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Workout Summary
Lose Fat
Split
Advanced
6 weeks
6
60-75 minutes
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Male & Female
Download WorkoutWorkout Description
Doug's intense 6 day cutting routine hits each muscle group twice a week on a 3 days on, 1 day off schedule. Use this routine to burn fat and get ripped! Read workout notes fro cardio schedule to go with this workout.
Workout notes:
- This routine is performed on a 3 days on and 1 day off per week.
- A thorough cardio warm up at start of each day, stretches and cardio cool down at the end of the training session.
- Cardio is low intensity for up to an hour twice per day; First thing in the morning before breakfast and evening time, at least 2 hrs before bedtime.
- 30 Seconds rest only between sets.
- Rep timing of 2-1-2 performed on each exercise
Daily Workout Schedule:
| Day 1 - Chest and Triceps | ||
|---|---|---|
| Chest | ||
| Exercise | Sets | Reps |
| Incline Dumbbell Press | 4 | 12-15 |
| Flat Dumbbell Press | 3 | 12 |
| Incline Flys | 3 | 12 |
| Pec Deck | 3 | 12 |
| Triceps | ||
| Exercise | Sets | Reps |
| Skull Crushers | 4 | 12-15 |
| Rope Extensions | 3 | 12 |
| Straight Bar Pushdowns | 3 | 12 |
| Abdominals | ||
| Exercise | Sets | Reps |
| Rope Crunch | 4 | 20-25 |
| Hanging Knee Raise | 4 | 20-25 |
| Day 2 - Back and Biceps | ||
|---|---|---|
| Back | ||
| Exercise | Sets | Reps |
| Wide Grip Chins | 4 | 12-15 |
| Wide Grip Rows | 3 | 12 |
| Narrow Grip Pulldown | 4 | 12-15 |
| Hyper Extensions | 3 | 12 |
| Biceps | ||
| Exercise | Sets | Reps |
| Concentration Curls | 4 | 12-15 |
| EZ Bar Curl | 3 | 12 |
| Day 3 - Legs and Shoulders | ||
|---|---|---|
| Legs | ||
| Exercise | Sets | Reps |
| Squats | 4 | 12-15 |
| Leg Extensions | 3 | 12 |
| Leg Curl | 4 | 12-15 |
| Stiff Leg Deadlifts | 3 | 12 |
| Seated Calf Raise | 3 | 12 |
| Shoulders | ||
| Exercise | Sets | Reps |
| Dumbbell Shoulders Press | 4 | 12-15 |
| Cable Lateral Raise | 3 | 12 |
| Reverse Cable Fly | 3 | 12 |
| Smith Machine Shrugs | 4 | 12-15 |
| Abdominals | ||
| Exercise | Sets | Reps |
| Rope Crunch | 4 | 20-25 |
| Hanging Knee Raise | 4 | 20-25 |
Day 4: Rest Day
| Day 5 - Chest and Triceps | ||
|---|---|---|
| Chest | ||
| Exercise | Sets | Reps |
| Incline Barbell Press | 4 | 12-15 |
| Flat Barbell Press | 3 | 12 |
| Flat Flys | 3 | 12 |
| Cable Crossovers | 3 | 12 |
| Triceps | ||
| Exercise | Sets | Reps |
| Reverse Grip Pushdown | 4 | 12-15 |
| Dumbbell Kickbacks | 3 | 12 |
| Dumbbell Extension | 3 | 12 |
| Abdominals | ||
| Exercise | Sets | Reps |
| Weighted Incline Crunches | 4 | 20-25 |
| Hip Thrusts | 4 | 20-25 |
| Day 6 - Back and Biceps | ||
|---|---|---|
| Back | ||
| Exercise | Sets | Reps |
| Wide Grip Pulldowns | 4 | 12-15 |
| Bent Over Dumbbell Rows | 3 | 12 |
| Good Mornings | 3 | 12 |
| One Arm Dumbbell Row | 3 | 12 |
| Biceps | ||
| Exercise | Sets | Reps |
| Preacher Curl | 4 | 12-15 |
| Dumbbell Curl | 3 | 12 |
| Day 7 - Legs and Shoulders | ||
|---|---|---|
| Legs | ||
| Exercise | Sets | Reps |
| Leg Press | 4 | 12-15 |
| Lunges | 3 | 12 |
| Leg Curl | 4 | 12-15 |
| Straight Leg Deadlifts | 3 | 12 |
| Standing Calf Raises | 3 | 12-15 |
| Shoulders | ||
| Exercise | Sets | Reps |
| Smith Machine Press | 4 | 12-15 |
| Dumbbell Lateral Raises | 3 | 12 |
| Dumbbell Rear Delt Flys | 3 | 12 |
| Upright Rows | 3 | 12 |
| Abdominals | ||
| Exercise | Sets | Reps |
| Weighted Incline Crunches | 4 | 20-25 |
| Hip Thrusts | 4 | 20-25 |
1.1K Comments+ Post Comment
I have been in a regular gym routine, 5-6 days a week for a while now, and I want to cut fat and build mass. I had only been doing cardio, sweating pounds away in the sauna, and circuit training on a select few weight machines. I am planning to use this routine for at least 1 6-week session. My question is: what is the eating regiment suggested for this workout? I have done the basics, cut out high fats and sugars, no excessive white carbs, drink around 2 gallons of water a day, eat lean meats, green veggies for each meal, breakfast every morning, a protein shake in the afternoon and after the gym. But I feel like I'm missing something. Any words of advice would help.
