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
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Male & Female

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

 

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About The Author
Doug is an ex-competitive bodybuilder with over 20 years fitness experience, specifically diet & nutrition, weight management and training techniques.

1.1K Comments+ Post Comment

Steven's picture
Posted Thu, 09/16/2010 - 12:55
Steven

Hi Vijeet,

1) Yes.
2) Not if you are eating properly and training hard. Check out these articles:

https://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

3) That depends on the form of cardio. I wouldn't worry so much about the calories. Just try to give your best effort and to improve performance.
4) Yes, that should work ok.

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Posted Mon, 09/13/2010 - 08:08
Justin

Hi Steve,

I'm 30 yrs old and been working out for the past month or so, I am currently 190 and want to get back down to 165...Would this workout help me with weightloss and toning my muscles? Also would you recommend any type of supplements to take as well?

Thank You,
Justin

Steven's picture
Posted Thu, 09/16/2010 - 12:53
Steven

Hi Justin,

This workout is a great choice. For supplements I recommend protein powder, a quality multivitamin and fish oil. Also, make sure you are eating to maximize muscle retention. here are some articles that will help:

https://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

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Posted Sat, 09/11/2010 - 09:20
David

Steve,
I loved the workout you have here, but my only problem is my legs. I hurt my back many years ago, so standing squats I cannot do. What can I substitute the standing squats and deadlifts with, can you help me in this area. I am so lacking in my thighs because of my injury....

Steven's picture
Posted Thu, 09/16/2010 - 12:51
Steven

Hi David,

I would try the leg press or hack squat, and side or rear lunges.

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Posted Wed, 09/08/2010 - 17:33
alex

is cardio an utmost necessity in order to tone? And is this suitable for a person who has been gyming for around 2 months? And also when it comes to toning how does one decide on the weight?
Thanx.

Steven's picture
Posted Thu, 09/09/2010 - 09:53
Steven

Hi Alex,

No, it is not. Cardio can really help when you are trying to go for the shredded, 6 pack look, but it's not necessary for general fat loss.

Regarding weight training, you want to maximize muscle retention while dropping fat. One of the ways to do this is to push yourself with weights. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

If you don't push yourself, you will tell your body that the muscle isn't needed, and risk losing muscle and fat. This can result in you losing weight but still looking somewhat flabby.

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Posted Wed, 09/08/2010 - 13:03
vijeet

Hey Steve,

A coupla questions

1. I can accommodate only one cardio session in a day. So can I do cardio for an hour after my workout in the morning? If yes, will that not burn down the muscle I have gained?

2. Are elliptical cross trainer & running on the treadmill good to include in cardio? Can u suggest some more cardio options?

3. How many calories do I need to burn in the cardio session daily?

4. Instead of the rest day in the middle of the week, can I take the rest day at the end of the week (after the 6 workout days?

Steven's picture
Posted Thu, 09/09/2010 - 09:50
Steven

Hi Vijeet,

1) You can perform one hour of cardio after weight training. Just make sure you are pushing yourself hard with the weights. You might also want to consider a supplement like Scivation Xtend to sip on while doing cardio.
2) Those are good cardio options. Biking, swimming and stairmaster are also great options.
3) I would say a minimum of 500 per hour.
4) Yes.

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Posted Mon, 09/06/2010 - 00:54
Dave

sorry, disreguard my last comment, should have just read more of the comments on here, got my answer, thanks..

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Posted Mon, 09/06/2010 - 00:52
Dave

Hey just finished week 1 today, Is tomorrow a rest day?? (ex. Mon - chest/tri, Tues - back/bis, Wed - legs/should, Thurs - Rest, Fri - chest/back, sat back/bis, sun legs/shoulders.... now rest, or back to chest/back tomrrow???

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Posted Sat, 09/04/2010 - 03:39
Joe

I'm a 16 year old male and am 290lbs. I'm ridiculously overweight, although I'm quite fast for my size, and I have a decent amount of muscle. Sadly, my fat completely hides every bit of muscle, except in my legs. I have a lot of endurance, although running isn't my strong suite. What would you recommend for me? I'm experienced with weights, so the gym isn't alien to me. I want to cut down to 220lbs. I don't have a time goal, I just want it to happen.

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Posted Fri, 09/03/2010 - 10:56
Hector

Can I do this routine whole week and take Sunday free? The gyms on my area dont open Sunday... So I mean, can I do Mon,Tu,We, Th, Fri, Sat and sunday free?

Steven's picture
Posted Wed, 09/08/2010 - 09:16
Steven

Hi Hector,

That should work just fine.

