Doug's mega cutting workout routine is a 4 day split combining weights and cardio designed to lose fat while maintaining muscle mass.
Workout Summary
  • Main Goal
    Lose Fat
  • Workout Type
  • Training Level
  • Program Duration12 weeks
  • Days Per Week
  • Time Per Workout45-60 minutes
  • Equipment Required
    Barbell, Bodyweight, Cables, Dumbbells, EZ Bar
  • Target Gender Male & Female
  • Workout PDF Download Workout

Workout Description

Doug's mega cutting workout routine is designed to lose fat while maintaining muscle mass. A thorough cardio warm up at start of each day, stretches and cardio cool down at the end of the training session.

Workout Notes:

  • Low intensity cardio is performed every day, morning and evenings working up to 40+ minutes each session
  • Abdominals performed after each training session
  • Ab exercises: rope crunch, crossover crunch and hip thrusts. 20-15 reps on each set for abs
  • First two sets on each body part is a warm up set indicated by * are warmup sets
  • Repetition timing is 4-1-4 on main exercises, and 1-1-1 on Tri-Set exercises
  • 45 seconds rest between sets unless indicated

Monday - Shoulders and Triceps

Exercise Sets Reps
Seated Dumbbell Press - (15, 12*)  4  12, 10, 8, 8
A1. Dumbbell Lateral Raise 3 10-12
A2. Dumbbell Reverse Fly 3 10-12
A3. Dumbbell Shrugs 3 10-12
EZ Bar Close Grip Bench - (15, 12*) 4 12, 10, 8, 8
B1. Dumbbell Kickbacks 3 10-12
B2. Overhead Rope Extension 3 10-12
B3. Narrow Grip Pushups 3 Failure


  • Tri sets: No rest between exercises. 60-90 Seconds between each Tri-Set.

Tuesday - Back

Exercise Sets Reps
Reverse Grip Bent Over Row (15*, 12*)  4  12, 10, 8, 8
A1. Wide Grip Pull Down 3 10-12
A2. 1 Arm Cable Row 3 8
A3. Hyper Extensions 3 12-15


  • Tri sets: No rest between exercises. 60-90 Seconds between each Tri-Set.

Thursday - Chest and Biceps

Exercise Sets Reps
Incline Dumbbell Press - (15, 12*) 4 12, 8, 8, 8
A1. Pec Dec 3 10-12
A2. Dumbbell Flys 3 10-12
A3. Push Ups 3 Failure
Dumbbell Curl - (15, 12*) 4 12, 10, 8, 8
B1. EZ Bar Curl 3 10-12
B2. Dumbbell Reverse Curl 3 10-12
B3. Rope Curl 3 10-12


  • Tri sets: No rest between exercises. 60-90 Seconds between each Tri-Set.

Friday - Legs and Calves

Exercise Sets Reps
Squats - (15, 12*) 5 12, 10, 8, 8, 8
A1. Wall Squat 3 12-15
A2. Leg Extension 3 12-15
A3. Sissy Squat 3 20-25
Leg Curls - (12, 15*) 4 12, 10, 10, 10
Straight Leg Deadlifts 3 15, 12, 10
Seated Calf Raise - (10, 12*) 3 12, 10, 10
Standing Calf Raise 3 20, 15, 15


  • Tri sets: No rest between exercises. 60-90 Seconds between each Tri-Set.
  • Wall Squats are performed with back against a wall or door, feet placed approx 2 foot in front.
Posted on: Wed, 03/27/2024 - 13:56

can I do this workout on Saturday, Sunday, Monday and Thursday as I am unable to maintain a 2 day on 1day off and 2 day on schedule?

Thank you,

M&S Team Badge
Posted on: Thu, 03/28/2024 - 20:45

I believe you can, Marie. If you ride this out with that schedule, I hope you'll let us know your results.

Thanks for reading M&S!

Posted on: Mon, 05/17/2021 - 23:38

What about an hour of trampoline jumping at a jump park for 1 hour everyday? Will this sub for cardio two times a day, even abs maybe?

M&S Team Badge
Posted on: Tue, 05/18/2021 - 10:19

Hey Niko - yes, you can use that for cardio. You will still need to perform the ab workouts after your training.

Posted on: Thu, 05/20/2021 - 22:45

I am utilizing a trampoline park doing a pretty intense cardio and feeling it in abs, legs, and lower back/glutes... doing this once a day and then workout. I’m thinking that should work for cardio right?

