The Body Fat Blaster: 8 Weeks to a Ripped Physique

Blast fat with these workout, nutrition, and lifestyle recommendations. Commit to it all for the next 8 weeks and reap the benefits by the end of summer!

Workout Summary

Lose Fat
Split
Intermediate
8 weeks
5
60-90 minutes
Barbell, Bodyweight, Cables, Dumbbells, Machines
Male & Female
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Workout Description

The summer time inspires change.

Every year I was in school, I utilized the summer time to transform my body before the next school year started.

And even now, 5 years removed from school, the warmer weather still seems to inspire me to shred.

Sound familiar?

Well, if you’re looking for a solid program to perform this summer, you’ve come to the right place.

Below you’ll find your summer plan.

Let’s get to work and blast some fat!

The Body Fat Blaster 8 Week Overview

In the next three sections I’m going to provide you with an overview to help you get shredded this summer. Let’s be real for a second – if you’re starting this significantly overweight, you’re not going to end the 8 weeks completely shredded.

Now that I’ve gotten that off my chest, if you follow the outline to the best of your ability, you will get results. Great results, in fact.

The subheaders below will begin by covering the workout program itself. This will lay out what you should hope to accomplish each weight training day, what to do for cardio, and how to perform active recovery to maximize your rest days.

After that, we’ll provide a quick and basic overview of how to set up your fat loss diet and food groups you should aim to include into your diet.

Then, we will wrap up with a general lifestyle approach to help you maximize your sleep and minimize your stress for optimal fat loss results.

Obviously most of what will be discussed within the article will be high level stuff. If you’re truly serious about achieving fat loss, dig deep and continue to learn how to manipulate your body fat composition.

The Body Fat Blaster Overview

The Body Fat Blaster 8 Week Workout

Below you will find the 4 weight training workouts you’ll be performing over the next 8 weeks.

These workouts include supersets, drop sets, and other intensity techniques to help you accomplish more during your workouts and increase your calorie expenditure.

Exercises which have a letter next to the number are part of a superset. You should perform all of the exercises within that number prior to taking your rest period.

Keep rest on the lower end. 30-45 seconds should do the trick. Of course, you know your body better than I, if you need additional rest prior to beginning your next set or exercise, feel free to take longer.

Perform the cardio as prescribed on weight training days, and leave your rest days open for active recovery. Active recovery can be done in the form of low intensity walks and/or mobility work.

Do not add more than what is prescribed within this workout routine. You don’t need extra leg days. You don’t need extra arm or shoulder work. Stick to the program, and move up in weight if you feel the need to do more.

Monday: Upper Workout

Exercise Sets Reps
1a. Dumbbell Bench Press 4 8
1b. Dumbbell Row 4 8
2. Overhead Press 4 10*
3a. Chin Up 3 12-15
3b. Dips 3 12-15
4a. Cable Curl 2 10-12
4b. Cable Pressdown 2 10-12

*Perform a drop set on your final set.

Cardio: Perform 30-45 Mins of low intensity steady state cardio of your choice.

Tuesday: Lower Workout

Exercise Sets Reps
1. Squats 5 20, 18, 15, 12, 10
2a. Dumbbell Stiff Legged Deadlift 4 8
2b. Dumbbell Split Squat 4 8 Each
3. Leg Press 3 15, 12, 10*
4a. Leg Curl 3 15
4b. Leg Extension 3 15

*Perform a drop set on your final set.

Cardio: Perform 15-20 Mins of HIIT of your choice. For ideas of HIIT workouts using exercise equipment read this.

Wednesday: Active Recovery

On this day, take the time you’d normally spend in the gym and use it to work on your mobility. If you’re in the later weeks of this program and are in need of some extra calorie expenditure – perform some low intensity steady state cardio.

