Workout Summary
- Main GoalLose Fat
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration6 weeks
- Days Per Week4
- Time Per Workout45-70 minutes
- Equipment RequiredBands, 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.
Cardio
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.
58 Comments
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?
You can stick with 2 on and 1 off if you like.
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?
This should help you, Charlene. Thanks for reading M&S! Hope this helps.
https://www.muscleandstrength.com/expert-guides/fat-loss
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?
If you feel like you can handle it and still recover, then yes. Keep it to 20 minutes, though.
Can I do the workout and HIT in the morning when I get up and before breakfast and do the walking in the evenings?
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.
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.
Switching the order up is a great idea, Brock. Go for it!
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.
Yes, Brock. HIT Cardio after all four workouts. Sorry for my delay in getting back to you. Hope you saw improvement with the program.
Also, Brock, here is a guide for fat loss that can help you. https://www.muscleandstrength.com/expert-guides/fat-loss
Also, Brock, here is a guide for fat loss that can help you. https://www.muscleandstrength.com/expert-guides/fat-loss
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?
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.
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?
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.
Hello, so for cardio and HIIT, is that is done every day?
Hey Tina - yes, you'll be doing some form of cardio every day.
Started the program today. Will follow it EXACTLY and check back in when complete.
Hello can I replace Band Pull-apart with Military press? Thank you
Hey Michael - you should stick with the band pull apart
Thank you. At day 1 with this program. Will share the result.
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.
Hey Ashli - check out this article for examples of HIIT workouts: https://www.muscleandstrength.com/articles/best-hiit-routines-gym-equipment. You can modify them to fit your current fitness level.
Hi,
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?
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: https://www.muscleandstrength.com/workouts/upper-lower-4-day-gym-bodybui.... It hits muscle groups 2x per week.
My calorie intake per day should be 1874, but I don’t understand the meal plan here ! HELP
Hi there!
Would you recommend this workout plan for someone looking to tone up/lose some fat prior to a trip?
Thank you
Hey Hunter - yes, this would be a great program to follow.
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.
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?
Hey Daniel - yes, that would work.
Lunges bother my knees as well. I was wondering if one leg presses would work?
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?
Hey Steve - check out this article: https://www.muscleandstrength.com/articles/how-frequently-should-you-exe...
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?
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.
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?
Hey carl - you'll be doing some form of cardio every single day even on your rest days.
so to confirm even on day off i need to do cardio in the morning and cardio hiit in the evening?
You'll do the walk portion of cardio every single day. The HIIT can be done 2-3 times per week.
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.
Cant dêem to do the pull over right, any alternative?
Hey JS - are you working out at a gym or at home?
Im not getting along with the hiit apps. Can I do it on the treadmill ❔doing moderate pace and RUnning❔thank you
Hey JS - yes, you can do the HIIT written above on the treadmill.
When doing waking lunges. Is it 12 each leg, or 12 total per set?
Hey Justyn - 12 total per set.