- 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.
Recommended: Need help losing fat? Take our Free Fat Loss Course
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.
What I would suggest is ensuring you know how many calories you need to eat to maintain your current weight. This can be found by utilizing our bmr calculator.
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.
As my Jym closed on Fridays. Can I try these D1 D2 D3 (Tuesday off)D1 D2 (Friday off) D3 D1 D2 Tuesday off and so on
That would work, Sumon. Good luck, and please let us know how it works for you.
Can I do this exercise in the morning before eating? And would it be ok if I only eat/have a protein supplement after performing the exercises only?
I suggest eating something since you have been sleeping and going so long without calories. Even if it's a shake and banana, it beats nothing.
How good is this workout for fat loss as compared to a beginner workout?
Does it really assist with weight /fat loss in 8 weeks? I am really looking forward to a workout that does help with fat loss
If you are a beginner, then you should take on a beginner program to get used to training. If you've already completed one of our programs and feel comfortable training, then this would be the one to choose for fat loss. As long as you eat healthy, do your cardio, and recover properly, you should see results.
Hello, Cardio must be performed right after working weights?
Either immediately after or at a separate time of the day. Just not immediately before weights.
What is the recommended schedule after the 8 weeks?
This may help you figure that out, Rob.
Is it okay to go perform cardio and abs om the rest day?
Hello, Dakota. As long as you don't exhaust yourself, yes, it would be ok.
Can I train Can I train five days in a row with two days off on the weekend?
Hi, Hugo. If you've been in the training game for a while, then five in a row would be ok, as long as your recovery is on point. If you're new to training, then your body may not be able to handle that amount of work just yet. Shoot for two days in a row, three at most.
Hi, my gym doesn't have any machine crunch machines; do you have any alternative exercise instead?
Cable rope crunch, weighted sit-ups or weighted crunches. You can also go to the Exercises section here at M&S, and you'll find numerous exercises you can swap in based on what you have access to.
Hi How would you set this up if weekends are out of the question. Thanks
Either a Monday, Wednesday, Friday schedule, or simply repeat the workouts in order while taking the days off you need to. If you are on Workout 2, but you need to take those days off, then simply pick up at Workout 3.
Hi Josh. What are the recommended weight percentages to use for working weight?
The workouts aren't percentage based. You should use weight that puts you at failure within the rep limits. That may be 60-70% of your max, but it's different for each person.
Hey Josh. Do the workouts have to be 3 on 1 off? I'd like to do 1 on, 1 off utilizing the 1 off day as a cardio day. I'm military, so I absolutely have to get at least 3 days of cardio in a week.
Thank you for your service, Tyree. That plan works, especially since you have your duties in service. Thanks for reading M&S!
HEY ROGER , WOULD THIS BE BENEFICIAL FOR BEGINNERS ALSO
If you're a complete beginner, then no, you would need something simpler before going into this. If you've been in the iron game for around three months, then you can take it for a whirl.
i don't have much fat...just 20% fat
i have chest fat a bit
height is 166cm
goal lean muscle gain and fatloss at the same time
please suggest me a best workout
Focus on fat loss first. Go with this workout program. If your nutrition is on point, then you will gain a little muscle along the way, but focus on revealing the muscle you have now first by getting shredded.
I'm about to complete this program, what do you recommend to follow next? Got around a weight of 88kgs and my goal is to fat belly burn. I've gained a lot of muscle mass on my back and shoulders.
Hello, Pakiko! Are you training in a gym or at home?
I perform my workouts at the gym.
Got you covered! Try this one on.
Hello we can do this workout 6 days on and 1 day off?
Hi, Khodor. For this program, the day off after the three days of work is necessary to maximize recovery.
Could the workouts be done in a circuit fashion or is it best to finish all sets of an exercise before moving on to the next exercise?
Complete all sets of an exercise before moving on to the next exercise.
Can you please suggest how long is the rest time during each set and exercise.
Hey Jeff -
Rest time should be kept around 45 seconds.
Hey there just wondering if can preform hitt 3 times instead of jogging and steady state
Hey Matthew - yes you can.
Can I use heavy bag punching for the cardio recommendations?
I would still go with your time guidelines.
Hitting the bag for the exact amount of time you suggest per each different cardio session.
Thanks for response!
Hey Jerry - yes you can.
I only have a lot of belly fat so to reduce, have I to do full body workout or I just do abdominal exercises ?
Hey Kalpesh - you can't spot reduce fat so abdominal exercises won't just target abdominal fat. Full body workouts as well as a solid diet will help you lose weight.
I’ve always wondered with a 3 on 1 off, does it matter that some weeks you might do less volume of one muscle group because the rotation makes it 5 days?
Thanks Josh! In 5 weeks I have lost 5 KGs and gained 1 KG of muscle with this workout...my aim is to lose at least 8 KGs more weight and gain maximum possible muscle along the way.
Can you suggest if I should also try any shredded muscle bodybuilding program after 8 weeks?
Sure! We've got plenty of awesome shredding plans you could do after this workout and they can be found here: https://www.muscleandstrength.com/workouts/fat-loss
Thank you Josh!
It's my dream to be able to see my abs. I'm an eggetarian, can you also recommend some tips from diet and workout perspective?
I have reduced my sugar intake to almost zero..
Start Here: https://www.muscleandstrength.com/tools/bmr-calculator
Go Here: https://www.muscleandstrength.com/articles/how-to-calculate-perfect-macros
Finish Up Here: https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Brilliant regime, and I am starting this immediately. One quick doubt. My gym is closed on Sundays. Would it work all the same if I took the rest day at the end of 6 days? Or is it a compulsion to take the 3-1-3 format?
Thanks in advance
You could make your rest day specifically Sunday. That's not an issue.