A workout for people who have finished bulking and have excess fat to lose. It combines weight training with 3 days of cardio, and 1 day of rest.
Workout Summary
| Main Goal: | Build Muscle |
| Workout Type: | Split |
| Training Level: | Intermediate |
| Days Per Week: | 5 |
| Equipment Required: | Barbell, Bodyweight, Cables, Dumbbells, Machines |
| Target Gender: | Male & Female |
| Author: | Doug Lawrenson |
Workout Description
This workout is designed for people who have finished bulking and have some excess fat they’d like to lose. It combines heavy weight training with 3 days of cardio, and 1 day of rest. The choice of cardio is yours, whatever works for you. You can use low intensity early morning cardio or HIIT (high intensity interval training) in the evenings.
With this workout you get out what you put in. Your diet is more important that your workout. Make sure you’re around 500 calories per day deficient.
| Monday – Chest and Triceps | ||
|---|---|---|
| Chest | ||
| Exercise | Sets | Reps |
| Dumbbell Bench Press | 4 | 8, 8, 6, 6 |
| Incline Bench Press | 4 | 8, 8, 6, 6 |
| Cable Crossovers | 4 | 8 |
| Triceps | ||
| Exercise | Sets | Reps |
| Close Grip Bench Press | 3 | 8 |
| Lying Tricep Extension | 3 | 8 |
| Rope Pulldowns | 3 | 8 |
| Notes | ||
| Each week switch dumbbell bench press with barbell bench and incline bench with incline dumbbell press. | ||
| Abs and Cardio | ||
|---|---|---|
| Workout Schedule | ||
| Exercise | Sets | Reps |
| 20mins core strength exercises (see ab exercises section for core strength exercises), followed by 1 hour of low intensity cardio or 45mins of HIIT | ||
| Wednesday – Back and Biceps | ||
|---|---|---|
| Back | ||
| Exercise | Sets | Reps |
| Wide Grip Pull Up | 4 | 8 (slow) |
| Close Grip Pull Down | 4 | 8, 8, 6, 6 |
| Cable Row | 4 | 8 |
| Biceps | ||
| Exercise | Sets | Reps |
| Barbell Curl | 3 | 8, 8, 6 |
| Incline Bench Dumbbell Curl | 3 | 8 |
| Dumbbell Preacher Curl | 3 | 8 |
| Biceps | ||
| Wide grip pull up – finish sets off with slow negatives if you cannot do 8. If you can’t do pullups, replace with heavy lat pull downs. | ||
| Abs and Cardio | ||
|---|---|---|
| Workout Schedule | ||
| Exercise | Sets | Reps |
| 20mins core strength exercises (see ab exercises section for core strength exercises), followed by 1 hour of low intensity cardio or 45mins of HIIT | ||
| Friday – Legs and Shoulders | ||
|---|---|---|
| Legs | ||
| Exercise | Sets | Reps |
| Squat | 4 | 8 |
| Stiff Legged Deadlift | 3 | 8 |
| Leg Curl | 3 | 8, 8, 6 |
| Leg Extension | 3 | 8, 8, 6 |
| Standing Calf Raise | 4 | 15, 12, 10, 8 |
| Shoulders | ||
| Exercise | Sets | Reps |
| Military Press | 4 | 8, 8, 6, 6 |
| Dumbbell Lateral Raise | 3 | 8 |
| Bent Over Rev Fly | 3 | 8 |
| Notes | ||
| None. | ||
| Abs and Cardio | ||
|---|---|---|
| Workout Schedule | ||
| Exercise | Sets | Reps |
| 20mins core strength exercises (see ab exercises section for core strength exercises), followed by 1 hour of low intensity cardio or 45mins of HIIT | ||
SUNDAY – REST DAY – NO TRAINING
Source: 6 Day Weight/Cardio Cutting Workout