Return to Ripped: 6 Week Fat Loss Workout Program

Roger “Rock” Lockridge
Written By: Roger “Rock” Lockridge
June 10th, 2020
Updated: September 10th, 2020
Categories: Workouts Fat Loss
307.5K Reads
Ripped man doing crunches in the gym
This versatile six week workout routine is designed to help you torch unwanted fat and can be complete in the gym or at home, with simple modifications!
Workout Summary
  • Main Goal
    Lose Fat
  • Workout Type
  • Training Level
  • Program Duration6 weeks
  • Days Per Week
  • Time Per Workout45-70 minutes
  • Equipment Required
    Bands, Barbell, Cables, Dumbbells, Other
  • Target Gender Male & Female
  • Recommended Supps
  • Workout PDF Download Workout

Workout Description

Whether you were in control of your circumstances or something unexpected took place, most people who are dedicated to fitness occasionally take time off and, often times, it shows when they look in the mirror.

Unfortunately, instead of recommitting to achieving that body and shape they want, they end up feeling discouraged and unmotivated. But just because you aren’t where you feel you should be doesn’t mean you can’t get there.

Let this routine help you lose that unwanted fat and return to the glory that you once felt and enjoyed.

Recommended: Need help losing fat? Take our Free Fat Loss Course

Program Overview

This six week routine will have one series of workouts. Most programs change exercises and sets/reps schemes. That won’t be the case here. What changes is the training split over the course of the program.

Now if you follow a sound nutrition plan, stay dedicated to the workouts, and get enough rest, then you should see other things change as well – like strength levels, clothes sizes, the development of your muscles combined with increased definition, and yes, the scale.

Weight Training

You’ll find that there isn’t much that is too complicated about this program. The exercises are basic and simple in design.

These training sessions are created so they can be done in a gym as well as many home gym setups. You will need a rack, barbell, plates, a bench, some version of dumbbells (either fixed or plate loaded), and fitness bands. If you don’t have those items, you can check out some at home or bodyweight alternative exercises you can do based on what you do have readily available.


You’ll be doing some form of cardiovascular exercise every day. Don’t skip a single day doing this. First thing in the morning, before you have breakfast, you’ll go out for a walk or exercise on a cardio machine if you have access to one at a moderate pace. Drink a little water, slip your shoes on, and go.

The length of time you’ll do this will increase gradually over the course of the eight weeks and that schedule is below.

  • Weeks 1 and 2 – 20 minutes
  • Weeks 3 and 4 – 25 minutes
  • Weeks 5 and 6 – 30 minutes

The other sessions you do will take place after your weight training session and those will be High Intensity Interval Training (HIIT) workouts. You can pick the type of cardio you do based on what you have access to.

The length of those sessions will be as follows.

  • Weeks 1 and 2 – 15 minutes (60 seconds moderate, 30 seconds high intensity)
  • Weeks 3 and 4 – 18 minutes (60 seconds moderate, 30 seconds high intensity)
  • Weeks 5 and 6 – 20 minutes (45 seconds moderate, 15 seconds high intensity)

Most smartphone app stores have apps that include timers based on HIIT settings. Find one to download and follow the instructions provided on how to set up the timers based on the above recommendations. You can also go old-school and watch a clock.

Related: The Best HIIT Routines: Cardio Equipment and Bodyweight Workouts Included

The Workouts

These sessions are based on muscle groups you’ll be training. Make sure you check out the training splits at the bottom because that is how you will plug these workouts into your schedule. Commit 10-15 minutes to warm up before you start training and do at least one warm-up set of each exercise before going into work sets. The guide below only includes work sets you’ll perform.

Try to add weight each set if possible. If you can’t do so then slow the speed of the reps you perform to make them more challenging. For example, if you do a two second negative on the first set, do a three second negative on your second.

Return to Ripped Day 1: Chest and Shoulders

Exercise Sets Reps Rest
Incline Dumbbell Fly 3 8-12 1min
Flat Barbell Bench Press 3 8-12 1min
Pushup with Band or Feet Elevated 3 10-12 1min
Barbell Front Raise 3 8-12 45s
Seated Lateral Raise 3 8-12 45s
Band Pull-Apart 3 10-12 45s

Return to Ripped Day 2: Legs

Exercise Sets Reps Rest
Deadlift 4 8-12 1min
Lying Leg Curl* 3 10-12 1min
Walking Lunge 3 12 45s
Goblet Squat 3 10-12 1min
Single Leg Squat 3 12 45s
Leg Extension* 3 12 45s
Seated Calf Raise 3 15 45s
Single Leg Standing Calf Raise 3 15 45s
*Machine, Bands, or Dumbbell Between Feet

