5 Day Muscle Maintaining Fat Shredding Workout

Google Sheet Workout Export

By Roger “Rock” Lockridge

Experience Intermediate (2-3 years)
Time 57 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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20%

 

This 5 day workout uses a variety of protocols and HIIT to sustain as much muscle as possible while shredding fat. Different exercises in this workout will use different set protocols:


  • Superset Protocol: Perform two exercises back to back without rest (2 sets, rest, repeat)
  • Forced Rep Protocol: Once can no longer complete a rep, have your spotter lift the weight for you and complete the negative yourself until you can no longer do so.
  • Drop Sets Protocol: Perform an exercise until failure, then reduce or "drop" the weight so you can complete more reps until reaching failure once more.
  • Hold Set Protocol: At the end of the set, hold full contraction until you can no longer do so.
  • Rest-Pause Set Protocol: Perform an exercise until failure, then rest for 10-15 seconds before performing the exercise again until failure once more.


After each workout, 20 minutes of high intensity interval training is to be performed. To accomplish this, complete 8 rounds of the following:


  • 30 seconds all-out effort followed by 90 seconds low-moderate effort.


Any form of cardio is appropriate for HIIT. Choose your favorite! Overall, this workout is sure to burn extra calories and burn fat while maintaining muscle for advanced lifters.

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Description



Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Incline Bench Press

See Exercise Notes

5 sets10 reps60s
2.Dumbbell Flyes

See Exercise Notes

4 sets10-12 reps60s
3.Weighted Triceps Dip

See Exercise Notes

4 sets10-12 reps60s
4.Pec Deck

See Exercise Notes

4 sets12 reps60s

Circuit #5 - 3 rounds

Rest 60s between rounds

5A.Cable Crossovers (upper chest)
3 rounds12 reps0s
5B.Push-up
3 rounds12 reps60s
6.Hanging Straight Leg Raise

See Exercise Notes

3 sets12 reps60s

Circuit #7 - 3 rounds

Rest 60s between rounds

7A.Decline Sit Up
3 rounds15 reps0s
7B.Dumbbell Side Bend
3 rounds15 reps60s
8.Plank
3 setsAMAP reps60s
9.Kneeling Cable Crunch

See Exercise Notes

3 sets15 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.V-Bar Pullup

See Exercise Notes

5 sets8-10 reps60s
2.Bent Over Barbell Row

See Exercise Notes

4 sets10-12 reps60s

Circuit #3 - 4 rounds

Rest 60s between rounds

3A.Underhand-Grip Lat Pulldown
4 rounds10 reps0s
3B.Straight-Arm Lat Pulldown
4 rounds10 reps60s
4.Seated Cable Row

See Exercise Notes

4 sets12 reps60s
5.Barbell Deadlift

See Exercise Notes

4 sets15 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 60s between rounds

1A.Barbell Upright Row
4 rounds10 reps0s
1B.Seated Lateral Raise
4 rounds10 reps60s
2.Seated Smith Machine Shoulder Press

See Exercise Notes

4 sets10-12 reps60s
3.Plate Raises

See Exercise Notes

4 sets12 reps60s
4.Face Pull

See Exercise Notes

4 sets12 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.EZ-Bar Preacher Curl

See Exercise Notes

4 sets10-12 reps60s
2.Barbell Close-Grip Bench Press
4 sets10-12 reps60s
3.Standing Hammer Curl

See Exercise Notes

4 sets12 reps60s
4.High Pulley Overhead Tricep Extension (rope extension)
4 sets12 reps60s

Circuit #5 - 4 rounds

Rest 60s between rounds

5A.Standing High Pulley Cable Curl
4 rounds15 reps0s
5B.Reverse Grip Triceps Pushdown
4 rounds15 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Back Squat

See Exercise Notes

4 sets10 reps60s
2.45 Degree Leg Press

See Exercise Notes

4 sets15 reps60s
3.Single-Leg Leg Extension

See Exercise Notes

4 sets15 reps60s

Circuit #4 - 4 rounds

Rest 60s between rounds

4A.Stiff-Legged Barbell Deadlift
4 rounds15 reps0s
4B.Seated Leg Curl
4 rounds15 reps60s
5.Lying Leg Curls

See Exercise Notes

4 sets15 reps60s

Circuit #6 - 4 rounds

Rest 60s between rounds

6A.Barbell Standing Leg Calf Raise
4 rounds20 reps0s
6B.Seated Calf Raise Machine
4 rounds20 reps60s

Date Created: 5/10/2018, UTC


Last Updated: 6/5/2021, UTC





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