M&S Team Badge
Posted on: Fri, 05/21/2021 - 09:48

Yep that'll work for cardio!

Posted on: Tue, 04/07/2015 - 16:52

speaking of cardio how long do i need to warm up

Posted on: Wed, 03/18/2015 - 08:06

I have a few questions about this routine. By the way I'm a bit skinny and I want to lose my belly fats.

1. Is this routine applicable for me?
2. How many weeks to do this routine?
3. Was the main exercise is a drop set? 12,10,8,8?
4. And lastly, what do u mean by main exercise about 4 sets. Is it 4 x 12,10,8,8 or just only do the 12,10,8,8 without rest?

Thanks in advance.

Posted on: Mon, 07/12/2021 - 02:23

Hi Prince,

1. If you’re skinny, ignore this workout as it is an intense one targeting for cutting phase mainly
2. 12 weeks would be good enough
3. No, these are progressive overload exercises where you have to increase weight with every set while drop set is a single set where we have to go to failure while reducing weights by 25% on consecutive sub-sets
4. Main exercises includes 4 sets with 90 seconds rest, rep ranges are given with every set that needs to be performed here

Tomas Casiano
Posted on: Thu, 11/13/2014 - 06:06

I see that there is no forearm exercises, what would you recommend?

Posted on: Tue, 09/30/2014 - 03:52

Steve with this routine can I do Cardio just in the morning instead of doing it morning and evening?

Deepanshu Gulati
Posted on: Wed, 09/10/2014 - 03:22

Hi Doug

My friend who is a girl has been doing the four days super set workout schedule for quite a long time but she has not been able to reduce the size of her legs as compared to her upper body and there is lot of non uniformity b/w upper and lower part..So would it be be advisale to go for legs twice a week or what is the way out to get her legs slim.

Posted on: Sun, 06/08/2014 - 13:14

Hi, can I do this routine bit but with HIIT ??

Posted on: Tue, 05/06/2014 - 18:09

The gym which I go to does not have a Hyper Extension machine or anything similar to be able to do that tri-set. Is there any workout recommended to replace that one in this case?

Posted on: Wed, 03/12/2014 - 20:46

Is this routine also suitable for females helping to maintain definition and to tone, using light weights?

Posted on: Thu, 02/28/2019 - 08:19

probably not. You get definition and tone by heavy weights.

Posted on: Wed, 02/19/2014 - 00:36

I might have missed it, but are we only supposed to incline press? No flat all?!!

Posted on: Mon, 02/03/2014 - 09:57

Just stick with a 3 day split and maintain the weight but drop the volume to 5x5

Obviously add cardio in there and eat a NET calorie intake of around a 500 calorie deficit so you dont lose your muscle. Keep protein intak eup and sip BCAAs.

Deep Rathod
Posted on: Sun, 12/29/2013 - 14:10

I want to reduce my love handles

Posted on: Sat, 12/21/2013 - 19:50

What do you mean tri-set x 3 don't understand

Ran D
Posted on: Tue, 10/22/2013 - 15:56

This looks promising.

I'm a bit confused, however, with the warm-up sets. Take the very first exercise...
Exercise Sets Reps
Seated Dumbbell Press - (15, 12*) 4 12, 10, 8, 8

The warm-up sets are the first two, so, that would be 15 and 12 reps each. There are total of four showing here. Does that mean that there are a total of 6 sets? (15, 12, 12, 10, 8, 8) It does seem like overkill. However, if there are only 4 sets, would that mean 15, 12, 10, 8?

Thanks in advance.

Matt a
Posted on: Wed, 10/16/2013 - 18:14

I can only do morning casino on the weekends, can i add some more weights to make up for it?

Posted on: Mon, 09/02/2013 - 15:35

great routine quick question do I need to do the cardio mourning and night or the whole routine?

ricardo gonzalez
Posted on: Tue, 08/20/2013 - 20:15

What does the (15,12*) mean after the exercises ie: Seated Dumbbell Press - (15, 12*)

Posted on: Fri, 08/30/2013 - 03:00

warmup ....
First two sets on each body part is a warm up set indicated by * are warmup sets

Ran D
Posted on: Tue, 10/22/2013 - 15:58

Those are supposed to be the warm up sets. Take a moment and read through the bullet points before jumping to the exercises.

