Fat Blaster: 6 Day Weight/Cardio Cutting Workout

M&S Writers
Written By: M&S Writers
September 27th, 2009
Updated: October 27th, 2021
Categories: Workouts Fat Loss
3.5M Reads
Bodybuilder sitting on a bench in the gym
A workout for people who have finished bulking and have excess fat to lose. It combines weight training with 3 days of cardio, and 1 day of rest.
Workout Summary
  • Main Goal
    Lose Fat
  • Workout Type
    Split
  • Training Level
    Intermediate
  • Program Duration10 weeks
  • Days Per Week
    6
  • Time Per Workout30-45 minutes
  • Equipment Required
    Barbell, Bodyweight, Cables, Dumbbells, EZ Bar
  • Target Gender Male & Female
  • Recommended Supps
  • Workout PDF Download Workout

Workout Description

This workout is designed for people who have finished bulking and have some excess fat they'd like to lose. It combines heavy weight training with 3 days of cardio, and 1 day of rest. The choice of cardio is yours, whatever works for you. You can use low intensity early morning cardio or HIIT (high intensity interval training) in the evenings.

With this workout you get out what you put in. Your diet is more important that your workout. Make sure you're around 500 calories per day deficient.

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Fat Blaster: 6 Day Workout

Monday - Chest and Triceps

Exercise Sets Reps
Dumbbell Bench Press* 4 8, 8, 6, 6
Incline Bench Press* 4 8, 8, 6, 6
Cable Crossovers 4 8
Close Grip Bench Press 3 8
Lying Tricep Extension 3 8
Rope Pulldowns 3 8

* Each week switch dumbbell bench press with barbell bench and incline bench with incline dumbbell press.

Tuesday - Abs and Cardio

20 mins core strength exercises (see ab exercises section for core strength exercises), followed by 1 hour of low intensity cardio or 45mins of HIIT.

Wednesday - Back and Biceps

Exercise Sets Reps
Wide Grip Pull Up* 4 8 (slow)
Close Grip Pull Down 4 8, 8, 6, 6
Cable Row 4 8
Barbell Curl 3 8, 8, 6
Incline Bench Dumbbell Curl 3 8
Dumbbell Preacher Curl 3 8

*Finish sets off with slow negatives if you cannot do 8. If you can't do pullups, replace with heavy lat pull downs.

Thursday - Abs and Cardio

20 mins core strength exercises (see ab exercises section for core strength exercises), followed by 1 hour of low intensity cardio or 45mins of HIIT.

Friday - Legs and Shoulders

Exercise Sets Reps
Squat 4 8
Stiff Legged Deadlift 3 8
Leg Curl 3 8, 8, 6
Leg Extension 3 8, 8, 6
Standing Calf Raise 4 15, 12, 10, 8
Military Press 4 8, 8, 6, 6
Dumbbell Lateral Raise 3 8
Bent Over Rev Fly 3 8

Saturday - Abs and Cardio

20 mins core strength exercises (see ab exercises section for core strength exercises), followed by 1 hour of low intensity cardio or 45mins of HIIT.

Sunday - Rest

779 Comments
Jacob K.
Posted on: Thu, 08/24/2023 - 17:41

Hello,
How many ab exercises should be done on "Ab & Cardio Days?" It says 20 minutes, but I'm not sure how many different exercises that should entail.

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Roger
Posted on: Thu, 08/24/2023 - 21:23

We have several workouts that would fit in 20 minutes or less here. Hope this helps.

https://www.muscleandstrength.com/workouts/abs

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Roger
Posted on: Mon, 09/25/2023 - 20:57

Perfectly fine, Jacob. Let us know how you do on this program when you finish.

Jacob K.
Posted on: Tue, 09/12/2023 - 17:00

Thanks. I started this program yesterday and like it so far! One more question, is it OK to alternate types of cardio? For example - Tuesday and Saturday do high intensity then Thursday do 1 hr. Low intensity?

