- Main GoalLose Fat
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration8 weeks
- Days Per Week5
- Time Per Workout60-90 minutes
- Equipment RequiredBarbell, Cables, Dumbbells, EZ Bar, Medicine Ball
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Looking to shed a few pounds before summer, an event, or just to be a healthier you?
Look no further, because we’ve got you covered.
The workout in this article was designed to get you closer to where you want to be in the next 8 weeks.
And while you’ll have to make the commitment to eat healthier, sleep better, and hit each workout on each training day - you’re guaranteed to like the end results.
So, read on to learn a little more about the workout program. If it ends up being something you’d like to try out, we’ll also provide you with some dieting tips to get you pointed in the right direction.
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The Fat Incinerator Workout Program
The main goal of the Fat Incinerator is to breed a constant state in which you are burning fat. To do so, you’ll have to build lean muscle if you haven’t established a foundation already. And if you have, the goal then turns to preserve lean muscle mass while you shred.
The workouts below do just that.
The Fat Incinerator follows a push, pull, legs training protocol and in a 3 days on/1 day off fashion. So, this program will be best for those who have flexibility on what days they can make it to the gym.
The rep ranges are mostly moderate so you can use a moderate resistance to help promote muscle growth and muscle preservation.
Rest periods for each workout should be limited to just 45 seconds. This pace will allow just enough time in between sets to recover, while also establishing a quick tempo to promote cardiovascular benefits.
There are also recommended cardio workouts that can be performed immediately after your final set of each workout day. Cardio can be performed at another time of day if it works better with your schedule.
However, if forced to decide between hitting a cardio workout or weight training session due to time constraints - always go with your weight training session during the next 8 weeks.
Day 1: Fat Loss Push Workout
|Dumbbell Bench Press||4||8-12|
|Standing Cable Fly||3||12-15|
|Incline Bench Press||4||6-8|
|Exercise Ball Crunch||4||20-25|
|Hanging Leg Raise||4||10-15|
*Cardio: 15 Minutes of HIIT performed on cardio equipment of choice. Perform intervals of 20 seconds all-out effort and 10 seconds of rest/recovery.
Day 2: Fat Loss Pull Workout
|Lat Pull Down||4||10-12|
|One Arm Dumbbell Row||4||10|
|Close Grip Pull Down||3||12-15|
|Machine Oblique Crunch||3||12-15 Each|
*Cardio: Perform 30-45 minutes of low-intensity steady state cardio on cardio equipment of choice. Try to vary cardio equipment selection each time you perform this workout.
Day 3: Fat Loss Leg Workout
|Squat or Trap Bar Deadlift||5||8-12|
|Seated Calf Raise||3||20-25|
|Standing Calf Raise||3||15-20|
*Cardio: Jog 1.5 miles either on a treadmill or outdoors at a challenging (but not all-out) pace.
Each week alternate between squatting and deadlifting.
Day 4: Rest
On Day 4, take a rest day from the gym. If you wish, you can perform some form of active recovery such as a low-intensity walk outside or a yoga practice.
On Day 5, you will restart the workout starting with the day 1 push workout. This results in a 3 days on, 1 day off cycle. Some days will require you to make it to the gym 5 days per week, while others will require 6 days per week.
The Fat Incinerator Dieting Tips
Now that we’ve covered the actual workout itself, let’s discuss some dieting tips that will make you most successful with the Fat Incinerator workout.
I’m not going to prescribe a specific form of eating. If you decide to carb cycle, intermittent fast, or go keto, that’s entirely up to you. A lot of programs go this route and in my experience, any diet can work when it comes to fat loss.
Not only that, but diets can be highly individual. Writing a recommended Intermittent Fasting diet for 2,500 calories isn’t going to help the person who works full-time and needs 3,300 calories to lose fat without losing muscle size.
From there, you’ll want to eat in a deficit to promote fat loss. This can be done by subtracting ~500 calories from your individual needs.
Once you know how many calories you need to promote fat loss, it is then important to consider protein intake. To preserve muscle while in a fat loss stage, it is generally recommended to eat 1g of protein per lb of bodyweight (or goal bodyweight). So, for a 220lb guy trying to lose some fat, they’d want to eat somewhere between 200-220g of protein per day.
The other macronutrients don’t matter as much when it comes to muscle preservation and fat loss. To fuel your workouts, you may want to consider consuming 2.2-2.5g of carbs per lb of bodyweight. And to maximize hormone production, you may want to consider eating 0.4-0.5g of fat per lb of bodyweight.
However, at the end of the day, fat loss and muscle preservation will come down to whether or not you are eating in a deficit and consuming enough lean protein.
When it comes to food selection, I always recommend sticking to whole food sources. This includes lean meats, fish, poultry whole grains, fruits and veggies, nuts and seeds, and low-fat dairy,
For more information on setting up your individual diet, you might find some of these resources helpful:
- How To Build A Fat Loss Meal Plan: A Step-by-Step Guide
- Meal Prep: The Ultimate Guide & Recipes
- How to Create a Bodybuilding Diet
- The Unlimited Diet Plan: A Surefire Way To Build Muscle & Burn Fat
- Diet Plan Expert Guides
The Fat Incinerator workout is designed to help you lose fat and maintain muscle mass.
It will work best when paired with a healthful diet that puts you in a slight calorie deficit. Ensuring that you get at minimum 7-9 hours of sleep each night will also go a long way in your final results.
If you have any questions about the program that weren’t addressed in the article, please feel free to leave a comment below.