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
3.7M 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

Muhammad Mohsin
Posted on: Wed, 07/03/2024 - 02:28


I am 28 years old male with a height of 5'4" and a body weight of 185.4 lbs (84.1 KG). I want to lose fat (get under the recommended BMI value according to my height) and build muscles that are not too buffed, but more like lean muscles and a bit of muscle to keep unwanted calories from turning into fat.

Will this workout work for me or would you recommend any other workout?

M&S Team Badge
Posted on: Mon, 07/08/2024 - 07:56

I believe you picked the right one and recommend you go all in on this. Best of luck, and let us know how the program helps you if you choose to take it on. Thank you for reading M&S!

Posted on: Tue, 06/25/2024 - 03:34

Am 6ft and I'm 118 kgs whts the best workout schedule

M&S Team Badge
Posted on: Wed, 06/26/2024 - 19:42

Hi Abdullah, to be honest, you did not give me much info here. Are you new to training? Which is more important for you, fat loss or building muscle, and do you have any health issues I should know about?

Posted on: Fri, 06/07/2024 - 17:38

Am 5.10 and 85kgs currently I've to
75 to 77 kgs by following this plan how many days it would take and what should be the daily calorie intake

M&S Team Badge
Posted on: Fri, 06/14/2024 - 07:55

A realistic timeline would be 8-10 weeks if you commit fully and stay consistent.

You can learn more about how to set up your nutrition here.


Mike smit
Posted on: Sun, 05/19/2024 - 19:57

So i was wondering what kind of rest i should be calculating with this schedule like inbetween every set and/or between different exercises.

M&S Team Badge
Posted on: Wed, 05/22/2024 - 08:57

60 seconds between sets and 90-120 between exercises.

Posted on: Fri, 05/10/2024 - 09:29

My weight is 93kg and height is 5.7ft

Plz suggest me best fat loss workout plan


M&S Team Badge
Posted on: Wed, 05/22/2024 - 08:56

This one you wrote the comment on would serve you well.

Posted on: Sat, 03/23/2024 - 09:44

I’ve been doing this routine for 3 months, I have lost 5lbs and my body is starting to look better. I keep my calories at 1600-1800 a day. I like that this routine hits all my muscles. Each week I’m getting better at the pull ups which is the hardest. My question is it seems like i should be losing more weight, i think i need a more cardio workout routine. It’s hard to balance out wanting to cut fat and gain muscle, I have a lot of muscle I’ve been workout out pretty much my whole life, i just have never been able to get rid of belly fat. I know that diet is a huge factor.
Age 30
Current weight 167
Height 5/8

M&S Team Badge
Posted on: Wed, 03/27/2024 - 07:56

Hi Nate, if you're looking better, then my guess is you lost more than the scale is saying. A body composition test may confirm that you lost several pounds of fat and built some muscle, which would make the scale show the five pound loss.

I would suggest getting a bodyfat test done, and then you could step up the fat loss efforts by increasing cardio. Let me know if you get that test done and maybe we can figure out that cardio component.

Charlie W
Posted on: Mon, 03/18/2024 - 20:17

I see there’s no arm day focus workouts for the split. Is it ok if I add some during my cardio/ab days?

M&S Team Badge
Posted on: Tue, 03/26/2024 - 07:11

No arm day and that is by design because the triceps are working with chest and biceps with back. That said, you could throw a movement or two for biceps and another move or two for triceps on that cardio/ab day, but I don't recommend a full arm workout beyond that.

Vipul Bagga
Posted on: Wed, 01/31/2024 - 10:47


I'm thinking of following this plan, could you please suggest or have any diet plan as well to go along with this plan, or estimate calories i should intake - My current weight is 80Kg & height is 5'7.5

M&S Team Badge
Posted on: Wed, 01/31/2024 - 12:22

Hi Vipul, this fat loss guide should help you create the diet that will best suit your goals.


Terry gillies
Posted on: Tue, 01/23/2024 - 05:38


Been doing this but my shoulder clicks when lifting heavy
So I'm thinking trying the exact same work out but doing 12 to 15 reps with lighter weights. Will this still burn excess fat? I've got about 2 stone I want to loose. Thanks

M&S Team Badge
Posted on: Mon, 01/29/2024 - 19:20

The change will be fine, Terry. This slight change isn't going to make or break your potential. The diet, cardio, and recovery are more important for your fat loss goals.

Posted on: Sun, 12/31/2023 - 06:34

Can I do sprint interval training on the cardio days which will include 4-6 sprints of 20 seconds with 3 minutes of rest. Would you recommend this or this is too much as SIT is very exhausting.

M&S Team Badge
Posted on: Sun, 12/31/2023 - 21:25

I don't see a problem with this, myself. Just pay attention to your recovery and make sure you're properly warmed up before starting the sprints.

Posted on: Thu, 12/28/2023 - 11:15

I know this is crazy, but I am making gains w/ this workout and enjoying it big time !

Sudharsan Sivaraman
Posted on: Sun, 12/17/2023 - 13:28

I've not been bulking, but I'm trying to build muscle and do a bit of cardio at the same time. Would you recommend this routine for it? Or do you have something else that I can use? Thank you

M&S Team Badge
Posted on: Thu, 12/28/2023 - 20:49

I think this could help you build a little bit of muscle as well. We do have other options for you to consider though.


Quincy Dean
Posted on: Tue, 11/14/2023 - 09:40

Do you think this workout will help to lose around 10 to 15 pounds of body fat?

M&S Team Badge
Posted on: Mon, 11/27/2023 - 19:38

I believe it can, Quincy. If you take it on, please share your results with us. We love success stories!

Quincy Dean
Posted on: Mon, 11/27/2023 - 20:04

Ok will do. Had to take a week off working on getting my blood pressure down. Do you think this workout will still be ok with me having a few blood pressure issues?

M&S Team Badge
Posted on: Thu, 11/30/2023 - 20:25

As long as you're following your doctor's guidance and know to back off if/when you do feel any issues, then yes.

Posted on: Mon, 10/23/2023 - 04:45


I just recovered from an accident. Which prohibeted me for the last 10 Weeks to lift. But I did some cardio and abs. However I gained some unwanted weight. Would you recommend this workout or should I rather start out with something like this: https://www.muscleandstrength.com/workouts/12-week-fat-destroyer?


M&S Team Badge
Posted on: Tue, 10/24/2023 - 08:51

You can't go wrong with either, Benjamin, but this one may be simpler to perform as a way to get back on the horse so to speak. If you don't notice any results on this after four weeks and feel you're ready to push it, make a switch to the other one.

Thenks for reading M&S, and best of luck!

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

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.

M&S Team Badge
Posted on: Thu, 08/24/2023 - 21:23

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


M&S Team Badge
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

M&S Team Badge
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!

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

Does this plan help with getting rid of love handles?

M&S Team Badge
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.

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?

M&S Team Badge
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.

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

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

M&S Team Badge
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?

M&S Team Badge
Posted on: Mon, 08/28/2023 - 09:18

That day. Apologies for not being clear.

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

Hey! Will my forearms grow while doing this routine?

M&S Team Badge
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?

M&S Team Badge
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.


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

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

M&S Team Badge
Posted on: Sun, 04/30/2023 - 15:15

If your diet supports those goals, go for it!

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