5 Day Muscle Maintaining Fat Shredding Workout

By Roger “Rock” Lockridge

	Intermediate (2-3 years)
	57 minutes/day \| 5 days/week
	Fat Loss
	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 Show More

Average Exertion

Average Cardio Intensity

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.

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

Scroll to top

Exercise	Sets	Reps	Rest
1.Barbell Incline Bench Press See Exercise Notes	5 sets	10 reps	60s
2.Dumbbell Flyes See Exercise Notes	4 sets	10-12 reps	60s
3.Weighted Triceps Dip See Exercise Notes	4 sets	10-12 reps	60s
4.Pec Deck See Exercise Notes	4 sets	12 reps	60s
Circuit #5 - 3 rounds Rest 60s between rounds
5A.Cable Crossovers (upper chest)	3 rounds	12 reps	0s
5B.Push-up	3 rounds	12 reps	60s
6.Hanging Straight Leg Raise See Exercise Notes	3 sets	12 reps	60s
Circuit #7 - 3 rounds Rest 60s between rounds
7A.Decline Sit Up	3 rounds	15 reps	0s
7B.Dumbbell Side Bend	3 rounds	15 reps	60s
8.Plank	3 sets	AMAP reps	60s
9.Kneeling Cable Crunch See Exercise Notes	3 sets	15 reps	60s

Day 2 - Tuesday - Back Focus

Scroll to top

Exercise	Sets	Reps	Rest
1.V-Bar Pullup See Exercise Notes	5 sets	8-10 reps	60s
2.Bent Over Barbell Row See Exercise Notes	4 sets	10-12 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Underhand-Grip Lat Pulldown	4 rounds	10 reps	0s
3B.Straight-Arm Lat Pulldown	4 rounds	10 reps	60s
4.Seated Cable Row See Exercise Notes	4 sets	12 reps	60s
5.Barbell Deadlift See Exercise Notes	4 sets	15 reps	60s

Day 3 - Thursday - Shoulder Focus

Scroll to top

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Barbell Upright Row	4 rounds	10 reps	0s
1B.Seated Lateral Raise	4 rounds	10 reps	60s
2.Seated Smith Machine Shoulder Press See Exercise Notes	4 sets	10-12 reps	60s
3.Plate Raises See Exercise Notes	4 sets	12 reps	60s
4.Face Pull See Exercise Notes	4 sets	12 reps	60s

Day 5 - Friday - Arms Focus

Scroll to top

Exercise	Sets	Reps	Rest
1.EZ-Bar Preacher Curl See Exercise Notes	4 sets	10-12 reps	60s
2.Barbell Close-Grip Bench Press	4 sets	10-12 reps	60s
3.Standing Hammer Curl See Exercise Notes	4 sets	12 reps	60s
4.High Pulley Overhead Tricep Extension (rope extension)	4 sets	12 reps	60s
Circuit #5 - 4 rounds Rest 60s between rounds
5A.Standing High Pulley Cable Curl	4 rounds	15 reps	0s
5B.Reverse Grip Triceps Pushdown	4 rounds	15 reps	60s

Day 6 - Saturday - Legs Focus

Scroll to top

Exercise	Sets	Reps	Rest
1.Barbell Back Squat See Exercise Notes	4 sets	10 reps	60s
2.45 Degree Leg Press See Exercise Notes	4 sets	15 reps	60s
3.Single-Leg Leg Extension See Exercise Notes	4 sets	15 reps	60s
Circuit #4 - 4 rounds Rest 60s between rounds
4A.Stiff-Legged Barbell Deadlift	4 rounds	15 reps	0s
4B.Seated Leg Curl	4 rounds	15 reps	60s
5.Lying Leg Curls See Exercise Notes	4 sets	15 reps	60s
Circuit #6 - 4 rounds Rest 60s between rounds
6A.Barbell Standing Leg Calf Raise	4 rounds	20 reps	0s
6B.Seated Calf Raise Machine	4 rounds	20 reps	60s

Date Created: 5/10/2018, UTC

Last Updated: 6/5/2021, UTC

Similar Workouts

See More Similar Workouts

More Workouts by Roger “Rock” Lockridge

See More More Workouts by Roger “Rock” Lockridge

More workouts like this

Men's Fat Loss

Create a custom workout plan with AI

Answer a few questions and find a workout plan personalized to you.

Get your personalized workout plan