?

Do you have other suggestions for cardio? Maybe a HIIT routine?

Thank you

JoshEngland's picture
Posted Mon, 04/10/2017 - 09:27
JoshEngland

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!

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Posted Wed, 02/08/2017 - 12:31
Aniket Korade

Can we use this workout for muscle gain ???

JoshEngland's picture
Posted Wed, 02/08/2017 - 15:12
JoshEngland

Hi Aniket,

Yes, performing this workout while consuming a sufficient caloric and protein intake should help you build muscle.

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Posted Fri, 02/26/2016 - 14:27
Santino

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

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Posted Tue, 01/26/2016 - 13:58
JC

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?

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Posted Mon, 01/11/2016 - 20:30
Shannon

Hey Doug, Just started your 6 day workout routine today. Should I start at a lower weight and increase weight on each rep?

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Posted Mon, 01/11/2016 - 16:22
Paul

Do you intermingle the exercises or perform them in the order they are listed?

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Posted Mon, 08/24/2015 - 02:06
Ammar

Hi, I wonder if I can do cardio deferent time, because of my work and school schedule.

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Posted Mon, 05/11/2015 - 09:33
Marc Almy

You workout on Week 1: Mon, Tue, Wed, Thursday off, Fri, Sat, Sun; Wk 2 same as Week 1?

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Posted Sat, 03/28/2015 - 16:24
Nick

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

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Posted Sun, 05/10/2015 - 14:14
Tyson

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.

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Posted Sun, 03/22/2015 - 10:31
Adam

When the new week starts should I do abs on Day 1 after doing them on Day 7? Or rotate accordingly?

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Posted Mon, 03/16/2015 - 00:02
Carlos

Hi Steven, just wanted to clarify, is there a rest day after day 7? or would you reset back to day 1 workout? Thanks!

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Posted Mon, 02/16/2015 - 10:21
Daniel Mauro

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.

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Posted Sun, 02/01/2015 - 15:54
josue

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.

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Posted Sun, 02/01/2015 - 10:38
garrett

this workout seems killer on your shoulders

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Posted Wed, 01/21/2015 - 14:09
Eric

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?

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Posted Sun, 05/10/2015 - 05:34
Anurag

Do more reps with less weights. The no. Of more reps you do will more lose your fat

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Posted Thu, 04/28/2016 - 23:09
Alan

That's a common misconception. You will lose fat, yeah, along with what muscle you have.

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Posted Fri, 11/14/2014 - 00:55
merlino

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

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Posted Thu, 11/06/2014 - 11:26
John

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

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Posted Thu, 10/02/2014 - 16:46
luis

Anyone know what are good supplements to take for an ectomorph body type?

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Posted Sat, 08/02/2014 - 11:44
Noah

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.

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Posted Fri, 07/11/2014 - 20:58
moustapha

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

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Posted Sun, 07/06/2014 - 08:49
juan c rodriguez

I love this website ....

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Posted Tue, 06/10/2014 - 20:38
Rob

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 ?

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Posted Tue, 06/10/2014 - 19:48
Rob

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!

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Posted Tue, 06/10/2014 - 19:46
Rob

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!

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Posted Wed, 06/04/2014 - 02:10
Andrew

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!

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Posted Mon, 05/26/2014 - 02:41
Daniel Richard

Any more exercisees

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Posted Sun, 05/04/2014 - 07:13
moustapha

can you please explain how Rep timing of 2-1-2 performed on each exercise?

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Posted Thu, 05/01/2014 - 04:41
sonia

Hi Doug,
just wondering for how long would you do your 6 day cutting routine for before you change to a new routine?

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Posted Fri, 04/25/2014 - 01:24
Robert Sutton

Does the rest day rotate every 4th day, or is it fixed???

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Posted Thu, 04/24/2014 - 09:45
John

Good Morning,

I find that I definitely am losing weight but also size. I'm 26, about 215-220 and the height of my mass building routine I was 230. Do you suggest a hybrid version of this program and more meals?

Thanks,
John

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Posted Thu, 04/03/2014 - 13:34
Brandon

I've been hitting the gym for nearly a year now. I've gained about 20 pounds so far. I'm looking to get up to 175. Will this program help me reach that goal?

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Posted Wed, 04/02/2014 - 15:40
israel velez

ive been on a super-set routine for weight loss the past 2 months. its been good, ive lost 23 pounds(im 5'9 started at 230lbs) and put on a few pounds of muscle but have kinda hit a wall with my progress. i want to try this routine out. but i have 2 questions- 1) how heavy should i be lifting with this routine?? 2) do i still take protein shake after workout??

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Posted Fri, 03/28/2014 - 09:50
Emil

Does this work for muscle gaining aswell?

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Posted Wed, 03/26/2014 - 16:42
Nick

Hello, What is your opinion on doing this great routine without any supplementation on the side. My doctor advised me not to take anything, I'm 36, 250 lb. been training on & off for almost 15 years.

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Posted Sun, 03/23/2014 - 07:25
Thajumal Koolat...

Who many week i will continew this...????

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Posted Tue, 02/25/2014 - 14:20
jpseph

This may be a silly question, this is a 6 day workout I started the workout on sunday. I am planning next week out. My off day is tomorrow then sunday, then Thursday... how do I percent this? Please help. Thanks