Bodybuilding Fat Loss Workout

Ignite your fat stores with this bodybuilding fat loss workout. These are the 5 most effective weight loss workouts that will leave you feeling pumped while annihilating unwanted fat.

Yes, we all know that diet is key to a healthy and lean body. It’s only by keeping track of your calories in vs calories out that you trigger the changes needed for fat loss.

But the issue with relying on nutrition alone is that it’s slow, exhausting, and can feel straight up like hell. Combining a healthy diet with an effective, and time-efficient bodybuilding fat loss workout will take your progress to a new level, faster.

The workouts in this post were chosen by our team of trainers and fitness experts. They’re designed to target, locate, and snipe your fat cells without delay.

Let’s lock and load…

What Does This Workout Program Cover?

  • Goal: Weight Loss
  • Aimed At: Beginner & Intermediate
  • Workout Duration: 45-70 minutes
  • Days Per Week: 5
  • Total Fat Loss Program Duration: 6 Weeks
  • Equipment Needed: Barbells, Dumbbells, Machines, and Bodyweight

Bodybuilding Fat Loss Workout Overview

Before we go into the actual workout, let’s cover a few important things first…

This program includes 5 weight lifting days per week. Two of those days will focus on your back muscles and two on legs. The week as a whole, though, will focus on hitting every muscle group in your body, with optimal training volume and frequency.

The last day of the training week is a super-setted back and chest workout (popularized by none other than Arnold Schwarzenegger). This will help you shred even faster while having a great muscle pump for the weekend.

There’s no ab exercises in this program. We’ve included plenty of compound lifts that work on your core muscles as well as other muscle groups. But, depending on your individual goals, you can include ab and cardio training on your rest days or whenever you prefer.

Speaking of rest, your break between the sets should be between 60-90 seconds. We’d recommend resting for 90 seconds if you’re a beginner, and 60 if intermediate. The shorter the rest, the more calories you’ll burn, and the bigger the muscle pump.

Your rep range will vary from exercise to exercise, but generally, it will be between 8-12 reps, with a few exceptions. This is an ideal RR for achieving lean muscle growth while at the same time burning a ton of calories to ensure effective fat loss.

Besides ab and cardio training, we don’t recommend adding additional exercises to this bodybuilding fat loss workout.

The Workout

Monday – Legs (Quad Focused)

  • Back Squats, 5 sets of 8 reps
  • Leg Press, 4 sets of 10-12 reps
  • Bulgarian Split Squats, 3 sets of 10-12 reps each
  • Leg Curls, 3 sets of 10-15 reps
  • Seated Calf Raises, 3 sets of 20-25 reps

Tuesday – Pull (Upper Back Focused)

  • T-Bar Rows, 5 sets of 8 reps
  • Close-Grip Lat Pulldowns, 4 sets of 8-12 reps
  • Cable Rows, 3 sets of 10-12 reps
  • Preacher Curls, 3 sets of 10-12 reps
  • Incline Dumbbell Curls, 3 sets of 10-12 reps

Wednesday – Push (Shoulder Focused)

  • Standing Dumbbell Press, 5 sets of 8 reps
  • Lateral Raises, 4 sets of 8-12 reps
  • Machine Shoulder Press, 3 sets of 8-12 reps
  • Dumbbell Incline Bench Press, 3 sets of 12 reps
  • Rope Tricep Extensions, 3 sets of 10-12 reps
  • Overhead Dumbbell Extensions, 3 sets of 10-12 reps

Friday – Legs (Hamstring Focused)

  • Dumbbell Romanian Deadlifts, 5 sets of 8 reps
  • Walking Lunges, 3 sets of 12-15 steps each
  • Reverse Hack Squats, 4 sets of 8-12 reps
  • Leg Curls, 3 sets of 10-12 reps
  • Seated Calf Raises, 3 sets of 20-25 reps

Saturday Chest & Back Supersets

  • A1 – Dumbbell Bench Press, 4 sets of 8 reps
  • A2 – Dumbbell Rows, 4 sets of 8 reps
  • B1 – Lat Pulldowns, 4 sets of 8-12 reps
  • B2 – Pushups, 4 sets of 12-15 reps
  • C1 – Machine Flyes, 3 sets of 12 reps
  • C2 – Reverse Machine Flyes, 3 sets of 12 reps

You May Also Like: Ultimate Barbell Complex to Burn Fat & Build Muscle

How to Get the Most Out of This Bodybuilding Fat Loss Workout

Probably the most important factor for the success of this workout is consistency. Staying committed and not making excuses is a sure-fire way to get results that stick.

Bodybuilding fat loss workouts such as this one aren’t meant to be easy. They require discipline and consistent action towards the main goal – to get you strong, lean, and beach-ready.

Much like dieting, it’s not necessarily a super enjoyable process but if you’re serious about losing fat then a bodybuilder’s approach is the most effective and fastest way to reach your goal.

Anything Else to Consider?

A bodybuilding fat loss workout is a great way to burn calories and pack on some lean muscle. But, you’ll need to watch on things outside of the gym to really see the results you’re looking for.

Paying attention to your diet, stress levels, and sleep is critical for success. If you optimize your training around these three things, you’ll really maximize the results you get from this program.

Optimizing your diet is all about eating less than you burn. This is key to weight loss. Ideally, aim to eat 250-500 calories less than you expend.

Our bodybuilding fat loss workout will help with this. It will boost your fat loss in two ways – by aiding muscle growth (and thus increasing your resting metabolic rate), and by directly burning through calories while you train.

Once you’ve got yourself into a caloric deficit, you’ll want to ensure that you’re eating enough protein. Why? Because, protein is what will preserve your lean muscle mass while cutting. The ideal amount of protein per day varies from person to person, but the general rule is anywhere from 0.7g-2g of protein per pound of bodyweight.

Most people stick to 1g of protein per lb of bodyweight for simplicity and convenience. This is a good number to start with if you’re a beginner, after which you can experiment and adjust your protein intake from there.

Further Reading: Train Like Arnold Schwarzenegger – The Complete Guide

Wrapping Up

Burning fat is pretty hard – that’s a fact. Research shows that a lot of people fail to reach their goal weight. Even if you do reach it, only 20% can actually keep the weight off for good.

You’ll be among that 20 %. You’ll use this bodybuilding fat loss workout and tips and tricks in this post to change your lifestyle and activity routine for good.

Ultimately, the key to an effective fat shred program is to keep your diet in check and implement the most intense, time-efficient exercises in your training.

That way you’ll not only ramp up your metabolism, you’ll also increase muscle performance and conditioning as well.

You’ll be a toned & trim version of you… with a physique to be proud of.

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