Return to Ripped Day 3: Back and Abs

Exercise Sets Reps Rest
Dumbbell or Barbell Pullover 4 8-12 1min
Two-Arm Dumbbell Row 3 8-12 1min
Single Arm Lat Pulldown* 3 10-12 1min
Dumbbell Reverse Fly 3 10-12 45s
Superman 3 10 45s
Lying Leg Raise 3 12 45s
Crunches 3 12 45s
Side Plank (each side) 3 20-30s 45s
*Machine or Band

Return to Ripped Day 4: Arms

Exercise Sets Reps Rest
Barbell Curl 3 8-12 45s
Lying Tricep Extensions 3 8-12 45s
Hammer Curl 3 10-12 45s
Tricep Kickback 3 10-12 45s
Band or Cable Curl 3 12 45s
Cable or Band Pressdown* 3 12 45s
*Substitute Close Grip Pushup if you can’t do this exercise.

The Workout Split

The workouts above look simple enough to follow but that isn’t where you will notice the increase in intensity and effort over the course of the next six weeks. You will find that in the way you perform the above split.

What you’re going to find is that this split doesn’t follow a seven day protocol. Whatever the day is in the week just happens to be the day that you do the corresponding workout. The guide below should make this easy to follow.

The First 2 Weeks

In Weeks 1 and 2 you will perform the workouts every other day. So it will be one day on and one day off.

The first two weeks of your program will look like this:

  • Days 1 and 9 – Chest and Shoulders
  • Days 2 and 10 – Off
  • Days 3 and 11 – Legs
  • Days 4 and 12 – Off
  • Days 5 and 13 – Back and Abs
  • Days 6 and 14 – Off
  • Day 7 – Arms
  • Day 8 – Off

That might appear confusing at first but again, don’t look at this as a weekly plan. Take it one day at a time.

The Next 2 Weeks

Here is where you will notice the first big change. For Weeks 3 and 4 you will perform the workouts with a two days on, one day off split. That second day of training in a row will challenge the body so it will have to respond accordingly. This also means you might notice a difference in strength.

Keep in mind the goal is physique development, not powerlifting. Do whatever it is that challenges the muscles while minimizing the risk of injury. You’ll pick up the workouts where you left off at the end of Week 2 so follow the guideline below for this phase of the program.

  • Day 15 – Arms
  • Day 16 – Chest and Shoulders
  • Day 17 – Off
  • Day 18 – Legs
  • Day 19 – Back and Abs
  • Day 20 – Off
  • Day 21 – Arms
  • Day 22 – Chest and Shoulders
  • Day 23 – Off
  • Day 24 – Legs
  • Day 25 – Back and Abs
  • Day 26 – Off
  • Day 27 – Arms
  • Day 28 – Chest and Shoulders

The Last 2 Weeks

For Weeks 5 and 6 we start with a day off but then the split increases in intensity again. Now you’ll train for three days in a row before taking a day off. Keep in mind you should be doing the cardio post-training as well. By now you should be seeing positive results and that will be the source of motivation to push you through to the finish.

  • Day 29 – Off
  • Day 30 – Legs
  • Day 31 – Back and Abs
  • Day 32 – Arms
  • Day 33 – Off
  • Day 34 – Chest and Shoulders
  • Day 35 – Legs
  • Day 36 – Back and Abs
  • Day 37 – Off
  • Day 38 – Arms
  • Day 39 – Chest and Shoulders
  • Day 40 – Legs
  • Day 41 – Back and Abs
  • Day 42 – Finish (Arms Workout Optional)

By the end of the six weeks, you should have noticed a decrease in overall weight as well as significant fat loss. If you haven’t reached your goal just yet, then take a week off and repeat this program for another six weeks.

Posted on: Sun, 10/30/2022 - 19:14

Hello, I have completed this program and am half-way through a second round. In the future, can I stick to the two days on, one day off cycle as my normal routine? Or is it best to go through the entire 6 week program from start to finish each time?

M&S Team Badge
Posted on: Wed, 11/02/2022 - 08:18

You can stick with 2 on and 1 off if you like.

Posted on: Thu, 09/01/2022 - 04:50

Hi Roger,
Thank you for this great programme. What can I eat to ensure maximum fat loss and still ensure that my muscles receive the nutrients it needs to recover?

