Get RIPPED: 3 Day Workout Split Plus Cardio Routine

Get RIPPED: 3 Day Workout Split Plus Cardio Routine
A lot of the programs aimed at helping you get ripped leave off the cardio portion of the workout, this one doesn't. Check out this 3 day shred split!

Workout Summary

Lose Fat
Split
Intermediate
8 weeks
3
30-45 minutes
Bands, Barbell, Bodyweight, Cables, Dumbbells
Male & Female
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Workout Description

Warmer weather got you changing your goals?

If you’re looking to get ripped, we’ve got a fantastic blueprint for you to get started with.

The program below, when paired with a slight calorie deficit (~250-500 calories below your bmr) and a balance diet plan, can help you with your fat loss goals.

The workouts themselves include a decent amount of volume to promote muscle hypertrophy. The reason for this is not only to increase calorie expenditure, but to also allow you to showcase some solid muscle when you’ve achieved your fat loss goals.

The program itself calls for you to make it to the gym 3 times a week for weight lifting sessions. On off days, you will still have some light activity to further promote recovery and also calorie expenditure.

Rest periods for this workout should be kept in the 0-90 second range. If you feel ready to take on your next set after 30 seconds go for it, but you shouldn’t take longer than 90 seconds to recover.

The weight you will want to use for each exercise will fall in the 70-85% range of your 1 rep max, and you’ll want to increase the weight you use from week to week whenever able.

Day 1 – Upper
Exercise Sets Reps
1a. Push Up 3 10
1b. Pull Up 3 10
1c. Band Pull Apart 3 10
2a. Incline Bench Press 3 12, 10, 8
2b. Tricep Skull Crusher 3 12
3a. Dumbbell Row 3 12, 10, 8
3b. Dumbbell Alternating Curl 3 12, 10, 8
4. Military Press 3 12, 10, 8

Treadmill Burner HIIT:
Set treadmill speed to a challenging intensity that you are capable of performing. For 10-15 mins sprint for 10 sec intervals and rest for 20 seconds in between sprints.

Day 2 - Active Recovery

Recovery jog – low intensity for 2-3 miles.

Day 3 – Lower
Exercise Sets Reps
1a. Bodyweight Squats 3 10
1b. Bodyweight Lunges 3 10 each
1c. Jump Tucks 3 10
2. Squat 3 12, 10, 8
3. Deadlift 3 12, 10, 8
4. Leg Press 3 15

Jump Rope Circuit:
3 rounds of 5 mins with the following intervals.
1 Min - Single Hop
1 Min - Double Hop
1 Min - Right Leg
1 Min - Left Leg
1 Min - Alternating Legs
30-60 seconds rest between rounds

Day 4 - Active Recovery

Recovery walk – low intensity 2-3 miles.

Day 5 – Full Body
Exercise Sets Reps
1. Squat 3 12, 10, 8
2. Dumbbell Incline Press 3 12, 10, 8
3. Barbell Row 3 12, 10, 8
4. Dumbbell Lateral Raise 3 12, 10, 8
5. Barbell Curl 3 12, 10, 8
6. Barbell Overhead Extension 3 12, 10, 8

Rowing Machine HIIT Cardio:
30 seconds maximum effort rowing followed by 30 seconds of low effort rowing for 15-20 min duration.

Day 6 - Timed Mile

Run 1 mile as fast as possible timed.

Day 7 – Off

Take a complete rest day on day 7 from the gym and cardio. If possible, spend your time doing something active (low intensity) with family and friends.

Wrap Up

This 3 day shredding program is perfect for anyone looking to get ripped but can only make it to the gym 3 days out of the week.

For more great workouts like this one, be sure to check out our workouts database.

Give it a shot, let us know what you think, and if you have any questions, please leave us a comment in the comments section below!

68 Comments+ Post Comment

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Posted Fri, 03/15/2019 - 01:16
Joe

Hi Josh,
I'm 18 years of age, 6'3 and 203 lbs with a big frame. I would say i'm slightly muscular with fat around the chest, belly and love handle regions. I recently joined a local gym last week and I've been doing general workouts using different machines, cable machines and dumbbells without really a plan of attack. However I have loved going to the gym every time and I am excited to continue. Do you reckon that this workout plan is good to lose fat in the regions mentioned and also would it be okay to possibly go another extra 4th day to lift weights as I'm worried about losing muscle and my big frame? Thanks

JoshEngland's picture
Posted Fri, 03/15/2019 - 09:37
JoshEngland

Hi Joe,

That's awesome dude! Yes, this program is perfect for those with fat loss goals and yes you can add an additional day to the workout if you'd like.