Posted on: Tue, 08/06/2013 - 18:32

Hey steve.
I need ur advice.Um following Mega cutting routine 6days a week and getting great results.This sight is a blessing for those who have vision to transform.Well i just finished MP Assult which gave energy for intence workout.i dont take breakfast i take lunch at 2pm then MP Assult at 3pm nd leave for can i stick to the same routine with Animal cuts…..(no MP Aussult).for example Animal cuts on empty stomach at 10am and then meal at 2pm then Animal cuts at 3pm then gym. Waiting for ur answere.

Luis Emilio Ele...
Posted on: Fri, 08/02/2013 - 00:33

Can i change it to Chest-Triceps, Back-Biceps, Legs-Shoulders?

Posted on: Wed, 06/26/2013 - 08:10

what does this "failure" mean? and how many seconds of rest in each reps? thanks.

Posted on: Tue, 06/11/2013 - 16:41

Steve, can I substitute dead lifts for hyperextensions on back days?

Posted on: Thu, 05/30/2013 - 16:49

what does the 15,12* mean

Posted on: Tue, 05/21/2013 - 18:13

so let me see if I understand about the triset rest time. let say that for the EZ bar curl it says 3 sets of 10 to 12 reps. so that means that I should a set of 30 to 36 reps per exercise and then rest 60-90 sec. or do the set of 10-12 rest 60-90 sec. and on the last set of this do the 10-12 reps and without resting continue with the next exercise? please explain it because I really want to do this but im really confuse with the rest times.

Posted on: Sun, 05/19/2013 - 23:43

How long should I do this workout ?

Posted on: Sat, 05/18/2013 - 19:28

what would be a good exercise to use in place of the pec dec?

Posted on: Sun, 05/12/2013 - 14:42

I am about to start training for a 10k race, first race I have ever run. I want to continue lifting, but wonder how strength training my legs will work in with consistently running miles for the first time. Any tips?

Posted on: Tue, 04/23/2013 - 16:25

Hi Steve is carb back loading a good diet for this type of routine? :)

Posted on: Tue, 04/16/2013 - 19:35

What does the 4-1-4 and 1-1-1 mean for tri sets and main exercises?

Posted on: Tue, 04/16/2013 - 16:07

I like the workout just started but I feel I'm not doing it right because of confusion. What's confusing is the 4-1-4 and 1-1-1 with tri sets, can someone help me with a better understanding on it?

Posted on: Sun, 04/14/2013 - 23:48

hey um, do I need heavy weights on this routine? I'm only 16 years old and I'm a beginner. :)

abdullah noorzad
Posted on: Sun, 04/07/2013 - 12:30

i cant pump my full body

Posted on: Thu, 04/04/2013 - 10:43

Hi, can this routine be reduced to 2days.
Focus remains the same : cuts and fat loss.

Posted on: Thu, 04/04/2013 - 10:31

Hi, can this be reduced to a 2 Day workout regime. Pls advise on the routine. Thnx

Posted on: Mon, 03/18/2013 - 09:43

What does (15,12*) mean. We do 15 reps, thn 12 reps as warmup then do the other 4 sets as 12,10,8,8 etc? 6 sets for that exercise?

Ran D
Posted on: Tue, 10/22/2013 - 15:59

I'm curious about the same thing. It seems like a total of 6 sets there would be overkill.

Posted on: Sat, 03/09/2013 - 10:48

Why is there only 1 shoulder exercise?

Posted on: Thu, 02/28/2013 - 17:27

Does this mean I have to go to the gym 3 times a day? Morning and evening cardio and then lifting at some point? Who has time for this?

Posted on: Fri, 02/15/2013 - 15:26

Great great great, it's really difficult but i feel the burn and my muscles working. When i finish i'm really tired but mentally i am very satisfied! THANKS

Posted on: Sun, 12/23/2012 - 16:33

Solid regiment!!! I think the most critical part is to make sure you are hitting 4-1-4 timings. Thanks for the workout posting.

Posted on: Wed, 12/06/2017 - 08:44

I don’t understand the rep timing 4-1-4 or 1-1-1? Can you clue me in?

Posted on: Sun, 12/02/2012 - 19:53

I'm trying to get back into a solid routine at the gym. I'm looking to lose weight but I'd also like to add some muscle mass. Would it be a good idea to do this workout until I drop weight and then switch to another workout?