Skinny Fat to Ripped: 3 Training Plans (+4 Diet Tips)

Are you interested in going from skinny fat to ripped? If so, you’re in the right place because I’ve put together three flexible training plans you can use.

I’ve also shared helpful tips to optimize your nutrition and overall lifestyle.

Let’s dive in.

But First: What Does It Mean to Be Skinny Fat?

Being skinny fat means appearing thin while wearing clothes but having a layer of fat covering your body. Skinny fat men often have a belly and manboobs, whereas women typically store more fat in their lower back, buttocks, and thighs.

The body type sounds made up because how can someone be fat and skinny simultaneously? It is possible when a person has low muscular development and a high body fat percentage. As a result, they might be at a healthy weight but classified as normal weight medically obese (NWMO) (1).

Here is a photo of a skinny fat man:

And here is one of a skinny fat woman:

Most skinny fat individuals wonder what goal to focus on and often waste their time with ineffective tactics. If you have some muscle mass and previous experience with sports or weight training, a cut could be your best bet. You will lower your body fat percentage to a healthier level and improve how your body looks, resulting in less anxiety.

Three Skinny Fat to Ripped Training Plans You Can Use Right Now

Plan 1 - 4-Day Gym Plan

Day 1 (e.g., Monday) - Upper

Flat barbell bench press - 3 sets of 6 to 10 reps
Bent-over barbell row - 3 sets of 6 to 10 reps
Seated dumbbell overhead press - 3 sets of 8 to 12 reps
Lat pulldowns - 2 sets of 10 to 12 reps
Low-to-high cable chest fly - 2 sets of 12 to 15 reps
Dumbbell lateral raise - 2 sets of 12 to 20 reps
Cable rope triceps extensions - 2 sets of 12 to 20 reps
Standing dumbbell hammer curl - 2 sets of 12 to 20 reps

Day 2 (e.g., Tuesday) - Lower

Barbell back squat - 3 sets of 6 to 10 reps
Lying hamstring curl - 3 sets of 10 to 15 reps
Leg extensions - 3 sets of 12 to 20 reps
Standing machine calf raises - 3 sets of 15 to 20 reps

Day 3 (e.g., Thursday) - Upper

Inverted rows - 3 sets of 5 to 15 reps
Incline dumbbell bench press - 3 sets of 10 to 12 reps
Upright rows - 3 sets of 10 to 12 reps
Machine chest press - 2 sets of 10 to 15 reps
Seated cable rows - 2 sets of 10 to 15 reps
Dumbbell tricep kickback - 2 sets of 12 to 15 reps
Cable rope bicep curls - 2 sets of 12 to 15 reps
Cable rope face pulls - 2 sets of 15 to 25 reps

Day 4 (e.g., Friday) - Lower

Barbell hip thrust - 3 sets of 6 to 10 reps
Goblet squat - 3 sets of 8 to 12 reps
Dumbbell Romanian deadlift - 3 sets of 10 to 12 reps
Bulgarian split squat - 2 sets of 8 to 12 reps (per leg)
Seated machine calf raises - 2 sets of 8 to 15 reps

Plan 2 - 3-Day Gym Program

Day 1 - Push

Flat barbell bench press - 3 to 4 sets of 6 to 10 reps
Standing dumbbell shoulder press - 3 to 4 sets of 8 to 12 reps
Incline dumbbell press - 3 sets of 10 to 12 reps
EZ-bar lying skullcrushers - 2 to 3 sets of 10 to 12 reps
Lateral dumbbell raise - 2 to 3 sets of 12 to 20 reps

Day 2 - Pull

Bent-over barbell row - 3 to 4 sets of 6 to 10 reps
Lat pulldown - 3 to 4 sets of 10 to 12 reps
Seated cable row - 3 sets of 12 to 15 reps
Standing dumbbell shrug - 2 to 3 sets of 10 to 15 reps
Standing dumbbell bicep curl - 2 to 3 sets of 12 to 20 reps

