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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

Fat Loss

Equipment

Barbell, Incline Bench, 2 x Dumbbell, Flat Bench, Dips (Parallel) Bar, Pec Fly/Rear Delt Machine, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Bodyweight, Pull up bar, Decline Bench, Tricep Rope Attachment, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Cable Machine, Triangle Lat/Low Row Attachment, Smith Machine, Weight Plate, EZ Bar, Preacher Curl Bench, Rope Cable Machine, Straight Bar Attachment, Squat Rack, 45 Degree Leg Press Machine, Leg Extension Machine, Seated Leg Curl Machine, Lying Leg Curl Machine, Seated Calf Raise Machine


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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

Week 1 Overview

Day 1:

Monday - Chest & Abs Focus

Day 2:

Tuesday - Back Focus

Day 3:

Thursday - Shoulder Focus

Day 4:

Rest

Day 5:

Friday - Arms Focus

Day 6:

Saturday - Legs Focus

Day 7:

Rest


Day 1 - Monday - Chest & Abs Focus

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Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
1. Barbell Incline Bench Press
5 sets, 10 reps, (rest 60s)
Forced rep protocol
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Flyes demonstrationPlay Dumbbell Flyes demonstration
2. Dumbbell Flyes
4 sets, 10-12 reps, (rest 60s)
Drop Set protocol
Time between exercises: 60s
Show Alternative Exercises
Weighted Triceps Dip demonstrationPlay Weighted Triceps Dip demonstration
3. Weighted Triceps Dip
4 sets, 10-12 reps, (rest 60s)
Rest-pause protocol
Time between exercises: 60s
Show Alternative Exercises
Pec Deck demonstrationPlay Pec Deck demonstration
4. Pec Deck
4 sets, 12 reps, (rest 60s)
Hold set protocol
Time between exercises: 60s
Show Alternative Exercises
Circuit
Cable Crossovers (upper chest) demonstrationPlay Cable Crossovers (upper chest) demonstration
5A. Cable Crossovers (upper chest)
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Push-up demonstrationPlay Push-up demonstration
5B. Push-up
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hanging Straight Leg Raise demonstrationPlay Hanging Straight Leg Raise demonstration
6. Hanging Straight Leg Raise
3 sets, 12 reps, (rest 60s)
Hold set protocol
Time between exercises: 60s
Show Alternative Exercises
Circuit
Decline Sit Up demonstrationPlay Decline Sit Up demonstration
7A. Decline Sit Up
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Side Bend demonstrationPlay Dumbbell Side Bend demonstration
7B. Dumbbell Side Bend
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
8. Plank
3 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
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Kneeling Cable Crunch demonstrationPlay Kneeling Cable Crunch demonstration
9. Kneeling Cable Crunch
3 sets, 15 reps, (rest 60s)
Drop set protocol
Time between exercises: 60s
Show Alternative Exercises

Day 2 - Tuesday - Back Focus

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V-Bar Pullup demonstrationPlay V-Bar Pullup demonstration
1. V-Bar Pullup
5 sets, 8-10 reps, (rest 60s)
Rest-pause protocol
Time between exercises: 60s
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
2. Bent Over Barbell Row
4 sets, 10-12 reps, (rest 60s)
Hold set protocol
Time between exercises: 60s
Show Alternative Exercises
Circuit
Underhand-Grip Lat Pulldown demonstrationPlay Underhand-Grip Lat Pulldown demonstration
3A. Underhand-Grip Lat Pulldown
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Straight-Arm Lat Pulldown demonstrationPlay Straight-Arm Lat Pulldown demonstration
3B. Straight-Arm Lat Pulldown
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Cable Row▶
4. Seated Cable Row
4 sets, 12 reps, (rest 60s)
Forced rep protocol
Time between exercises: 60s
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
5. Barbell Deadlift
4 sets, 15 reps, (rest 60s)
Drop set protocol
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Thursday - Shoulder Focus

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Circuit
Barbell Upright Row demonstrationPlay Barbell Upright Row demonstration
1A. Barbell Upright Row
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Lateral Raise demonstrationPlay Seated Lateral Raise demonstration
1B. Seated Lateral Raise
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Smith Machine Shoulder Press demonstrationPlay Seated Smith Machine Shoulder Press demonstration
2. Seated Smith Machine Shoulder Press
4 sets, 10-12 reps, (rest 60s)
Drop set protocol
Time between exercises: 60s
Show Alternative Exercises
Plate Raises demonstrationPlay Plate Raises demonstration
3. Plate Raises
4 sets, 12 reps, (rest 60s)
Forced rep protocol
Time between exercises: 60s
Show Alternative Exercises
Face Pull demonstrationPlay Face Pull demonstration
4. Face Pull
4 sets, 12 reps, (rest 60s)
Rest-pause protocol
Time between exercises: 60s
Show Alternative Exercises

Day 5 - Friday - Arms Focus

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EZ-Bar Preacher Curl demonstrationPlay EZ-Bar Preacher Curl demonstration
1. EZ-Bar Preacher Curl
4 sets, 10-12 reps, (rest 60s)
Forced Rep Protocol
Time between exercises: 60s
Show Alternative Exercises
Barbell Close-Grip Bench Press demonstrationPlay Barbell Close-Grip Bench Press demonstration
2. Barbell Close-Grip Bench Press
4 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Hammer Curl demonstrationPlay Standing Hammer Curl demonstration
3. Standing Hammer Curl
4 sets, 12 reps, (rest 60s)
Drop Set Protocol
Time between exercises: 60s
Show Alternative Exercises
High Pulley Overhead Tricep Extension (rope extension) demonstrationPlay High Pulley Overhead Tricep Extension (rope extension) demonstration
4. High Pulley Overhead Tricep Extension (rope extension)
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Standing High Pulley Cable Curl▶
5A. Standing High Pulley Cable Curl
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Reverse Grip Triceps Pushdown demonstrationPlay Reverse Grip Triceps Pushdown demonstration
5B. Reverse Grip Triceps Pushdown
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 6 - Saturday - Legs Focus

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
1. Barbell Back Squat
4 sets, 10 reps, (rest 60s)
Rest-pause protocol
Time between exercises: 60s
Show Alternative Exercises
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
2. 45 Degree Leg Press
4 sets, 15 reps, (rest 60s)
Drop set protocol
Time between exercises: 60s
Show Alternative Exercises
Single-Leg Leg Extension demonstrationPlay Single-Leg Leg Extension demonstration
3. Single-Leg Leg Extension
4 sets, 15 reps, (rest 60s)
Hold set protocol
Time between exercises: 60s
Show Alternative Exercises
Circuit
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
4A. Stiff-Legged Barbell Deadlift
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Leg Curl demonstrationPlay Seated Leg Curl demonstration
4B. Seated Leg Curl
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
5. Lying Leg Curls
4 sets, 15 reps, (rest 60s)
Forced rep protocol
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Standing Leg Calf Raise demonstrationPlay Barbell Standing Leg Calf Raise demonstration
6A. Barbell Standing Leg Calf Raise
4 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Calf Raise Machine▶
6B. Seated Calf Raise Machine
4 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 5/10/2018, UTC


Last Updated: 6/5/2021, UTC

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