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30 Days Out: Craig Capurso's Extreme Cut Trainer Day 20

Are you ready to hit day 20? You've only got 10 more days to make progress, so don't waste even a single rep. It's time to carve an insane physique!

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Current Weight Day 20: 220 Pounds

You'll notice that, throughout this trainer, I've had to travel and make adjustments to my workouts. I haven't let my hectic schedule get in the way of my goals, however, and you shouldn't either. I'm going to do whatever it takes.

To be successful, you need to have this mindset. Things are going to get in the way and life is going to pitch you curveballs, but you can't let them slow you down or use them as excuses to quit. Expect the best from yourself and accept nothing less.

In fitness, the will to succeed goes beyond the gym. You have to be absolutely committed to your nutrition if you want to reveal a photo-ready body. So do what you have to do, even if it takes mixing a protein shake in an ice bucket in your hotel room!

Success Tip Micro goals

Having one big goal to fuel you through your life, even if it's not fitness-related, is important. Even more important, however, is to supplement that big goal with micro goals. These smaller, more achievable goals will help you take small steps toward your ultimate goal. Take one day at a time, one rep at a time, and acknowledge that every positive thing you do is moving you forward. I truly believe that success is achieved with small actions.

30 days out Day 20
Watch The Video - 8:13

Day 20: Arms/Abs/Calves

Reverse-Grip Triceps Push-Down

3 sets of pound per rep
Reverse-Grip Triceps Push-Down Reverse-Grip Triceps Push-Down

Cable Biceps Curl

3 sets of pound per rep
Cable Biceps Curl Cable Biceps Curl

Donkey Calf Raises

3 1-minute cluster sets
Donkey Calf Raises Donkey Calf Raises
Tabata Abs

Standing Dual Cable Crunch

8 rounds: 20 seconds max reps, 10 seconds rest
Standing Dual Cable Crunch Standing Dual Cable Crunch


8 rounds: 20 seconds max reps, 10 seconds rest
Plank Plank

Slalom Twist Jump

8 rounds: 20 seconds max reps, 10 seconds rest
Slalom Twist Jump Slalom Twist Jump



3 sets of 10 reps
Skullcrusher Skullcrusher

Standing Barbell Curl

3 sets of 10 reps
Standing Barbell Curl Standing Barbell Curl

Calf Press

3 sets of 10 reps
Calf Press Calf Press


Rope Triceps Push-Down

3 sets of pound per rep
Rope Triceps Push-Down Rope Triceps Push-Down

Rope Hammer Curl

3 sets of pound per rep
Rope Hammer Curl Rope Hammer Curl

Seated Calf Raise

3 1-minute cluster sets
Seated Calf Raise Seated Calf Raise


  • Steady-State Cardio: 30 minutes
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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