Hi Nate,
Find your maintenance level calories with our bmr calculator here: https://www.muscleandstrength.com/tools/bmr-calculator
From there subtract ~250-500 calories to put yourself in a calorie deficit if your goal is fat loss. Aim to eat that amount of calories each day through nutritious food sources.
Hope this helps!
Hi Dough,
My name is Marta.. I am Fitness instructor and I've been teaching around 6 classes per week of hit workout... well I want burn more body fat but increase my muscle and not lose... do you think this is the best program for me? I really liked this plan... what do you think?
Building muscle and burning fat is pretty tough to do at the same time for natural trainers. To burn unwanted fat, you need to be eating at a caloric deficit. To build muscle, you need to be eating at a surplus. This routine would help you maintain muscle while you lost fat if you keep a high protein intake and a caloric deficit.
For each set do we increase the weight?
Do you have other suggestions for cardio? Maybe a HIIT routine?
Thank you
Hi Robin,
Sure you could set up your workouts that way. Personally, I'd use the same weight for each set and try to move up in weight slightly week to week.
In terms of cardio, you're more than welcome to add in your favorite forms of cardio to the tailend of these workouts and on any off days. HIIT is a great selection for the days in which you workout as you can pack a lot into a short session.
Whatever you do, make sure the cardio you select doesn't negatively affect your ability to recover from your weight training sessions.
Hope this helps!
Can we use this workout for muscle gain ???
Hi Aniket,
Yes, performing this workout while consuming a sufficient caloric and protein intake should help you build muscle.
Hi Doug,
In regards to the cardio, are you saying both cardio sessions for up to an hour each or to total an hour? Also is the second one immediately after your weightlifting session or later in the evening? Thank you
just confused on leg/shoulders day; one day straight leg deadlift, and the other stiff leg deadlift. are they not the same? is it supposed to be the same exercise or was it a mistake? any alternatives if it was a mistake?
Hey Doug, Just started your 6 day workout routine today. Should I start at a lower weight and increase weight on each rep?
Do you intermingle the exercises or perform them in the order they are listed?
Hi, I wonder if I can do cardio deferent time, because of my work and school schedule.
You workout on Week 1: Mon, Tue, Wed, Thursday off, Fri, Sat, Sun; Wk 2 same as Week 1?
Hey Doug wondering if I have to take the two off days a week or could I just go right from the leg and shoulder day right into the chest day the next day? Then take an off day after I role through the whole 6 workouts
No you don't to do that. Your front shoulder muscles are used heavily on chest day and they will need some time to recover after shoulder day.
When the new week starts should I do abs on Day 1 after doing them on Day 7? Or rotate accordingly?
Hi Steven, just wanted to clarify, is there a rest day after day 7? or would you reset back to day 1 workout? Thanks!
Hey all I'm looking for a work out that does not include squats or deadlift. It's been a few months now that I'm recovering from a herniated disc and lumbar. The Dr said no squats or dead lifts I'm 5foot5 male 28 years old. I need a work out that can help me loose weight and get a great looking body. I feel great to the point out I can do squats. Please help me find a work out. Also what weight can I start with I'm new to working out it's been a while.
is the dumbbell bent row consider wide or close grip row. just asking because in the first back day you have wide grip row and two pulldowns close and wide. just want to be sure.
this workout seems killer on your shoulders
I'm 210 n I'm trying to lose fat n gain muscle n more lean is this the right workout plan for me can someone please help me?