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Posted Tue, 08/31/2010 - 11:12
Patrick

hey steve it's been two month since i started with this program.

from 170lb to 165lb with a combination 30min cardio every workout

can i ask a substitute exercise for wide chin grips and hyper extension

thanks

Steven's picture
Posted Wed, 09/01/2010 - 14:23
Steven

Great progress Patrick.

For wide grip chins you could try reverse grip lat pull downs:

https://www.muscleandstrength.com/exercises/reverse-grip-lat-pull-down.html

For hyperextensions, I would substitute in good mornings.

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Posted Mon, 08/30/2010 - 14:45
joey

do you keep the weight the same in all the 3x12 exercises?

Steven's picture
Posted Wed, 09/01/2010 - 14:19
Steven

Hi Joey,

I recommend using the same weight for all sets, and adding weight when possible.

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Posted Fri, 08/27/2010 - 11:05
mike

PowerMaxx is 2 pounder 30 servings here's a description-Ingredients: Hydro Micronized Protein blend consisting of (Whey Protein Concentrate, Whey Protein Isolate, Egg Whites), Natural and Artificial Flavors, Polydextrose, Maltodextrin, Cellulose Gum, Xanthan Gum, Sodium Chloride, MCT Oil (Medium Chain Triglycerides), Acesulfame Potassium, Sucralose, Soy Lecithin, Bromelain, Papain (Digestive Enzymes)-120 cals & 20g protein per serving. iv'e been recomended to start using eightball nutrion's 100 whey(2 pounds) but its about as pricey as PowerMaxx. Any suggestions would be appreciated

Steven's picture
Posted Fri, 08/27/2010 - 11:11
Steven

2 pounds for $30 is very expensive!

I would suggest Scivation Whey. It is high quality, and you can get 5 pounds for the same price.

https://www.muscleandstrength.com/store/scivation-whey-protein.html

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Posted Thu, 08/26/2010 - 15:23
mike

Hi. i was wondering could you recommend a brand of whey protein i could use which is a value. right now im using PowerMaxx and its pricey. i was looking for the 20-30 dollar range powermaxx is 34.00$

Steven's picture
Posted Fri, 08/27/2010 - 10:05
Steven

Hi Mike,

Most quality 5 pound jugs of protein will run above $30. Is that Powermaxx a 2 or 5 pounder?

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Posted Thu, 08/26/2010 - 13:49
johnny

hey

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Posted Thu, 08/26/2010 - 13:18
curtis wilson

steve,
i been looking for a work out and i think this is what i have been looking for. I am 25 years old, 5'10" approx 210 lbs and the bulk of my extra weight is around the stomach. i had some questions about a earlier post you said you should cosume 30-40grams of protien every 2-3hrs is that daily including meals. Also which type of protien do you reccomend for that. I am currenting using bsa products. Atro-phex fat burner stacked with N.O.xplode, and synthia six. but i have read that the synthia six is really more of a take before bed protein should i be use whey protein during the day? Could you give me some insight on this and should i stack anymore of bsa products on for better results such as the nitrix, volumaize,axis-ht or cell mass. This is all very confusing to me and i could really use some help
thanks steve
curtis

Steven's picture
Posted Fri, 08/27/2010 - 10:11
Steven

Hi Curtis,

For protein, I recommend at least 3 whole food meals each day that include either eggs, milk, chicken, beef, fish, turkey, cheese, etc. In addition to these meals you can supplement with casein and whey protein.

Syntha 6 is a protein blend, and can be used at any time of the day. Before bed, a casein protein is generally better though. Here are some casein protein powders:

https://www.muscleandstrength.com/store/category/protein/casein-protein....

As far as you supplement question, once you have your protein intake nailed down, I would add a quality multivitamin and fish oil. If you are currently training hard and making good progress, supplements like Cell Mass. Nitrix, etc. are a solid choice. I use both creatine and nitric oxide myself and receive nice benefits from them.

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Posted Thu, 08/26/2010 - 11:43
amanda

Lol. Obviously that's not all I eat. I meant as a precursor to the gym. And after.

I'm just worried I'm not going to only get definition but also bulk.

Steven's picture
Posted Thu, 08/26/2010 - 14:15
Steven

Hi Amanda,

I wasn't assuming that was the only thing you were eating. It is extremely difficult for 99.99% of women to gain muscle at a rapid rate. You have very little to worry about. My point is that the key to any goal first starts with a proper bodybuilding style diet, whether losing fat or trying to add some muscle.

