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Fat Loss Not Mass Loss
Cutting
Advanced
Machine strength
Plan Details
The Fat Loss Not Mass Loss routine is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
This program is designed to increase workout density and keep the heart rate high throughout. It should feel like you are doing cardio while weight training. Pay close attention to the rest times. Supersets are designed into the program. When an exercise has a rest time of zero, move directly to the next exercise. Any exercise with a rest time greater than zero indicates the end of that superset. Choose very challenging weight for the first exercise of each pair such that you can barely complete the recommended number of sets with the recommended number of reps. Attempt to beat the previous week's performance each week you choose to use this workout. Likely, you will need to move to a different program or change the exercises in this program after 4-8 weeks. I recommend moving to a program that blends strength and hypertrophy. The prescribed cardio is optional. The time given is arbitrary. Choose a length that is optimal for your own goals. Also, choose only one of the listed cardio options. Multiple modes are included in each day for convenience. For the HIIT training day, you may either choose intervals on cardio equipment or create your own giant circuit or conditioning workout. The goal is to work hard enough for lactic acid production and very high heart rates. Enjoy!
Routine detail
Day 1
Lower 1 with Conditioning
Est. 215 min
11 exercises
Barbell Squat
3 Sets x 10 Reps
Jump Squat
3 Sets x 10 Reps
Machine Leg Extension
2 Sets x 12 Reps
Mountain Climber
2 Sets x 12 Reps
Barbell Glute Bridge
2 Sets x 10 Reps
Dumbbell Swing
2 Sets x 10 Reps
Machine Calf Press
3 Sets x 12 Reps
Bodyweight Squat Jumps on Toes
3 Sets x 12 Reps
Treadmill Running
1 Set
Elliptical Training
1 Set
Step Machine
1 Set
Day 2
Upper 1
Est. 202 min
18 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 6 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Cable Seated Row
2 Sets x 8 Reps
Barbell Front Raise
2 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Cross-Over
2 Sets x 10 Reps
Cable Dual Overhead Curl
2 Sets x 10 Reps
Cable Side Bend
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
Decline Bench Weighted Twist
2 Sets x 8 Reps
Barbell Tricep Extension (Supine)
2 Sets x 8 Reps
Elliptical Training
1 Set
Stationary Bike
1 Set
Recumbent Bike
1 Set
Treadmill Running
1 Set
Day 3
HIIT
Est. 72 min
5 exercises
Barbell Romanian Deadlift From Deficit
10 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Clean
3 Sets x 8 Reps
Treadmill Running
1 Set
Stationary Bike
1 Set
Day 4
Lower 2
Est. 186 min
14 exercises
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 6 Reps
Machine Calf Press
3 Sets x 6 Reps
Bulgarian Split Squats
2 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
V-Squat Machine
3 Sets x 6 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Hip Abduction
2 Sets x 8 Reps
Machine Hip Adduction
2 Sets x 8 Reps
Elliptical Training
1 Set
Step Machine
1 Set
Treadmill Running
1 Set
Stationary Bike
1 Set
Day 5
Upper 2 with Conditioning
Est. 126 min
12 exercises
Machine Incline Chest Press
3 Sets x 10 Reps
Plyo Push-Up
3 Sets x 10 Reps
Machine Iso Lateral High Row
3 Sets x 10 Reps
Weighted Carry
3 Sets x 20 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Kettlebell Renegade Row
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 12 Reps
Dumbbell Alternating Tricep Kickback
2 Sets x 12 Reps
Stability Ball Plank with Hip Abduction
2 Sets x 12 Reps
Stationary Bike
1 Set
Step Machine
1 Set
Treadmill Running
1 Set
Day 6
Bonus Deadlifts and Conditioning
Est. 66 min
5 exercises
Walking
1 Set
Barbell Bent-Over Row
5 Sets x 8 Reps
Plyo Push-Up
5 Sets x 8 Reps
Barbell Deadlift
10 Sets x 3 Reps
Dumbbell Reverse Lunge
5 Sets x 8 Reps