Selvahari Kamaraj
Posted on: Thu, 08/03/2023 - 15:13

I am 86 kg i have good amount of muscles but have more fat also
Will this workout routine and my deficit make me achieve my leaner 75 kg physique

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Roger
Posted on: Sun, 08/20/2023 - 21:28

As long as the deficit isn't too much, then yes. Keep protein high and carbs moderate. Don't shoot for the lowest number of calories possible. Good luck!

Aparajithan
Posted on: Wed, 07/12/2023 - 08:16

Does this plan help with getting rid of love handles?

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Roger
Posted on: Sun, 07/23/2023 - 09:32

It will help with fat loss overall. If you're lean everywhere else but want to lose love handles, then it can help. If you have higher bodyfat, you may notice changes in other places before the midsection. Hope this helps.

Hashem
Posted on: Thu, 06/08/2023 - 02:08

Hi, my goal is to lose fat, but gain muscle at the same time, is this plan satisfies the goal?

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Roger
Posted on: Thu, 06/08/2023 - 09:12

This is primarily for fat loss, but you may notice some muscle gains as well. For the most part, you're going to be losing fat to show the muscle that you already have. There aren't many people that can do both at the same time unless they are complete beginners. You can certainly focus on one more than the other and see great results that way.

Bowie
Posted on: Tue, 05/23/2023 - 21:53

Hi should this be a progressive overload ? Or stay at same weight.
Cheers Bowie

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Roger
Posted on: Thu, 06/01/2023 - 08:40

Good question, Bowie. Go with progressive overload.

Samantha Orr
Posted on: Sun, 08/27/2023 - 12:33

When stating progressive overload is it in reference to that day (or 8, 8, 6, 6=80lb, 80lb, 100lb 100lb) or in reference to increasing every week?

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Roger
Posted on: Mon, 08/28/2023 - 09:18

That day. Apologies for not being clear.

Amir
Posted on: Fri, 04/28/2023 - 13:34

Hey! Will my forearms grow while doing this routine?

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Roger
Posted on: Mon, 05/01/2023 - 13:20

Maybe, but you should prioritize training them if it is that important.

Add reverse curls and wrist curls to the back and biceps day. Similar sets and reps for each.

Amir Ibrahimi
Posted on: Sat, 04/22/2023 - 15:19

Will i gain strength and muscles too while doing this routine?

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Roger
Posted on: Mon, 05/01/2023 - 13:19

This one is more for fat loss. If strength is a priority, you may want to consider a workout like this one.

https://www.muscleandstrength.com/workouts/power-physique-8-week-program

Heisenberg
Posted on: Thu, 04/20/2023 - 10:12

Is this for losing weight only? Im looking for increasing my strength and muscles too.

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Roger
Posted on: Sun, 04/30/2023 - 15:15

If your diet supports those goals, go for it!

Alex
Posted on: Thu, 04/20/2023 - 06:29

When looking at sets and reps, is it best to do 1 set of each exercise or doing all 4 sets of 1 exercise and then 4 sets of the next exercise. Thanks

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Roger
Posted on: Wed, 04/26/2023 - 21:30

Do all sets of one exercise before moving on to the next.

Heisenberg
Posted on: Thu, 04/13/2023 - 13:01

Hey! I'm currently bulking and thinking of starting this routine this week. By doing this routine, will i only lose fat or gain muscles, get stronger and have a better body? Because that's what I'm aiming for.

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Roger
Posted on: Wed, 04/26/2023 - 21:28

This one is primarily for fat loss. Getting bigger and stronger at the same time is possible. Trying to do lose fat, build muscle, and get stronger at the same time is too much for the body, and you won't excel at any of them. Pick one and attack it first. If it's fat loss, then this one can serve you well.

Surya
Posted on: Tue, 03/21/2023 - 02:57

How much wait i hav to
Bcz i am 123 kg guy
Should I take low wait or use heavyweight

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Roger
Posted on: Mon, 03/27/2023 - 20:48

Start with lower weight until you get the form down properly. Then you can start adding weight.

Sara
Posted on: Sun, 02/26/2023 - 20:25

Hi!
Im currently strength training 2 days upper + 2 days lower with 1 conditioning day, 1 aerobic day and 1 rest day. Im looking to add 2 more aerobic workouts. Any suggestion which day it couples best with?