Thursday: Upper Workout

Exercise Sets Reps
1. Bent Over Row 4 6*
2. Incline Bench Press 4 6*
3a. Seated Cable Row 3 12-15
3b. Push Ups 3 12-15
4. Lat Pull Down 3 6, 8, 10
5a. Lateral Raise 3 10
5b. Band Pull Apart 3 10**

*Perform a drop set on your final set.
**Perform sets using a very slow tempo.

Cardio: Perform 30-45 Mins of low intensity steady state cardio of your choice.

Friday: Lower Workout

Exercise Sets Reps
1. Trap Bar Deadlift 4 12, 10, 8, 6
2. Romanian Deadlift 4 8-10
3. Lateral Lunges 3 15-20 Each
4a. Narrow Leg Press 3 12
4b. Wide Leg Press 3 12
5a. Seated Calf Raise 3 20
5b. Jump Rope 3 3 Mins

Cardio: 15 Mins of HIIT of your choice. For ideas of HIIT workouts using exercise equipment read this.

Saturday: Core & Active Recovery

On this day, take the time you’d normally spend in the gym and use it to work on your mobility. If you’re in the later weeks of this program and are in need of some extra calorie expenditure – perform some low intensity steady state cardio.

In addition, perform the following core workout as a circuit.

Exercise Sets Reps
Ab Crunch 3 20
Bicycle Crunch 3 20
Leg Raise 3 10
Oblique Crunch 3 15 Each
Plank 3 30 Secs

Sunday: Active Recovery

On this day, take the time you’d normally spend in the gym and use it to work on your mobility. If you’re in the later weeks of this program and are in need of some extra calorie expenditure – perform some low intensity steady state cardio.

The 8 Week Fat Blaster Nutrition Guidelines

Your nutrition during the next 8 weeks is going to make or break your process. You can work out all you want, but if you’re still eating in a calorie surplus, you simply will not lose fat.

Because, to lose fat – you need to maintain a consistent calorie deficit during the 8 week period. You don’t need keto. You don’t need intermittent fasting. You don’t need to go gluten free. You don’t need to adopt a paleo or clean eating diet.

Don’t get me wrong, all of those can work, but not without a calorie deficit (which – spoiler alert – is how a lot of those diets work).

To find your calorie needs, use this handy-dandy bmr calculator.

Then, subtract 500 calories from that number (if 500 calories is a bit too aggressive for you go with something within the 300-500 range).

After this you’ll want to calculate your macros – which could be another entire article itself. Which is why I’ve rounded up the following 2 links for you to read. Check them out and begin figure out what your macro breakdown for the next 8 weeks will look like:

After reading those articles, you should have a pretty good understanding of what your diet should look like.

If you need help figuring out how to fill your days’ worth of macros, I’d recommend keeping it simple and nutritious. Stick to veggies, fruits, whole grains and oats, lean protein sources, nuts and seeds, and low fat dairy products.

Fat Loss Nutrition Guidelines

The 8 Week Fat Blaster Lifestyle Recommendations

Fat loss is a little more complicated than simply working out and dieting.

And often times it can take a complete lifestyle overhaul. If you’re serious about maximizing your fat loss, then you’ll want to optimize your sleep and manage your stress.

If you haven’t heard of the benefits of sleep for body recomposition yet, you better read up. Luckily for you, we’ve published several articles on how sleep can help you accomplish your goals and ways you can maximize your sleep each night over the years.

Once you’ve got your sleep on point, next you must take care of managing your stress. Fat loss, in general, is a pretty stressful goal to put on your body. So managing your stress to work alongside your body’s fat loss is crucial.

If you’re working out, eating a nutritious diet, and getting enough sleep each night, you’re already partaking in some of the most beneficial forms of stress management. But to give yourself extra fat loss benefits, it’s imperative that you connect with your body and mind.

Two great ways to do this are through yoga (a great active recovery activity) and meditation.

Conclusion

There you have it. The next 8 weeks of your summer break is laid out in front of you.

So, whether you’re home from school for the summer and want get shredded before next semester or you’re working a 9-5 and just want to look better than you did on Memorial Day come Labor Day, give this program a go!

