Workout Routines

The 4-week Quick-Switch Conditioning Plan

Experience constant growth by cycling these two micro-programs.

The 4-week Quick Switch Conditioning Plan
Duration 45
Exercises 8-10
Equipment Yes

Your body is smart. It adapts and transforms to what you do routinely. After enough working out, exercises that were once challenging become almost easy—and that means results gradually fade.

The Quick-Switch Cycle, created by holistic personal trainer and fitness model Joe Rodonis (@JoeRodonis), is designed to keep your body in a constant state of growth, so it can never fully adapt to training.

We're all familiar with bulking and cutting. Normal routines will program for one to three months of bulking, and the same for cutting. The Quick-Switch Cycle, however, will have your body in a constant state of flux—stimulating your body to grow in size while developing a lean physique with increased athletic ability.

How it works

Variation is what triggers your body to grow and improve. (Plus, you won’t find yourself getting bored following the same routine for a month or two.) You’ll be targeting specific muscle groups five days per week, but changing your routine every two weeks.

The first month, you’ll focus on building mass for weeks one and two. On your “mass” exercises, you’ll want to start with your heaviest weight for the exercise on your first set. This is a "reverse pyramid"—you’ll start heavy and drop weight as the reps increase. Then, you'll increase your weight as your reps go back down. This will maximize your energy during these workouts to ensure you push heavy weight before you’re fatigued. Track the weight you use for each exercise, and aim to increase that amount between 2–5% each week.

During weeks three and four, the cutting phase, you’ll focus on endurance-based exercises. (To get the full cutting phase portion of the program, go to mensfitness.com/quickswitchcut.) During this particular phase, aim to use weights that are roughly 75% of your 10-rep max. Your rest periods decrease during this week—you’ll be constantly moving. Pay attention to form, and keep up the pace. You’ll notice the muscle groups targeted on each day also change (again, keeping with the theme of variety). To add an element of competition, Rodonis threw in a workout aptly named "The Athletic Gauntlet." A test of endurance and strength, you’ll perform this routine at the end of the week when you’re cutting. Try to beat your time each week and watch yourself improve. The "Athletic Gauntlet" can be seen at mensfitness.com/thegauntlet

Directions

You can follow the structure of this plan for another 2–3 months, as long as you keep varying the points of focus each week.

Month 1:

Week 1 and 2: Mass workouts
Week 3 and 4: Cutting workouts and the Gauntlet

Month 2:

Week 1: Mass
Week 2: Cut
Week 3: Mass
Week 4: Cut

Within this link, the video demonstrations are only for the “Mass” phase of the plan. For the "Cutting" portion of the plan, go to mensfitness.com/quickswitchcut.

Mondays Chest and triceps

Exercise 1.

Dumbbell Bench Press You'll need: Dumbbells How to
Dumbbell Bench Press thumbnail
5 sets
4, 6, 8, 6, 4 reps
60 sec. rest

Exercise 2.

Incline Bench Press You'll need: Barbell How to
Incline Bench Press thumbnail
5 sets
4, 6, 8, 6, 4 reps
60 sec. rest
Perform this exercise using a pair of dumbbells, as shown in the video.

Exercise 3A.

Chest Press How to
Chest Press thumbnail
3 sets
12 reps
0 sec. rest
Perform this exercise using a pair of dumbbells, as shown in the video.

Exercise 3B.

Neutral-Grip Triceps Extension You'll need: Dumbbells How to
Neutral-Grip Triceps Extension  thumbnail
3 sets
12 reps
0 sec. rest

Exercise 3C.

Dummbbell Flye You'll need: Dumbbells How to
Dumbbell Flye thumbnail
3 sets
12 reps
30 sec. rest

Exercise 4A.

Overhead Triceps Extension You'll need: Adjustable Cable Machine How to
One-Arm Overhead Extension Exercise thumbnail
4 sets
12 reps
0 sec. rest

Exercise 4B.

