5 Day Blitz Fat Loss Routine

Google Sheet Workout Export

By Team Allmax

Experience Intermediate (2-3 years)
Time 35 minutes/day | 5 days/week
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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30%

This 5 day workout routine will maximize fat loss through a combination of high intensity weight training and short bursts of cardio. Each workout is 30 minutes long, and contains all of the resistance training and HIIT cardio that will help you burn more calories as well as maintain your hard earned muscle. 

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Description


Day 1 - Monday - Back and Biceps

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For a warmup, perform HIIT cardio on a stationary bike or rowing machine. 10 minutes total, go all out every 3rd minute (minute 3, minute 6, minute 9)

Circuit
Pull-up demonstrationPlay Pull-up demonstration
2 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Underhand-Grip Lat Pulldown demonstrationPlay Underhand-Grip Lat Pulldown demonstration
2 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Seated Cable Row
2 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
2 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent-Arm Dumbbell Pullover demonstrationPlay Bent-Arm Dumbbell Pullover demonstration
2 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Alternating Incline Dumbbell Biceps Curl demonstrationPlay Alternating Incline Dumbbell Biceps Curl demonstration
2 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Alternating Dumbbell Curls
2 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Preacher Curl demonstrationPlay Barbell Preacher Curl demonstration
2 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 2 - Tuesday - Chest and Triceps

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For a warmup, perform HIIT cardio on a stationary bike or rowing machine. 10 minutes total, go all out every 3rd minute (minute 3, minute 6, minute 9)

Barbell Close-Grip Bench Press demonstrationPlay Barbell Close-Grip Bench Press demonstration
2 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
2 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
2 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Chest Dips demonstrationPlay Chest Dips demonstration
2 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Bent Over Dumbbell Tricep Kickback demonstrationPlay Bent Over Dumbbell Tricep Kickback demonstration
2 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rope Cable Triceps Extension demonstrationPlay Rope Cable Triceps Extension demonstration
2 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
One Arm Standing Dumbbell Extension demonstrationPlay One Arm Standing Dumbbell Extension demonstration
2 sets, 8-12 reps, (rest 60s)
Double drop sets
Time between exercises: 60s
Show Alternative Exercises

Day 4 - Thursday - Legs

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45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
1 set, 20 reps, (rest 60s)
Warm up set
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
2 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Crossed-Arm Barbell Front Squat demonstrationPlay Crossed-Arm Barbell Front Squat demonstration
2 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
2 sets, 8-12 reps, (rest 60s)
Rest pause
Time between exercises: 60s
Show Alternative Exercises
Circuit
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
2 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Machine Hack Squat demonstrationPlay Machine Hack Squat demonstration
2 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
2 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
2 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 5 - Friday - Shoulders and Back

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For a warmup, perform HIIT cardio on a stationary bike or rowing machine. 10 minutes total, go all out every 3rd minute (minute 3, minute 6, minute 9)

Seated Machine Shoulder (Military) Press
1 set, 15 reps, (rest 60s)
Warm up set
Time between exercises: 60s
Show Alternative Exercises
Circuit
Seated Dumbbell Arnold Press
2 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
2 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
2 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Front Two-Dumbbell Raise demonstrationPlay Front Two-Dumbbell Raise demonstration
2 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Shrug demonstrationPlay Barbell Shrug demonstration
2 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
2 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Upright Row demonstrationPlay Barbell Upright Row demonstration
2 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 6 - Saturday - Calves and Forearms

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For a warmup, perform HIIT cardio on a stationary bike or rowing machine. 10 minutes total, go all out every 3rd minute (minute 3, minute 6, minute 9)

Circuit
Smith Machine Calf Raise demonstrationPlay Smith Machine Calf Raise demonstration
2 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Calf Raise Machine
2 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Sled 45 Degree Calf Press
2 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Palm-Up Barbell Wrist Curl demonstrationPlay Seated Palm-Up Barbell Wrist Curl demonstration
2 sets, 15 reps, (rest 60s)
Double drop sets
Time between exercises: 60s
Show Alternative Exercises
Standing Dumbbell Reverse Curl demonstrationPlay Standing Dumbbell Reverse Curl demonstration
2 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 4/9/2018, UTC


Last Updated: 10/1/2021, UTC

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