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Workout Summary
Lose Fat
Split
Intermediate
10 weeks
6
30-45 minutes
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar
Male & Female
Download WorkoutWorkout 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.
| Monday - Chest and Triceps | ||
|---|---|---|
| Chest | ||
| Exercise | Sets | Reps |
| Dumbbell Bench Press | 4 | 8, 8, 6, 6 |
| Incline Bench Press | 4 | 8, 8, 6, 6 |
| Cable Crossovers | 4 | 8 |
| Triceps | ||
| Exercise | Sets | Reps |
| Close Grip Bench Press | 3 | 8 |
| Lying Tricep Extension | 3 | 8 |
| Rope Pulldowns | 3 | 8 |
| Notes | ||
| Each week switch dumbbell bench press with barbell bench and incline bench with incline dumbbell press. | ||
| Tuesday - Abs and Cardio | ||
|---|---|---|
| Workout Schedule | ||
| Exercise | Sets | Reps |
| 20mins 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 | ||
|---|---|---|
| Back | ||
| Exercise | Sets | Reps |
| Exercise | Sets | Reps |
| Wide Grip Pull Up | 4 | 8 (slow) |
| Close Grip Pull Down | 4 | 8, 8, 6, 6 |
| Cable Row | 4 | 8 |
| Biceps | ||
| Exercise | Sets | Reps |
| Barbell Curl | 3 | 8, 8, 6 |
| Incline Bench Dumbbell Curl | 3 | 8 |
| Dumbbell Preacher Curl | 3 | 8 |
| Biceps | ||
| Wide grip pull up - 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 | ||
|---|---|---|
| Workout Schedule | ||
| Exercise | Sets | Reps |
| 20mins 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 | ||
|---|---|---|
| Legs | ||
| 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 |
| Shoulders | ||
| Exercise | Sets | Reps |
| Military Press | 4 | 8, 8, 6, 6 |
| Dumbbell Lateral Raise | 3 | 8 |
| Bent Over Rev Fly | 3 | 8 |
| Notes | ||
| None. | ||
| Saturday - Abs and Cardio | ||
|---|---|---|
| Workout Schedule | ||
| Exercise | Sets | Reps |
| 20mins 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 DAY - NO TRAINING
646 Comments+ Post Comment
Hi
my fat % is around 23% and would like to lose fat to reach 18% and gain some muscle, does this programme help
Cheers
Hi Shak,
Sure, it can - when paired with an appropriate diet and lifestyle.
Hope this helps!
One quick question, what rest period do you recommend in between sets? (If any lol)
Hi Denz,
30-45 secs should be a good rest period.
Hope this helps!
Hello,
I have some questions which you may help me answer:
1. I see you mention "You can use low intensity early morning cardio or HIIT (high intensity interval training) in the evenings". I can only workout in the morning, so if I want to do cardio, should I choose only LISS?
2. When I use LISS in the morning, What is better for fat loss, eating before cardio or not? I don't want to lose my muscle either :))
3. Why do we use so much abs workout?
Hi Tieu,
1. You can perform whichever form of cardio you enjoy more and have time to do.
2. Eat before training (1-3 hours before if you can).
3. You can alter this program however you feel to best fit your needs - personally, I barely ever work abs and have visible abs. Abs are more or less predetermined by genetics and visible through a lower body fat percentage.
Hope this helps!
For the ab exercises how many sets/reps do you perform?
i have 15% body fat wht should i go for Shredding /Fat loss or Bulkiness ??????????
Hi Pratik,
Start here: https://www.muscleandstrength.com/articles/how-do-you-know-whether-to-cu...
Hope this helps!
How long should you do this routine as most of mine are 6-8 weeks. Is this about right?
Then change routine?
Hi Chris,
Yes, 6-8 weeks minimum per routine. You're more than welcome to run it longer if you're enjoying it and still seeing results.
Hope this helps!
