Torch any unwanted fat right off your body with this 10 week intense fat burning workout routine. This workout is an upper/lower style split with 3 leg days!
Workout Summary

Workout Description

Have you decided it’s time to shred a couple of pounds?

It’s that time of the year. Warmer weather is approaching and you want to look absolutely diced by the time you don the swimming trunks.

So before it gets too hot outside, we’re going to up the octane in your training and torch any unwanted fat you have on your body.

The next 10 weeks will be brutal, but in the end, it’ll be worth it.

Welcome to the 10 Week Fat Torcher.

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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.

Sign up below today to learn and ensure you get the most out of this workout program.

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10 Week Fat Torcher Workout Outline

The goal of this workout is to help you burn fat, mainly through the means of weight training. Of course, this won’t work unless you are in a calorie deficit - but we’ll cover that a bit more in the FAQs section.

Each workout is designed to be intense and contains multiple compound movements to work several different muscle groups at a time and maximize calorie expenditure.

The split is designed into a 5 day upper/lower split with 3 lower body days (the third containing a little extra arm work so you can build a nice pair of guns too). Why three leg days? Because training legs more frequently will help you burn more calories.

It’s only for 10 weeks, you’ll survive.

For your rest periods, keep it at just about 60 seconds for every lift. That should be plenty of time to change out the weight/equipment you’re using and recover from your prior set/exercise.

On your “rest” days from the gym, you’ll perform some lightly active cardio to burn additional calories as well as a core workout to help you build defined abs.

If you have any further questions about the program check out the FAQs or leave them in the comments section below.

Day 1: Lower Body Workout

Exercise Sets Reps
Squat 4 8
Romanian Deadlift 4 10-12
A1. Leg Curl 3 10-15
A2. Rear Lunge 3 10-15
Lateral Lunge 3 12
Calf Raise 4 15-20
Crunch 4 20

Day 2: Upper Body Workout

Exercise Sets Reps
One Arm Dumbbell Row 4 8 Each
Incline Dumbbell Bench Press 4 8
Pull Up 3 10-12
Bench Press 3 10
Lateral Raise 5 10-12
Face Pull 3 15-20
A1. EZ Bar Curl 3 10
A2. French Press 3 10
Lying Leg Raise 4 15-20

Day 3: Lower Body Workout

Exercise Sets Reps
Front Squat 4 10-12
Dumbbell Stiff Legged Deadlift 4 10-12
Leg Press 3 20
Split Squat Jump 3 8 Each
A1. Leg Press Calf Raise 3 15
A2. Donkey Calf Raise 3 15
Crunch 4 20

Day 4: Upper Body Workout

Exercise Sets Reps
A1. Lateral Raise 4 10
A2. Front Raise 4 12
A3. Rear Delt Raise 4 15
Lat Pull Down 5 12, 10, 8, 6, 6
Cable Row 4 12
Smith Machine Row 3 10
Push Up 3 Failure
Lying Leg Raise 4 15-20

Day 5: Cardio & Abs

Perform 40-45 Mins of low-intensity cardio of choice followed by the ab workout outlined below:

Exercise Sets Reps
Crunch 4 20
Oblique Crunch 4 15 Each
Lying Leg Raise 4 15
Ab Bicycle 4 15 Each
Plank 5 1 Min

Day 6: Lower Body & Arms Workout

Exercise Sets Reps
Deadlift 4 6-8
Goblet Squat 4 12-15
Bodyweight Walking Lunge 3 15 Each
Hyperextensions 3 15
A1. Chin Up 3 8
A2. Tricep Dip 3 8
B1. Cable Hammer Curl 3 12
B2. Rope Pressdown 3 12

Day 7: Cardio & Abs

Perform 40-45 Mins of low-intensity cardio of choice followed by the ab workout outlined below:

Exercise Sets Reps
Crunch 4 20
Oblique Crunch 4 15 Each
Lying Leg Raise 4 15
Ab Bicycle 4 15 Each
Plank 5 1 Min

10 Week Fat Torcher FAQs

1. Will this program really help me lose fat?

That’s a complicated question. The workout itself won’t make you lose fat. It will burn calories, yes.

