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

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.

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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!

Posted on: Sat, 10/07/2023 - 23:25

On shoulders day can i do shrugs instead of cable face pulls and in arms day can I do triceps what other excercise can I do instead of close grip bench press?

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Posted on: Fri, 10/20/2023 - 08:38

Shrugs work more traps than rear delts, Josue. You can add shrugs, but you should find another substitute for face pulls.

As for triceps, why are you wanting to make the switch? I can provide a few substitution suggestions, but I don't want to suggest something that wouldn't make sense.

Posted on: Thu, 09/07/2023 - 19:46

I don’t see a cardio plan listed. How much cardio should I do?

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Posted on: Sun, 09/24/2023 - 19:32

Hi, Mubarak. Josh didn't include a cardio plan, but if you're new to training, then you can do 20-30 minutes of regular cardio after each weight training session. Hope this helps!

Posted on: Tue, 06/13/2023 - 22:20

If I’m tryna shred how light or heavy do I need to lift..I’m currently 270 now

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Posted on: Thu, 06/15/2023 - 06:33

You shouldn't be sacrificing form, but you should be pushing yourself on the final sets of each exercise, Adrian. Keep the rest periods short and go all-out on the final sets before moving on to the next movement, and you should be fine. Train with the weights as if you want to build muscle, and the cardio/diet will help with the fat loss. Thanks for reading M&S!

Posted on: Sun, 06/11/2023 - 18:19

Sorry Josh, why complicate life like this. Using dice you could end up doing as little as 6 sets with a total of 12 reps or as much as 36 sets with a total of 72 reps for a single body part. I like the 6 day split and the exercises, just don’t think the dice are worth it.

Posted on: Thu, 04/21/2022 - 19:58

Hi. Love this program. I do have a question, if I wanted to do just 6 sets of 12 reps for each exercise would that still work on building lean muscle and increase strength and mass?

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Posted on: Fri, 05/13/2022 - 08:28

Hi, Chris. It could help with mass, but you need to push heavier weights for strength purposes. You could alternate doing six sets of 12 one workout, and do six sets of around 5 next time. Alternating could help on both fronts.

Posted on: Thu, 10/07/2021 - 09:57

Hey Josh how do I used the split if I only have 3 day available to workout ?

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Posted on: Mon, 10/18/2021 - 20:38

Hi, Lou. Perform one workout for each day that you have. If you have three days a week to train, that means it may take up to two weeks for you to complete the workout. Just take them one at a time until your schedule allows you to train more frequently.

Posted on: Sat, 05/22/2021 - 04:48

Hi Coach
Can we modify the plan and do chest or arms workout for 2 days instead of legs? It will be okay?
Thanks and Regards

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Posted on: Mon, 05/24/2021 - 09:46

Hey Waqas - it's best to follow the program as written.

Dieu Khue
Posted on: Fri, 10/09/2020 - 22:58

Hi Josh England,

I like this workout plan. I am doing this. However, i have question as why do we have “close grip bench press” in Arm day? As i known, this workout effects to shoulder and chest. Any special here when do this, kindly let me know.

Dieu Khue

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Posted on: Mon, 10/12/2020 - 09:42

Hey Dieu - close grip bench is used to target the triceps more than the chest. Check out the close grip bench page for more info:

Posted on: Thu, 02/27/2020 - 21:35

Hey could I instead of doing that second leg day do another day of chest ?

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Posted on: Fri, 02/28/2020 - 11:04

Hi Ryhal,

I wouldn't recommend - however, these are simply templates and can be modified based on your individual goals and specific needs.

Jesse van der horst
Posted on: Mon, 02/17/2020 - 14:45

Is it possible to do these workouts without using any protein shakes and weigh protein? I am banting at the moment so is it possible? Also is banting good for weight loss?

Posted on: Thu, 01/09/2020 - 02:27


Let’s say you get 6 sets of 12 chin ups. What do you do if you are not physically able to do 6 sets of it. I probably mad out at 2/3 sets of 12, should I just do that. Or do less reps for 6 sets?

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Posted on: Thu, 01/09/2020 - 12:42

Hi Tyler,

Yes, you'll have to alter it to meet your capabilities.

Posted on: Fri, 09/20/2019 - 10:15

So for this workout for low sets and low reps you go really heavy? And for high you go light? On those days I think I would have to add cardio and abs on high days because I don’t think I will burn enough

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Posted on: Fri, 09/20/2019 - 15:18

Hi Jordan,

Yes, select the weight used based on the number you roll.

That is fine if you feel the need to, but if your nutrition is aligned with your goals, it might not be necessary.

Posted on: Fri, 06/14/2019 - 19:15

Do I need to read the workout description, or should I just come to the comments section and ask the most ridiculous questions are 1. Obvious answers or 2. clearly answered.

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Posted on: Mon, 06/17/2019 - 08:47

Whichever mate :)

John Davenport
Posted on: Thu, 06/13/2019 - 16:22

Do I need to roll the dice??? Could I just do 3 sets of 12 for each day.

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Posted on: Fri, 06/14/2019 - 09:51

Hi John,

Sure, you could do that. The dice just spice things up.

Posted on: Sun, 05/12/2019 - 23:04

For 12 weeks continued on this schedule of exercises there will be no change?

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Posted on: Mon, 05/13/2019 - 16:40

Hi Saied,

Yes and no. You'll do the same lifts each week, but the workout will be different based on what you roll.

Posted on: Sun, 05/12/2019 - 19:02

Can you substitute an exercise that mimicks the excercise Lior example the pull up?

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Posted on: Mon, 05/13/2019 - 16:40

Hi Brian,

Sure, that would be fine.

Posted on: Thu, 05/02/2019 - 16:07

Do you do each week the same workouts for 12 weeks, or does it change up every week?


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Posted on: Mon, 05/06/2019 - 12:05

Hi Elvir,

You'll be doing the same exercises, yes. However, the workouts will differ since it's based on the roll of dice.

Posted on: Wed, 04/03/2019 - 12:09

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!

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Posted on: Thu, 04/04/2019 - 12:08

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!

Posted on: Thu, 04/04/2019 - 12:16

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

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Posted on: Fri, 04/05/2019 - 09:32

Hi Tyler,

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

Posted on: Mon, 04/01/2019 - 00:51

Do you do cardio with this workout?

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Posted on: Mon, 04/01/2019 - 08:31

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.

Mohammed Alkhthami
Posted on: Sun, 03/31/2019 - 21:23

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

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Posted on: Mon, 04/01/2019 - 08:30

Hi Mohammed,

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

Posted on: Sun, 03/31/2019 - 12:15

What fat burner do you recommend? And why?

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Posted on: Mon, 04/01/2019 - 08:33

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!