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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.
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The course will teach you how your body loses fat, how to utilize workout plans on our website to maximize fat loss, how to eat for fat loss, how to supplement to lose body fat and how to track your progress.
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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!
84 Comments+ Post Comment
Hi Josh, thanks for this workout! I'm just wondering why the day 2 and day 3 sessions both have squats in them because I was just concerned about leg recovery. If ever, would it also be possible to substitute the day 3 with Front Squats instead? Thanks again!
Hi Jake,
Sure, you can sub in front squats if you wish.
I just want to say thanks for putting these programs and information together. It's very comprehensive and easy to follow.
You're welcome, Christina! Glad you found them helpful.
I have 3 day workout schedule. Normally i workout 6 days per week. And sleep 7-8 hours. So in my rest day can i do cardio ? Is it good or bad.?
Hi Chathura,
Sure, you can do cardio on your rest day. Often times, that is preferred.
Hi Josh!
how many grams of protein/carbs per body weight do you recommend for this program? and how many kg / pounds do you recommend increasing each workout per week?
Hi Luis,
There's an email course sign up after the intro of this article that I wrote and covers all of that information and more fairly in-depthly and really well. When you sign up for it the email should send part 1 pretty quickly - make sure it doesn't end up in your spam folder and if it does, please move it into your inbox :)
I love this workout because it's the perfect mix of strength and cardio in about 45 mins, 3 days per
week. I can't find anymore structured like this. Can you put out more like it for when this one is exhausted?
Hi Dawn,
Glad you like it! We'll def see what we can do!
Hi Josh,
My name is Robert and I currently 23 years old and weighing roughly 164. I do not know my current body fat percentage, but I am looking to lose my stomach fat and chest fat, but also get more muscle (skinny fat). Do you think this would work for me, or do I need to go often/higher intensity?
I have been going to the gym for 3-4 weeks now, and have lost about 11 pounds while eating roughly 1700 calories a day (two eggs in morning, steak and broccoli for lunch, chicken/steak/fish for dinner with a vegetable, and chicken, zucchini, and broccoli afterwards). Do you think this is good, or do I need to make adjustments?
Thank you.
Hi Robert,
The program listed is an excellent one to start on. Unfortunately, you can't choose where you lose fat from. It takes being consistent with your diet and exercise for the long-term to get to a healthy body composition and weight.
In terms of diet, it might be a little low - but again, there are too many factors that would need to be analyzed to determine optimal nutrition. I'd recommend reading the following resources - they should help you be able to create a diet that is perfect for your own individual needs.
Start Here: https://www.muscleandstrength.com/tools/bmr-calculator
Go Here: https://www.muscleandstrength.com/articles/how-to-calculate-perfect-macros
Finish Up Here: https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Hope this helps!
Hi Josh
My name is imre i am 182cm high And weights 91kg
Im 15 years old.
I want that vcut And sixpack And stuff.
Will this program help me?
Hi Imre,
I'd recommend giving this a read and then choosing a program for yourself from there: https://www.muscleandstrength.com/expert-guides/teenage-bodybuilding
Hi Josh
I,m a 56yr old dad bod. Fat round the tummy and man boobs lol....going to try the 3day split shred.. I've also problems with curls due to breaking my right arm and leg so squats are tricky any tips for alternatives
Hi David,
With injury history, I generally recommend people work with a trainer in person. Injuries affect one's movement patterns and adds an element that is too difficult to recommend advice on over the internet.
I'm sure it's not the answer you were hoping for, but it's the best I can provide.
Hi Josh,
I'm 18 years of age, 6'3 and 203 lbs with a big frame. I would say i'm slightly muscular with fat around the chest, belly and love handle regions. I recently joined a local gym last week and I've been doing general workouts using different machines, cable machines and dumbbells without really a plan of attack. However I have loved going to the gym every time and I am excited to continue. Do you reckon that this workout plan is good to lose fat in the regions mentioned and also would it be okay to possibly go another extra 4th day to lift weights as I'm worried about losing muscle and my big frame? Thanks
Hi Joe,
That's awesome dude! Yes, this program is perfect for those with fat loss goals and yes you can add an additional day to the workout if you'd like.
It is important to know that you can spot reduce/select where you want to shed weight from. You can train the area and try to build muscle in problem areas, however, when it comes to fat loss - where you lose fat is going to be highly dependent on your genetics.
Hope this helps!
Hey Josh,
I currently train 4-5 days per week heavy compounds plus accessories and will be switching to give this routine a go. Goal is to lean out a bit for the summer. Currently 5'10" 165, been eating about 1900-2000 cals on this cut But i never really do cardio. Do you think I should add in some Cals for the additional cardio, of just stick to the 1900-2000 and see how the body responds and adjust accordingly
Hi Mike,
That's tough man, as I'm unsure how many calories you'll burn using this program vs the one you've currently been on. You can certainly experiment with a few extra calories and see how your body reacts.
Hello -
I am 5 foot 10, weigh about 78kg (172 pounds) and have around 14-15 percent body fat. I want to lose a bit of weight to look leaner and more cut, however I dont want to lose muscle at the same time. With this program I am doing 3 1hour sessions of Resistence (hypertrophy) and 2 cardio days (high intensity). would you reccommend i continue this, or add more cardio instead? thank you
Hi Oliver,
This workout is suitable for someone with your goals. To preserve muscle mass, give this a read:
https://www.muscleandstrength.com/articles/best-way-to-preserve-muscle-w...
Hi,
With the sets/reps, do I perform these as mentioned adding a little weight each set, or do I start off by doing 12 reps for each set and and weight each week?
Hi Paul,
You can do whichever you prefer. For this workout, I'd stick to a rep range and try to increase the weight used when able.
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!