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
download pdfDownload 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 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

No Profile Pic
Posted Tue, 09/21/2010 - 16:35
Adil

Hey steve, i really want to lose the fat on my stomach and get toned/cut body... is this workout going to work for me? im 21 170 170lb

thanks

Steven's picture
Posted Wed, 09/22/2010 - 11:35
Steven

Hi Adil,

This workout will help, but you will also need to eat properly to lose weight. Here are some articles I recommend:

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

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

No Profile Pic
Posted Mon, 09/20/2010 - 18:28
Aamir

Hey Doug,
i have used this workout awhile back it worked great for me. however i havent been going to the gym consistently and i have packed on alot of weight. i am weighing 250 right now and my goal is to get down to 200 and then work my way down from there. I needed help in picking supplements that would best serve me. i read about all different kinds of supplements and im trying to save money by picking whats right or offers best results. Any input would help alot.

Thanks

Steven's picture
Posted Mon, 09/20/2010 - 19:14
Steven

Hi Aamir,

I recommend starting with the basics...protein powder, a quality multivitamin, and fish oil for general health. Beyond that, you may want to consider a pre-workout formula and a fat burner to help keep your metabolism up and running while trying to cut fat.

No Profile Pic
Posted Thu, 09/23/2010 - 10:45
Aamir

Hey Steve,
Thanks for your help. by any chance could you recommend what brand(name) for pre workout formula and which fat burner. I dont like pills i take powder form for everything. I dont want to go to gnc or vitamin world and then they give me the expensive stuff thats so effective.

Steven's picture
Posted Mon, 09/27/2010 - 08:38
Steven

Hi Aamir,

For pre-workouts, the following are solid products...Scviation Quake 10.0, 1.M.R., SuperPump250, Muscle Marinade.

As far as fat burners, i would try Animal Cuts, Lipo-6, or Meltdown.

No Profile Pic
Posted Mon, 09/20/2010 - 15:58
Dillion

Would you recommended this workout for me. I want to get ripped not necessarily bigger. I want a defined chest, arms, absolutely, etc. Im 5'11 178 right now.

Steven's picture
Posted Mon, 09/20/2010 - 19:12
Steven

Hi Dillion,

Have you lifted weights before?

No Profile Pic
Posted Sun, 09/19/2010 - 21:28
frank

i am 16, and a bit out of shape i want to lose weight and get muscle, is this workout good for me?

Steven's picture
Posted Mon, 09/20/2010 - 12:43
Steven

Hi Frank,

I would recommend starting with an approach like this:

https://www.muscleandstrength.com/workouts/3day-beginners-workout.html

You don't want to rush into an advanced, 6 day per week, aggressive routine. It is better to start slow and simple, learn your body, and strip away some of the extra fat. Here are a couple of diet 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-...

No Profile Pic
Posted Fri, 09/17/2010 - 14:48
gary

Hi Steve,

sorry if this question has already been answered, but is cardio only on days that you weight train or every single day?

Steven's picture
Posted Mon, 09/20/2010 - 12:41
Steven

Hi Gary,

Cardio is on weight training days only.

No Profile Pic
Posted Thu, 09/16/2010 - 17:26
James

Does it matter what order you do these workouts in? Also what supplements do you think work the best to get cut and tone?

Thanks

Steven's picture
Posted Thu, 09/16/2010 - 18:51
Steven

Hi James,

The workout order does matter. Some muscle groups overlap, and come into play on other days. For supplements I would start with protein powder, a quality multivitamin and fish oil, A pre-workout supplement, and a fat burning supplement also help to keep your metabolism firing on all cylinders.

No Profile Pic
Posted Thu, 09/16/2010 - 00:56
brandon

what are your thoughts on doing cardio before lifting instead of after? im more motivated to run before lifting

also how should one work running/cardio into a routine on leg days

Steven's picture
Posted Thu, 09/16/2010 - 12:59
Steven

Hi Brandon,

If muscle retention and definition is a primary goal, always lift first.

No Profile Pic
Posted Wed, 09/15/2010 - 16:01
Chris Denman

Hi Doug. I noticed that this routine is an advanced cutting routine. Do you have any intermediate cutting routine i can start on? I've already completed the beginers level and would like to go to an intermediate level before jumpimg into the advanced routine. Thanks

Steven's picture
Posted Thu, 09/16/2010 - 12:56
Steven

Hi Chris,

You can use any muscle building routine from the site, along with some cardio and a solid diet.

No Profile Pic
Posted Mon, 09/13/2010 - 08:24
vijeet

Hey Steve,

A coupla questions:

1. If I can accommodate only one cardio session a day, is it okay after my workout in the morning?

2. Will the cardio not burn down the muscle I have built?

3. How many calories should I burn in my cardio session everyday? I am 5’11 feet in height & weigh 77 kgs

4. Can I workout for 6 days & then take the rest day instead of the in between rest day?

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.

No Profile Pic
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-...

No Profile Pic
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.

No Profile Pic
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.

No Profile Pic
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.

No Profile Pic
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..

No Profile Pic
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???

No Profile Pic
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.

No Profile Pic
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.

No Profile Pic
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.

No Profile Pic
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.

No Profile Pic
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

No Profile Pic
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?

No Profile Pic
Posted Thu, 08/26/2010 - 13:49
johnny

hey

No Profile Pic
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.

No Profile Pic
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.

No Profile Pic
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.

No Profile Pic
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.