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Workout Summary
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Warmer weather got you changing your goals?
If you’re looking to get ripped, we’ve got a fantastic blueprint for you to get started with.
The program below, when paired with a slight calorie deficit (~250-500 calories below your bmr) and a balance diet plan, can help you with your fat loss goals.
The workouts themselves include a decent amount of volume to promote muscle hypertrophy. The reason for this is not only to increase calorie expenditure, but to also allow you to showcase some solid muscle when you’ve achieved your fat loss goals.
The program itself calls for you to make it to the gym 3 times a week for weight lifting sessions. On off days, you will still have some light activity to further promote recovery and also calorie expenditure.
Rest periods for this workout should be kept in the 0-90 second range. If you feel ready to take on your next set after 30 seconds go for it, but you shouldn’t take longer than 90 seconds to recover.
The weight you will want to use for each exercise will fall in the 70-85% range of your 1 rep max, and you’ll want to increase the weight you use from week to week whenever able.
Day 1 – Upper
| Exercise | Sets | Reps |
|---|---|---|
| 1a. Push Up | 3 | 10 |
| 1b. Pull Up | 3 | 10 |
| 1c. Band Pull Apart | 3 | 10 |
| 2a. Incline Bench Press | 3 | 12, 10, 8 |
| 2b. Tricep Skull Crusher | 3 | 12 |
| 3a. Dumbbell Row | 3 | 12, 10, 8 |
| 3b. Dumbbell Alternating Curl | 3 | 12, 10, 8 |
| 4. Military Press | 3 | 12, 10, 8 |
Treadmill Burner HIIT:
Set treadmill speed to a challenging intensity that you are capable of performing. For 10-15 mins sprint for 10 sec intervals and rest for 20 seconds in between sprints.
Day 2 - Active Recovery
Recovery jog – low intensity for 2-3 miles.
Day 3 – Lower
| Exercise | Sets | Reps |
|---|---|---|
| 1a. Bodyweight Squats | 3 | 10 |
| 1b. Bodyweight Lunges | 3 | 10 each |
| 1c. Jump Tucks | 3 | 10 |
| 2. Squat | 3 | 12, 10, 8 |
| 3. Deadlift | 3 | 12, 10, 8 |
| 4. Leg Press | 3 | 15 |
Jump Rope Circuit:
3 rounds of 5 mins with the following intervals.
1 Min - Single Hop
1 Min - Double Hop
1 Min - Right Leg
1 Min - Left Leg
1 Min - Alternating Legs
30-60 seconds rest between rounds
Day 4 - Active Recovery
Recovery walk – low intensity 2-3 miles.
Day 5 – Full Body
| Exercise | Sets | Reps |
|---|---|---|
| 1. Squat | 3 | 12, 10, 8 |
| 2. Dumbbell Incline Press | 3 | 12, 10, 8 |
| 3. Barbell Row | 3 | 12, 10, 8 |
| 4. Dumbbell Lateral Raise | 3 | 12, 10, 8 |
| 5. Barbell Curl | 3 | 12, 10, 8 |
| 6. Barbell Overhead Extension | 3 | 12, 10, 8 |
Rowing Machine HIIT Cardio:
30 seconds maximum effort rowing followed by 30 seconds of low effort rowing for 15-20 min duration.
Day 6 - Timed Mile
Run 1 mile as fast as possible timed.
Day 7 – Off
Take a complete rest day on day 7 from the gym and cardio. If possible, spend your time doing something active (low intensity) with family and friends.
Wrap Up
This 3 day shredding program is perfect for anyone looking to get ripped but can only make it to the gym 3 days out of the week.
For more great workouts like this one, be sure to check out our workouts database.
Give it a shot, let us know what you think, and if you have any questions, please leave us a comment in the comments section below!
60 Comments+ Post Comment
Hi Josh . I was looking for a workout that would help me lose weight. Been doing phul for so long and now I'm strong and fatty. Starting a diet and going to start this workout. I have a couple of questions . I workout at home and can't do the leg press . Would Bulgarian split squats be a good alternative or do you have any suggestions. Could I add calve raises in somewhere . Thanks alot as this has really gave me a goal to focus on it's really raised my spirits.
Hi James,
Awesome man! I think you'll like this program.
That's a fine substitution and yes, feel free to add in calves!