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Posted Thu, 08/26/2010 - 04:25
amanda

I have some questions,
Im a 28 yr old female and weigh 165. my goal is to be 150 to 155. i usually do 1.5 hrs at the gym a day and am looking for a great routine that will not cause me to gain too much bulk but to loose fat and gain definition.
I take super pump 250 before my workout and eat a protein bar after. is this enough?

I have had soooo many dif ppl tell me different, i need someone that can tell me from experience.

Steven's picture
Posted Thu, 08/26/2010 - 09:27
Steven

Hi Amanda,

A properly structured diet is the most important piece of the puzzle. I want to give you a couple articles to read. let me know if you have any questions.

https://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

Without a solid dieting approach, you will lose weight and muscle, and generally end up thin, but still slightly flabby.

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Posted Wed, 08/25/2010 - 19:18
Tim

Hey Chris,

New to the site but been reading with keen interest. I am currently 226lbs, 5' 7", 27%bf, desk job, weights 4 X a week. I am not really too sure what my total cals for the day should be. the BMR Calc here reckons about 3,200cals; less 500 is around 2,700. Do you think this is too much or should I eat that amount. Also from reading the feedback you advocate the 30-40g protein per meal but not sure about the rest of the macro split for Carbs and Fats. My aim is around 12%bf. I am keen to try this workout out but I want to nail the diet properly; your help will be glady appreciated. Also would you advice using whey/dex pwo while cutting or just whey/water?

Thanks in advance.

Tim

Steven's picture
Posted Thu, 08/26/2010 - 09:20
Steven

Hi Tim,

The BMR calculator tends to tell anyone above normal weight that they should eat more, which makes it harder to lose weight. I think if fat loss is your goal, you would be better off around 2300 to 2500 per day. Look to lose about 2 pounds per week, and make adjustments if needed.

As far as an overall macro split, I would make sure your fats are at least 20% of daily calories. Some bodybuilders advice 30%, but a minimum of 20% is a good place to be at. For for a 2400 calorie diet, you would be around:

Protein - 225 grams, 900 calories - 37.5%
Fats - 67 grams - 600 calories - 25%
Carbs - 225 grams - 900 calories - 37.5%

Keep in mind that you don't need to micromanage every calorie and hit exact grams for each macronutrient. These are merely guidelines.

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Posted Mon, 08/30/2010 - 17:11
Tim

Hey Steve,

Thanks for the feedback (props for speedy reply as well; really appreciate that). Just got a few more questions. If I were to follow the above routine; when would be a good time for the 2nd 1hr cardio session. I am currently looking at doing the first one fasted in the AM before meal 1. I work in an office then do my weights after work. I tend to have my pwo whey/dex (also wanted to know if this is fine if my only focus right now is EXTREME fat loss; obviously keeping hold of muscle) after so if I wanted to do the 2nd 1hr cardio session; should I hold off on my pwo shake till after that or shake first then cardio immediately afeter?

Other question is you mentioned about about cell mass/nitrix being solid supps which I happen to have. On a cut when would you advice taking these?

Also as I am working you mentioned above about doing 3 solid meals and shakes; would the following be a good plan (worked issues)

Meal 1 - Solid

Meal 2 - Shake

Meal 3 - Solid

Meal 4 - Shake

Train

PWO - Shake

Meal 5 - Solid

Thanks for the support.

PS - Do you do online training as I would be interested.

Regards

Tim

Steven's picture
Posted Wed, 09/01/2010 - 14:30
Steven

Hi Tim,

I would do the second cardio session after lifting. I personally would take a whey shake after lifting, maybe with some BCAAs...like Scivation Xtend. With a heavy amount of cardio you want to do everything possible to hold on to muscle.

For a cut, pre-workout supplements and creatine can help. Pre-workout supplements (like nitric oxide) give you a boost of energy and focus, which never hurts when you're exercising this heavily. Along with this they will give your metabolism a nudge. A pre-workout supplement and creatine (cell mass) are definitely worth trying.

Your meal plan looks solid.

Regarding training, if you need extra help just look for me in the forum under the name of "Steve".

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Posted Wed, 09/01/2010 - 17:42
Tim

Hey Steve,

As usual, thanks for the feedback. Right so here is the plan, please comment where needed:

60mins Fasted cardio (bcaa/nitrix/bsn fat burner b4)

Meal 1 (8am) - 8 whites/2 whole + 1 cup oats (dry weight)

Meal 2 (12noon) - 200g cooked brown rice + 200g chicken breast

Meal 3 (4pm) - 30g whey + 1 cup blueberries

Pre training (5.30pm) - bsn fat burners/jacked/cell mass

Training (6pm)

Meal 4 PWO (7pm) - 30g whey + 1/4cup dex

Meal 5 (8.30pm) - 250g sweet potato + 200g white fish + 1tbsp Udo's

Total: 2,389cals / 67.5gF (25%)/ 220gC (37%) / 220gP (38%)

Not sure if I missed anything out. Remember stats are 225lbs, 27%bf, desk job and goal is around 180lbs @ 10-12%bf

Thanks once again.

