This intense 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!
Workout Summary

Workout 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 for 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

6 Day Workout Schedule

This workout uses a rotating schedule that works in terms of days on and days off instead of lining up specific workouts with differnt days of the week (ie. Monday, Wednesday, Friday). The recommended schedule is as follows:

  • Day 1: Workout A - Chest and Triceps
  • Day 2: Workout A - Back and Biceps
  • Day 3: Workout A - Legs and Shoulders
  • Day 4: Rest
  • Day 5: Workout B - Chest and Triceps
  • Day 6: Workout B - Back and Biceps
  • Day 7: Workout B - Legs and Shoulders
  • Day 8: Rest
  • Day 9: Start back with Workout A - Chest and Triceps

6 Day Fat Loss Workout

Workout A - Chest and Triceps

Exercise Sets Reps
Incline Dumbbell Press 4 12-15
Flat Dumbbell Press 3 12
Incline Flys 3 12
Pec Deck 3 12
Skull Crushers 4 12-15
Rope Extensions 3 12
Straight Bar Pushdowns 3 12
Rope Crunch 4 20-25
Hanging Knee Raise 4 20-25

Workout A - Back and Biceps

Exercise Sets Reps
Wide Grip Chins 4 12-15
Wide Grip Rows 3 12
Narrow Grip Pulldown 4 12-15
Hyper Extensions 3 12
Concentration Curls 4 12-15
EZ Bar Curl 3 12

Workout A - Legs and Shoulders

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
Dumbbell Shoulders Press 4 12-15
Cable Lateral Raise 3 12
Reverse Cable Fly 3 12
Smith Machine Shrugs 4 12-15
Rope Crunch 4 20-25
Hanging Knee Raise 4 20-25

Workout B - Chest and Triceps

Exercise Sets Reps
Incline Barbell Press 4 12-15
Flat Barbell Press 3 12
Flat Flys 3 12
Cable Crossovers 3 12
Reverse Grip Pushdown 4 12-15
Dumbbell Kickbacks 3 12
Dumbbell Extension 3 12
Weighted Incline Crunches 4 20-25
Hip Thrusts 4 20-25

Workout B - Back and Biceps

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
Preacher Curl 4 12-15
Dumbbell Curl 3 12

Workout B - Legs and Shoulders

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
Smith Machine Press 4 12-15
Dumbbell Lateral Raises 3 12
Dumbbell Rear Delt Flys 3 12
Upright Rows 3 12
Weighted Incline Crunches 4 20-25
Hip Thrusts 4 20-25

 

1.2K Comments
Atharva
Posted on: Wed, 07/20/2022 - 04:27

Hey can cardio be replaced with 1 hour intensive zumba or aerobics pre/post workout i like this plan but due to time crunch 2 hours of cardio plus strength training would be a lot.

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Roger
Posted on: Thu, 07/28/2022 - 08:37

Hello, Atharva. Yes, Zumba or an aerobics class counts as cardio. So make the switch and let us know how it goes for you.

Thank you for reading M&S!

Jonathan
Posted on: Mon, 07/18/2022 - 10:39

So I walk about 20k steps a day.
I do the gym later in the evening around
7pm. I don't have much time for an hour
Of cardio two times a day. Will this effect
My workout being I'm already getting 20k steps in?

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Roger
Posted on: Tue, 07/26/2022 - 19:46

Some cardio would still be beneficial, but you definitely do NOT need an hour. Most people don't do 20k steps a day.

humber
Posted on: Mon, 06/27/2022 - 11:50

Can i use this for bulk, building muscle?

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Roger
Posted on: Tue, 06/28/2022 - 09:40

Hello, Humber! You could, but your nutrition is going to have to be on point because this was meant to support weight loss. If you want this program, then check out this guide for more about how to eat for size.

https://www.muscleandstrength.com/articles/complete-guide-how-to-increas...

Jay
Posted on: Fri, 06/24/2022 - 19:14

Hey Roger,

For the cardio is this up to an hour for a day or up to an hour for two cardio sessions in that day I.e up to 2 hours of cardio a day?

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Roger
Posted on: Mon, 06/27/2022 - 08:49

Hey Jay, my understanding is that it is up to 2 hours a day in total. Personally, I think unless you have a LOT of weight to lose, 2 30-minute sessions (1 hour total) would suffice.

Arda
Posted on: Sun, 05/22/2022 - 04:06

Hi,I was doing PPL but in Push day I feel my shoulders are not working very well because of chest.So I decided to change my split like this but Can I use for Bulk.I will change exercices and rep ranges,I like the schema of routine.

pavle
Posted on: Mon, 04/25/2022 - 10:26

Do i need to cut my calories,while doing these workouts?