What will inevitably determine whether you are able to lose fat is your genetics, diet, stress, and the amount and quality of your sleep each night.

Unfortunately, there’s not a whole lot you can do about your genetics. But you can certainly maximize what you got.

In terms of diet, I’ll better explain that in the last question of this section.

When it comes to stress, the best thing you can do is be physically active. Exercise is a great stress reliever.

But, also realize, that by being physically active you are also causing stress to your body. This program is intense. So, you’ll have to do your best outside of the gym to limit how you respond to other stressors in life.

Finally, sleep is tricky. You want to ensure you get 7-9 hours each night when possible. But you also want to make sure you have good sleep hygiene to maximize those hours that you are asleep.

2. I only see 7 days… Where’s the rest of this program?

This template is only 7 days long and is intended to be that way. Why?

It makes it easier to track your workouts. The consistency allows you to easily fill out a workout journal and see how you are progressing from week to week. You can also add notes about how you feel before, during, and after each workout. This information is priceless when it comes to making progress.

3. How can I progress with this workout?

Keep that journal handy from the answer above. As you write your notes during and after each workout determine what needs to be done the following weeks.

Fat loss is fairly easy. Much easier than muscle growth - although some would disagree. With muscle growth, to make progress, you have to continuously improve aspects of your workouts making them tougher as time goes on… all while limiting fat gain.

During fat loss phases, it’s all about preserving what muscle you do have while creating a calorie deficit to strip fat right off.

My recommendation is to follow how you feel by reading your workout journal regularly. If you feel like you can move up in weight, increase rep tempo, or decrease your rest periods - go for it.

You have a lot of flexibility here. Just make sure to hit those workouts and keep your diet in check.

How to Progress Your Workouts

4. What should I do after I finish this workout routine?

Take a week to refeed your body and deload from the gym. Hopefully while on vacation or enjoying that warmer weather.

Ask yourself if your goals are the same and if you’re still enjoying this program. If so, I don’t see any reason why you have to change things.

If your goals have changed or you’re simply bored of this program, you can always check out our workout routines database. There’s truly something for everyone in there.

5. Can I use this program if I’m trying to build muscle?


The main differences you should consider though are your diet and progression with the program.

While building muscle, you’ll want to eat in a calorie surplus. Training progression should also be more structured and you should aim to improve upon your training sessions each week.

6. Can I alter this program?

Sure you can! Feel free to substitute exercise, add in additional cardio, and/or make smart subtractions and additions.

This workout is simply a template. And because it is a template, it doesn’t consider many of your individual needs. You’re always more than welcome to modify any of our programs to better fit your individual needs.

7. So, what should my diet look like?

Alright - the one question to rule them all.

Diet during a fat loss phase comes down to two main things:

  1. Eating in a calorie deficit.
  2. Consuming plenty of protein to maintain muscle mass.

So, that being said, a good deficit to be in when performing this program is between 250-500 calories. Simply subtract that amount from your daily calorie needs (figure that out with our calculator).

From there, you’ll want to ensure you’re consuming plenty of protein. Plenty of protein is definitely relative to the individual. A solid guideline during a calorie deficit is about 1g of protein per lb of bodyweight (or goal bodyweight).

As far as other macronutrients go, I’d recommend giving this article on how to calculate your perfect macros a read. It’ll tie up any loose ends to macro-nutrition.

Now, when it comes to food selection, whole foods remain supreme. Get the majority of your calories from vegetables, lean proteins, fibrous carb sources such as whole grains, fruits, and oats, and healthy fat sources such as nuts and seeds.

For more information on fat loss food sources, this step-by-step fat loss diet guide should give you plenty of ideas.

Joseph Cho
Posted on: Mon, 04/08/2024 - 04:12

For lunges, is it better / more effective to do all the reps on one leg and then all the reps on the other leg, or do right leg, left leg, right leg, left leg, etc.