Day 3 - Legs

Barbell back squat - 3 to 4 sets of 6 to 10 reps
Romanian deadlift - 3 to 4 sets of 8 to 12 reps
Glute bridge - 3 sets of 12 to 15 reps
Lying hamstring curl - 2 to 3 sets of 12 to 20 reps
Standing machine calf raise - 3 to 4 sets of 12 to 20 reps

Plan 3 - Bodyweight Routine

Workout 1 (e.g., Monday)

Chin-ups - 4 sets of as many reps as possible -1 or 2
Push-ups - 3 sets of 6 to 15 reps
Squats - 2 sets of 5 to 30 reps
Romanian deadlift - 2 sets of 5 to 30 reps

Workout 2 (e.g., Wednesday)

Push-ups - 4 sets of 6 to 15 reps
Chin-ups - 3 sets of as many reps as possible -1 or 2
Squats - 2 sets of 5 to 30 reps
Romanian deadlift - 2 sets of 5 to 30 reps

Workout 3 (e.g., Friday)

Squats - 4 sets of 5 to 30 reps
Chin-ups - 3 sets of as many reps as possible -1 or 2
Romanian deadlift - 2 sets of 5 to 30 reps
Push-ups - 2 sets of 6 to 15 reps

Tips and Modifications For The Above Plans

1. Don’t Be Afraid to Swap Exercises

All of the above exercises are useful, but you shouldn’t consider them set in stone. You can experiment with various activities to see what works best, keep your workouts fun, and accommodate based on available training equipment.

For instance, if you don’t have a leg extension machine, do bodyweight squats; if you can’t do lat pulldowns, attach a resistance band and use it for resistance; if you don’t enjoy the barbell bench press, use dumbbells, or do the movement on a machine.

There are countless great exercises to pick from. You can pick from over 100 activities, even if you only have some dumbbells.

2. Experiment With Different Training Volumes

Similar to the movements, the above are general recommendations for how many sets you should do, given that you’ll be in a calorie deficit for fat loss (2). It’s important to note that we are all different, and not everyone recovers at the same speedy rate. As such, experiment with less training volume (fewer total sets) and only increase it if you’re confident in your ability to recover.

3. Prioritize Proper Form

Proper technique and feeling the correct muscles activating are vital. Prioritize proper form and never increase the resistance unless you’re 100 percent confident in your technique with current loads. Speaking of increasing resistance:

4. Promote Overload

A training plan beneficial for fat loss provides the necessary stimulus to support your existing muscle mass. Doing so is essential for achieving the lean and athletic look you desire.

One way to ensure that you’re causing a good stimulus is to create an overload. In other words, you should strive to improve your training performance over time, be it by lifting heavier weights, doing more reps, or in another way.

Here is an example of promoting overload on the dumbbell bench press:

Week 1 - 3 sets with 35-lb dumbbell for 8, 8, and 9 reps
Week 2 - 3 sets with 35-lb dumbbell for 9, 9, and 11 reps
Week 3 - 3 sets with 35-lb dumbbell for 10, 11, and 12 reps
Week 4 - 3 sets with 35-lb dumbbell for 12, 12, and 14 reps
Week 5 - 3 sets with 40-lb dumbbell for 8, 9, and 9 reps

A big reason why cardio exercise fails to promote growth is that producing overload is much more difficult, and progress typically comes in the form of superior endurance.

5. Avoid Training to Failure Most of The Time

Overload occurs when you push yourself hard enough to create a disruption. The problem is that many people see that as a free license to train to failure all the time, which can impair recovery, lead to technique breakdown, and stop you from making good progress (3).

You can take a few sets to failure, but leave at least one or two repetitions in the tank on most sets. Doing so will still lead to progress but not at the expense of recovery. Keep in mind that getting ripped is about being in a calorie deficit. Aside from leading to fat loss, a limited calorie intake impairs recovery.

6. Recover Well Between Sets

While many think that rushing through workouts leads to better results, research disagrees. According to data, longer rest periods can increase strength and muscle gain (4, 5). One reason is that longer rest periods allow you to do more reps and cause a more substantial disruption during each workout.