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Roger
Posted on: Thu, 05/19/2022 - 20:24

Hi, Pavle. If the goal is fat loss, then yes, cutting calories within reason is best.

Paul Filipoiu
Posted on: Tue, 04/12/2022 - 04:01

Hi,
I like this split very much, but the rep range I prefer the one from your 5day split. Can I use those rep ranges? E.G. 20,15,12,10 ?

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Roger
Posted on: Thu, 04/28/2022 - 09:51

Hello, Paul. If you prefer that rep range, then feel free to use it.

Shin
Posted on: Fri, 04/08/2022 - 00:40

Can a beginner do advanced programs?

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Roger
Posted on: Mon, 04/25/2022 - 20:25

Not recommended, Shin. Beginners need to learn the mechanics of exercises and master how to make the muscles work as hard as possible before taking on any of our advanced workouts.

Mav
Posted on: Mon, 03/28/2022 - 22:15

What are the rest times for this routine? Thanks

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Roger
Posted on: Thu, 03/31/2022 - 10:01

Hi, Mav. Start with one minute rest between sets. As you progress, decrease the rest time by five seconds when you're capable. If you can do all the sets with 45 seconds of rest in between, then you've made substantial progress.

Terrel
Posted on: Sun, 03/20/2022 - 05:36

What exercise can I substitute for wide grip chins if I’m unable to do a pull up?

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Roger
Posted on: Sat, 03/26/2022 - 18:29

Go with wide grip lat pulldowns, Terrel. If you have access to a pull-up assistant, do that one if you like.

Harry Black
Posted on: Thu, 03/17/2022 - 11:45

Weighted “incline” crunches? Or is that meant to be “decline?”
Thanks amigo.

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Roger
Posted on: Tue, 03/22/2022 - 19:00

It actually should, Harry. I'll pass that on to my editor. Thanks!

Trevor
Posted on: Mon, 03/14/2022 - 08:22

Is it ok to follow a KETO diet while doing this program

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Roger
Posted on: Wed, 03/16/2022 - 21:21

Hi, Trevor. It's fine to follow Keto. If at any point you start noticing a lack of energy or stall in results, you may want to make a temporary switch. But as long as you see improvements and feel well, go for it!

Ian
Posted on: Sun, 01/30/2022 - 04:14

Hi there, as an intermediate trainer, wondering if you should lift as heavy as possible (near fail for min 8 reps) then decrease weight each set? Thanks

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Roger
Posted on: Sun, 01/30/2022 - 09:28

Hi, Ian. That is one approach. The more popular method is to start with lighter weight on the first set, add weight on the second set, and then go all-out with the most weight possible on the final set.

Jake
Posted on: Thu, 01/27/2022 - 16:55

Hello. I am trying to do this to cut weight as it has worked in the past(lost 30lbs in 3 months on this!) I want to run this again for a month if not a little more to cut some stubborn weight, will this hypertrophy cutting routine affect my boxing performance though?

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Roger
Posted on: Fri, 01/28/2022 - 10:02

It shouldn't, so long as you monitor your recovery and nutrition, Jake.

Sakshi Jain
Posted on: Fri, 12/17/2021 - 03:52

Hey, I am having lower belly fat which is stubborn. Could you please prepare a 6 days program with pics and the name of exercises for girls. It will be really helpful.

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Roger
Posted on: Fri, 12/17/2021 - 15:46

The lower belly fat is usually the last to go, Sakshi. Stick with it. As for your suggestion, I'll pass it on to the editors and perhaps a program can be published in the future. Thanks!

alan
Posted on: Tue, 11/02/2021 - 15:45

Hello is it ok to workout from sunday to friday
and rest in saturday
and how much time should i do cardio before every workout
Thanks

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Roger
Posted on: Tue, 11/02/2021 - 19:48

Hi, Alan. Yes, you can do Sunday through Friday with Saturday off.

Do around 10 minutes of cardio to warm up before working out.

Chuck Morgan
Posted on: Sat, 10/30/2021 - 10:31

Haven’t lifted in over 10 years. Started back with this program and very low weights. One month in and my 56 year old body is stronger, less daily pain, and in much better aerobic state. Thanks for such a detailed, easy to follow program!

