Get Diced: 12 Week Fat Loss Workout Routine
WORKOUT SUMMARY
- Main GoalLose Fat
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration12 weeks
- Days Per Week6
- Time Per Workout30-90 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, Machines
- Target GenderMale & Female
- Recommended SuppsProtein Powder
Pre-Workout
Fat Burner (Optional)
BCAA (Optional)
Workout Description
It seems like everyone these days is looking for a solid workout routine to help them get shredded.
In fact, that’s probably what brought you here today.
A lot of the complaints we get on our workouts is that they're too stagnant.
They’re the same reps and sets week in and week out.
And while this does serve a purpose, I can empathize.
No one wants to have a bad workout because they’re bored.
So, instead of leaving this up to chance, how about we add a controlled risk into our workout equation?
Grab a set of dice and read on.
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The course will teach you how your body loses fat, how to utilize workout plans on our website to maximize fat loss, how to eat for fat loss, how to supplement to lose body fat and how to track your progress.
The Tropical Secret for Healty Weight Loss Know more
The Get Diced Workout Overview
The following workout is a routine designed to keep you on your toes week in and week out.
It consists of 6 total workout days (although, you can alter the split in whatever way necessary to fit your needs). The split itself is a bro split with 2 leg days.
Each workout contains 6 lifts. Everything’s pretty standard so far - but here’s where things get interesting.
The reps and sets per lift will be determined by the roll of die/dice. To figure out the number of sets you’ll perform for each exercise, you’ll roll one die to determine if you must perform 1-6 sets. And for the number of reps, you’ll roll 2 dice to find out the number of reps per set.
Some workouts might be high volume, some might be high intensity, but most will likely be a combination of the two.
Now weight selection might get a little tricky here. You want to finish each set feeling as though you still have 1-2 reps still left in the tank. That means you’ll have to experiment with each exercise to figure out the appropriate weight for the rep range you roll.
Rest in between sets should be determined by the number of reps you roll. If you roll a high number (10+), rest for 45 seconds in between sets. If you roll a moderate number (6-10) rest for 60 seconds in between sets. And, lastly, if you roll a low number (5 or less), you’ll rest for 90 seconds in between sets.
Now, I don’t expect you to be rolling to the gym with a pair of dice. Before going, simply download any of the dice apps on your smartphone. The recommended app is called “dice”.
Diced Workout 1: Back Workout
| Exercise | Sets | Reps |
|---|---|---|
| Chin Ups | 1-6 | 2-12 |
| Cable Row | 1-6 | 2-12 |
| Lat Pull Down | 1-6 | 2-12 |
| One Arm Dumbbell Row | 1-6 | 2-12 |
| Smith Machine Row | 1-6 | 2-12 |
| Straight Arm Lat Pull Down | 1-6 | 2-12 |
Diced Workout 2: Chest Workout
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press | 1-6 | 2-12 |
| Dumbbell Incline Bench Press | 1-6 | 2-12 |
| Decline Bench Press | 1-6 | 2-12 |
| Machine Fly | 1-6 | 2-12 |
| Push Up | 1-6 | 2-12 |
| Cable Fly | 1-6 | 2-12 |
Diced Workout 3: Leg Workout
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Back Squat | 1-6 | 2-12 |
| Barbell Romanian Deadlift | 1-6 | 2-12 |
| Leg Press | 1-6 | 2-12 |
| Leg Curl | 1-6 | 2-12 |
| Leg Extension | 1-6 | 2-12 |
| Standing Calf Raise | 1-6 | 2-12 |
Diced Workout 4: Shoulder Workout
| Exercise | Sets | Reps |
|---|---|---|
| Standing Shoulder Press | 1-6 | 2-12 |
| Lateral Raise | 1-6 | 2-12 |
| Machine Shoulder Press | 1-6 | 2-12 |
| Cable Front Raise | 1-6 | 2-12 |
| Cable Upright Row | 1-6 | 2-12 |
| Cable Face Pull | 1-6 | 2-12 |
Diced Workout 5: Arm Workout
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Curl | 1-6 | 2-12 |
| Preacher Curl | 1-6 | 2-12 |
| Incline Dumbbell Curl | 1-6 | 2-12 |
| Cable Tricep Extension | 1-6 | 2-12 |
| Close Grip Bench Press | 1-6 | 2-12 |
| Overhead Dumbbell Tricep Extension | 1-6 | 2-12 |
Diced Workout 6: Leg Workout
| Exercise | Sets | Reps |
|---|---|---|
| Deadlift | 1-6 | 2-12 |
| Front Squat | 1-6 | 2-12 |
| Hack Squat | 1-6 | 2-12 |
| Seated Leg Curl | 1-6 | 2-12 |
| Leg Extension | 1-6 | 2-12 |
| Seated Calf Raise | 1-6 | 2-12 |
The Get Diced Workout Summary
Every single week, you’ll likely have a different volume total while performing this workout.
That ought to keep things interesting during your fat loss phase.
Now, fat loss won’t come from working out alone. You have to have your diet and sleep locked in as well.
When it comes to dieting, I’d recommend reading this step by step guide to building a fat loss meal plan.
And if you're reading this asking yourself, "but what about abs?". If you'd like to incorporate abs into this routine, simply roll a single die. The number you get determines how many ab exercises you have to do that day (which exercises are up to you). Roll one die again to find out how many sets of each exercise you'll do. Lastly, roll both dice for your reps per set.
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