And, as always, if you have any questions regarding the program or anything else mentioned in this article, please feel free to leave us a comment in the comments section below!

Post your post-workout swolfies in M&S gear on IG and tag @muscleandstrength, #muscleandstrength, or DM them to us to get a shoutout on Muscle & Strength stories!

66 Comments+ Post Comment

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Posted Fri, 12/14/2018 - 14:25
Tommy

Would this workout be suitable for a 17 year old?

JoshEngland's picture
Posted Fri, 12/14/2018 - 15:16
JoshEngland

Hi Tommy,

Should be doable at 17, yes.

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Posted Sun, 12/02/2018 - 07:26
David Marrin

I usually do abs 3x a week, if I use this program will I still have defined abs only doing them once a week or can I incorporate abs into some other days?

JoshEngland's picture
Posted Mon, 12/03/2018 - 12:29
JoshEngland

Hi David,

You can add in more ab days if you wish.

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Posted Mon, 11/26/2018 - 00:27
Amin

I cant do pull ups,chin ups and dips
What should I do?

JoshEngland's picture
Posted Mon, 11/26/2018 - 10:22
JoshEngland

Hi Amin,

I'd recommend performing the eccentric portion of these lifts only. That is - slowly lowering yourself from the starting position and utilizing a bench or something to jump back up into the starting position.

Alternatively, you can do other exercises to target those muscle groups if hitting those target muscle groups is you only goal.

Personally, however, I'd recommend the eccentrics and trying to get better at those movements. It'll pay off in the long run.

Hope this helps!

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Posted Sat, 11/17/2018 - 03:44
Amr

Question about active recovery..

I am still confused what should I do in those days ?

Thanks.
Amr

JoshEngland's picture
Posted Mon, 11/19/2018 - 10:31
JoshEngland

Hi Amr,

Active recovery can be anything light that you enjoy - walking, stretching, yoga, martial arts, basketball, soccer, etc.

Just get out and move lightly!

Hope this helps!

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Posted Fri, 11/09/2018 - 04:42
Amin

Question about doing supersets
Do i need do them in the final set of the exercise to the other exercise or do i need to do them every set to the other exercise?

JoshEngland's picture
Posted Fri, 11/09/2018 - 09:59
JoshEngland

Hi Amin,

For supersets, you'd perform them on each set.

Hope this helps!

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Posted Sat, 11/10/2018 - 22:59
Amin

Thanks
One more question
Instead of low intensity cardio can I do High Intensity Interval training if so, how long should I do it

JoshEngland's picture
Posted Mon, 11/12/2018 - 11:29
JoshEngland

Hi Amin,

That should be fine. 10-15 min sessions a couple times a week should do the trick.

Hope this helps!

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Posted Sat, 11/03/2018 - 02:17
Mohamad

Hi Josh.
Would u pls explain how to dropset while doing supersets. Its a bit confusing me. When i drop set should i drop both the a1 and a2?

JoshEngland's picture
Posted Mon, 11/05/2018 - 08:42
JoshEngland

Hi Mohamad,

There aren't any supersets in this program that incorporate a drop set as well. Drop sets are noted with an asterisk. Supersets are noted with letters.

Usually, it wouldn't be worthwhile to combine the two intensity techniques.

Hope this helps!

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Posted Mon, 11/05/2018 - 08:56
Mohamad

To make it more clear, am taking monday for example; when u mentioned a1 a2 thats a superset, when u added the '*' thats a dropset. Am i right?

Thx for ur time.

JoshEngland's picture
Posted Mon, 11/05/2018 - 09:18
JoshEngland

Yep! The only dropset on Monday is during Overhead Press.

Hope this helps!

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Posted Mon, 11/05/2018 - 09:29
Mohamad

Thank you..

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Posted Tue, 10/30/2018 - 16:56
Rachel

Hi Josh,

Do you have a good alternative for push ups? I can’t quite do them yet and don’t want to leave an exercise out during the superset.

