The Body Fat Blaster: 8 Weeks to a Ripped Physique

Blast fat with these workout, nutrition, and lifestyle recommendations. Commit to it all for the next 8 weeks and reap the benefits by the end of summer!

Workout Summary

Lose Fat
Split
Intermediate
8 weeks
5
60-90 minutes
Barbell, Bodyweight, Cables, Dumbbells, Machines
Male & Female
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Workout Description

The summer time inspires change.

Every year I was in school, I utilized the summer time to transform my body before the next school year started.

And even now, 5 years removed from school, the warmer weather still seems to inspire me to shred.

Sound familiar?

Well, if you’re looking for a solid program to perform this summer, you’ve come to the right place.

Below you’ll find your summer plan.

Let’s get to work and blast some fat!

The Body Fat Blaster 8 Week Overview

In the next three sections I’m going to provide you with an overview to help you get shredded this summer. Let’s be real for a second – if you’re starting this significantly overweight, you’re not going to end the 8 weeks completely shredded.

Now that I’ve gotten that off my chest, if you follow the outline to the best of your ability, you will get results. Great results, in fact.

The subheaders below will begin by covering the workout program itself. This will lay out what you should hope to accomplish each weight training day, what to do for cardio, and how to perform active recovery to maximize your rest days.

After that, we’ll provide a quick and basic overview of how to set up your fat loss diet and food groups you should aim to include into your diet.

Then, we will wrap up with a general lifestyle approach to help you maximize your sleep and minimize your stress for optimal fat loss results.

Obviously most of what will be discussed within the article will be high level stuff. If you’re truly serious about achieving fat loss, dig deep and continue to learn how to manipulate your body fat composition.

The Body Fat Blaster Overview

The Body Fat Blaster 8 Week Workout

Below you will find the 4 weight training workouts you’ll be performing over the next 8 weeks.

These workouts include supersets, drop sets, and other intensity techniques to help you accomplish more during your workouts and increase your calorie expenditure.

Exercises which have a letter next to the number are part of a superset. You should perform all of the exercises within that number prior to taking your rest period.

Keep rest on the lower end. 30-45 seconds should do the trick. Of course, you know your body better than I, if you need additional rest prior to beginning your next set or exercise, feel free to take longer.

Perform the cardio as prescribed on weight training days, and leave your rest days open for active recovery. Active recovery can be done in the form of low intensity walks and/or mobility work.

Do not add more than what is prescribed within this workout routine. You don’t need extra leg days. You don’t need extra arm or shoulder work. Stick to the program, and move up in weight if you feel the need to do more.

Monday: Upper Workout

Exercise Sets Reps
1a. Dumbbell Bench Press 4 8
1b. Dumbbell Row 4 8
2. Overhead Press 4 10*
3a. Chin Up 3 12-15
3b. Dips 3 12-15
4a. Cable Curl 2 10-12
4b. Cable Pressdown 2 10-12

*Perform a drop set on your final set.

Cardio: Perform 30-45 Mins of low intensity steady state cardio of your choice.

Tuesday: Lower Workout

Exercise Sets Reps
1. Squats 5 20, 18, 15, 12, 10
2a. Dumbbell Stiff Legged Deadlift 4 8
2b. Dumbbell Split Squat 4 8 Each
3. Leg Press 3 15, 12, 10*
4a. Leg Curl 3 15
4b. Leg Extension 3 15

*Perform a drop set on your final set.

Cardio: Perform 15-20 Mins of HIIT of your choice. For ideas of HIIT workouts using exercise equipment read this.

Wednesday: Active Recovery

On this day, take the time you’d normally spend in the gym and use it to work on your mobility. If you’re in the later weeks of this program and are in need of some extra calorie expenditure – perform some low intensity steady state cardio.

Thursday: Upper Workout

Exercise Sets Reps
1. Bent Over Row 4 6*
2. Incline Bench Press 4 6*
3a. Seated Cable Row 3 12-15
3b. Push Ups 3 12-15
4. Lat Pull Down 3 6, 8, 10
5a. Lateral Raise 3 10
5b. Band Pull Apart 3 10**

*Perform a drop set on your final set.
**Perform sets using a very slow tempo.

Cardio: Perform 30-45 Mins of low intensity steady state cardio of your choice.

Friday: Lower Workout

Exercise Sets Reps
1. Trap Bar Deadlift 4 12, 10, 8, 6
2. Romanian Deadlift 4 8-10
3. Lateral Lunges 3 15-20 Each
4a. Narrow Leg Press 3 12
4b. Wide Leg Press 3 12
5a. Seated Calf Raise 3 20
5b. Jump Rope 3 3 Mins

Cardio: 15 Mins of HIIT of your choice. For ideas of HIIT workouts using exercise equipment read this.