M&S Team Badge
Posted on: Thu, 09/01/2022 - 20:34

This should help you, Charlene. Thanks for reading M&S! Hope this helps.

Posted on: Sun, 08/14/2022 - 14:55

Hello. I know you recommended first 2 weeks of program training one day on and one day off, so to maximize fat loss, the days I don’t lift should I do cardio?

M&S Team Badge
Posted on: Tue, 08/16/2022 - 09:59

If you feel like you can handle it and still recover, then yes. Keep it to 20 minutes, though.

Posted on: Thu, 04/28/2022 - 20:11

Can I do the workout and HIT in the morning when I get up and before breakfast and do the walking in the evenings?

M&S Team Badge
Posted on: Thu, 05/19/2022 - 21:07

Hi, Stephen. I would suggest at least one meal before weight workouts. So, maybe do HIIT, meal 1, then the workout. Walking in the evenings is fine. That is actually what I did before I started answering questions this evening.

Brock Gavan Lacy
Posted on: Tue, 03/29/2022 - 03:30

After a few rotations of the plan should you mix up the days. What I mean is should you start off with legs one day and then do back and core and then do chest and so forth. Or should you just stick strictly to the plan without changing it up.

M&S Team Badge
Posted on: Thu, 03/31/2022 - 10:03

Switching the order up is a great idea, Brock. Go for it!

Brock Gavan Lacy
Posted on: Tue, 04/05/2022 - 02:57

Thanks for the response. Another question is do you need to do the HIT cardio after all four workouts, because that is what I have been doing or is it only for somedays. I am on my 5th week on this program and I have seen some results. Not the results I would like but I put the blame solely on myself. I took a week off for Vacation and didn't workout. But I have enjoyed the program and I'm not discouraged with the little results that I have gotten. I just got to keep working and follow the plan. Any diet tips because that for me has been the hardest thing. Thank you again for your feedback.

M&S Team Badge
Posted on: Thu, 04/21/2022 - 21:00

Yes, Brock. HIT Cardio after all four workouts. Sorry for my delay in getting back to you. Hope you saw improvement with the program.

M&S Team Badge
Posted on: Thu, 04/21/2022 - 21:00

Also, Brock, here is a guide for fat loss that can help you.

M&S Team Badge
Posted on: Thu, 04/21/2022 - 21:00

Also, Brock, here is a guide for fat loss that can help you.

Posted on: Mon, 03/07/2022 - 07:26

Hello, Do I need to do the cardio walking first thing in the morning? On my workout days can I do 10 minutes before the workout and 10 minutes after?

M&S Team Badge
Posted on: Sun, 03/13/2022 - 19:55

Hi, Andrea. Doing the cardio first thing in the morning is better because your body will be more likely to burn fat since you haven't ate anything yet. However, if the schedule doesn't allow that, then ten before and ten after is acceptable. Just make the most out of those times when you got them. High Intensity Interval Training would be a good option in that case. 30 seconds of low effort followed by 30 seconds of high effort. Repeat ten times.

Posted on: Mon, 10/25/2021 - 20:35

Hello, so i would like to know how should we adjust the weights ? and also since i'm a soccer player i want to lose fat and gain muscles and on my days off i have soccer practice will be ok for me to follow this program? also any meal plan that goes along with this program?

M&S Team Badge
Posted on: Thu, 10/28/2021 - 10:31

Hey Kervin, when you complete the reps with the weight you're using easily, then you can increase the load.

You can use this for fat loss, even during soccer, but it's not meant for people wanting to build muscle. You could focus on that goal during your soccer offseason.

Tina McClain
Posted on: Mon, 06/21/2021 - 11:39

Hello, so for cardio and HIIT, is that is done every day?

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Posted on: Wed, 06/23/2021 - 09:26

Hey Tina - yes, you'll be doing some form of cardio every day.

Posted on: Sun, 04/25/2021 - 15:55

Started the program today. Will follow it EXACTLY and check back in when complete.

Michael Silao
Posted on: Mon, 04/12/2021 - 02:52

Hello can I replace Band Pull-apart with Military press? Thank you

M&S Team Badge
Posted on: Mon, 04/12/2021 - 10:19

Hey Michael - you should stick with the band pull apart

Michael Silao
Posted on: Mon, 04/12/2021 - 22:35

Thank you. At day 1 with this program. Will share the result.

