Fat Blaster: 6 Day Weight/Cardio Cutting Workout

M&S Writers
Written By: M&S Writers
September 27th, 2009
Updated: March 24th, 2021
Categories: Workouts Fat Loss
3.1M Reads
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

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?

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?

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

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?

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


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.

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.

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!

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?

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?

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....


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?

Posted on: Mon, 06/15/2020 - 03:37

Yes it will. I know this reply is late. But it’s all in your diet. Get your macros right and this combined with cardio will work.

Arpit Tiwari
Posted on: Tue, 10/22/2019 - 00:02

My body fat is about 18to20%. Can i do this .,? One more thing can i replace my lunch with one scoop of whey protein and an apple.and can you suggest me any program.with high rep range

Arpit Tiwari
Posted on: Mon, 10/21/2019 - 00:07

I am endomorph. My body fat is about 18 to 20%. Can i do this ..if yes then how long. And can i replace my lunch with one scoop of whey protein with one apple . please answer as quick as possible. Help me out .thank you

Posted on: Thu, 07/18/2019 - 05:58

This is a bit too much cardio could I do half hour slow run instead of an hour?

Posted on: Wed, 05/22/2019 - 06:23

Why the descending reps on certain sets? Is it that you should lift heavy enough that you cant keep up the same reps or should you add weight on the lower rep sets?

Posted on: Fri, 04/05/2019 - 01:14

What supplements should be taken and when please?

Tyler Spence
Posted on: Mon, 09/07/2020 - 13:24

I take Creatine Monohydrate, and hydrowhey protein, it seems to work for me, I’m also 5’10” and 175 lbs. so it may be different for you.

Posted on: Mon, 02/25/2019 - 21:14

When I’m lifting weights, can I stay consistent with my weightlifting like no more than 45lbs ? I’m trying to. Cut weight. Or does it depends??

Posted on: Mon, 01/14/2019 - 08:03

Sorry if thud has already been asked but can't find it in the comments. What would you suggest the rest timr be between each set and between each exercise.

Thank you

Posted on: Tue, 01/08/2019 - 20:45

Can you suggest me a routine for 4 days a week. Main goal is to lose body mass and build muscles.
I weigh 190 pounds and stand at 5'8".
Would like to add 20 minute cardio for each workout day (would not prefer to go beyond the 4 day workout plan as my work keeps me tight). Confused whether to add it before or after workouts.
Also, can you share some warm up drills that I can incorporate. Thanks in advance.

Posted on: Wed, 04/24/2019 - 10:59

No, I can’t

Posted on: Tue, 12/11/2018 - 18:33

Would this workout be good if I am trying to get back into lifting and working out in general after a few years? I need to lose about 30 pounds and would like to get toned up in the process. Do you have any idea what workout would be best? I've lifted a lot in my life so it doesn't have to be super simple either.

Posted on: Wed, 12/12/2018 - 09:55

Hi Bob,

It depends. I think this program is a fine program for people with fat loss goals. However, seeing that you're coming off a layoff, I'd generally recommend full body workouts.

Hope this helps!

Posted on: Fri, 11/09/2018 - 17:55

45 minutes of HIIT? That seems like a whole lot to do at one time, especially when it's that or only 15 minutes longer of LISS. What type of HIIT are you suggesting?

Posted on: Thu, 10/25/2018 - 09:26

Appreciate it for this post, I am a big fan of this internet site would like to continue updated.

Posted on: Thu, 10/25/2018 - 10:36

Please do! Let us know how it goes!

Posted on: Mon, 10/08/2018 - 06:14

I should be on a caloriee deficit during this pogram right?

Posted on: Mon, 10/08/2018 - 12:55

Hi Kumar,

Slight to moderate calorie deficits are always the better long-term approach.

Hope this helps!

Posted on: Wed, 07/11/2018 - 19:52


I was looking for a workout to mix weight training and HIIT. Do you recommend this workout for none bodybuilders or do you have another that would have a mix of just HIIT days and wieght training days? Basically I was looking to do weight training Monday Wednesday and Friday, with HIIT workouts Tuesday and Thursday, so that I am building muscle but also losing fat.


Posted on: Mon, 07/16/2018 - 04:43

Difficult if not impossible to lose fat and build muscle at the same time. Losing weight requires you be in a caloric deficit, and building muscle requires caloric excess. When I was brand new to training, I was very successful at losing fat and gaining muscle...or so it appeared. It was mostly shedding excess fat, allowing me to be able to see my muscles. Since you're looking for a workout with weight training and cardio, this appears to be right up your alley!

Yo mama
Posted on: Fri, 09/13/2019 - 06:02

When you are just beginning with exercising or getting back at it after taking considerable break or have gifted genetics, either way it is very much possible and in fact easy to lose fat and build muscle at the same time. The concept of "Need to be in caloric surplus" only starts to apply to regular gym goers.

Karen Cain
Posted on: Sat, 07/07/2018 - 10:59

I am wanting to do to this workout and currently train this same split but really lack consistency and structure in my resistance training days in terms if reps and sets choice of exercise etc. I using a fairly well structured meal plan and intermittent fasting which is working quite well and i have had about 2% body fat and 4.5 kg loss over 6 weeks so the diet side seems to be ok. I feel it could be better with a solid program I can stick to for 10 to 12 weeks to shred the remaining body fat. My main goal is to lose furthur 6% body fat. ANY fedback or suggestions would be greatly appriciated.

MEAL:16:8 intermittent fasting
MON WED FRI 45min Cardio
TUE THU SAT Resistance.( Same body part split)
The calorie intake varies during the week.
3 low cal days (1200 -1300kcal) 3 medium (1400-1500kcal) and 1 high (1900kcal) this averages about 1500kcal/day.

I have 2 questions:
*My TDEE is approx 2350kcal / day so deficit is 800kcal on avg and this workout recommend 500kal deficient.

*The low calorie days are on my 3 cardio days only.in fasted state so I finsh training just before the eating window commences. But start resistance after I can eat so I can have shake pre and post workout.


Posted on: Thu, 06/07/2018 - 11:32

Hi, do you think it's okay to do 20mins of hiit cardio on all the workouts which don't suggest cardio ? Or should I just leave it to the suggested days and do an hour

Posted on: Fri, 06/08/2018 - 08:48

Hi Tom,

Sure, that should be fine.

Hope this helps!

Posted on: Thu, 05/31/2018 - 11:44

Just a few question as some of the exercises I don't have the equipment for. Can I swap these in the following (From - To):

1. Cable Crossovers - Dumbbell Flyes
2. Rope Pulldowns - Two Hand Standing Dumbbell Extensions
3. Close Grip Pull Down - Dumbbell Deadlift
4. Cable Row - Tripod Dumbbell Row

I have just realised it seems like a lot of dumbbells haha. Thanks for your advice in advance.

Posted on: Thu, 05/31/2018 - 12:21

Hi Higack,

Yes, all of those substitutions seem that they would be a good fit given your lack of access to the proper equipment.

Hope this helps!

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