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Fat Loss and Golf Ready - 4 weeks
AUDIO TIP
Cutting
Intermediate
None
Plan Details
The Fat Loss and Golf Ready - 4 weeks routine by Jdinkel525 is a 27 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
Full Body & Core
Est. 40 min
7 exercises
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Romanian Deadlift
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dead Bug
3 Sets x 8 Reps
Cable Pallof Press with Rotation
2 Sets x 10 Reps
Plank
2 Sets
Day 2
Zone 2 Conditioning - Cardio
Est. 62 min
1 exercise
Elliptical Training
2 Sets
Day 3
Lift & Rotational Work
Est. 41 min
6 exercises
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 10 Reps
Cable Shoulder Press
3 Sets x 8 Reps
Kettlebell Farmer's Carry
3 Sets x 30 Reps
Side Plank
2 Sets x 1 Reps
Day 4
Mobility Flow
Est. 80 min
6 exercises
Hip Stretch
1 Set x 4 Reps
Kneeling Hip Flexor
3 Sets x 15,10,10 Reps
Hamstring Stretch
1 Set x 4 Reps
Side-Lying Thoracic Rotation
2 Sets x 8 Reps
Bridge
2 Sets
Yoga
2 Sets
Day 5
Full Body Strength
Est. 38 min
6 exercises
Trap Bar Deadlift
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dead Bug
3 Sets x 8,8,12 Reps
Kettlebell Suitcase Carry
3 Sets x 30 Reps
Day 6
Stretch/Walk/Golf
Est. 62 min
1 exercise
Walking
1 Set
Day 7
Recovery Day
Est. 91 min
9 exercises
Walking
1 Set
Hip Stretch
2 Sets x 4,5 Reps
Kneeling Hip Flexor
3 Sets x 15 Reps
Hip Abduction
1 Set x 10 Reps
Side-Lying Thoracic Rotation
2 Sets x 10,8 Reps
Barbell Deep Squat
1 Set x 1 Rep
Dead Bug
3 Sets x 8,8,12 Reps
Side Plank
2 Sets x 1 Reps
Glute Bridge March
2 Sets x 2 Reps
Day 8
Copy of Full Body & Core
Est. 40 min
7 exercises
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Romanian Deadlift
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dead Bug
3 Sets x 8 Reps
Cable Pallof Press with Rotation
2 Sets x 10 Reps
Plank
2 Sets
Day 10
Copy of Zone 2 Conditioning - Cardio
Est. 62 min
1 exercise
Elliptical Training
2 Sets
Day 11
Copy of Lift & Rotational Work
Est. 41 min
6 exercises
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 10 Reps
Cable Shoulder Press
3 Sets x 8 Reps
Kettlebell Farmer's Carry
3 Sets x 30 Reps
Side Plank
2 Sets x 1 Reps
Day 12
Copy of Mobility Flow
Est. 80 min
6 exercises
Hip Stretch
1 Set x 4 Reps
Kneeling Hip Flexor
3 Sets x 15,10,10 Reps
Hamstring Stretch
1 Set x 4 Reps
Side-Lying Thoracic Rotation
2 Sets x 8 Reps
Bridge
2 Sets
Yoga
2 Sets
Day 13
Copy of Full Body Strength
Est. 38 min
6 exercises
Trap Bar Deadlift
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Step-Up
2 Sets x 8 Reps
Dead Bug
3 Sets x 8,8,12 Reps
Kettlebell Suitcase Carry
3 Sets x 30 Reps
Day 14
Copy of Stretch/Walk/Golf
Est. 62 min
1 exercise
Walking
1 Set
Day 15
Copy of Recovery Day
Est. 91 min
9 exercises
Walking
1 Set
Hip Stretch
2 Sets x 4,5 Reps
Kneeling Hip Flexor
3 Sets x 15 Reps
Hip Abduction
1 Set x 10 Reps
Side-Lying Thoracic Rotation
