Exercise Guide
Fat Blaster: 6 Day Weight/Cardio Cutting Workout
This comprehensive 6-day program is ideal for individuals who have completed a bulking phase and are now focused on stripping off excess body fat while preserving hard-earned muscle mass. The routine strategically combines **heavy weight training** on three days with **cardiovascular and core work** on the remaining three days, leaving one day for complete rest.
Workout Summary
- Main Goal: Lose Fat (Cutting)
- Workout Type: Split (Body Part Focus)
- Training Level: Intermediate
- Program Duration: 10 weeks
- Days Per Week: 6 (3 Weight Training, 3 Cardio/Abs)
- Time Per Workout: 30–45 minutes (Weight Training)
- Equipment Required: Barbell, Dumbbells, Cables, EZ Bar, Bodyweight
⚠️ Key Protocol: Diet First
Success on a cutting program is **80% nutrition**. This workout is the catalyst, but your diet dictates fat loss. You must maintain a **caloric deficit** to force the body to use stored fat for energy. Aim for approximately 500 calories per day deficient below your maintenance level.
🗓️ The 6-Day Fat Blaster Schedule
| Day | Focus | Type |
|---|---|---|
| Monday | Chest and Triceps | Weight Training |
| Tuesday | Abs and Cardio | Conditioning & Core |
| Wednesday | Back and Biceps | Weight Training |
| Thursday | Abs and Cardio | Conditioning & Core |
| Friday | Legs and Shoulders | Weight Training |
| Saturday | Abs and Cardio | Conditioning & Core |
| Sunday | Rest | Full Recovery |
🏋️ Weight Training Days (Monday, Wednesday, Friday)
The rep scheme uses a declining weight structure (starting heavier and dropping weight) to build strength while still achieving the hypertrophy-inducing pump. **Rest periods should be kept relatively short** (60-90 seconds max) to maintain intensity.
Monday: Chest and Triceps
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Dumbbell Bench Press* | 4 | 8, 8, 6, 6 | Vary flat bench with incline weekly. |
| Incline Bench Press* | 4 | 8, 8, 6, 6 | Vary flat bench with incline dumbbell weekly. |
| Cable Crossovers | 4 | 8 | Isolation focus. |
| Close Grip Bench Press | 3 | 8 | Triceps compound. |
| Lying Triceps Extension (Skullcrushers) | 3 | 8 | Isolation. |
| Rope Pulldowns | 3 | 8 | Isolation. |
Wednesday: Back and Biceps
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Wide Grip Pull Up* | 4 | 8 (slow) | Finish sets with slow negatives. Substitute with heavy Lat Pull Down if needed. |
| Close Grip Pull Down | 4 | 8, 8, 6, 6 | Focus on lower lats/thickness. |
| Cable Row | 4 | 8 | Mid-back thickness. |
| Barbell Curl | 3 | 8, 8, 6 | Biceps compound. |
| Incline Bench Dumbbell Curl | 3 | 8 | Focus on biceps long head/peak. |
| Dumbbell Preacher Curl | 3 | 8 | Isolation. |
Friday: Legs and Shoulders (Full Lower Body and Upper Body Caps)
| Exercise | Sets | Reps |
|---|---|---|
| Squat | 4 | 8 |
| Stiff Legged Deadlift (Hamstrings) | 3 | 8 |
| Leg Curl | 3 | 8, 8, 6 |
| Leg Extension | 3 | 8, 8, 6 |
| Standing Calf Raise | 4 | 15, 12, 10, 8 |
| Military Press (Overhead Press) | 4 | 8, 8, 6, 6 |
| Dumbbell Lateral Raise | 3 | 8 |
| Bent Over Reverse Fly (Rear Delts) | 3 | 8 |
🏃 Cardio & Core Days (Tuesday, Thursday, Saturday)
These days are dedicated to burning calories, improving cardiovascular conditioning, and strengthening the core. The choice of cardio is yours:
- Option 1: Low Intensity Steady State (LISS): 1 hour of gentle, sustained effort (e.g., brisk walking, easy cycling) typically performed first thing in the morning (fasted).
- Option 2: High Intensity Interval Training (HIIT): 45 minutes of intense bursts followed by short recovery periods (e.g., sprints, battle ropes) typically performed in the evenings.
Core Protocol: Before cardio, perform 20 minutes of dedicated core strength exercises (Planks, Leg Raises, Russian Twists, etc.).
