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Courage's 4 Day Plan
AUDIO TIP
Cutting
Advanced
Dumbbell
Plan Details
The Courage's 4 Day Plan routine by Courage_UB is a 4 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
4 day plan PPL style
Routine detail
Day 1
Push (Chest + Shoulders + Triceps)
Est. 58 min
7 exercises
Dumbbell Bench Press
2 Sets x 12 Reps
Dumbbell Seated Shoulder Press
2 Sets x 12 Reps
Barbell Military Press
2 Sets x 12 Reps
Dumbbell Fly
2 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
DB SkullCrusher
2 Sets x 12 Reps
DB Close Bench Press
2 Sets x 12 Reps
Day 2
Pull (Back + Biceps)
Est. 55 min
8 exercises
Barbell Bent-Over Row
2 Sets x 12 Reps
Barbell Shrug
2 Sets x 12 Reps
Dumbbell Bent-Over Row
2 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
2 Sets x 12 Reps
Dumbbell Hammer Curl
2 Sets x 12 Reps
Barbell Curl
2 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
2 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Down)
2 Sets x 12 Reps
Day 3
Legs and Core
Est. 54 min
7 exercises
Barbell Standing Calf Raise
2 Sets x 12 Reps
Barbell Squat
2 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 12 Reps
DB Ab Rollout
2 Sets x 12 Reps
Crunch
2 Sets x 12 Reps
Leg Raise
2 Sets x 12 Reps
Weight Plate Russian Twist
2 Sets x 12 Reps
Day 4
Upper Body
Est. 74 min
9 exercises
Dumbbell Bench Press
2 Sets x 12 Reps
Dumbbell Seated Shoulder Press
2 Sets x 12 Reps
Barbell Military Press
2 Sets x 12 Reps
Dumbbell Fly
2 Sets x 12 Reps
Barbell Bent-Over Row
2 Sets x 12 Reps
Barbell Shrug
2 Sets x 12 Reps
Dumbbell Bent-Over Row
2 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
2 Sets x 12 Reps