I am 6'3 and weigh 200 lbs. I am skinny fat ( i dont look very skinny) with 29% body fat. I have excess fat around my belly and hips . Would you recommend me to do this program, cut my fat percentage and then bulk up ?
Hi Preng,
Yes, this would be an excellent program for someone with your goals.
Do you think there'll be any problem if I jog on the walking day, and walk on the jogging day?
Hi Mikkel,
That should be fine.
When I get later into this program, can I take the walk day, and change it to low-intensity jogging like day 2?
So I'll have two jogging days, and one timed running day.
This should also be fine.
How will it impact the program if I can only do 3 days TOTAL without ability to add the active recovery cardio days? Im accustomed to doing 5 days cardio now....3 days steady state, 2 days HiiT with strength training all 5 days. Im concerned the cut back is going to set me back but my work schedule has changed. If you have any other suggestions for a different 3 day comprehensive program , I'm all ears (Im a 130# 5'6" woman who wants to stay lean)
Hi Dawn,
You should be fine to cut back to 3 weight training days per week. This program is certainly a good one to utilize.
That being said, to maintain leanness with less activity - you may want to make some dietary changes. Consider increasing your protein and fibrous vegetable intake and decreasing your calories appropriately to match your activity level and goals.
Hope this helps!
Hi Dawn,
You might enjoy this program (t can be used for fat burning phases as well): https://www.muscleandstrength.com/workouts/fast-mass-program
Or, if you keen on sticking to 3 days per week - give this one a go: https://www.muscleandstrength.com/workouts/8-week-full-body-womens-worko...
So, 7 or 8 weeks into this, I'm here to tell you it has worked perfectly for me! I love that I am done in under an hour and I'm able to achieve the results I'm looking for in 3 days per week. I used to bust my ass five to six days a week and this is achieving the same thing, if not more. Now.....do you have a similar program I can transition to with the same benefits (fat torching, quick, and continued defining) ?
What is the 1a, 2a, 1b, 2b about? Are those supersets?
Hi Patrick,
Yes, those are supersets.
Hope this helps!
could you recommend a gym routine for me ..i have diabetes and use insulin..currently iam doing supersets..and some cardio...
Can you choose to perform HIIT on the days specified for active recovery? And also if you have no access to a rowing machine or you can't jump rope for shit, is there a substitute?
Hi John,
I personally wouldn't recommend HIIT for active recovery. Any form of cardio will do the trick.
Hope this helps!
Hi Josh! Is it safe to do this program with Intermittent Fasting? I do this program around 7am and have my first meal at 1pm. Thanks!
Hi Jessy,
It's doable, however - I personally don't advocate Intermittent Fasting. If you're goal is fat loss, a calorie deficit is all you need.
Hope this helps!
Hi Josh!
When do I include abs training into this workout?
Thank you!
Hi Ameline,
You can add in ab isolation if you feel it is necessary to accomplish your individual goals. They are not included in this template as this program focuses on getting the best bang for your buck. And since abs will be indirectly targeted during training and every day life, I didnt feel it necessary to add it to the template.
Hope this helps!
Hi Ameline,
Either will work. Personally, I'd add them to my weight training days.
Hope this helps!
I see. When will be the best time to do the abs? After strength training on Mon, Wed, Friday or on active recovery day (Tuesday & Thursday)?
Hi Josh!
I am a lady and have reach my goal weight. Now, I just want to tone up my excess skin and muscle without bulking up. Is this program suitable for me?
Thank you!
Hi Ameline,
Yes, this is a great program for someone with your goals.
Hope this helps!
Thanks Josh! Another quick question, what will the diet be like for someone like me?
Thanks a lot!
Hi Ameline,
You're welcome! Diet is a bit tricky as everyone is different, has different tastes, and will have different availability in food sources due to reasons out of their control.
I'd recommend starting here: https://www.muscleandstrength.com/tools/bmr-calculator
Then going here: https://www.muscleandstrength.com/articles/how-to-calculate-perfect-macros
And finishing up here: https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Hope this helps!
Congratulations on reaching your goal.
Hello, I have taken an In body reading recently and my muscle weight is way higher than expected But I wanted to reduce the fat weight and your program seems fit to do that. I couldn't help but notice though that you do not include any ab workouts. Can you explain why?