It is important to know that you can spot reduce/select where you want to shed weight from. You can train the area and try to build muscle in problem areas, however, when it comes to fat loss - where you lose fat is going to be highly dependent on your genetics.

Hope this helps!

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Posted Wed, 03/13/2019 - 13:15
Mike Marrero

Hey Josh,

I currently train 4-5 days per week heavy compounds plus accessories and will be switching to give this routine a go. Goal is to lean out a bit for the summer. Currently 5'10" 165, been eating about 1900-2000 cals on this cut But i never really do cardio. Do you think I should add in some Cals for the additional cardio, of just stick to the 1900-2000 and see how the body responds and adjust accordingly

JoshEngland's picture
Posted Thu, 03/14/2019 - 09:49
JoshEngland

Hi Mike,

That's tough man, as I'm unsure how many calories you'll burn using this program vs the one you've currently been on. You can certainly experiment with a few extra calories and see how your body reacts.

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Posted Mon, 03/04/2019 - 02:28
Oliver Badr

Hello -

I am 5 foot 10, weigh about 78kg (172 pounds) and have around 14-15 percent body fat. I want to lose a bit of weight to look leaner and more cut, however I dont want to lose muscle at the same time. With this program I am doing 3 1hour sessions of Resistence (hypertrophy) and 2 cardio days (high intensity). would you reccommend i continue this, or add more cardio instead? thank you

JoshEngland's picture
Posted Mon, 03/04/2019 - 10:50
JoshEngland

Hi Oliver,

This workout is suitable for someone with your goals. To preserve muscle mass, give this a read:

https://www.muscleandstrength.com/articles/best-way-to-preserve-muscle-w...

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Posted Tue, 02/12/2019 - 01:12
Paul Maclean

Hi,
With the sets/reps, do I perform these as mentioned adding a little weight each set, or do I start off by doing 12 reps for each set and and weight each week?

JoshEngland's picture
Posted Tue, 02/12/2019 - 08:53
JoshEngland

Hi Paul,

You can do whichever you prefer. For this workout, I'd stick to a rep range and try to increase the weight used when able.

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Posted Mon, 01/14/2019 - 06:51
james

Hi Josh . I was looking for a workout that would help me lose weight. Been doing phul for so long and now I'm strong and fatty. Starting a diet and going to start this workout. I have a couple of questions . I workout at home and can't do the leg press . Would Bulgarian split squats be a good alternative or do you have any suggestions. Could I add calve raises in somewhere . Thanks alot as this has really gave me a goal to focus on it's really raised my spirits.

JoshEngland's picture
Posted Mon, 01/14/2019 - 13:45
JoshEngland

Hi James,

Awesome man! I think you'll like this program.

That's a fine substitution and yes, feel free to add in calves!

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Posted Thu, 01/10/2019 - 10:39
Preng

I am 6'3 and weigh 200 lbs. I am skinny fat ( i dont look very skinny) with 29% body fat. I have excess fat around my belly and hips . Would you recommend me to do this program, cut my fat percentage and then bulk up ?

JoshEngland's picture
Posted Thu, 01/10/2019 - 16:19
JoshEngland

Hi Preng,

Yes, this would be an excellent program for someone with your goals.

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Posted Sat, 12/29/2018 - 14:03
Mikkel Bielefeldt

Do you think there'll be any problem if I jog on the walking day, and walk on the jogging day?

JoshEngland's picture
Posted Wed, 01/02/2019 - 12:21
JoshEngland

Hi Mikkel,

That should be fine.

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Posted Sat, 12/29/2018 - 12:40
Mikkel Bielefeldt

When I get later into this program, can I take the walk day, and change it to low-intensity jogging like day 2?
So I'll have two jogging days, and one timed running day.

JoshEngland's picture
Posted Wed, 01/02/2019 - 12:21
JoshEngland

This should also be fine.