Saturday: Core & Active Recovery

On this day, take the time you’d normally spend in the gym and use it to work on your mobility. If you’re in the later weeks of this program and are in need of some extra calorie expenditure – perform some low intensity steady state cardio.

In addition, perform the following core workout as a circuit.

Exercise Sets Reps
Ab Crunch 3 20
Bicycle Crunch 3 20
Leg Raise 3 10
Oblique Crunch 3 15 Each
Plank 3 30 Secs

Sunday: Active Recovery

On this day, take the time you’d normally spend in the gym and use it to work on your mobility. If you’re in the later weeks of this program and are in need of some extra calorie expenditure – perform some low intensity steady state cardio.

The 8 Week Fat Blaster Nutrition Guidelines

Your nutrition during the next 8 weeks is going to make or break your process. You can work out all you want, but if you’re still eating in a calorie surplus, you simply will not lose fat.

Because, to lose fat – you need to maintain a consistent calorie deficit during the 8 week period. You don’t need keto. You don’t need intermittent fasting. You don’t need to go gluten free. You don’t need to adopt a paleo or clean eating diet.

Don’t get me wrong, all of those can work, but not without a calorie deficit (which – spoiler alert – is how a lot of those diets work).

To find your calorie needs, use this handy-dandy bmr calculator.

Then, subtract 500 calories from that number (if 500 calories is a bit too aggressive for you go with something within the 300-500 range).

After this you’ll want to calculate your macros – which could be another entire article itself. Which is why I’ve rounded up the following 2 links for you to read. Check them out and begin figure out what your macro breakdown for the next 8 weeks will look like:

After reading those articles, you should have a pretty good understanding of what your diet should look like.

If you need help figuring out how to fill your days’ worth of macros, I’d recommend keeping it simple and nutritious. Stick to veggies, fruits, whole grains and oats, lean protein sources, nuts and seeds, and low fat dairy products.

Fat Loss Nutrition Guidelines

The 8 Week Fat Blaster Lifestyle Recommendations

Fat loss is a little more complicated than simply working out and dieting.

And often times it can take a complete lifestyle overhaul. If you’re serious about maximizing your fat loss, then you’ll want to optimize your sleep and manage your stress.

If you haven’t heard of the benefits of sleep for body recomposition yet, you better read up. Luckily for you, we’ve published several articles on how sleep can help you accomplish your goals and ways you can maximize your sleep each night over the years.

Once you’ve got your sleep on point, next you must take care of managing your stress. Fat loss, in general, is a pretty stressful goal to put on your body. So managing your stress to work alongside your body’s fat loss is crucial.

If you’re working out, eating a nutritious diet, and getting enough sleep each night, you’re already partaking in some of the most beneficial forms of stress management. But to give yourself extra fat loss benefits, it’s imperative that you connect with your body and mind.

Two great ways to do this are through yoga (a great active recovery activity) and meditation.

Conclusion

There you have it. The next 8 weeks of your summer break is laid out in front of you.

So, whether you’re home from school for the summer and want get shredded before next semester or you’re working a 9-5 and just want to look better than you did on Memorial Day come Labor Day, give this program a go!

And, as always, if you have any questions regarding the program or anything else mentioned in this article, please feel free to leave us a comment in the comments section below!

Post your post-workout swolfies in M&S gear on IG and tag @muscleandstrength, #muscleandstrength, or DM them to us to get a shoutout on Muscle & Strength stories!

94 Comments+ Post Comment

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Posted Fri, 06/14/2019 - 02:55
Neer malhotra

Hi
I didn't understand the meaning of drop set.
As I did'nt go to gym. following ur workout plans & exercising at home only with dumbbells.
Difficult 4 me to understand.
Pls.help

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Posted Fri, 06/14/2019 - 09:50
JoshEngland

Hi Neer,

With only having dumbbells and your experience level, I'd recommend sticking to the dumbbell only programs: https://www.muscleandstrength.com/workouts/3-day-full-body-dumbbell-workout

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Posted Fri, 06/14/2019 - 09:52
Neer malhotra

Ok.thx

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Posted Mon, 05/06/2019 - 23:23
Gene

for exercises where you are doing four sets of eight oh, should I use a weight that I fail at at the 8th rep every time? Thank you

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Posted Tue, 05/07/2019 - 10:04
JoshEngland

Hi Gene,

Finish each set feeling as though you have 1-2 more reps left in the tank.

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Posted Thu, 05/30/2019 - 10:03
gene

thank you!

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Posted Mon, 04/15/2019 - 15:51
Martin

Hi, When i do the drop set i do it only for the last set or at the end of every set?? I mean, if i have to do 3 sets of squat , i use the drop set in all of the 3 sets or only in the last one? Thanks !!!

