Get absolutely diced with this 12 week fat loss workout routine where the number of sets and reps you perform are determined by the roll of the dice.

Workout Summary

  • Main Goal

Lose Fat

  • Workout Type


  • Training Level


  • Program Duration12 weeks
  • Days Per Week

Build online presence with trusted marketing software (en)
  • Time Per Workout30-90 minutes
  • Equipment Required

Barbell, Body-weight, Cables, Dumbbells, Machines

  • Target Gender Male & Female
  • Recommended Supp

Protein Powder
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.

Sign up below today to learn and ensure you get the most out of this workout program.

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Need help losing fat? Take our FREE 5-part email Fat Loss Course!

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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

Chin Ups1-62-12
Cable Row1-62-12
Lat Pull Down1-62-12
One Arm Dumbbell Row1-62-12
Smith Machine Row1-62-12
Straight Arm Lat Pull Down1-62-12

Diced Workout 2: Chest Workout

Barbell Bench Press1-62-12
Dumbbell Incline Bench Press1-62-12
Decline Bench Press1-62-12
Machine Fly1-62-12
Push Up1-62-12
Cable Fly1-62-12

Diced Workout 3: Leg Workout

Barbell Back Squat1-62-12
Barbell Romanian Dead lift1-62-12
Leg Press1-62-12
Leg Curl1-62-12
Leg Extension1-62-12
Standing Calf Raise1-62-12

Diced Workout 4: Shoulder Workout

Standing Shoulder Press1-62-12
Lateral Raise1-62-12
Machine Shoulder Press1-62-12
Cable Front Raise1-62-12
Cable Upright Row1-62-12
Cable Face Pull1-62-12

Diced Workout 5: Arm Workout

Barbell Curl1-62-12
Preacher Curl1-62-12
Incline Dumbbell Curl1-62-12
Cable Triceps Extension1-62-12
Close Grip Bench Press1-62-12
Overhead Dumbbell Triceps Extension1-62-12

Diced Workout 6: Leg Workout

Front Squat1-62-12
Hack Squat1-62-12
Seated Leg Curl1-62-12
Leg Extension1-62-12
Seated Calf Raise1-62-12

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

By Admin

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