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6-Day Lift & Shred

6-Day Lift & Shred

Intermediate Fat loss Gym Everyone

A high-frequency 6‑day training split combining weight training and cardio to strip body fat and reveal sharper muscle definition.

Length: 10 weeks
Days a week: 6
Session length: 20 to 30 min
Equipment: Bench, Machine, Barbell
Exercises: 15 across 5 workout days
In the app: Premium routine web version free to read

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The plan

Repeat the same workouts every week for the length of the routine. Add reps or sets before you add weight.

Phase 1 — 6-Day Fat Loss Split

Chest & Triceps 6 exercises

Abs & Cardio 2 exercises

Back & Biceps 6 exercises

Abs & Cardio 2 exercises

Legs & Shoulders — No exercises listed for this day yet

Abs & Cardio 2 exercises

About this routine

This program is built for lifters who already have some gym experience and are ready to dial in their conditioning. If you've already built a solid base and now want to burn fat while bringing out more muscle definition, this 6‑day split will push you in the right direction.

Each week combines three focused weight‑training sessions with three cardio and core days. The strength workouts target major muscle groups to maintain and stimulate muscle while you're in a fat‑loss phase. The cardio and ab sessions keep your metabolism high, help burn extra calories, and strengthen your core so your physique looks tighter and more athletic.

During weight sessions, focus on clean form and controlled reps. Rest about 60–90 seconds between sets. Push yourself, but leave your ego at the door—good technique always beats sloppy heavy reps. On cardio days, keep the intensity moderate to high depending on your fitness level. You should be breathing hard, but still able to maintain steady effort.

Nutrition will make or break this program. Prioritize lean protein sources like chicken, fish, eggs, and Greek yogurt. Pair them with complex carbs such as rice, oats, potatoes, or whole grains, and include healthy fats from foods like nuts, olive oil, and avocado. Stay well hydrated throughout the day, especially on cardio days.

Because the training frequency is high, recovery matters. Aim for 7–8 hours of sleep per night and listen to your body. If you stay consistent with your workouts, nutrition, and recovery, you can expect to start noticing visible changes in body composition within the first 4–6 weeks.