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Posted Fri, 10/26/2018 - 09:54
dawn

How will it impact the program if I can only do 3 days TOTAL without ability to add the active recovery cardio days? Im accustomed to doing 5 days cardio now....3 days steady state, 2 days HiiT with strength training all 5 days. Im concerned the cut back is going to set me back but my work schedule has changed. If you have any other suggestions for a different 3 day comprehensive program , I'm all ears (Im a 130# 5'6" woman who wants to stay lean)

JoshEngland's picture
Posted Fri, 10/26/2018 - 12:45
JoshEngland

Hi Dawn,

You should be fine to cut back to 3 weight training days per week. This program is certainly a good one to utilize.

That being said, to maintain leanness with less activity - you may want to make some dietary changes. Consider increasing your protein and fibrous vegetable intake and decreasing your calories appropriately to match your activity level and goals.

Hope this helps!

JoshEngland's picture
Posted Wed, 01/02/2019 - 14:09
JoshEngland

Hi Dawn,

You might enjoy this program (t can be used for fat burning phases as well): https://www.muscleandstrength.com/workouts/fast-mass-program

Or, if you keen on sticking to 3 days per week - give this one a go: https://www.muscleandstrength.com/workouts/8-week-full-body-womens-worko...

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Posted Sat, 12/22/2018 - 21:21
Dawn

So, 7 or 8 weeks into this, I'm here to tell you it has worked perfectly for me! I love that I am done in under an hour and I'm able to achieve the results I'm looking for in 3 days per week. I used to bust my ass five to six days a week and this is achieving the same thing, if not more. Now.....do you have a similar program I can transition to with the same benefits (fat torching, quick, and continued defining) ?

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Posted Sat, 10/06/2018 - 14:28
Patrick

What is the 1a, 2a, 1b, 2b about? Are those supersets?

JoshEngland's picture
Posted Mon, 10/08/2018 - 14:13
JoshEngland

Hi Patrick,

Yes, those are supersets.

Hope this helps!

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Posted Fri, 07/06/2018 - 11:12
damian mc cutcheon

could you recommend a gym routine for me ..i have diabetes and use insulin..currently iam doing supersets..and some cardio...

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Posted Sat, 06/30/2018 - 22:23
John

Can you choose to perform HIIT on the days specified for active recovery? And also if you have no access to a rowing machine or you can't jump rope for shit, is there a substitute?

JoshEngland's picture
Posted Mon, 07/02/2018 - 09:06
JoshEngland

Hi John,

I personally wouldn't recommend HIIT for active recovery. Any form of cardio will do the trick.

Hope this helps!

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Posted Tue, 06/12/2018 - 22:27
Jessy

Hi Josh! Is it safe to do this program with Intermittent Fasting? I do this program around 7am and have my first meal at 1pm. Thanks!

JoshEngland's picture
Posted Wed, 06/13/2018 - 08:59
JoshEngland

Hi Jessy,

It's doable, however - I personally don't advocate Intermittent Fasting. If you're goal is fat loss, a calorie deficit is all you need.

Hope this helps!

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Posted Mon, 06/04/2018 - 00:03
Ameline

Hi Josh!

When do I include abs training into this workout?

Thank you!

JoshEngland's picture
Posted Mon, 06/04/2018 - 10:30
JoshEngland

Hi Ameline,

You can add in ab isolation if you feel it is necessary to accomplish your individual goals. They are not included in this template as this program focuses on getting the best bang for your buck. And since abs will be indirectly targeted during training and every day life, I didnt feel it necessary to add it to the template.

Hope this helps!

JoshEngland's picture
Posted Thu, 06/21/2018 - 10:19
JoshEngland

Hi Ameline,

Either will work. Personally, I'd add them to my weight training days.

Hope this helps!

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Posted Tue, 06/19/2018 - 21:06
Ameline

I see. When will be the best time to do the abs? After strength training on Mon, Wed, Friday or on active recovery day (Tuesday & Thursday)?

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Posted Sun, 06/03/2018 - 23:44
Ameline

Hi Josh!

I am a lady and have reach my goal weight. Now, I just want to tone up my excess skin and muscle without bulking up. Is this program suitable for me?

Thank you!

JoshEngland's picture
Posted Mon, 06/04/2018 - 10:30
JoshEngland

Hi Ameline,

Yes, this is a great program for someone with your goals.

Hope this helps!

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Posted Mon, 06/04/2018 - 21:06
Ameline

Thanks Josh! Another quick question, what will the diet be like for someone like me?

Thanks a lot!