2 Sets x 10,8 Reps
Barbell Deep Squat
1 Set x 1 Rep
Dead Bug
3 Sets x 8,8,12 Reps
Side Plank
2 Sets x 1 Reps
Glute Bridge March
2 Sets x 2 Reps
Day 16
Copy of Copy of Full Body & Core
Est. 40 min
7 exercises
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Romanian Deadlift
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dead Bug
3 Sets x 8 Reps
Cable Pallof Press with Rotation
2 Sets x 10 Reps
Plank
2 Sets
Day 17
Copy of Copy of Zone 2 Conditioning - Cardio
Est. 62 min
1 exercise
Elliptical Training
2 Sets
Day 18
Copy of Copy of Lift & Rotational Work
Est. 41 min
6 exercises
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 10 Reps
Cable Shoulder Press
3 Sets x 8 Reps
Kettlebell Farmer's Carry
3 Sets x 30 Reps
Side Plank
2 Sets x 1 Reps
Day 19
Copy of Copy of Mobility Flow
Est. 80 min
6 exercises
Hip Stretch
1 Set x 4 Reps
Kneeling Hip Flexor
3 Sets x 15,10,10 Reps
Hamstring Stretch
1 Set x 4 Reps
Side-Lying Thoracic Rotation
2 Sets x 8 Reps
Bridge
2 Sets
Yoga
2 Sets
Day 20
Copy of Copy of Full Body Strength
Est. 38 min
6 exercises
Trap Bar Deadlift
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Step-Up
2 Sets x 8 Reps
Dead Bug
2 Sets x 8 Reps
Kettlebell Suitcase Carry
3 Sets x 30 Reps
Day 21
Copy of Copy of Stretch/Walk/Golf
Est. 62 min
1 exercise
Walking
1 Set
Day 22
Copy of Copy of Recovery Day
Est. 91 min
9 exercises
Walking
1 Set
Hip Stretch
2 Sets x 4,5 Reps
Kneeling Hip Flexor
3 Sets x 15 Reps
Hip Abduction
1 Set x 10 Reps
Side-Lying Thoracic Rotation
2 Sets x 10,8 Reps
Barbell Deep Squat
1 Set x 1 Rep
Dead Bug
3 Sets x 8,8,12 Reps
Side Plank
2 Sets x 1 Reps
Glute Bridge March
2 Sets x 2 Reps
Day 23
Copy of Copy of Copy of Full Body & Core
Est. 42 min
7 exercises
Kettlebell Goblet Squat
4 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Romanian Deadlift
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dead Bug
3 Sets x 8 Reps
Cable Pallof Press with Rotation
2 Sets x 10 Reps
Plank
2 Sets
Day 24
Copy of Copy of Copy of Zone 2 Conditioning - Cardio
Est. 62 min
1 exercise
Elliptical Training
2 Sets
Day 25
Copy of Copy of Copy of Lift & Rotational Work
Est. 43 min
6 exercises
Barbell Bulgarian Split Squat
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 10 Reps
Cable Shoulder Press
3 Sets x 8 Reps
Kettlebell Farmer's Carry
3 Sets x 30 Reps
Side Plank
2 Sets x 1 Reps
Day 26
Copy of Copy of Copy of Mobility Flow
Est. 80 min
6 exercises
Hip Stretch
1 Set x 4 Reps
Kneeling Hip Flexor
3 Sets x 15,10,10 Reps
Hamstring Stretch
1 Set x 4 Reps
Side-Lying Thoracic Rotation
2 Sets x 8 Reps
Bridge
2 Sets
Yoga
2 Sets
Day 27
Copy of Copy of Copy of Full Body Strength
Est. 39 min
6 exercises
Trap Bar Deadlift
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Step-Up
2 Sets x 8 Reps
Dead Bug
2 Sets x 8 Reps
Kettlebell Suitcase Carry
3 Sets x 30 Reps
Day 28
Copy of Copy of Copy of Stretch/Walk/Golf
Est. 62 min
1 exercise
Walking
1 Set
