Workout Summary
- Main GoalLose Fat
- Workout TypeSplit
- Training LevelAdvanced
- Program Duration6 weeks
- Days Per Week6
- Time Per Workout60-75 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
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
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.
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!
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?
Some cardio would still be beneficial, but you definitely do NOT need an hour. Most people don't do 20k steps a day.
Can i use this for bulk, building muscle?
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...
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?
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.
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.
Do i need to cut my calories,while doing these workouts?
Hi, Pavle. If the goal is fat loss, then yes, cutting calories within reason is best.
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 ?
Hello, Paul. If you prefer that rep range, then feel free to use it.
Can a beginner do advanced programs?
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.
What are the rest times for this routine? Thanks
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.
What exercise can I substitute for wide grip chins if I’m unable to do a pull up?
Go with wide grip lat pulldowns, Terrel. If you have access to a pull-up assistant, do that one if you like.
Weighted “incline” crunches? Or is that meant to be “decline?”
Thanks amigo.
It actually should, Harry. I'll pass that on to my editor. Thanks!
Is it ok to follow a KETO diet while doing this program
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!
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
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.
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?
It shouldn't, so long as you monitor your recovery and nutrition, Jake.
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.
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!
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
Hi, Alan. Yes, you can do Sunday through Friday with Saturday off.
Do around 10 minutes of cardio to warm up before working out.
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!
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?
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.
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.
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?
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.
Hi.Can you tell me when to do cardio before going to gym.. and what warmup should I do before workout?
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
Hello i want to lose fatt , what is my plan diet for me, im 37 year a+ 1.77 cm 92 kg thank you
Hi is there any cardio workouts you could refer me to, to use as my low intensity cardio?
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) ?
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.
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?
Hey Sam - glad you're liking the program. The reps listed are per side, so 12 each arm.
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!
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.
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
Hey Dax - you should have at least one complete rest day per week.
Hello do you habe any diet plan for losing fat im 38 year 1.77 cm , like this program for exercies??