Fat Loss Inferno: 5 Day Workout to Get Ripped

Ignite your fat loss with the Fat Loss Inferno 5 day workout routine. These 5 workouts will have you feeling pumped while incinerating unwanted body fat.

Workout Summary

Lose Fat
6 weeks
45-70 minutes
Barbell, Bodyweight, Cables, Dumbbells, Machines, Other
Male & Female
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Workout Description

The definition of an inferno is a large fire that is dangerously out of control.

The other definition is hell – which, often times during our fat loss phases, feels exactly like what we’re going through.

However, this program is aimed to be different. The workouts are intended to be a little more fun with a focus on volume to help increase the amount of calories you burn each workout.

A lot of the fat loss workouts we create on Muscle & Strength are focused on compound exercises to maximize time in the gym. This one, while similar, is different.

There’s a lot more isolation worked into this 5 day fat loss workout routine. Pump work if you will.

The way the split is structured is also unique. It prioritizes the two largest (and often neglected) muscle groups in the body to help you burn more calories throughout the week.

So, let’s dive deeper into the program and give you an idea of what the next 6-8 weeks will look like.

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Fat Loss Inferno Program Overview

The Fat Loss Inferno workout consists of 5 total weight lifting days. Two of the days will focus on legs, two of the days will focus on back, and the week as a whole will prioritize hitting each muscle group with the optimal training frequency given the volume.

The final day of the week is a back and chest superset workout (a pairing made famous by Arnold himself) to help you burn even more calories while getting a nice upper body pump for the weekend.

Ab work isn’t included into the program design. But, including core work and cardio into the program can prove to be beneficial depending on your individual goals. If you wish to do so, you can include core and cardio training into your morning routine on whichever training days you prefer or on your rest days.

Rest periods during the workouts should be approximately 60-90 seconds in between each exercise. I’d recommend resting for 90 seconds for the first lift of each workout, 75ish seconds for the next exercise, and 60ish seconds for the remainder of the exercises.

All exercises should be performed at an RPE of between 7-9, with the majority of your working sets using a weight in which you have 1 rep in reserve after each set. If you’re unsure of what weight to use, you may want to experiment for the first couple of weeks until your body gets used to the program and you have a better understanding of your individual strength levels.

Adding additional workouts or exercises to the program, outside of core and cardio training, is not recommended.

Monday: Legs (Quad Dominant)

Exercise Sets Reps
Back Squat 5 8
Leg Press 4 10-12
Bulgarian Split Squat 3 10-12 Each
Leg Curl 3 10-15
Seated Calf Raise 3 20-25

Tuesday: Pull Workout (Mid/Upper Back Focused)

Exercise Sets Reps
T Bar Row 5 8
Close Grip Lat Pull Down 4 8-12
Cable Row 3 10-12
Preacher Curls 3 10-12
Incline Dumbbell Curls 3 10-12

Wednesday: Push Workout (Shoulder Focused)

Exercise Sets Reps
Standing Dumbbell Press 5 8
Leaning Lateral Raise 4 8-12
Machine Shoulder Press 3 8-12
Dumbbell Incline Bench Press 3 12
Rope Tricep Extension 3 10-12
Overhead Dumbbell Extension 3 10-12

Friday: Leg Workout (Hamstring Focused)

Exercise Sets Reps
Dumbbell Romanian Deadlift 5 8
Reverse Hack Squat 4 8-12
Walking Lunge 3 12-15 Each
Leg Curl 3 10-12
Seated Calf Raise 3 20-25

Saturday: Chest/Back Supersets

Exercise Sets Reps
A1. Dumbbell Bench Press 4 8
A2. Dumbbell Row 4 8
B1. Lat Pull Down 4 8-12
B2. Push Up 4 12-15
C1. Machine Fly 3 12
C2. Reverse Machine Fly 3 12

Creating a Fat Loss Environment

Weight lifting and working out is an excellent way to burn calories and build lean muscle.

However, you really need to continue to foster a fat loss environment outside of the gym to see the results you are hoping for.

Doing so requires paying attention to your nutrition, sleep, and stress levels.

If you optimize those 3 things outside of the gym, you’ll be able to maximize your results from this particular program.

To optimize your diet, ensure you’re eating in a calorie deficit. This is necessary to lose body fat. You may want to use a daily calorie calculator to determine your calorie needs to maintain your current weight. From there, subtract ~250-500 calories to create a slight deficit.

Once you’ve put yourself in a calorie deficit, you’ll want to eat enough protein to preserve lean muscle tissue during your fat loss phase. This number can range from 0.7g-2g of protein per lb of bodyweight. Although, 0.7-1g seems to work just perfectly.

For convenience sake and easy calculating, it’s recommended to start off with 1g of protein per lb of bodyweight and experiment with protein intake from there.