Do more reps with less weights. The no. Of more reps you do will more lose your fat
That's a common misconception. You will lose fat, yeah, along with what muscle you have.
hi im merlino is the load in each set is increasing or not? and it is ok if i will not take suplements? and have no diet
Will this work if u do everything but the hour of cardio before and after. I just don't have time for with work but can do everything emse
Anyone know what are good supplements to take for an ectomorph body type?
Hello, I've been going to gym for about a year now, and I've succeeded in dropping my weight from around to 200 to around 180. I've been doing a lot of cardio and, coupled with some upper-body stuff. I am wanting to get serious about building muscle mass, and I was wondering if this is a good workout for someone like me? Thanks.
Dear all,
can someone help me i want to take hydroxycut, isolate whey protein and bcaa amino acids with this workout i need a plan and timing to take them my weight 220 pounds and 6 feet.
Thanks in advance ,
Best regards
I love this website ....
Hi,
I forgot to ask about the weights - do we add weights in each week, in a progressive overload style?
Plan looks good, although 30s rest spuds like a killer!
The cardio: is it liss or would you do hiit too?
Could cardio be done post weights in the evening?
30 mins run ?
Hi,
Looks a good plan.
A few questions if I may.
What diet would you suggest?
I have been training around 2 years and only recently started taking things up a notch and stick to a plan.
For the weights, you say I go as heavy as possible - does that mean the same weight for each set?
Or decrease weight to enable each set to complete with the appropriate number of reps?
Diet wise, would carb cycling on a low x 4 days, 1 x high be appropriate for this routine?
Thanks!
Hi,
Looks a good plan.
A few questions if I may.
What diet would you suggest?
I have been training around 2 years and only recently started taking things up a notch and stick to a plan.
Diet wise, would carb cycling on a low x 4 days, 1 x high be appropriate for this routine?
Thanks!
I am kind of heavy and bulky and have a lot of fat, but at the same time I'm not as strong as I would like to be. For this workout could I use weights that I would like to reach and max out until I can finally do the numbers of reps recommended? Or is this a terrible idea? If so is there another workout that you would recommend? Thanks!
Any more exercisees
can you please explain how Rep timing of 2-1-2 performed on each exercise?
Hi Doug,
just wondering for how long would you do your 6 day cutting routine for before you change to a new routine?
Does the rest day rotate every 4th day, or is it fixed???
Good Morning,
I find that I definitely am losing weight but also size. I'm 26, about 215-220 and the height of my mass building routine I was 230. Do you suggest a hybrid version of this program and more meals?
Thanks,
John
I've been hitting the gym for nearly a year now. I've gained about 20 pounds so far. I'm looking to get up to 175. Will this program help me reach that goal?
ive been on a super-set routine for weight loss the past 2 months. its been good, ive lost 23 pounds(im 5'9 started at 230lbs) and put on a few pounds of muscle but have kinda hit a wall with my progress. i want to try this routine out. but i have 2 questions- 1) how heavy should i be lifting with this routine?? 2) do i still take protein shake after workout??
Does this work for muscle gaining aswell?
Hello, What is your opinion on doing this great routine without any supplementation on the side. My doctor advised me not to take anything, I'm 36, 250 lb. been training on & off for almost 15 years.
Who many week i will continew this...????
This may be a silly question, this is a 6 day workout I started the workout on sunday. I am planning next week out. My off day is tomorrow then sunday, then Thursday... how do I percent this? Please help. Thanks
Okay so coming up on my first cut after 5 months of successful bulking. I am sure this program will be great for me but could I do 6 on 1 day off then go back into 6. Like start on Sunday so my rest day will be on a Saturday instead of the next Sunday. Just wondering because of work scheduling and the differentiation every week. Thanks!
This routine is not for the faint hearted. By far the most difficult routine I've some since I started lifting.
hi, im 24 and have put on about 15 pounds since summer hopefully all muscle. could you involve hiit training for 1 of the 2 cardio sessions a couple days of the week?
Hi Steve,
I am 19 years old, generally in-shape and have been lifting weights consistently 3 weeks now. I am 110 pounds and don't intend on losing weight, but want to cut fat and gain lean muscle and appear "toned", do you think this will be a good workout for me? Also I try to eat as healthy as possible, but my diet isn't wonderful, will i still see results?
Hi Steve,
I'm 19 years old, 6ft 1in , 203 lbs, i am a beginner, i have been working our for the past 1 and 1/2 month,
I want to lose fat while building some muscle , i was wondering if this would be a correct workout for me, or should i go with a less intense workout(3-4 days a week)
Thanks