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Posted Tue, 04/16/2019 - 09:25
JoshEngland

Hi Martin,

Perform the drop set on your final sets.

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Posted Mon, 04/01/2019 - 12:54
George

Hi!
Should i keep the rest on 30-45 seconds also between the exercises? As same as between the sets?

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Posted Tue, 04/02/2019 - 09:30
JoshEngland

Hi George,

Yes, that would be fine. Rest in between exercises should be just enough to move to the next station and set up.

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Posted Wed, 03/27/2019 - 02:03
Ahmed Selim

Hello Josh

is Cardio before or after the workout... and what shall I do for a warm up. I usually run on the treadmill for 5 to 10 mins

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Posted Wed, 03/27/2019 - 16:39
JoshEngland

Hi Ahmed,

Perform cardio post workout. For warm ups, start here: https://www.muscleandstrength.com/articles/warming-up-for-dummies

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Posted Fri, 02/22/2019 - 01:11
Phil

I’m a 26 year old male weighing at 264 pounds (6 feet tall). I have followed this plan and changed my diet to 50% protein (180g+ protein), 20% fat and 30% carbs. I am at the 4 week mark but have not dropped a single pound. I do 25-40 minutes of cardio each day as well (HIIT and elliptical and treadmill). Any tips to possible nudge the scale down moving forward?

Worth noting that it is very clear that I have gotten stronger while following this plan thus far but I would like to lose at least a few lbs as my next goal is 240 lbs.

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Posted Fri, 02/22/2019 - 12:23
JoshEngland
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Posted Wed, 03/06/2019 - 10:53
Phil

Should I be concerned that the number on the scale won't budge whatsoever? Lifting wise, my weights continue to go up. I should mention that I did Keto from May 2017 to December 2017 and lost 70 lbs so I'd think that when I started this plan (Jan. 24, 2018) I had a very high body fat percentage. Nonetheless, what advice would you give me regarding the number on the scale not moving down?

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Posted Thu, 03/07/2019 - 09:51
JoshEngland

Hi Phil,

The scale is just one way to track progress and it doesn't show the whole picture. Body fat percentage tests and tape measurer measurements can tell a better story when it comes to measuring bodyfat and weight distribution.

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Posted Fri, 02/08/2019 - 23:10
BRANDON

Question about the supersets. I’m a little confused do you do all 8 sets between Ex. 1a and 1b? Or just do one set from 1a to 1b then take a short break then start your second set in both ?

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Posted Mon, 02/11/2019 - 10:42
JoshEngland

Hi Brandon,

Do one set from 1a to 1b then take a short break and start your second set.

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Posted Thu, 02/07/2019 - 11:10
John

Hi,
Does the cardio need to be done with the workout or can it be done separately i.e workout in the am cardio in the pm?

Thanks

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Posted Thu, 02/07/2019 - 13:47
JoshEngland

Hi John,

It can be done separately if needed.

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Posted Mon, 01/28/2019 - 18:08
Ernesto

When performing the drop set how many reps and/or which point do I stop repping out?

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Posted Tue, 02/05/2019 - 15:04
JoshEngland

Hi Ernesto,

Drop 50% and go to mechanical failure - not complete muscle failure. 1.5x the original rep count would be a good goal.

Hope this helps!

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Posted Tue, 01/22/2019 - 08:10
Jack jones

Can I switch the cardio? HIIT on upperbody days and low intensity on lowerbody days? My legs are dead after this workout and can’t do it as of right now.

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Posted Fri, 01/25/2019 - 09:47
JoshEngland

Hi Jack,

Yes, that should be fine.

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Posted Sat, 01/12/2019 - 02:11
Rudy Nozot

My only question is knowing how much weight to use for each set. Ex for bench press if my 1 rep max is 100lb is my first set going to be 70lb and my final set going to be 85lb or should i be aiming to do heavy as possibly that allows me to squeeze out the number of reps in a given set? Thanks in advance

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Posted Mon, 01/14/2019 - 14:10
JoshEngland

Hi Rudy,

Aim to go as heavy as possible that allows you to perform all the prescribed reps while feeling as though you have 1-2 reps still left in the tank.

Hope this helps!

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Posted Mon, 01/07/2019 - 02:29
Alberto

On the squat sets, should I be going up on weight as reps go down or keep the same?

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Posted Mon, 01/07/2019 - 12:46
JoshEngland

Hi Alberto,

Yes, increase the weight where you notice the reps decrease.

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Posted Fri, 12/14/2018 - 14:25
Tommy

Would this workout be suitable for a 17 year old?

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Posted Fri, 12/14/2018 - 15:16
JoshEngland

Hi Tommy,

Should be doable at 17, yes.

