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5 Day Muscle Maintaining Fat Shredding Workout

By mywrkouts.com

Experience
Advanced (3+ years)
Time
70 minutes/day | 5 days/week | 1 weeks
Good for
Men's Fat Loss
Equipment
Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, EZ Bar, Machine, Pull up bar, Smith Machine, Weight Plate
Description

 

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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Week 1


Monday - Chest & Abs Focus

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ExerciseSetsRepsRest
1. Barbell Incline Bench Press
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration

Forced rep protocol
58 - 10
8 - 10
10
10
10
60s
2. Dumbbell Flys
Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration

Drop Set protocol
410
10 - 12
10 - 12
10 - 12
60s
3. Weighted Triceps Dip
Weighted Triceps Dip demonstrationPlay Weighted Triceps Dip demonstration

Rest-pause protocol
410
10 - 12
10 - 12
10 - 12
60s
4. Pec Dec
Pec Dec demonstrationPlay Pec Dec demonstration

Hold set protocol
410
12
12
12
60s
Circuit5A. Cable Crossovers (upper chest)
Cable Crossovers (upper chest)
31260s
5B. Push-up
Push-up demonstrationPlay Push-up demonstration
31260s
6. Hanging Straight Leg Raise
Hanging Straight Leg Raise

Hold set protocol
31260s
Circuit7A. Decline Sit Up
Decline Sit Up demonstrationPlay Decline Sit Up demonstration
31560s
7B. Dumbbell Side Bend
Dumbbell Side Bend demonstrationPlay Dumbbell Side Bend demonstration
31560s
8. Plank
Plank demonstrationPlay Plank demonstration
3AMAP60s
9. Kneeling Cable Crunch
Kneeling Cable Crunch

Drop set protocol
31560s

Tuesday - Back Focus

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ExerciseSetsRepsRest
1. V-Bar Pullup
V-Bar Pullup demonstrationPlay V-Bar Pullup demonstration

Rest-pause protocol
58 - 10
8 - 10
AMAP
AMAP
AMAP
60s
2. Bent Over Barbell Row
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration

Hold set protocol
410
10 - 12
10 - 12
10 - 12
60s
Circuit3A. Underhand-Grip Lat Pulldown
Underhand-Grip Lat Pulldown
410
8 - 10
8 - 10
8 - 10
60s
3B. Straight-Arm Pulldown
Straight-Arm Pulldown demonstrationPlay Straight-Arm Pulldown demonstration
410
8 - 10
8 - 10
8 - 10
60s
4. Seated Cable Row
Seated Cable Row

Forced rep protocol
410
12
12
12
60s
5. Barbell Deadlift
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration

Drop set protocol
410
15
15
15
60s

Date Created: 5/10/2018, UTC


Last Updated: 9/12/2020, UTC

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