Thanks!

JoshEngland's picture
Posted Thu, 11/01/2018 - 08:42
JoshEngland

Hi Rachel,

I'd recommend doing eccentric only push ups (unless you'd rather not get into a pushup position in your gym). To do these, simply perform the lowering phase of the push up, then get back up utilizing your elbows and knees. This will help build push up strength the best.

If you don't want to get into push up position, I'd recommend wall push ups or incline push ups. These tend to be easier than push ups and can also be used to progress to performing full push ups.

Hope this helps!

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Posted Tue, 10/23/2018 - 18:41
Paul

Hi Josh,
I have been exercising for several months now and have lost around two stone in weight. I am now looking into more advanced workouts to achieve my goals. Ultimately I'm looking to reduce my body fat % further (currently just above 20%), and then add lean muscle mass.
I was considering starting with this workout to further reduce body fat, then move onto the 4 day maximum mass workout to increase muscle mass, and then do the Adonis Creed inspired workout to bring it all together. Obviously I will reduce / increase my calorie intake with each plan to achieve the goals. In your experience does this sound like a good plan? Or are there any other workouts you can recommend?

Thanks
Paul

JoshEngland's picture
Posted Wed, 10/24/2018 - 10:37
JoshEngland

Hi Paul,

That sounds like a great plan! Definitely will take a lot of determination and appropriate dieting/lifestyle changes. Best of luck!

Hope this helps!

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Posted Fri, 10/19/2018 - 14:50
JASON

Should we be doing cardio before or after our workouts?

JoshEngland's picture
Posted Tue, 10/23/2018 - 10:05
JoshEngland

Hi Jason,

Preferably after if you are doing them within the same training session.

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Posted Mon, 09/17/2018 - 16:42
Jon

Is their an alternative to trap bar Deadlifts? My gym does have this equipment. Also is their an alternative to jump rope?

JoshEngland's picture
Posted Mon, 09/17/2018 - 16:52
JoshEngland

Hi Jon,

Any deadlift variation will do the trick. Personally, I'd go with the dumbbell deadlift.

For jump rope, try the air rope (essentially jump up and down in place like your jumping over an imaginary rope).

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Posted Mon, 09/17/2018 - 13:26
kenneth romo

Starting this program today cheers to the next 8 weeks

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Posted Sat, 09/15/2018 - 10:29
Franny

As the reps go down for some exercises 12, 10, 8, 6 do I add more weight for each set ??

JoshEngland's picture
Posted Mon, 09/17/2018 - 09:10
JoshEngland

Hi Franny,

Yes, increase weight used as reps go down.

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Posted Thu, 08/09/2018 - 20:01
Brad

Hi, I am starting this workout and was just wondering the suggestion on warm up? Or do I just dive right in to the workout?

JoshEngland's picture
Posted Fri, 08/10/2018 - 08:51
JoshEngland

Hi Brad,

For warm ups, start here: https://www.muscleandstrength.com/articles/warming-up-for-dummies

Hope this helps!

JoshEngland's picture
Posted Tue, 08/14/2018 - 15:02
JoshEngland

Hi Brad,

Yes, perform the dumbbell deadlift in this instance.

Hope this helps!

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Posted Mon, 08/13/2018 - 23:38
Brad

Also, I workout at a planet fitness, and they don’t have free weight barbells, they only have Smith machines. I’ve read that deadlifts on a smith machine can be dangerous. Is deadlifts something I should just do with dumbbells? Or is it okay to use a smith machine for them?

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Posted Sun, 08/05/2018 - 12:56
Sanjay Dwivedi

I am 54 years old and right now I am 84 from 88kg, after 7weeks. I am 7'5".
I still need to loss lot of fat.
Should I continue this 8 week routine or should start for 10 week shredding programme?