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Posted Sun, 12/02/2018 - 07:26
David Marrin

I usually do abs 3x a week, if I use this program will I still have defined abs only doing them once a week or can I incorporate abs into some other days?

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Posted Mon, 12/03/2018 - 12:29
JoshEngland

Hi David,

You can add in more ab days if you wish.

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Posted Mon, 11/26/2018 - 00:27
Amin

I cant do pull ups,chin ups and dips
What should I do?

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Posted Mon, 11/26/2018 - 10:22
JoshEngland

Hi Amin,

I'd recommend performing the eccentric portion of these lifts only. That is - slowly lowering yourself from the starting position and utilizing a bench or something to jump back up into the starting position.

Alternatively, you can do other exercises to target those muscle groups if hitting those target muscle groups is you only goal.

Personally, however, I'd recommend the eccentrics and trying to get better at those movements. It'll pay off in the long run.

Hope this helps!

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Posted Sat, 11/17/2018 - 03:44
Amr

Question about active recovery..

I am still confused what should I do in those days ?

Thanks.
Amr

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Posted Mon, 11/19/2018 - 10:31
JoshEngland

Hi Amr,

Active recovery can be anything light that you enjoy - walking, stretching, yoga, martial arts, basketball, soccer, etc.

Just get out and move lightly!

Hope this helps!

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Posted Fri, 11/09/2018 - 04:42
Amin

Question about doing supersets
Do i need do them in the final set of the exercise to the other exercise or do i need to do them every set to the other exercise?

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Posted Fri, 11/09/2018 - 09:59
JoshEngland

Hi Amin,

For supersets, you'd perform them on each set.

Hope this helps!

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Posted Sat, 11/10/2018 - 22:59
Amin

Thanks
One more question
Instead of low intensity cardio can I do High Intensity Interval training if so, how long should I do it

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Posted Mon, 11/12/2018 - 11:29
JoshEngland

Hi Amin,

That should be fine. 10-15 min sessions a couple times a week should do the trick.

Hope this helps!

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Posted Sat, 11/03/2018 - 02:17
Mohamad

Hi Josh.
Would u pls explain how to dropset while doing supersets. Its a bit confusing me. When i drop set should i drop both the a1 and a2?

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Posted Mon, 11/05/2018 - 08:42
JoshEngland

Hi Mohamad,

There aren't any supersets in this program that incorporate a drop set as well. Drop sets are noted with an asterisk. Supersets are noted with letters.

Usually, it wouldn't be worthwhile to combine the two intensity techniques.

Hope this helps!

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Posted Mon, 11/05/2018 - 08:56
Mohamad

To make it more clear, am taking monday for example; when u mentioned a1 a2 thats a superset, when u added the '*' thats a dropset. Am i right?

Thx for ur time.

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Posted Mon, 11/05/2018 - 09:18
JoshEngland

Yep! The only dropset on Monday is during Overhead Press.

Hope this helps!

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Posted Mon, 11/05/2018 - 09:29
Mohamad

Thank you..

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Posted Tue, 10/30/2018 - 16:56
Rachel

Hi Josh,

Do you have a good alternative for push ups? I can’t quite do them yet and don’t want to leave an exercise out during the superset.

Thanks!

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Posted Thu, 11/01/2018 - 08:42
JoshEngland

Hi Rachel,

I'd recommend doing eccentric only push ups (unless you'd rather not get into a pushup position in your gym). To do these, simply perform the lowering phase of the push up, then get back up utilizing your elbows and knees. This will help build push up strength the best.

If you don't want to get into push up position, I'd recommend wall push ups or incline push ups. These tend to be easier than push ups and can also be used to progress to performing full push ups.

Hope this helps!

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Posted Tue, 10/23/2018 - 18:41
Paul

Hi Josh,
I have been exercising for several months now and have lost around two stone in weight. I am now looking into more advanced workouts to achieve my goals. Ultimately I'm looking to reduce my body fat % further (currently just above 20%), and then add lean muscle mass.
I was considering starting with this workout to further reduce body fat, then move onto the 4 day maximum mass workout to increase muscle mass, and then do the Adonis Creed inspired workout to bring it all together. Obviously I will reduce / increase my calorie intake with each plan to achieve the goals. In your experience does this sound like a good plan? Or are there any other workouts you can recommend?

Thanks
Paul

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Posted Wed, 10/24/2018 - 10:37
JoshEngland

Hi Paul,

That sounds like a great plan! Definitely will take a lot of determination and appropriate dieting/lifestyle changes. Best of luck!

Hope this helps!

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Posted Fri, 10/19/2018 - 14:50
JASON

Should we be doing cardio before or after our workouts?