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
3.3M 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
  • Training Level
  • Program Duration10 weeks
  • Days Per Week
  • 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.

Recommended: Need help losing fat? Take our Free Fat Loss Course

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

Posted on: Tue, 04/19/2022 - 12:04

would you recommend doing 50%-75% weight when on lift days or stick with what is comfortable?

M&S Team Badge
Posted on: Thu, 04/28/2022 - 21:19

Hi, Arthur. You should be pushing yourself within reason. If those percentages are in relation to your one rep max, then 50-75 is a good range, with the last set being closer to 75%.

Posted on: Sun, 01/16/2022 - 05:39

Is there a diet plan that you can recommend that will pair well with this plan?

M&S Team Badge
Posted on: Mon, 01/17/2022 - 17:53

Here is an article that can help you set one up for yourself, Sohail!


Steven Dela Cruz
Posted on: Mon, 12/27/2021 - 02:40

How do i progress every week? Should I add more weight per week?

M&S Team Badge
Posted on: Mon, 12/27/2021 - 09:27

Hey Steven, if you max out the reps with the weights you chose, then yes, go up. If you hit the minimal rep range, stick with that weight until you reach the max rep range.

erin brown
Posted on: Thu, 12/16/2021 - 10:32

This is a cutting program that I'm really interested in. Just curious about the length of cardio suggested on the off days. I see other programs that suggest no more than 20 minutes. Is it due to the programming itself? I read a lot on your site that suggests cardio isn't necessary to lose body fat as long as you're in a caloric deficit, should I just adjust my length of cardio depending on how my body responds to the cut?

M&S Team Badge
Posted on: Fri, 12/17/2021 - 15:36

What's up, Erin? Each program has its own recommendations that have workouts and cardio designed to work together. Adjusting the calories based on the results your seeing is definitely wise. If you notice changes with only 15 minutes, stick with it. If you need 25, bump it up.

Posted on: Tue, 11/30/2021 - 20:29

Do you do any cardio on lift days? Or just a few minutes to warm up?

M&S Team Badge
Posted on: Wed, 12/01/2021 - 21:22

This program recommends cardio on off days only, so you would just warm up for a few minutes on training days. If you feel you need more, do 15 minutes of moderate cardio post-lifting if you like.

Gulmakay Zaman
Posted on: Thu, 11/04/2021 - 18:04

Hey,so im new here,i am interested in the fat blaster 10 week workout plan,
My questions are
1)there are no superswts mentioned on strength training days so what about that?
2) on abs and cardio days,45 mins hiit or cardio is reccomended so wat should we go for, elliptical,tresadmill? Also doing 45 mins of hiit is too hard

M&S Team Badge
Posted on: Fri, 11/05/2021 - 18:53

Hi, Gulmakay. Supersets aren't required for fat loss, but if you want to pair two exercises up and do supersets, go for it.

Go for whatever you like with the cardio. The articles does state that you can use lower intensity cardio as well. You could also go HIIT for as long as you can, and then go low for the rest of the 45 minutes.

Posted on: Mon, 10/18/2021 - 09:23

Close Grip Bench Press can be done in normal bench with an EZ bar? (Bench press alwayas occupied in my gym)

The same for cable , can I use machine row? Easyier access in my gym

M&S Team Badge
Posted on: Mon, 10/18/2021 - 20:46

Hi, JS. Do what you gotta do to get the workout in. Gyms can be crowded and it could be difficult to access what you need. Your ideas could work.

Posted on: Fri, 10/01/2021 - 17:16

Hello, for this program should the cardio be performed in a fasted state ?. Just wanna make sure what's recommended way to preserve muscle while going through this program.

M&S Team Badge
Posted on: Thu, 10/14/2021 - 20:19

Hi, Farz. You shouldn't do cardio first thing in the morning on this program, but make sure it's been a couple of hours since your last meal before you do the core and cardio workouts. Hope this helps.

Posted on: Wed, 11/24/2021 - 01:55

What is the downside of doing cardio first thing in the morning? With my schedule I typically try to do cardio when I wake up and lift later in the day.

M&S Team Badge
Posted on: Wed, 11/24/2021 - 19:43

Hey Michael, for this program in particular, the workouts are designed so that the cardio is more effective because the glycogen storage of the muscles will be depleted. There are many programs and trainers that feel cardio is best performed as you suggested. Furthermore, if that is the only time you have available to do it, then do what you need to do.

