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, 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.
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??
plzz help me i want to gain mass as well as want to loss fat of belly
Hi How would you do this routine if you can’t train on weekends
Hey Steve - I'd find a different program that allows for 2 complete rest days on the weekends. Check out this one: https://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-defini...
What's a good diet plan for this exercise routine?
How many reps per exercise we have to perform ? Each set 12-15 or in total 12-15 ?
Hey Akshit - 12-15 reps each set
Hey, how to lose fat I’ve been struggling for 2 months and I’ve seen no results I even followed the 12 week program, what program should I use
Hey Aksh - can you give me some more info about what your diet is like, what you caloric intake is, and what your workout schedule looks like?
Chances are, you're not eating enough calories. I hesitate to tell you to drop calories even more because 1500 calories is already a low number, especially for a teenager. Fat loss takes time, and sustainable fat loss should be done slowly.
Hey so I’m doing your summer burn: 12 week fat melting workout and I eat roughly around 1500 calories, what should I change or do to lose the stubborn fat, Thankyou :)
normaly some days I start my work out sir ..I don't know how many steps in daily ruttin
Hi is it possible to only have 1day off? Instead of on 3days then rest etc
Thanks
Hey Jon - this is a rotating split so it's best to follow the schedule as written to give you adequate rest.
Should I increase the weight after every set?
Hey Dean - weight should stay consistent across sets.
Hello. Can you use this program while on a maintaning diet? Thinking of adding size to muscles.
Hey Ivar - yes you can, but lower the amount of cardio.
It says to read workout notes for the cardio schedule, but I can't seem to find those. Help?
Hey Kush - the workout notes are at the beginning of this workout. Here's what it says about cardio: 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.
Hi...I (35 ys, 210Lbs, male) work in night. should i go to gym in the morning or evening... please suggest
Hey Zishan - either works.
Was wondering if your useing heavy weight just enough to do the12 rep or lite weight
Hey Chris
You'll want to be able to perform at least the minimum rep requirement across each set. If you're falling short of 12, lighten the load. If you're performing more than 14-15 on the last set, up the weight the following week.
Hello, for day 2, you say wide grip chins, but the exercise video shows wide grip pull-up's, can you explain .
Thank you
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
I want to work out twice a day so how do I split the above workout plan to help me out ?
I like the program, but what about regular deadlifts? I used to do them on back day? I don't want to loose my gains there. Any ideas?
Hi David,
After you finish the duration of this workout, pick a program that has deadlifts in your next. Nothing wrong with cycling your lifts.
Which time is better for this workout plan, morning or evening?
Hi Rintesh,
It can be used at any time of day.
If I do this everyday without taking rest on the 4th day will it be fine..because here on sunday the gym is closed
Hi Jeswin,
Yes, that should be ok.
Bear in mind that it's actually a 6 days on, 1 off routine (as there are only 7 days in a week). So if you want to stick to the routine exactly, just move the day off to the Sunday. Therefore, Day 1 on the plan being Thursday.
Hey,
I’m like this program a lot. Because in just 1 month all my muscles start to be tough, it’s was my first membership at the gym and I feel satisfied.
But, in my case, I was doing this program with 3 set for each exercise and the reps I was increasing the weight every week continuously like, bench press week 1 was 50lb 3 set 12 reps and week 2 was 60lb 3 set 10 rep and so on until I reach the 6 reps then I starting over but in this time with 70lb 3set 12 reps and so on!
So as you’re a pro coach, do you think what I’m doing is right?
For no, how i do it?
Thanks that’s mean I lot to me because the coaches in my gym that I’m going to is so careless about what you’re doing just watching.
Hi,
What's the reason the program duration is listed as only 6 weeks? I'm in week 4 of this routine and I'm really loving it. I'd like to do it for longer.
Cheers
Arno