Harsh Kumar
Posted on: Thu, 09/30/2021 - 07:19

Hey, I am an intermediate lifter, I get my form right and believe to have a good muscle and mind connection. So far 1st week is going fine. But I wanted to ask you is it okay if I train all 6 days without rest and then take Sundays off, as my gym stays closed on Sundays. Also, I am doing HIIT 50 Sec active 25 Sec rest that is skipping rope to a total of 20 rounds in 26 Minutes in the morning before breaking fast. Is it all right if am unable to do cardio at night as I have 6 days straight workout and 1 day off?

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Roger
Posted on: Wed, 10/13/2021 - 16:09

Hey Harsh. Make sure your sleep and nutrition are absolutely on point if you're going to train all six days in a row. That said, if that is what you have to do, do it well.

Regarding the cardio, if you're doing the HIIT in the AM, then don't worry about the evening cardio. That time would be better served getting rest.

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Roger
Posted on: Tue, 12/14/2021 - 18:10

Six days straight is ok so long as you recover properly and take complete rest on that Sunday. In most cases, more rest time would be beneficial. In this instance, it won't have a negative impact.

Subhasish Behera
Posted on: Sun, 12/12/2021 - 21:07

As said doing a six days straight and a Sunday off workout, Isn't it going to make a negative impact on your fat loss results as you planned it the way?

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Roger
Posted on: Tue, 12/14/2021 - 18:10

Six days straight is ok so long as you recover properly and take complete rest on that Sunday. In most cases, more rest time would be beneficial. In this instance, it won't have a negative impact.

Reuben George
Posted on: Wed, 09/08/2021 - 07:28

Hi.Can you tell me when to do cardio before going to gym.. and what warmup should I do before workout?

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Roger
Posted on: Thu, 09/23/2021 - 13:16

Hi, Reuben. The cardio can be as simple as walking or using an elliptical if you train at a gym. As for warming up, give this a try.

https://www.muscleandstrength.com/workouts/the-best-15-minute-warm-up

Algert Afesllari
Posted on: Tue, 07/27/2021 - 14:36

Hello i want to lose fatt , what is my plan diet for me, im 37 year a+ 1.77 cm 92 kg thank you

AA
Posted on: Mon, 07/26/2021 - 12:23

Hi is there any cardio workouts you could refer me to, to use as my low intensity cardio?

AA
Posted on: Mon, 07/26/2021 - 05:29

Hey am I suppose to do a little cardio of my own along with these workouts (which I’m assuming is to help build and shape the muscle) ?

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Abigail
Posted on: Mon, 07/26/2021 - 11:43

AA - 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.

Sam
Posted on: Thu, 07/22/2021 - 11:59

Great programme and enjoying so far thanks. Just wanted to check on single arm exercises (concentration curls/dumbbell kickbacks for example) is it 4x12/3x12 each arm or 4x6/3x6 per side?

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Abigail
Posted on: Fri, 07/23/2021 - 09:49

Hey Sam - glad you're liking the program. The reps listed are per side, so 12 each arm.

Dax
Posted on: Fri, 07/16/2021 - 14:31

Hi, I want to lose as much fat as possible before my birthday in September. I have 8 weeks, and I like the sound of the 6 week program listed here. However, I'm confused about the cardio. Is it saying to do cardio twice per day with each session being up to an hour? Also, is the weight workout a separate workout in the day, meaning that the warm-up and cool-down sessions around the weight routine is even more cardio? That's all unclear to me. Also, how heavy do the weights need to be during this fat-blasting phase? I usually work out at home and have only lighter weights. I don't want to go back into a gym until I feel it is truly safe. Thank you in advance!

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Abigail
Posted on: Mon, 07/19/2021 - 09:43

Hey Dax - for the cardio, you can do up to 2 sessions per day at up to an hour for each session. Warm-up and cool-down for each weight routine shouldn't be a substantial amount of cardio. 5-10 minutes of dynamic stretching and movement is sufficient to get the blood flowing and your body warm. The weight that you use should be one that is challenging but still allows you to move safely and with proper form for the given number of reps.

Dax
Posted on: Mon, 07/19/2021 - 10:25

Thank you, Abigail! That was very helpful. One last question I forgot to ask is if I can or should do cardio even on rest days? Are they for resting from lifting or all exercise?

Thanks again!
Dax

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Abigail
Posted on: Wed, 07/21/2021 - 11:24

Hey Dax - you should have at least one complete rest day per week.

Algert Afesllari
Posted on: Tue, 07/27/2021 - 13:29

Hello do you habe any diet plan for losing fat im 38 year 1.77 cm , like this program for exercies??