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
30 reps (as many sets as it takes to do 30 reps)
4 x 10 reps
4 x 10 reps
3 x 15 reps
Biceps
3 x 8 - 12 reps
3 x 10 reps
2 x 8 - 12 reps
Abs
3 x 20 reps
Air Bike (Bicycles)
3 x 35 reps
2 x 20 reps
3 x 30 second holds

Day 3 Wednesday - Chest / Triceps / Shoulders / Abs

Muscle Group
Exercise
Sets And Reps
Chest
1 x 12 reps
1 x 10 reps
1 x 10 reps
1 x 8 reps
3 x 12 reps
3 x 12 - 15 reps
Triceps
3 x 10 reps
1 x 12 reps 
1 x 12 reps
1 x 10 reps
1 x 10 reps
1 x 12 reps
1 x 12 reps
1 x 10 reps
1 x 10 reps
Shoulders
4 x 8 - 12 reps
3 x 20 reps
4 x 12 reps
Abs
3 x 20 reps
Air Bike (Bicycles)
3 x 35 reps
2 x 20 reps
3 x 30 second holds

Day 5 Friday - Legs / Abs

Muscle Group
Exercise
Sets And Reps
Quadriceps
4 x 10 reps
4 x 10 reps
4 x 10 reps
4 x 12 reps
Abs
3 x 20 reps
Air Bike (Bicycles)
3 x 35 reps
2 x 20 reps
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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Blake Bissaillion

Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.

Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.