Get Diced: 12 Week Fat Loss Workout Routine

Get absolutely diced with this 12 week fat loss workout routine where the number of sets and reps you perform are determined by the roll of the dice.

Workout Summary

Lose Fat
Split
Intermediate
12 weeks
6
30-90 minutes
Barbell, Bodyweight, Cables, Dumbbells, Machines
Male & Female
download pdfDownload Workout

Workout Description

It seems like everyone these days is looking for a solid workout routine to help them get shredded.

In fact, that’s probably what brought you here today.

A lot of the complaints we get on our workouts is that they're too stagnant.

They’re the same reps and sets week in and week out.

And while this does serve a purpose, I can empathize.

No one wants to have a bad workout because they’re bored.

So, instead of leaving this up to chance, how about we add a controlled risk into our workout equation?

Grab a set of dice and read on.

The Get Diced Workout Overview

The following workout is a routine designed to keep you on your toes week in and week out.

It consists of 6 total workout days (although, you can alter the split in whatever way necessary to fit your needs). The split itself is a bro split with 2 leg days.

Each workout contains 6 lifts. Everything’s pretty standard so far - but here’s where things get interesting.

The reps and sets per lift will be determined by the roll of die/dice. To figure out the number of sets you’ll perform for each exercise, you’ll roll one die to determine if you must perform 1-6 sets. And for the number of reps, you’ll roll 2 dice to find out the number of reps per set.

Some workouts might be high volume, some might be high intensity, but most will likely be a combination of the two.

Now weight selection might get a little tricky here. You want to finish each set feeling as though you still have 1-2 reps still left in the tank. That means you’ll have to experiment with each exercise to figure out the appropriate weight for the rep range you roll.

Rest in between sets should be determined by the number of reps you roll. If you roll a high number (10+), rest for 45 seconds in between sets. If you roll a moderate number (6-10) rest for 60 seconds in between sets. And, lastly, if you roll a low number (5 or less), you’ll rest for 90 seconds in between sets.

Now, I don’t expect you to be rolling to the gym with a pair of dice. Before going, simply download any of the dice apps on your smartphone. The recommended app is called “dice”.

Diced Workout 1: Back Workout

Exercise Sets Reps
Chin Ups 1-6 2-12
Cable Row 1-6 2-12
Lat Pull Down 1-6 2-12
One Arm Dumbbell Row 1-6 2-12
Smith Machine Row 1-6 2-12
Straight Arm Lat Pull Down 1-6 2-12

Diced Workout 2: Chest Workout

Exercise Sets Reps
Barbell Bench Press 1-6 2-12
Dumbbell Incline Bench Press 1-6 2-12
Decline Bench Press 1-6 2-12
Machine Fly 1-6 2-12
Push Up 1-6 2-12
Cable Fly 1-6 2-12

Diced Workout 3: Leg Workout

Exercise Sets Reps
Barbell Back Squat 1-6 2-12
Barbell Romanian Deadlift 1-6 2-12
Leg Press 1-6 2-12
Leg Curl 1-6 2-12
Leg Extension 1-6 2-12
Standing Calf Raise 1-6 2-12

Diced Workout 4: Shoulder Workout

Exercise Sets Reps
Standing Shoulder Press 1-6 2-12
Lateral Raise 1-6 2-12
Machine Shoulder Press 1-6 2-12
Cable Front Raise 1-6 2-12
Cable Upright Row 1-6 2-12
Cable Face Pull 1-6 2-12

Diced Workout 5: Arm Workout

Exercise Sets Reps
Barbell Curl 1-6 2-12
Preacher Curl 1-6 2-12
Incline Dumbbell Curl 1-6 2-12
Cable Tricep Extension 1-6 2-12
Close Grip Bench Press 1-6 2-12
Overhead Dumbbell Tricep Extension 1-6 2-12

Diced Workout 6: Leg Workout

Exercise Sets Reps
Deadlift 1-6 2-12
Front Squat 1-6 2-12
Hack Squat 1-6 2-12
Seated Leg Curl 1-6 2-12
Leg Extension 1-6 2-12
Seated Calf Raise 1-6 2-12

The Get Diced Workout Summary

Every single week, you’ll likely have a different volume total while performing this workout.

That ought to keep things interesting during your fat loss phase.

Now, fat loss won’t come from working out alone. You have to have your diet and sleep locked in as well.

When it comes to dieting, I’d recommend reading this step by step guide to building a fat loss meal plan.

And if you're reading this asking yourself, "but what about abs?". If you'd like to incorporate abs into this routine, simply roll a single die. The number you get determines how many ab exercises you have to do that day (which exercises are up to you). Roll one die again to find out how many sets of each exercise you'll do. Lastly, roll both dice for your reps per set.

If you have any other questions regarding the Get Diced workout program, please feel free to leave us a comment below!

10 Comments+ Post Comment

No Profile Pic
Posted Wed, 04/03/2019 - 12:09
Tyler

Third day into this routine and my back and chest are feelin it! Hey, by chance if you happen to roll a 1 or 2 for your set, do you roll again? And I am making this a 5 day workout by cutting out the second leg day. What exercises would you recommend would be most beneficial to combine from day 6 leg day to day 3 leg day? Thanks!

JoshEngland's picture
Posted Thu, 04/04/2019 - 12:08
JoshEngland

Hi Tyler,

Glad you like it! No, That week will be 1 or 2 sets for that particular exercise. If you get all ones, you might need to start rolling again by exercise 3.

No need to combine the second leg day. Just do one or the other (alternate weeks).

Hope this helps!

No Profile Pic
Posted Thu, 04/04/2019 - 12:16
Tyler

So only roll the dice for just the week and not each day? Sorry, just want to clarify.

JoshEngland's picture
Posted Fri, 04/05/2019 - 09:32
JoshEngland

Hi Tyler,

You roll each day. I was trying to say each week will be different for each individual workout.

No Profile Pic
Posted Mon, 04/01/2019 - 00:51
Justin

Do you do cardio with this workout?

JoshEngland's picture
Posted Mon, 04/01/2019 - 08:31
JoshEngland

Hi Justin,

You certainly can if you wish. Just ensure it doesn't impact your ability to recover and you're still consuming enough calories/protein to preserve muscle mass.

No Profile Pic
Posted Sun, 03/31/2019 - 21:23
Mohammed Alkhthami

How much set 1 or 6 ??????

JoshEngland's picture
Posted Mon, 04/01/2019 - 08:30
JoshEngland

Hi Mohammed,

Sets and reps are determined by the number to roll with the dice.

No Profile Pic
Posted Sun, 03/31/2019 - 12:15
George

What fat burner do you recommend? And why?

JoshEngland's picture
Posted Mon, 04/01/2019 - 08:33
JoshEngland

Hi George,

A calorie deficit, primarily.

After that's achieved any product containing caffeine (if you are healthy enough to consume caffeine) can help with appetite control.

Hope this helps!