Once you’ve mastered the nutrition portion of your fat loss phase, you’ll want to optimize your sleep. Getting 7-9 hours of quality sleep is extremely important when it comes to accomplishing your fitness goals and leading an overall healthy life.

If you struggle with getting optimal sleep, you might find the following resources helpful to read:

Lastly, and this one is more difficult to make recommendations on, but you’ll want to regulate your stress levels as best as possible. Now, while you can’t control what’s going on with others, at work, or at school, you can take a little bit of time each day for yourself.

Try meditative apps such as Calm or Headspace. They’re simple to use and allow you to really get in tune with your mind and overall well-being.

If you choose you don’t want to spend money on an app subscription, you could try journaling. Taking a couple minutes each day to put your thoughts on paper is a really helpful strategy to assist you in managing your stress.


Getting shredded isn’t easy. But, with the Fat Loss Inferno and lifestyle tips, you’ll be well on your way to getting nice and diced.

The routine is pretty straightforward. Modifying your life to fit a fat loss program isn’t. It’ll take time to figure out what does and doesn’t work for you, but so long as you give a good consistent effort, you’ll reach your goals in no time.

If you have any question regarding the program itself or any of the tips mentioned in the article, feel free to leave a comment in the comment’s section below. We’re always happy to help you throughout your fitness journey!

24 Comments+ Post Comment

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Posted Sun, 01/19/2020 - 06:45

Hey guys,

How much rest do you recommend between the supersets on day 5?
So for instance you execute a1 + a2 set 1, what is the recommended resting period before starting set 2 of a1+a2?

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Posted Mon, 01/20/2020 - 09:01

Hi Artur,

60-75 second rest periods should do the trick for that specific day. However, rest is highly individualized. If you need more - take more.

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Posted Tue, 11/05/2019 - 23:48

On the last day it’s broken down into six parts. A1 A2 B1 B 2 and C1 C2 what is that for?

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Posted Wed, 11/06/2019 - 16:07

Hi Aadal,

Those are supersets. You perform both exercises before taking a rest period.

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Posted Wed, 10/30/2019 - 22:01

Just curious if there are any nutritional suggestions for this routine?

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Posted Thu, 10/31/2019 - 09:39

Hi Rob,

Give the "Creating a Fat Loss Enviroment" section a read.

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Posted Mon, 10/14/2019 - 03:19
Ahin Khan

Hi can i workout mon-fri instead? Or do i need to have a rest day

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Posted Mon, 10/14/2019 - 11:09

Hi Ahin,

That'll work.

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Posted Wed, 10/02/2019 - 14:37
Arpit Tiwari

Can i replace machine shoulder press with barb. Upright row..or suggest me where i fit this ?

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Posted Wed, 10/02/2019 - 15:41

Hi Arpit,

Barbell shoulder press will do the trick if you want to substitute the exercise.

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Posted Sun, 09/29/2019 - 00:46
Arpit Tiwari

Can i switch lat pull down to underhand pull down.my upper chest is week so what can i do ...and last one when i do cardio and abs

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Posted Mon, 09/30/2019 - 10:04

Hi Arpit,

That substitution is fine. Upper chest is targeted plenty with this program. Do cardio and abs as you feel it is needed (not everyone needs to depending on their goals)

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Posted Fri, 09/27/2019 - 13:59
Arpit Tiwari

Can i switch cable row to barb. Row

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Posted Fri, 09/27/2019 - 14:51

Hi Arpit,

Yes, that is fine.

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Posted Tue, 09/24/2019 - 16:56

Is it ok if I do 30 minutes cardio after this workout every day? I usually run on treadmill for 30 minutes

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Posted Wed, 09/25/2019 - 11:57

Hi Arif,

Depending on the intensity, that should be fine.

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Posted Mon, 09/02/2019 - 13:22

For how many weeks I can train with this workout plan?

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Posted Tue, 09/03/2019 - 11:44

Hi Oscar,

As long as you like and are seeing results. I'd recommend performing a deload every 4-6 weeks though, or as progress stalls.

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Posted Tue, 07/30/2019 - 15:22

hey.. I understood that I have to get less than my calorie by subtract by .. how much I need everyday from protein,carb, protein . and I already finished my bulking , thanks for you

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Posted Thu, 08/01/2019 - 16:11
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Posted Sat, 07/13/2019 - 04:10
Pentti Hirvonen

Hei! This looks like a nice program, I'll try this later this summer.

But I don't think I can do reverse hack squat in my gym. What's a good alternate for that?

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Posted Mon, 07/15/2019 - 12:26

Hi Pentti,

Regular hack squats or another squat variation will do the trick.

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Posted Thu, 07/11/2019 - 13:57

Whats the cardio for this program?

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Posted Mon, 07/15/2019 - 12:27

Hi Jorge,

Whatever form of cardio you most enjoy. I'd recommend LISS cardio post workout or in the mornings if you work out in the evenings.