Justin Lévesque
Posted on: Mon, 08/30/2021 - 14:58

What do you recommend as rest time?

Should i do superset?

M&S Team Badge
Posted on: Mon, 09/13/2021 - 20:30

Hi, Justin. Start by resting for around 90 seconds between sets. As you improve, decrease your rest time by five seconds until you are able to rest for 45-60 seconds between sets.

Posted on: Mon, 07/12/2021 - 15:22

Can we stick to this schedule after 12 weeks or is there any good follow up to this program?

M&S Team Badge
Posted on: Tue, 07/13/2021 - 09:42

Hey PW - yes, you can continue this program after the 12 weeks

Posted on: Tue, 07/06/2021 - 15:52

I already take a 45 min karate class twice a week with tons of ab work.
Would that be considered as my cardio?
I'll add a 30 minute jog to get my third cardio day.
Thanks for input.

M&S Team Badge
Posted on: Wed, 07/07/2021 - 09:52

Hey Josh - that's perfect!

Posted on: Tue, 07/06/2021 - 13:23

Could I know the day of training resistance should I do cardio because I'm doing cardio 3 times in a week and 3 time training resistance

M&S Team Badge
Posted on: Wed, 07/07/2021 - 09:53

Hey Iman - the day of the week for each workout/cardio session is listed above in the heading of each workout table.

Gavin Grady
Posted on: Mon, 05/31/2021 - 11:59

Hi guys, would it be ok to do a pre-post work workout with this to half the days in the gym! So do the 3 weight sessions on a mon-wed-fri morning, and the 3 cardio/ab sessions on a mon-wed-fri evening?

M&S Team Badge
Posted on: Fri, 06/04/2021 - 10:28

Hey Gavin - yes you can do that!

Michael Costa
Posted on: Wed, 03/31/2021 - 12:12

Hi, I was taking creatine while bulking and now that im using this workout for cutting is taking creatine still ok?

M&S Team Badge
Posted on: Thu, 04/01/2021 - 09:28

Hey Michael - yes, you can still use creatine while cutting.

Posted on: Wed, 03/24/2021 - 14:12

What weights would you recommend for this workout program

M&S Team Badge
Posted on: Thu, 03/25/2021 - 09:44

Hey Vagner - weight will vary by individual. You should choose a weight that you can move safely and with proper form for the given number of reps. You should have 1-2 reps left in the tank when you finish a set.

Posted on: Sat, 03/13/2021 - 18:09

Hey I’m currently stuck in a position for losing weight I’ve been doing strength and body weight trainings for a year now and now I am switching to HITT training and 2x Cardio a day and I am losing weight but I’m thinking it’s about time I start getting into a cut position I’ve got the muscle and everything but I don’t know if I should start while I’m at 64.1kgs please help.

Posted on: Tue, 12/01/2020 - 23:00

I recently joined a gym in august 2020 & I am 20 years old & 5'4 & weight ( 63) kg. I am trying to lose fat from face, stomach and want some abs. But I am confused that if I start taking less calorie as I needed then maybe I will lose some weight & I don't want to lose weight. So can u please give some suggestion about what should I do?

M&S Team Badge
Posted on: Wed, 12/02/2020 - 09:12

Hey Ankit - a solid diet paired with consistency in the gym will get you to your goals. In order to lose fat, you must lose weight. That occurs in a caloric deficit. Use our BMR calculator to determine your daily caloric needs. Subtract 500 calories from that number and that will be your caloric intake for weight loss.

Posted on: Mon, 11/09/2020 - 05:18


M&S Team Badge
Posted on: Mon, 11/09/2020 - 10:36

Hey ZABI - the biggest factor in losing fat is diet. A solid diet paired with consistent workouts will get you results.

Posted on: Tue, 10/27/2020 - 13:54

I have just stated weightlifting as of July this yearand am noticing I am getting the most toned in my arms, chest and legs. I am 5’3 and weight 121 lbs I am skinny fat all my weight is in my abdominal area I’ve noticed since weight lifting it’s spread to other areas of my stomach and hip areas. I consistently eat a healthy diet not religiously tracking macros but following diet for sure. I don’t know if I should give this program longer or add more cardio to my workouts.

