30 Days Out: Craig Capurso's Extreme Cut Trainer Day 4

It's leg day, and that means you've got heavy work ahead. Check out today's video and get stoked to move a massive amount of iron.

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Current Weight Day 4: 229.8 Pounds

I'm not going to sugar coat it: Day four is tough. You'll move some big weight and you'll do it without much rest between sets. It's leg day, and it's time to get after it.

If you need a little motivation before you start today's workout, then check out the video. I've put down some good information about some of the exercises you'll be doing today and I also address that ever-present difficulty: motivation.

If you've purchased the 30 Days Out supplement stack, be sure to use your supps consistently. Our daily doses of protein and vitamins will help our bodies stay healthy and maintain muscle mass while cutting calories.

Exercise Tip Front squats

A lot of people ask about front squats, so I'm going to give you a few tips. I don't have the flexibility in my wrists to hold the bar in the Olympic style (front rack), so I hold the bar on my shoulders with my arms crossed in front of the bar. For our purposes, this is fine.

We can worry about our shoulder and wrist flexibility another time. As for depth, make sure you're going to parallel or even a little below. I'm trying to stretch out as many fibers as I can, so I'm going to go fairly low.

Doing front squats with only 30 seconds of rest between sets will be challenging. I'm not going to lie: it's going to hurt. If you're starting to fail on the first or second rep, then take some weight off. The reps are more important than the weight.

There's no need to speed through these reps. Take your time, do them right, and spend the following 30 seconds recovering and preparing for the next set.

30 days out Day 4
Watch The Video - 6:15

Success Tip Motivation

After a tough day like today, you might be feeling a little tired, and you might even be wondering if doing this program is the right choice. Everybody feels like this sometimes.

When it happens, try to remind yourself of why you're doing this in the first place. What is your ultimate goal? What is it going to take to achieve that goal? You know it's going to take hard work, and that's just what you did today.

For me, I like to look out on the cityscape outside my window and think about how anything is possible. As long as you're a go-getter and you have the will power to succeed, you can do it. Although we're talking about fitness, striving for greatness can extend to all aspects of our life.

No matter if your goal is to be a better mom or dad, own a business, or achieve some sort of status, it's important to remember that you have the capability to do it. It takes constant progression and hard work.

Day 4: Legs

Leg Press

10 sets of 3 reps, 30 seconds rest between sets
Leg Press Leg Press


Front Squat

6 sets of 5 reps, 30 seconds rest between sets
Front Squat Front Squat


Glute Bridge with Pause

5 sets of 6 reps, 30 seconds rest between sets
Glute Bridge with Pause Glute Bridge with Pause


Dumbbell Lunge

3 sets of 10 reps, 30 seconds rest between sets
Dumbbell Lunge Dumbbell Lunge


Glute Ham Raise

2 sets of 15 reps, 30 seconds rest between sets
Glute Ham Raise Glute Ham Raise


Leg Extensions

1 set of 30 ascending reps per arm
Leg Extensions Leg Extensions


  • Tier 1 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
  • Steady-State Cardio: 25 minutes
Tabata cardio options
Tier 1
  • Treadmill sprint
  • Jump rope
  • Speed row
  • Kettlebell swing
Steady-State Cardio Options
  • Incline treadmill walk
  • Stair mill
  • Elliptical
  • ARC trainer
  • Low-intensity jog
  • Stationary bike
  • Low-intensity row
  • Swimming

Get the best results from 30 Days Out with this essential cutting combo!* Go Now!

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