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6-Day Workout Plan for Muscle Building and Fat Loss

Optimize Your Workout Routine with Our 6-Day Plan!

Biggest Mistake During Cutting:

Many people believe that any cutting program will work effectively if they follow a strict diet and exercise plan, but this may not always be the case.

Most fitness professionals acknowledge that achieving noticeable results is challenging if you adhere to a strict diet and a near-permanent workout routine. For instance, a 6-day workout schedule combined with a rigid diet can lead to significant energy depletion, impacting your performance and training effectiveness. Consequently, your body might not be prepared for the same volume of exercise you were accustomed to during bulking.

To maintain muscle mass during cutting, it's crucial to keep training intensity high. Your body responds to physical activities, so if you reduce training significantly, it might destroy the muscle mass you don't actively use. Therefore, to preserve muscle during cutting:

  • Follow a cutting diet that supports your bulking plan. For example, if you consumed 3400 calories during bulking, gradually reduce this to around 3200 or 3000 calories.
  • Maintain your training intensity. Continue using weights comparable to those used during bulking. If you struggle with higher repetitions, reduce them to 8-10 reps, for example.
  • Incorporate rest days where no physical activities are performed.
  • Ensure you stay hydrated and get eight hours of sleep each night to aid recovery.

The 6-day workout schedule targets each muscle group twice a week, ensuring balanced training and optimal results. Use this workout plan to burn fat and build muscle effectively!

6-Day Workout Plan Notes:

  • This workout is performed for three days with one rest day per week.
  • Cardio should be performed at the beginning of each day, with stretching and cooling down at the end of the session.
  • Low-intensity cardio for up to one hour, twice daily: first thing in the morning before breakfast and in the evening, at least two hours before bedtime.
  • Only 30 seconds rest between sets.
  • Follow a 2-1-2 tempo for each exercise.

6-Day Workout Schedule:

  • Day 1: Workout A - Chest and Upper Body
  • Day 2: Back and Upper Body
  • Day 3: Workout A - Legs and Shoulders
  • Day 4: Rest
  • Day 5: Workout B - Chest and Upper Body
  • Day 6: Workout B - Back and Upper Body
  • Day 7: Workout B - Legs and Shoulders
  • Day 8: Rest
  • Day 9: Restart with Workout A - Chest and Upper Body
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