M&S Team Badge
Posted on: Tue, 04/09/2024 - 20:23

I personally prefer alternating, Joseph, but it is up to personal preference. Do both and see which works best for you. No wrong option there!

Posted on: Sun, 04/09/2023 - 22:14

Can I do cross fit or tabata alt to cardio day.

M&S Team Badge
Posted on: Wed, 04/26/2023 - 20:46

I prefer Tabata myself, but yes, you can do either.

Posted on: Mon, 04/12/2021 - 05:53

Is this workout meant for men only or females can also do?
currently, working out at home with dumbbells, what are the alternatives for pull-up and chin-up?

M&S Team Badge
Posted on: Mon, 04/12/2021 - 08:59

Hey Neelam - yes, females can do this workout as well. For pull up alternatives, you can try bent over rows or dumbbell pullovers.

Posted on: Sat, 01/23/2021 - 12:16

Hi, for the rear lunge it’s write 10-15 reps it is each leg or is total? Like lateral lunge.

M&S Team Badge
Posted on: Mon, 01/25/2021 - 10:25

Hey All - reps listed are per leg.

Chris wolfe
Posted on: Fri, 09/11/2020 - 13:30

On the cardio days would 45min boxing routine work

M&S Team Badge
Posted on: Mon, 09/21/2020 - 10:05

Yep, that should be fine Chris.

Posted on: Sat, 08/15/2020 - 16:36

I noted some exercises are 1a and 1b, could you please explain how I should perform them?

M&S Team Badge
Posted on: Wed, 08/19/2020 - 10:51

Hey Jackie

Those are supersets. You'll perform 1 set of A1 and immediately perform 1 set of A2 before you rest. After your rest time, you'll start again with A1 and then to A2.

Posted on: Mon, 03/02/2020 - 10:15

Just to confirm, these workouts are straight sets except where noted supersets, correct? TIA!

M&S Team Badge
Posted on: Tue, 03/03/2020 - 08:37

Hi Lynn,

Yep! That is correct!

Posted on: Thu, 02/06/2020 - 12:44

Hey! Are those cardio & abs days more like active recovery?

M&S Team Badge
Posted on: Thu, 02/06/2020 - 13:53

Hi Ville,


Posted on: Wed, 04/10/2019 - 21:42

Should we be going up on weight after each set?

M&S Team Badge
Posted on: Thu, 04/11/2019 - 10:51

Hi JV,

You can. It depends though, on your preference. At the end of the day, as long as you're progressing over the duration of the workout - you'll see the results you're hoping for.

Hope this helps!

Posted on: Thu, 03/21/2019 - 20:21

Which best nutrition plan would suit with this program?

Jovanny D Gonzalez
Posted on: Mon, 03/18/2019 - 13:13

Should we be doing any cardio on lifting days? I was thinking about doing fasted cardio in the am still on lifting days, and light cardio (15-20 min) after lifting.

M&S Team Badge
Posted on: Tue, 03/19/2019 - 10:54

Hi Jovanny,

That'd be perfect to bump up your total calorie expenditure slightly if you wish to do that.

Posted on: Mon, 03/11/2019 - 07:15

Did I miss where you explained what A1 and B1 mean? Is it super sets? Alternate exercises?

M&S Team Badge
Posted on: Mon, 03/11/2019 - 09:34

Hi Rob,

Yes, those are supersets.

Posted on: Mon, 03/11/2019 - 06:19

Thank you for the program. Could you please clarify what does A1 A2 or B1 B2 mean? Is it kind of alternative or supersets?

M&S Team Badge
Posted on: Mon, 03/11/2019 - 09:34

Hi Vlad,

Those represent supersets.

Hope this helps!

Posted on: Sun, 03/10/2019 - 22:52

How heavy should we be going here, I imagine lighter because we’re doing reps with relatively short breaks? Or should we be going as heavy as we can?

M&S Team Badge
Posted on: Mon, 03/11/2019 - 09:32

Hi IR,

Finish each set feeling as though you have 1-2 reps still left in the tank.