Was curious to know how, if at all, how this program should differ if I were using it to initially slim down, not necessarily after bulking for a period of time. Should I try to do higher reps of lower weight? More or less cardio? I'm about 5 pounds down after 2 weeks, but would like to drop about 30 pounds more before I focus on much else.
Hi Zack,
This program is plenty to elicit a fat loss response. Just be sure to pair it with a calorie deficit and plenty of sleep each night.
Hope this helps!
this plan for cutting also? my weight is 85kg and i have lot of fat also i need to reduce weight and cuttings as well is this workout for me also?
Hi Ali,
Yes, when paired with a calorie deficit, this program can help you lose fat.
Hope this helps!
Hi Ali,
The weight used is going to vary from person to person. Select a weight you know you can perform for the prescribed number of reps and work up or down from there.
As the reps decrease during your sets, increase the weight you use.
Hope this helps!
hi,
how much weight i have to take ? heavy or medium?
and same weight take in all sets or heavy to low or low to heavy please kindly explain?
thank you
Can i do my hiit session in morning
Hi Deco,
Sure, I don't see why not!
Hope this helps!
Would this work if I were to do the weight training days 6 days a week instead of 3 and have 3 days of abs and HIIT cardio after the weight lifting?
I assume Tuesday and Thursday and Saturday are Abs and cardio days?
Hi Nate,
Yes, that is correct.
Hope this helps!
Are abs and cardio also performed on weightlifting days?
Hi Colin,
Abs and Cardio are performed on Tuesday, Thursday, and Saturday. You could do some LISS after your weight training days if you like, but it's not how this particular program is written.
Hope this helps!
What does the reps mean when it says 8,8,6,6 for a workout?
Hi Anthony,
You do 4 sets. First two sets are 8 reps per set. Last 2 sets are 6 reps per set.
Hope this helps!
Are the exercises meant to be supersetted or done in a circuit or do I complete all 4 sets of one exercise before moving on to the next? If I am to do them all at once, how much rest between sets?
Thanks for the great program!
Hi Noelle,
Complete all the sets of each exercise before moving on to the next exercise.
Question: I'm a 48 yr old female with a history of weight training/running...my goal is to drop 45lbs. For the past 7 weeks I've been doing 30min of HIIT training 4x a week. I want to add weight training 4x a week....is this too much?
Thanks
Hello,
I've gained a lot of muscle this year and I'm trying to cut back on the fat. I just wanted to check, do you do your workout (eg: chest, etc) and then your cardio straight after? Would you have your protein shake before cardio or after it? I want to sustain my muscle growth but lose fat. Any help would be appreciated!
Would you recommend swimming for cardio?
I don't know whether I am allowed to reply here. Anyway, I would personally recommend swimming for cardio. I feel this is the best cardio, and if you love water and know swimming, go for it. Be regular and take laps as much as you can.
Thanks.
I am currently cutting and am currently doing
3 days resistance (full body weight training)
3 days low intensity cardio for 30 minutes (On in between rest days)
My current regimen is
squats - 8 - 12 reps x 2 sets
stiff legged deads - 8 - 12 reps x 2 sets
chin ups - 8 - 12 reps x 2 sets
bent over barbel rows - 8 - 12 reps x 2 sets
barbell shrugs - 8 - 12 reps x 2 sets
incline bench press - 8 - 12 reps x 2 sets
dips - 8 - 12 reps x 2 sets
dumbbell curls - 8 - 12 reps x 2 sets
skull crushers - 8 - 12 reps x 2 sets
shoulder press - 8 - 12 reps x 2 sets
rear delt raise - 8 - 12 reps x 2 sets
calf raises - 8 - 12 reps x 2 sets
V-UPS - 8 - 12 reps x 2 sets
side bends - 8 - 12 reps x 2 sets
Do you feel doing cardio on my rest days for low intensity, 30 minute sessions is enough or should I am to up this ?
My workout is very similar.
I have been doing this for the past month and feel great!!