JoshEngland's picture
Posted Tue, 06/05/2018 - 08:37
JoshEngland

Hi Ameline,

You're welcome! Diet is a bit tricky as everyone is different, has different tastes, and will have different availability in food sources due to reasons out of their control.

I'd recommend starting here: https://www.muscleandstrength.com/tools/bmr-calculator

Then going here: https://www.muscleandstrength.com/articles/how-to-calculate-perfect-macros

And finishing up here: https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

Hope this helps!

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Posted Sat, 06/16/2018 - 06:47
Michael Jones

Congratulations on reaching your goal.

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Posted Sun, 04/08/2018 - 10:21
Tarek Mahjoub

Hello, I have taken an In body reading recently and my muscle weight is way higher than expected But I wanted to reduce the fat weight and your program seems fit to do that. I couldn't help but notice though that you do not include any ab workouts. Can you explain why?

JoshEngland's picture
Posted Mon, 04/09/2018 - 09:22
JoshEngland

Hi Tarek,

Direct abdominal training is not necessary in most instances. The abs are targeted indirectly through nearly every compound exercise. If you wish to add in ab isolation work, you're more than welcome to. But again, it may not be necessary.

Hope this helps!

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Posted Sun, 03/11/2018 - 19:55
Simon

Hi Josh, just wanted to say that I have enjoyed this routine for about three months now and have so far lost about 28 pounds, I have been mixing up some of the cardio with tabatas instead of skipping rope or the rowing machine and it seems to be ok.
good program!

JoshEngland's picture
Posted Mon, 03/12/2018 - 08:54
JoshEngland

Hi Simon,

That is awesome! Thank YOU for giving my program a shot. Glad I could help.

Keep up the great work!

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Posted Fri, 02/09/2018 - 10:08
Trevor

Hi Josh,
What would you recommend as a substitute for a push up and pull up for those who may not be physically able to do one or both of those exercises?

JoshEngland's picture
Posted Fri, 02/09/2018 - 10:26
JoshEngland
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Posted Mon, 01/08/2018 - 07:12
Omar

Hi Josh,
Thank you for this wonderful program, its done wonders so far. I'm in my 3th week and was wondering if there was an alternative exercise for Jump Tucks as those are a bit too intense and hard on my joints.

JoshEngland's picture
Posted Mon, 01/08/2018 - 10:13
JoshEngland

Hi Omar,

Thanks for giving the program a shot! Glad you're seeing some solid results from it!

Depending on how much aggravation you feel in your joints I'd go with a jumping jack. If that's still too strenuous, I'd recommend a lateral bodyweight lunge.

Hope this helps!

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Posted Sat, 01/13/2018 - 12:09
Omar

Followed this week's routine with the Jumping Jacks. Was a perfect replacement. Thanks again!

JoshEngland's picture
Posted Mon, 01/15/2018 - 09:09
JoshEngland

Hi Omar,

Awesome! Glad it helped!

Cheers!

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Posted Wed, 12/13/2017 - 11:04
Jose

Josh, this is a 3 say workout but I see it has 6 days with the 7th day of rest. Please advise.

JoshEngland's picture
Posted Wed, 12/13/2017 - 16:16
JoshEngland

Hi Jose,

It is a 3 day weight training workout program.

The cardio is somewhat optional depending on your goals.

Hope this helps!

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Posted Tue, 11/21/2017 - 05:30
Matthieu

Hi Josh,
Sorry for my bad english, i'm French ;)
Thank you for this training, he work very well for me !!!
I've one question, for example on incline press ss with skull crushers, i take a 32kg dumbell for incline dumbell press, on the first set i can do 12 reps, on the second just 8 and on the third just 4-5 reps..i respect the 90s rest, on your article you say 12-10-8.
I must take lighter dumbell ? Or do a rest pause for complete the set ?
Thank in advance
Matt

JoshEngland's picture
Posted Tue, 11/21/2017 - 08:49
JoshEngland

Hi Matthieu,

That is awesome! Thank you for trying out the program! Glad you've seen results from it!

To answer your question, you can do either or. You can stick to the weight and continue performing the exercise until you're able to perform the reps prescribed with good form and then try to increase it again. OR you could drop down to a lighter weight and get the reps in.

If you decide to decrease the weight you are using, try to slow down your rep tempo. This is a good way to progress in your workouts. Once you're able to perform all the reps at a slower tempo, try moving back up in weight again.

Hope this helps!