Hi Tarek,
Direct abdominal training is not necessary in most instances. The abs are targeted indirectly through nearly every compound exercise. If you wish to add in ab isolation work, you're more than welcome to. But again, it may not be necessary.
Hope this helps!
Hi Josh, just wanted to say that I have enjoyed this routine for about three months now and have so far lost about 28 pounds, I have been mixing up some of the cardio with tabatas instead of skipping rope or the rowing machine and it seems to be ok.
good program!
Hi Simon,
That is awesome! Thank YOU for giving my program a shot. Glad I could help.
Keep up the great work!
Hi Josh,
What would you recommend as a substitute for a push up and pull up for those who may not be physically able to do one or both of those exercises?
Hi Trevor,
Eccentric only variations. See here:
https://www.muscleandstrength.com/exercises/eccentric-only-push-up
https://www.muscleandstrength.com/exercises/eccentric-only-pull-up
Hope this helps!
Hi Josh,
Thank you for this wonderful program, its done wonders so far. I'm in my 3th week and was wondering if there was an alternative exercise for Jump Tucks as those are a bit too intense and hard on my joints.
Hi Omar,
Thanks for giving the program a shot! Glad you're seeing some solid results from it!
Depending on how much aggravation you feel in your joints I'd go with a jumping jack. If that's still too strenuous, I'd recommend a lateral bodyweight lunge.
Hope this helps!
Followed this week's routine with the Jumping Jacks. Was a perfect replacement. Thanks again!
Hi Omar,
Awesome! Glad it helped!
Cheers!
Josh, this is a 3 say workout but I see it has 6 days with the 7th day of rest. Please advise.
Hi Jose,
It is a 3 day weight training workout program.
The cardio is somewhat optional depending on your goals.
Hope this helps!
Hi Josh,
Sorry for my bad english, i'm French ;)
Thank you for this training, he work very well for me !!!
I've one question, for example on incline press ss with skull crushers, i take a 32kg dumbell for incline dumbell press, on the first set i can do 12 reps, on the second just 8 and on the third just 4-5 reps..i respect the 90s rest, on your article you say 12-10-8.
I must take lighter dumbell ? Or do a rest pause for complete the set ?
Thank in advance
Matt
Hi Matthieu,
That is awesome! Thank you for trying out the program! Glad you've seen results from it!
To answer your question, you can do either or. You can stick to the weight and continue performing the exercise until you're able to perform the reps prescribed with good form and then try to increase it again. OR you could drop down to a lighter weight and get the reps in.
If you decide to decrease the weight you are using, try to slow down your rep tempo. This is a good way to progress in your workouts. Once you're able to perform all the reps at a slower tempo, try moving back up in weight again.
Hope this helps!
Thank you very muste for your response Josh ;)
I take a same weight for the three sets if i decide to tke a lighter weight ?
Thanks
Matt
Hi Matthieu,
As the reps decrease for each set you should increase the weight you use.
Hope this helps!
Hi Josh,
Is there a certain calorie intake or macro breakdown that you should follow other this workout plan?
Great read by the way.
Hi Kyle,
Thanks for your kind words! To find your calorie needs, use this tool: https://www.muscleandstrength.com/tools/bmr-calculator
Then, depending on your goals, add or subtract 250-500 calories from the number you get from that calculator. This program was intended to be a shredding program, so subtracting 250-500 cals would be what I'd use.
As far as macros go, go with 0.8-1.0g of protein per lb of bodyweight, ~0.45g of fat per lb of bodyweight, and then fill in the rest of your calories with carbs. You may need to experiment a bit to find what works best for you, but I've found this ratio to be a great starting point.
Hope this helps!
Hi Josh,
could you recommend any substitute exercise for deadlift as I've back problems.
Thanks in advance
Rizwan
Hi Rizwan,
Depending on the severity of your back issues, I'd recommend working with a trainer. You may have some muscle imbalances that a trainer can help you alleviate or provide subtle alterations to the exercise to make it better fit your body type.
Otherwise, you may find this article helpful: https://www.muscleandstrength.com/articles/pain-free-deadlifts
Hope this helps!
Hi,
Could you recommend any substitute exercise instead of Band Pull-A-Part?
Hi Kris,
I would go with a cable face pull or a reverse fly variation.
Hope this helps!