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Jump to the routine

The Transition workout program to shift between bulking up and leaning out

These workouts give your body the time it needs to switch gears from one type of workout to a completely different beast.

Jump to the Routine
  • 30–45

  • 5

  • Yes

Michael Beringer demonstrates the Men's Fitness Transition workout plan.

When you’re bulking up during the winter, you traditionally take longer rest periods—usually around a minute between exercises—so your body can recoup completely. But when spring comes along, most guys start to trim up for summer, which typically requires full-blown high-intensity training.

And here’s the challenge: If you suddenly eliminate or greatly reduce those rest periods—which is exactly what you’ll do during a “trim-up” routine—your body’s gonna be like, “WTF?!”

That’s why you need the Transition plan. These three workouts are the ones you’ve been missing, and they’ll allow your body to prepare for your next big training program. You can do them for one, two, three, or even four weeks before getting into a more aggressive cut. Think of it as a way to slowly, y’know, transition into a different style of training.

Complete these workouts in a one day ON, one day OFF structure.

For a more detailed look at each of the three Transition workouts, click the links below:

  1. Chest / triceps / abs
  2. Back / biceps
  3. Legs / shoulders / abs

In the videos: Program designer Michael Beringer demonstrates the workout. Apparel by 2(X)IST. Footwear by PUMA. Fitness tracker by Fitbit.

For insider info on new program releases, interviews, Q&As, and more, follow digital director Mike Simone on Instagram, Facebook, and Twitter.

Routine

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Workout 1

Build a barrel chest, triple-sized triceps, and lean abs

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 5

Bench Press

Equipment
Barbell
Sets
5
Reps
10
Rest
45 sec.
Exercise 3 of 5

Dip

Equipment
Dip Station
Sets
3
Reps
10
Rest
45 sec.
Exercise 4 of 5

Horizontal Cable Woodchop

Equipment
Cable Machine
Sets
3
Reps
20
Rest
45 sec.
Exercise 5 of 5

Hanging Leg Raise

Equipment
Pullup Bar
Sets
3
Reps
20
Rest
45 sec.

Workout 2

Build a thick back and big biceps

Exercise
Equipment
Sets
Reps
Rest
Exercise 6 of 5

Deadlift

Equipment
Barbell
Sets
5
Reps
10
Rest
45 sec.
Exercise 7 of 5

Bentover Row

Equipment
Barbell
Sets
3
Reps
10
Rest
45 sec.
Exercise 8 of 5

Lat Pulldown

Equipment
Cable Machine
Sets
4
Reps
15
Rest
45 sec.
Exercise 9 of 5

Dumbbell Row

Equipment
Dumbbells
Sets
3
Reps
10
Rest
45 sec.
Exercise 10 of 5

Seated Cable Row

Equipment
Lat Pulldown Bar
Sets
3
Reps
10
Rest
45 sec.
Exercise 11 of 5

Cable pullover

Equipment
Cable Machine
Sets
4
Reps
20
Rest
45 sec.
Exercise 12 of 5

Dumbbell Biceps Curl

Equipment
Dumbbells
Sets
4
Reps
15
Rest
45 sec.

Workout 3

Build large legs, strong shoulders, and shredded abs

Exercise
Equipment
Sets
Reps
Rest
Exercise 13 of 5

Glute Bridge w/ Suspension Trainer

Equipment
Sets
3
Reps
15
Rest
45 sec.
Exercise 14 of 5

Plank

Equipment
No Equipment
Sets
3
Reps
10 sec.
Rest
45 sec.
Exercise 15 of 5

Squat

Equipment
Squat Rack
Sets
5
Reps
12
Rest
45 sec.
Exercise 16 of 5

Goblet Squat

Equipment
Kettlebells
Sets
3
Reps
10
Rest
45 sec.
Exercise 17 of 5

Dumbbell Split Squat

Equipment
Dumbbells
Sets
3
Reps
10 (each leg)
Rest
45 sec.
Exercise 18 of 5

Barbell Overhead Press

Equipment
Barbell
Sets
4
Reps
12
Rest
45 sec.
Exercise 19 of 5

Dumbbell High Pull

Equipment
Dumbbells
Sets
3
Reps
10
Rest
45 sec.
Exercise 20 of 5

Shrug

Equipment
Dumbbells
Sets
4
Reps
15
Rest
45 sec.
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