Ashli Alston
Posted on: Thu, 04/08/2021 - 23:41

Hi! I’m a little confused on the HIIT portion. Say I do it on the treadmill, should I be jogging for 60 seconds, sprinting for 30 and then repeat until I reach 15 minutes? And if so, how can I modify this because I can’t run for 15 minutes straight at my current fitness level.

M&S Team Badge
Posted on: Fri, 04/09/2021 - 09:08

Hey Ashli - check out this article for examples of HIIT workouts: You can modify them to fit your current fitness level.

Posted on: Sun, 03/28/2021 - 07:47


Would this program be good to follow if I am hoping to build muscle too? I want to tone up but not lose muscle mass as I don't have that much muscle currently. From my understanding I would need to be in a calorie surplus to build muscle?

M&S Team Badge
Posted on: Mon, 03/29/2021 - 09:46

Hey Ross - yes you can. And yes, you'll need to be in a slight caloric surplus to gain muscle. I would suggest trying a routine like this one: It hits muscle groups 2x per week.

Posted on: Sun, 03/07/2021 - 07:31

My calorie intake per day should be 1874, but I don’t understand the meal plan here ! HELP

Hunter Mitchell
Posted on: Thu, 03/04/2021 - 10:48

Hi there!

Would you recommend this workout plan for someone looking to tone up/lose some fat prior to a trip?
Thank you

M&S Team Badge
Posted on: Fri, 03/05/2021 - 09:34

Hey Hunter - yes, this would be a great program to follow.

Posted on: Thu, 02/25/2021 - 19:45

I have arthritis in my knees and can’t do the goblet squat or single leg squat with out pain. I work out at a gym. Are there alternatives to these exercises. Thanks.

M&S Team Badge
Posted on: Mon, 03/01/2021 - 10:29

Hey Daniel - instead of the goblet squats, try box squats. They put less pressure on your knees. For the single-leg squat, how do your knees feel with lunges?

M&S Team Badge
Posted on: Tue, 03/02/2021 - 16:37

Hey Daniel - yes, that would work.

Posted on: Tue, 03/02/2021 - 03:49

Lunges bother my knees as well. I was wondering if one leg presses would work?

Posted on: Sun, 02/07/2021 - 12:25

Hey I was just wondering I thought if you were natural you should train each bodypart at least twice a week. For the most part your training each bodypart once a week . Thoughts?

M&S Team Badge
Posted on: Tue, 02/09/2021 - 10:47
Posted on: Thu, 01/21/2021 - 15:50

I am a bit confused with this program. Would it matter to combine these exercises into supersets? if so, what should the rest periods be between supersets? Also, if I were to just do these as straight sets, what is the recommended rest between sets and then exercises?

M&S Team Badge
Posted on: Fri, 01/22/2021 - 09:30

Hey Richard - it's best to follow the program as written. I would not suggest combining exercises into supersets. Rest between sets can be anywhere from 30-90 seconds depending on the exercise.

Posted on: Wed, 12/02/2020 - 11:38

im confused with the cardio correct me if im wrong will i be doing walking every morning everyday even on rest days and do you need to do the second set hiit cardio on your day off?

M&S Team Badge
Posted on: Thu, 12/03/2020 - 09:23

Hey carl - you'll be doing some form of cardio every single day even on your rest days.

Posted on: Thu, 12/03/2020 - 12:17

so to confirm even on day off i need to do cardio in the morning and cardio hiit in the evening?

M&S Team Badge
Posted on: Fri, 12/04/2020 - 07:53

You'll do the walk portion of cardio every single day. The HIIT can be done 2-3 times per week.

Posted on: Fri, 12/04/2020 - 15:01

i see thanks for answering i was doing something wrong with the cardio part i was doing morning and then cardio hiit in the evening even on my days off.

Posted on: Thu, 11/26/2020 - 13:52

Cant dêem to do the pull over right, any alternative?

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Posted on: Mon, 11/30/2020 - 09:32

Hey JS - are you working out at a gym or at home?

Posted on: Mon, 11/23/2020 - 09:06

Im not getting along with the hiit apps. Can I do it on the treadmill ❔doing moderate pace and RUnning❔thank you

M&S Team Badge
Posted on: Mon, 11/23/2020 - 10:16

Hey JS - yes, you can do the HIIT written above on the treadmill.

Posted on: Tue, 11/10/2020 - 23:08

When doing waking lunges. Is it 12 each leg, or 12 total per set?

M&S Team Badge
Posted on: Wed, 11/11/2020 - 09:10

Hey Justyn - 12 total per set.