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Roger
Posted on: Mon, 02/27/2023 - 15:08

You could add an aerobic day to one upper body and one to the lower body day.

William Mervin ...
Posted on: Sun, 02/12/2023 - 17:15

Hi!
i gonna start this program from the next week its look great!
i wondering idf i can add the decline bench press after the incline bench press and befor cable crossover?

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Roger
Posted on: Fri, 02/24/2023 - 08:22

Sure! Go for it, and please let us know how it helps you.

Benj Guerrero
Posted on: Tue, 01/31/2023 - 02:17

Just wanna ask if should I do weighted ab workout or not. And how long will I rest before moving to cardio?

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Roger
Posted on: Mon, 02/20/2023 - 20:44

You can do weighted ab exercises if you like. Give yourself a few minutes, but after five minutes or so, get on the cardio.

VAMSHI KRISHNA
Posted on: Mon, 01/30/2023 - 11:37

Can we do daily cardio? Like 10 mins

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Roger
Posted on: Thu, 02/16/2023 - 16:27

Sure can!

Michael
Posted on: Sat, 01/28/2023 - 15:43

Hey is there a higher training level?

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Roger
Posted on: Sun, 01/29/2023 - 12:05

You could try doing these in circuits, Michael. That may provide a better challenge for you.

Michael
Posted on: Fri, 01/27/2023 - 12:09

Do you have an upgrade version of this?

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Roger
Posted on: Sat, 01/28/2023 - 10:29

This section would have plenty for you to choose from, Michael.

https://www.muscleandstrength.com/workouts/fat-loss

Alex E
Posted on: Thu, 01/19/2023 - 13:16

Hello, do you recommend cardio on lifting days such as a 5 minute warm up before lifting and 20-30 minutes after?

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Roger
Posted on: Tue, 01/24/2023 - 07:20

That would be good, Alex. Let us know how it goes.

Tony
Posted on: Tue, 01/17/2023 - 03:38

Hi!
How about to change the reps from 8,8,6,6 per set to 10,10,8,8? Looks less hypertrophy to more like fat loss to me, IMHO. Is there any reason to do “low” number of reps? I’m a bit confused.
Thanks

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Roger
Posted on: Tue, 01/24/2023 - 07:14

6-12 is the general range for hypertrophy. The low reps helps maintain or even improve strength. However, if you would rather focus on more reps, go for it.

Nikita
Posted on: Sat, 12/31/2022 - 04:48

Hello
I have not so heavy weight of dumbbells. Can I increase more reps in order to make more impact on the workout plan? Because after the workout, I feel no sore or little fatigue of light lifting/pushing.

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Roger
Posted on: Sun, 01/08/2023 - 13:06

You can add reps or you can slow down the speed of the reps you're doing. Instead of taking two seconds to lower the weight, take four.

You can also hold contractions (muscles flexed) at the top of each rep for a couple of seconds.

Anwar
Posted on: Tue, 11/01/2022 - 12:12

Hi, I have just started the workout "1 week already". Could you please let me know when, how many caps (CLA, Fishoil and Burner-caps) to be taken per day per time with this workout please?

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Roger
Posted on: Mon, 11/07/2022 - 11:49

Hi, Anwar. The bottles should have instructions as to how much to take. I suggest taking them preworkout, but follow the amounts on the label.

Matt green
Posted on: Fri, 10/14/2022 - 13:23

Being 6 ft 265 with 25% bf ,
would this workout be beneficial or should
I lose more bf first?

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Roger
Posted on: Sat, 10/15/2022 - 11:26

This is the one for you, Matt! Let us know how it works for you if you choose to try it. Thanks for reading M&S!

Geoff B
Posted on: Fri, 10/07/2022 - 13:25

Can you change your rest day from time to time?

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Roger
Posted on: Sun, 10/09/2022 - 15:53

Sure can. If you feel it, take it. Don't force yourself into the gym if you can tell you need the rest.