Here are some simple recovery rules to keep in mind:

2 to 6 reps per set - 3 to 5 minutes of rest
6 to 10 reps per set - 2.5 to 3 minutes of rest
10 to 15 reps per set - 1.5 to 2.5 minutes of rest
15-25 reps per set - 1 to 2 minutes of rest
25+ reps per set - 30 to 60 seconds of rest

7. Have Deload Weeks

Deload weeks are periods that typically last for seven days. The objective is to do lighter training to promote active recovery.

A simple way to implement a deload week would be to do half of the sets you usually do. You can also reduce the weights you lift across most exercises or do fewer reps per set, far away from muscle failure.

You should take a deload week for every six to eight weeks of serious and consistent training. Doing so will help you recover from the stress that builds up over time, allowing you to return to regular training stronger, fresher, and more motivated.

Nutrition Tips For Going From Skinny Fat to Ripped

1. Eat Carbs

Eating carbs might seem like the last thing you should do if you want to get ripped, but the nutrient plays a considerable role in the equation. Carbohydrates are the primary source of fuel for your body, and getting enough of them ensures good performance and promotes recovery between workouts (6, 7).

You can read more on the topic in the guide I wrote on carbs for skinny fat people.

2. Bump Your Protein Intake

Eating enough protein is essential for going from skinny fat to ripped. First, protein supplies your body with the building blocks it needs to build muscle, recover, and support your lean tissue while dieting (8).

Second, protein plays an important role in keeping you full and more satisfied between meals, making it easier to stick with the necessary caloric restriction (9).

Third, protein has the highest thermic effect (TE) of the three macronutrients (20 to 35 percent versus 5 to 10 percent for carbs and 0 to 3 percent for fats). If you consume 100 calories worth of protein, your body will expend 20 to 35 calories to break it down and absorb the amino acids.

According to most guidelines, we should consume 0.7 to 1 grams of protein per pound of body weight (8). If you weigh 170 pounds, that would mean a daily intake of 119 to 170 grams of protein.

3. Consider Intermittent Fasting

Intermittent fasting is a nutritional approach that dictates when you eat and fast. A popular way to apply it would be to follow the 16:8 protocol: fast for 16 hours and eat your day’s calories inside an 8-hour window. For example, skip eating in the morning, have your first meal at noon, eat dinner at 8 or 9 PM, and fast until noon the next day.

Fasting is by no means special or superior for fat loss. It simply makes your days easier, allowing you to enjoy fewer but larger and more satisfying meals. As a result, sticking with the necessary caloric restriction for getting ripped could be easier. Read more about fasting for skinny fat folks here.

4. Don’t Lose Weight too Quickly

Rapid weight loss is undoubtedly alluring with the many testimonials online. Countless people have successfully used crash diets, often showing amazing transformations in mere weeks.

The problem with rapid weight loss is that it isn’t sustainable. To lose weight quickly, you must eat far too little food, which leads to extreme hunger that often precedes binge eating. Losing weight too quickly also increases the risk of muscle loss, which is never good if your goal is to get ‘ripped.’

A gradual diet where you lose 0.5 to 1 percent of your body weight weekly spares more muscle, is more enjoyable, and leads to more long-term success (10). Check out these dieting tips for more information on eating better to fix the skinny fat physique.

5. Take the Occasional Diet Break

Being in a calorie deficit for long periods can be tough on your body and mind. I recommend taking a temporary break after every 8 to 10 weeks of continuous dieting.

The break includes increasing your calorie intake to maintenance, primarily by boosting your carbohydrates. Doing so gives you a psychological break from dieting, raises certain hormones (like leptin), and makes it easy to proceed with the deficit.

Conclusion

There you have it: everything you need to know on going from skinny fat to ripped.

Losing weight isn’t an issue, but following a process that leads to fat loss and preserves your muscle is another ball game.

I hope you’ve gained tremendous value from the above paragraphs, and I would be happy to answer any questions you may have in the comment section below.