Return to Ripped: 6 Week Fat Loss Workout Program
Workout Summary
| Main Goal | Lose Fat |
|---|---|
| Workout Type | Split |
| Training Level | Intermediate |
| Program Duration | 6 weeks |
| Days Per Week | 4 |
| Time Per Workout | 45-60 minutes |
| Equipment Required | Barbell, Bodyweight, Cables, Dumbbells |
| Target Gender | Male & Female |
| Workout PDF | Download Workout |
Workout Description
This versatile six-week workout routine is designed to help you torch unwanted fat and can be completed in the gym or at home, with simple modifications!
Whether you’re a seasoned fitness enthusiast or just getting started, this program is adaptable to your fitness level and goals. The goal is to increase your activity levels and push your body to shed excess fat.
Program Overview
This program consists of weight training, cardio, and an optional core-focused circuit. The goal is to create a caloric deficit while maintaining muscle mass.
Weight Training
Weight training is essential for maintaining muscle mass during fat loss. The workouts are split by muscle groups to ensure each area is adequately targeted.
Cardio
Cardio is key for burning additional calories and speeding up fat loss. Perform the following cardio workouts on non-weight training days or after your weight training sessions.
- Session 1: 30 minutes
- Session 2: 30 minutes
- Session 3: 30 minutes
The cardio sessions can be completed on the treadmill, bike, or any other cardio machine. You can also perform HIIT (High-Intensity Interval Training) for a more challenging workout.
The Workouts
Return to Ripped Day 1: Chest and Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press | 3 | 8-12 |
| Incline Dumbbell Press | 3 | 8-12 |
| Cable Fly | 3 | 10-15 |
| Seated Dumbbell Press | 3 | 8-12 |
| Lateral Raise | 3 | 10-15 |
| Rear Delt Fly | 3 | 10-15 |
Return to Ripped Day 2: Legs
| Exercise | Sets | Reps |
|---|---|---|
| Squats | 3 | 8-12 |
| Leg Press | 3 | 10-15 |
| Walking Lunges | 3 | 20 steps |
| Leg Curl | 3 | 10-15 |
| Leg Extension | 3 | 10-15 |
| Standing Calf Raise | 4 | 15-20 |
Return to Ripped Day 3: Back and Abs
| Exercise | Sets | Reps |
|---|---|---|
| Deadlift | 3 | 8-12 |
| Bent Over Row | 3 | 8-12 |
| Lat Pulldown | 3 | 10-15 |
| Seated Row | 3 | 10-15 |
| Face Pull | 3 | 10-15 |
| Hanging Leg Raise | 3 | 15-20 |
| Plank | 3 | 1 minute |
Return to Ripped Day 4: Arms
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Curl | 3 | 10-12 |
| Hammer Curl | 3 | 10-12 |
| Tricep Dip | 3 | 10-12 |
| Tricep Pushdown | 3 | 10-12 |
| Overhead Tricep Extension | 3 | 10-12 |
The Workout Split
The workout split for the next six weeks will be as follows:
The First 2 Weeks
- Day 1: Chest and Shoulders
- Day 2: Legs
- Day 3: Cardio and Abs
- Day 4: Back and Arms
- Day 5: Cardio
- Day 6: Rest
- Day 7: Rest
The Next 2 Weeks
- Day 1: Chest and Shoulders
- Day 2: Legs
- Day 3: Back and Arms
- Day 4: Cardio
- Day 5: Shoulders
- Day 6: Rest
- Day 7: Rest
The Last 2 Weeks
- Day 1: Chest
- Day 2: Back
- Day 3: Shoulders
- Day 4: Arms
- Day 5: Legs
- Day 6: Rest
- Day 7: Rest