Mon wed fri Squat Pull Ups Bench Dips Overhead Press
Push Ups Hammer Curls Leg Press Butterfly Machine.
4 Sets of 5 or 6 reps
Tue & Thu 75 mins of mixed cardio and ab work
Sat Sun off.
I have a FAT STOMACH FROM DRINKING & EATING TOO MUCH! But it is GOING DOWN!
Im 49 y/o Male 6ft 3in 267lbs.
Goal 220 Ripped
Any Suggestions??
Would it be alright if I replaced one of the cardio sessions with a circuit workout? It'll help me burn some fat, and also get some extra reps in to finish off my body for the week. I'll still do the Ab workout, just replace Saturday's cardio session with a circuit workout.
Hi,
What would be the alternative for:
1. Cable Crossovers
2. Wide Grip Pull Up
3. Close Grip Pull Down
4. Dumbbell Preacher Curls
5. Bent Over Rev Fly
I want to follow your schedule. So, please let me know soonest.
Thanks.
1. Dumbbell flies
2. Lat pulldowns
3. Chinups
4. Incline Curl
5. Facepull
Hello Mike,
No. 4 is already there as no. 2 in the bicep schedule. So can i do concentration curls (non stop) in place of preacher curls?
At the beginning of the article, you have said that this workout is for those who have finished bulking and want to cut off fat
Well, i am not into bulking at all. I am only interested in fat loss. Can I then follow this schedule? Will sets and reps change? mamimum weight i use is till 5 kg. i cannot use more because of some left upper arm injury that restricts some movements with heavy weights. i am the currentbench press champion buthave stpped practicing with heavy weights. i am a mesomorph with little streak of endomorph
I am athletic 53 ys old female. Yes, i do have fat but only some near core.
Pls let me know the sets and reps for this schedule of weight training
Thanks
Any suggestions on the amount of weight that should be lifted? Approximately what percentage of my one rep max should I be attempting? Should it cycle (i.e. after 4 weeks should I have one unloading week?)
Ldavies,
Let the weight be dictated by the rep range, don't worry about percentages for right now. Start with a weight you can hit for the prescribed rep ranges and then work to increase it each week. I would recommend you deload every 6-9 weeks depending your training intensity and lifestyle demands. More external stress and less sleep may necessitate more frequent deloads.
Great workout routine! Thanks! Any day for forearms?
I'm 5"2' and currently I weigh 146lbs. My target BMI weight is 55kgs. I have been working out for about 9 months already and i'm having trouble loosing more weight. What routine should i follow in order to loose more body fat and weight.
Apply cardio after your workout 20 to 30 min walk on treadmill at 3.3 speed an 1.3 inclined
Low intensity it will help you lose body fat
Hey! Well I've recently joined Gym My height is 5'7'' and weight is 72kg I want to know which work out schedule I should follow ?
Also I want to inquire about stretch marks in my shoulder and chest how can they get off!!
thankyou!!
Apoorv,
I would start with something along these lines:
https://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness...
https://www.muscleandstrength.com/workouts/phul-workout
Like anything in life, you should ease into working out rather than trying to jump in at 6 days a week.
Stretch marks can be from a variety of factors and over time there's a chance they might fade. However, I'm not a dermatologist and that's outside of my scope of practice so I would consult with an expert on that.
Is this program okay for someone with 32 BMI , 188lbs, 5.5' , 35-40%BF?
TC,
Like anything in life, it's best to ease into things rather than going from 0 to 100 in a few days. I wouldn't jump into 6 days/week right off the bat.
I would probably suggest something along the lines of 3-4 days/week of strength training and perhaps 1-2 days of conditioning (1 Weighted carry or sled session/1 Low intensity session (LISS) - i.e. walking, biking, rowing, etc.)
Hi Mike,
I have been training for about 6 months now, with very meagre results. So was asking is it okay to take up this program.
Why do some of the sections say exercise twice in a row? Am I supposed to add a exercise in there?