M&S Team Badge
Posted on: Thu, 10/29/2020 - 09:17

Hey Crystal - do you know about how many calories you're consuming daily? Your diet plays the largest part in fat loss.

John Thomas
Posted on: Sat, 10/17/2020 - 16:52

I am 70 years old I workout gym 4 days a week take 2 days arrest I watched hunderd 30 pounds now I want to try to get cut by main problem is I have a form of a pigeon chess with a little bit of stomach I've lost no Summerside fat but I still have the stomach to go to I looked at your workout there's no problem there just want to know what weight you recommend and you think this will work for somebody my age I eat good I eat healthy.

M&S Team Badge
Posted on: Mon, 10/19/2020 - 09:27
Posted on: Sat, 10/10/2020 - 10:05


This plan looks great but I have a question about the intentional order of the workouts - I am a "beginner" but avid runner and on the weekends I like to do a very long run (for me) at 6+ miles and then another day of 6+ miles of walking. This is done for health and enjoyment equally. So, I think doing my legs workout would be too much on my legs in 3 days. Do you think I can switch out leg day on Friday for either Monday's chest work out or even Wednesday workout? If there is a purpose to having Friday to leg day, I do not want to disrupt this and I still want to keep the split of M/W/F as my lift days.

Please let me know!

M&S Team Badge
Posted on: Mon, 10/12/2020 - 11:45

Hey Derock - it's best to follow the program as written. Are you looking for a 3 day workout program?

M&S Team Badge
Posted on: Mon, 10/19/2020 - 09:19

Derock - ahh I see what you're saying now. Swapping those days shouldn't be a problem. I don't think we have a program that incorporates running and lifting like you describe. That is a fantastic idea for a program, and I'll be adding that to our list of article ideas.

Posted on: Mon, 10/19/2020 - 18:49

Great! I'm going ahead with this one. My only remaining questions are:

1)how long should one rest in between sets?
2)do you use the same weight for every set or should it increase? If increase, what is typical increase percentage?

M&S Team Badge
Posted on: Tue, 10/20/2020 - 09:30

Rest times between sets should be kept to 30-60 seconds. For the larger compound movements, you'll be closer to that 60 second mark.

Weight will increase as the number of reps decrease. The weight should be something you can move safely and with correct form for the given number of reps.

Posted on: Fri, 10/16/2020 - 10:39

I am looking for a 6 day program where its 3 lifting and 3 cardio. This one is a great fit but my problem is timing. If I lift M W F but do my running T Th S with Saturday being my long run that require fresher legs, it may make more sense to move my leg day to Monday instead of Friday. I was curious that if doing so would counteract or hurt me...which now that I think about it, I can't see why it would as long as the work outs are done.

Do you have a 5 or 6 day program that is lifting and fat loss for runners and includes running time in the program?

Posted on: Fri, 09/18/2020 - 10:56

HI -
I’m currently doing something similar to this but running 5 days a week and lifting 5 days - so 4 days I have two-a day workouts with easy am run and PM weights.
M - Chest ./ Back / Triceps / Biceps
T - Am run ; PM - Legs / Shoulders
Wed - Run
Thurs - Am run ; PM - Chest / Triceps
Fir - Am run ; PM = Back / Biceps
Sat - Legs / Shoulders
Sun - run
Curious if you have a plan like this BUT more curious on nutritional strategies and macros for this. I’m getting much stronger and in better shape but abdominal fat seems to be coming along for the ride....


M&S Team Badge
Posted on: Fri, 09/25/2020 - 15:52

Hey Tone - have you used our BRM calculator to determine your basic caloric needs for the day? https://www.muscleandstrength.com/tools/bmr-calculator

Here's our 5 Day Muscle and Strength Building Workout: https://www.muscleandstrength.com/workouts/5-day-muscle-and-strength-bui...

Check out our expert guide on nutrition: https://www.muscleandstrength.com/expert-guides/workout-nutrition

Posted on: Thu, 01/30/2020 - 12:42

Hi im currently trying to lose a lot of stomach fat but gain weight in my lower body. Im 5’3 165lbs and im trying to figure out if i should focus more on cardio or combine it with weightlifting. Would this workout plan be good for me?