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GUSTIN 4 Day Plan
AUDIO TIP
Cutting
Beginner
Machine strength
Plan Details
The GUSTIN 4 Day Plan routine by abesxd is a 4 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
Routine detail
Any
TRANING FULL #3
Est. 154 min
27 exercises
Treadmill Running
1 Set
Barbell Deadlift
1 Set x 8 Reps
Barbell Deadlift
1 Set x 8 Reps
Barbell Deadlift
1 Set x 6 Reps
Barbell Deadlift
1 Set x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Parallel Bar Leg Raise
1 Set x 20 Reps
Parallel Bar Leg Raise
1 Set x 20 Reps
Parallel Bar Leg Raise
1 Set x 20 Reps
Any
TRANING HIIT #4
Est. 70 min
8 exercises
Treadmill Running
1 Set
Push-Up
1 Set x 15 Reps
Pull-Up
1 Set x 10 Reps
Barbell Military Press
1 Set x 12 Reps
Kettlebell Front Squat
1 Set x 12 Reps
Kettlebell One-Arm Swing
1 Set x 20 Reps
Kettlebell One-Arm Swing
1 Set x 20 Reps
Box Jump Multiple Response
1 Set x 12 Reps
Any
TRENING NOGE #2
Est. 111 min
26 exercises
Treadmill Running
1 Set
Machine Leg Extension
1 Set x 12 Reps
Machine Leg Extension
1 Set x 12 Reps
Machine Leg Extension
1 Set x 12 Reps
Barbell Bulgarian Split Squat
1 Set x 10 Reps
Barbell Bulgarian Split Squat
1 Set x 10 Reps
Barbell Bulgarian Split Squat
1 Set x 10 Reps
Barbell Bulgarian Split Squat
1 Set x 10 Reps
Barbell Deep Squat
1 Set x 12 Reps
Barbell Deep Squat
1 Set x 10 Reps
Barbell Deep Squat
1 Set x 8 Reps
Barbell Deep Squat
1 Set x 6 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
1 Set x 10 Reps
Machine Leg Curl (Prone)
1 Set x 10 Reps
Machine Leg Curl (Prone)
1 Set x 10 Reps
Machine Calf Raise
1 Set x 15 Reps
Machine Calf Raise
1 Set x 15 Reps
Machine Calf Raise
1 Set x 15 Reps
Machine Calf Raise
1 Set x 15 Reps
Cable Kneeling Crunch (Rope)
1 Set x 20 Reps
Cable Kneeling Crunch (Rope)
1 Set x 20 Reps
Cable Kneeling Crunch (Rope)
1 Set x 20 Reps
Any
TRENING PUSH #1
Est. 86 min
23 exercises
Treadmill Running
1 Set
Smith Machine Incline Bench Press
1 Set x 8 Reps
Smith Machine Incline Bench Press
1 Set x 12 Reps
Smith Machine Incline Bench Press
1 Set x 10 Reps
Smith Machine Incline Bench Press
1 Set x 6 Reps
Dumbbell Bench Press
1 Set x 10 Reps
Dumbbell Bench Press
1 Set x 10 Reps
Dumbbell Bench Press
1 Set x 10 Reps
Machine Fly
1 Set x 10 Reps
Machine Fly
1 Set x 10 Reps
Machine Fly
1 Set x 10 Reps
Machine Fly
1 Set x 10 Reps
Dumbbell Seated Side Lateral Raise
1 Set x 10 Reps
Dumbbell Seated Side Lateral Raise
1 Set x 10 Reps
Dumbbell Seated Side Lateral Raise
1 Set x 10 Reps
Dumbbell Seated Side Lateral Raise
1 Set x 10 Reps
EZ Bar Tricep Extension (Close Grip)
1 Set x 10 Reps
EZ Bar Tricep Extension (Close Grip)
1 Set x 10 Reps
EZ Bar Tricep Extension (Close Grip)
1 Set x 10 Reps
EZ Bar Tricep Extension (Close Grip)
1 Set x 10 Reps
Bench Crunch
1 Set x 20 Reps
Bench Crunch
1 Set x 20 Reps
Bench Crunch
1 Set x 20 Reps