Steven's picture
Posted Fri, 09/03/2010 - 13:02
Steven

Fasted cardio + BCAAs = thumbs up!

Overall I think the diet looks very solid and well thought out. Great job.

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Posted Sat, 09/04/2010 - 15:50
Tim

Hey STeve,

Last question; what do I do for non work out days instead of the pwo drink (30g whey and 1/4C dex)? Should I just skip that or replace it with something else?

Thanks.

Tim

Steven's picture
Posted Wed, 09/08/2010 - 09:15
Steven

Hi Tim,

Just skip it completely and don't replace it with anything.

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Posted Wed, 08/25/2010 - 14:11
Mike

regarding the schedule. When you say 3 days on and 1 day off per week, do you workout Monday, Tuesday, Wednesday, off Thursday, Friday, Saturday, Sunday, OFF Monday or Start back over working out Monday with Chest and Triceps?

Steven's picture
Posted Thu, 08/26/2010 - 09:12
Steven

Hi Mike,

Yes, you are correct.

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Posted Thu, 08/26/2010 - 11:08
Mike

So you start back over on Monday then?

Steven's picture
Posted Fri, 08/27/2010 - 10:00
Steven

Sorry, I didn't word my response properly.

Week 1:

Day 1-3 Workout
Day 4 OFF
Day 5-7 Workout

Week 2:

Day 1 OFF
Day 2-4 Workout
Day 5 OFF
Day 6-7 Workout

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Posted Tue, 08/24/2010 - 12:56
Chris

okay so im 16 and im tryna gain muscle for football. im really tone but im trying to get bigger. should i do your program?

Steven's picture
Posted Tue, 08/24/2010 - 13:01
Steven
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Posted Tue, 08/24/2010 - 11:21
Patrick

When it say you should work out 3 days on and 1 day off should I do it like this. If I start on Monday do I go Mon,Tues,Wed take Thur off and the go Fri,Sat, Sun. But on week two do I take Monday off and then go Tues Wed Thur off Fri and then Sat, Sun, Mon?

Steven's picture
Posted Tue, 08/24/2010 - 13:02
Steven

Hi Patrick,

On the second week you would have Monday off. That is correct.

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Posted Tue, 08/24/2010 - 02:49
Chris

Steve,
Im 23 6'6 290lbs, target is 230-235lbs, I have moderate knowledge in weight training, and ive recently cutting my diet down. Would this workout routine work for me?

Steven's picture
Posted Tue, 08/24/2010 - 12:57
Steven

Hi Chris,

This workout would definitely help you reach your goals. Because it is 6 days per week, I wouldn't use it though unless training 6 days per week is very convenient for you. You can make great progress training only 3-4 days per week, as long as you have a solid diet approach.

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Posted Mon, 08/23/2010 - 22:17
adi malka

Hey steve, Ive been doing this workout for a while now and lately Ive been upping the weight and lowering the reps a little, plus ive been pushing sorta hard lately trying to get my numbers up. My question is that my elbows have been starting to get sore after workouts. I have a day job that consist of labor but not too physical, should i be taking it easier or can i keep going if i just take some joint health supplements, I take multivitamines(animal pack) but ive been slacking on that a little lately.

Steven's picture
Posted Tue, 08/24/2010 - 12:56
Steven

Hi Adi,

I would suggest a couple of things. First, I would like to see you reduce your training frequency with weights to 3-4 times per week. Second, a joint supplement is definitely worth considering. Lastly, try to zero in on which days are causing you the most problems, and try to study exercise form for exercises performed on those days. A small tweak in form can often cure small aches and pains.

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Posted Mon, 08/23/2010 - 14:04
kevin

Steve,

I have been using this workout for 1 wk now. Since then I have seen a slight increase in weight(2-lbs). My goal is to lose weight. I am currently 213lbs, hoping to land somewhere around 190lbs. I complete the cardio portions of the workout daily, running for 30m twice a day and follow the workout routines. Should I use heavier weights? Right now I am at about 60%. I also follow the protein guide, consuming 30-40 grams every 2-3 hours during the day. My pre-workout drink is the gatorade pre-fuel and post workout is a protein drink. Is there something else I can do to obtain more extreme results?