Workout Summary
- Main GoalLose Fat
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration10 weeks
- Days Per Week6
- Time Per Workout30-45 minutes
- Equipment RequiredBarbell, 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.
744 Comments
Hey is there a higher training level?
You could try doing these in circuits, Michael. That may provide a better challenge for you.
Do you have an upgrade version of this?
This section would have plenty for you to choose from, Michael.
https://www.muscleandstrength.com/workouts/fat-loss
Hello, do you recommend cardio on lifting days such as a 5 minute warm up before lifting and 20-30 minutes after?
That would be good, Alex. Let us know how it goes.
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
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.
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.
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.
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?
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.
Being 6 ft 265 with 25% bf ,
would this workout be beneficial or should
I lose more bf first?
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!
Can you change your rest day from time to time?
Sure can. If you feel it, take it. Don't force yourself into the gym if you can tell you need the rest.
Hi, I currently do a 5 day split with no cardio for weight loss it’s working well and losing 1lb a week trying to keep as much muscle as possible I don’t want to change much but 1-2lb is ok so would like to add in cardio but my question would this be ok to drop day 6 (a cardio day) and just do mon-fri 2 days cardio instead of 3 but both as directed
Go for it, Mark. Thanks for reading M&S!
How much time would you spend resting in between sets and new exercises ?
60 seconds rest between sets and exercises, Prince.
My time for leg day which typically takes me a bit longer is limited.
Can I do shoulders the day before or after instead without losing the benefits of this plan?
Hi, Annette. If you're going to train shoulders around legs, do it the day after. If your recovery and nutrition is on point, you should be okay.
would you recommend doing 50%-75% weight when on lift days or stick with what is comfortable?
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%.
Is there a diet plan that you can recommend that will pair well with this plan?
Here is an article that can help you set one up for yourself, Sohail!
https://www.muscleandstrength.com/articles/set-up-fat-loss-diet-plan
How do i progress every week? Should I add more weight per week?
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.
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?
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.
Do you do any cardio on lift days? Or just a few minutes to warm up?
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.
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
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.
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
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.
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.
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.
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.
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.
What do you recommend as rest time?
Should i do superset?
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.
Can we stick to this schedule after 12 weeks or is there any good follow up to this program?
Hey PW - yes, you can continue this program after the 12 weeks
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.
Hey Josh - that's perfect!
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
Hey Iman - the day of the week for each workout/cardio session is listed above in the heading of each workout table.
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?
Hey Gavin - yes you can do that!