3 Day On 4 Day Off Fat Burning Workout

I'm currently on a twelve week workout plan. I do cardio three times a week, and weight training three times a week. So far I'm bulking up considerably, and losing alot of fat. My cardio routines, Sunday, Tuesday, and Thursday, are composed of three key exercises. Those three are the eliptical, the treadmill, and my road bike. I try to stay with those three, switching it up to shy away from my body getting too used to a certain exercise and thus making my routine less effective.

For the weightlifting days, I'm doing as follows:

Monday: Biceps, Back, Abs

Wednesday: Chest, Triceps, Shoulders, Abs

Friday: Legs, Abs

I have a bit of a stomach, and for my age, I most certainly shouldn't (I'm 23) so my primary focus is losing that. My secondary focus is gaining lots of muscle while losing fat and staying healthy.

Of course, no good workout is going to work without the proper supplements. For supplements I'm using Protein shakes, liquid creatine, Men's Performance vitamins, and Hydroxicut Hardcore to aid in the fat loss.

My muscles are already getting harder and bulkier, while my fat is decreasing, and I'm just now in week 2.

Routine Type 3 Days On 4 Days Off
Duration Ongoing
Level Intermediate - Advanced
Purpose Fat Burning / Muscle Mass
Target Individuals looking to burn fat / build muscle

Workout Schedule:

Monday Biceps / Back / Abs
Tuesday
Cardio
Wednesday
Chest / Triceps / Shoulders / Abs
Thursday
Cardio
Friday Legs / Abs
Saturday Rest
Sunday Cardio

The Workout

Day 1 Monday - Back / Biceps / Abs
Muscle Group Exercise Sets And Reps
Back Chin Ups 30 reps (as many sets as it takes to do 30 reps)
Barbell Rows 4 x 10 reps
Close Grip Chin Ups 4 x failure
Deadlifts 4 x 10 reps
Hyperextensions 3 x 15 reps
Biceps Barbell Curls 3 x 8 - 12 reps
Preacher Curls 3 x 10 reps
Seated Dumbbell Curls 2 x 8 - 12 reps
Barbell Wrist Curl 3 x 20 reps
Reverse Wrist Curl 3 x 20 reps
Abs Ab Crunch Machine 3 x 20 reps
Air Bike (Bicycles) 3 x 35 reps
Leg Raises 2 x 20 reps
Planks on Elbows and Toes 3 x 30 second holds
Day 3 Wednesday - Chest / Triceps / Shoulders / Abs
Muscle Group Exercise Sets And Reps
Chest Bench Press 1 x 12 reps
1 x 10 reps
1 x 10 reps
1 x 8 reps
Incline Press 3 x 12 reps
Decline Bench Press 2 x 12 reps
Incline Fly 3 x 12 - 15 reps
Triceps Close Grip Bench Press 3 x 10 reps
Overhead Triceps Extension 1 x 12 reps
1 x 12 reps
1 x 10 reps
1 x 10 reps
Cable Pressdowns 1 x 12 reps
1 x 12 reps
1 x 10 reps
1 x 10 reps
Decline Skull Crushers 3 x 10 reps
Shoulders Shoulder Press 4 x 8 - 12 reps
Shugs 3 x 20 reps
Arnold Press 4 x 12 reps
Seated Side Laterals 3 x 10 reps
Bent Over Laterals 3 x 10 reps
Abs Ab Crunch Machine 3 x 20 reps
Air Bike (Bicycles) 3 x 35 reps
Leg Raises 2 x 20 reps
Planks on Elbows and Toes 3 x 30 second holds
Day 5 Friday - Legs / Abs
Muscle Group Exercise Sets And Reps
Quadriceps Squats 4 x 10 reps
Leg Extensions 4 x 10 reps
Leg Curls 4 x 10 reps
Lunges 4 x 12 reps
Seated Calf Raise 3 x 10 reps
Standing Calf Raise 3 x 10 reps
Abs Ab Crunch Machine 3 x 20 reps
Air Bike (Bicycles) 3 x 35 reps
Leg Raises 2 x 20 reps
Planks on Elbows and Toes 3 x 30 second holds
Sunday / Tuesday / Thursday - Cardio
I rotate between different cardio routines. Most of the time it consists of 30 minutes on the eliptical, 30 minutes on the stationary bike, and a 15 mile ride on my road bike. I also attend a spin class on Tuesdays and Thursdays that lasts about an hour. I'm starting to incorporate some running, but my shin splints still hurt after running for a few minutes, so I'm trying to do as little impact cardio (such as running) as possible.

Obviously, the weight is too much to list. Every exercise I do has totally different amounts of weights. I just try to increase at least five pounds per set per week. I'm now on Monday of week 5. I plan on continuing this routine for a total of 12 weeks, and have been promised outstanding results. So far, I haven't really lost much weight, but my muscles are certainly getting bigger.

- Routine submitted by Paul

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