JoshEngland's picture
Posted Mon, 08/06/2018 - 09:01
JoshEngland

Hi Sanjay,

You can continue with this program if you are still seeing results from it.

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Posted Sun, 08/05/2018 - 07:43
Dj

most of my fat is on my back near my oblique muscles. Is it okay if I add oblique dips in the abs workout?

JoshEngland's picture
Posted Mon, 08/06/2018 - 09:02
JoshEngland

Hi DJ,

You can't isolate fat loss. The best thing you can do is remain in a calorie deficit during a fat loss phase. You can certainly add in those exercises, but it wont ensure you specifically lose fat from those areas.

Hope this helps!

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Posted Sat, 08/04/2018 - 02:09
Htet

What can do instead of band pull apart? Thanks

JoshEngland's picture
Posted Mon, 08/06/2018 - 09:03
JoshEngland

Hi Htet,

Any rear delt exercise should do the trick.

Hope this helps!

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Posted Fri, 07/27/2018 - 14:48
Dineth Fernando

Hey I do intermittent fasting and I like to workout before I eat my first meal! Is it okay to do these workouts while fasting? And will I lose muscle because of it? Also wondering if intermittent helps with fat lose! Thank you!

JoshEngland's picture
Posted Fri, 07/27/2018 - 15:19
JoshEngland

Hi Dineth,

It is not ideal to do any type of workout while fasting. It is typically recommended to eat a moderate carb and protein meal 1-2 hours prior to training.

Hope this helps!

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Posted Sun, 07/22/2018 - 13:48
al

Hi, roughly how many calories would you expect to burn just from the weight lifting exercises?

JoshEngland's picture
Posted Fri, 07/27/2018 - 15:20
JoshEngland

Hi al,

Extremely tough to say as weight lifting builds muscle which increases your bmr throughout the day. If you need help figuring out your calories try this: https://www.muscleandstrength.com/tools/bmr-calculator

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Posted Sun, 07/15/2018 - 13:50
Jose

Hello! I like this routine, but I notice one thing. On lower workout days I don't have strength in my legs to complete 15-20 minutes of HIIT workout. Can I do it on rest days? Or early in the morning and then do the workout later? That was my first week, so I don't know if in later I will get used to it. Thanks in advance.

JoshEngland's picture
Posted Mon, 07/16/2018 - 10:09
JoshEngland

Hi Jose,

I'd recommend starting out with 5-10Mins of HIIT. If you still feel as though that's not an option, I'd recommend additional LISS. I wouldn't recommend performing it early morning on a leg day or on your recovery days.

Hope this helps!

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Posted Thu, 07/05/2018 - 23:07
Hugo v

Love the workout but dont see a lot of bicep work, i want to lose fat and size but not in the arms for 8 weeks, should i be concerned about that if i follow program?

JoshEngland's picture
Posted Fri, 07/06/2018 - 09:13
JoshEngland

Hi Hugo,

No, you will be fine. Your arms will have plenty of indirect work to maintain size.

Hope this helps!

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Posted Thu, 06/28/2018 - 07:52
yu wai lim

I would like to know based on the diet calories suggested what would be the ratio between carbs protein and fats.

And do we need adjust accordingly based on our weight every week?

JoshEngland's picture
Posted Thu, 06/28/2018 - 10:21
JoshEngland

Hi Yu Wai Lim,

Check out this piece: https://www.muscleandstrength.com/articles/how-to-calculate-perfect-macros

Hope this helps!

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Posted Fri, 06/22/2018 - 14:01
Umar

Hey Josh,

Loved the HIML muscle training work out and wanted to try something new. Really like the potential of this one. However my gym doesnt have the trap bar for the trap bar deadlift. Any work arounds?
Thanks!

JoshEngland's picture
Posted Mon, 06/25/2018 - 09:01
JoshEngland

Hi Umar,

That's awesome! Thanks for using our workouts to meet your goals!

Any deadlift variation will do the trick here. Pick whichever one you are most comfortable performing.

Hope this helps!