Pullover/Triceps Extension You'll need: Barbell How to
Pullover/Triceps Extension  thumbnail
4 sets
12 reps
30 sec. rest

Exercise 5A.

Bench Dip You'll need: Bench How to
Bench Dip thumbnail
3 sets
45 sec. reps
0 sec. rest

Exercise 5B.

Pushup How to
Pushup  thumbnail
3 sets
45 sec. reps
30 sec. rest

Wednesdays Shoulders and traps

Exercise 1.

Shoulder Press You'll need: No Equipment How to
Shoulder Press  thumbnail
4 sets
8, 8, 10, 12 reps
60 sec. rest
Perform this exercise seated, as shown in the video.

Exercise 2.

Shrug You'll need: Dumbbells How to
Shrug thumbnail
4 sets
8, 8, 10, 12 reps
60 sec. rest

Exercise 3A.

High Pull You'll need: Barbell How to
High Pull  thumbnail
3 sets
8 reps
0 sec. rest

Exercise 3B.

Front Raise You'll need: Resistance Band How to
Front Raise  thumbnail
3 sets
8 reps
0 sec. rest

Exercise 3C.

Lateral Raise You'll need: Dumbbells How to
Lateral Raise thumbnail
3 sets
8 reps
30 sec. rest

Exercise 4A.

Plate Pressout You'll need: Weight Plates How to
Plate Pressout  thumbnail
3 sets
20 reps
0 sec. rest

Exercise 4B.

Plate Front Raise You'll need: Weight Plates How to
How To Do A Plate Front Raise thumbnail
3 sets
12 reps
30 sec. rest

Exercise 5.

Dumbbell Overhead Press You'll need: Dumbbells How to
Dumbbell Overhead Press  thumbnail
1 sets
8 reps
-- rest
Perform this exercise keeping the dumbbells as close together as possible.

Thursdays Legs

Exercise 1.

Back Squat You'll need: Barbell How to
Man does back squat exercise thumbnail
5 sets
4, 6, 8, 6, 4 reps
60 sec. rest

Exercise 2A.

Dumbbell Squat You'll need: Dumbbells How to
Dumbbell Squat thumbnail
4 sets
8, 8, 10, 12 reps
0 sec. rest

Exercise 2B.

Side Lunge How to
Side Lunge thumbnail
4 sets
12 reps
0 sec. rest
Perform this exercise holding a kettlebell, as shown in the video.

Exercise 2C.

Goblet Squat You'll need: Kettlebells How to
Goblet Squat thumbnail
4 sets
12 reps
30 sec. rest

Exercise 3A.

Dumbbell Lunge You'll need: Dumbbells How to
Dumbbell Lunge thumbnail
4 sets
12 (each leg) reps
30 sec. rest
Alternate each leg.

Exercise 3B.

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
4 sets
12 reps
30 sec. rest

Exercise 4.

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
4 sets
8, 12, 15, 20 reps
60 sec. rest

Fridays or Saturdays Back and biceps

Exercise 1.

Kneeling Wide Row You'll need: Cable Machine How to
Kneeling Wide Row thumbnail
4 sets
8, 8, 10, 12 reps
60 sec. rest

Exercise 2.

Cable Row to Neck You'll need: Cable Machine How to
Cable Row to Neck thumbnail
4 sets
8, 8, 10, 12 reps
60 sec. rest

Exercise 3A.

Landmine One-Arm Row You'll need: Barbell How to
Landmine One-Arm Row thumbnail
4 sets
12 reps
30 sec. rest

Exercise 3B.

Renegade Row You'll need: Dumbbells How to
Renegade Row thumbnail
4 sets
12 (each side) reps
30 sec. rest

Exercise 4A.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
4 sets
12 reps
30 sec. rest

Exercise 4B.

Hammer Curl You'll need: Dumbbells How to
Hammer Curl thumbnail
4 sets
12 reps
30 sec. rest

Exercise 5.

Barbell Curl You'll need: Barbell How to
Barbell Curl thumbnail
3 sets
21 reps
60 sec. rest
Perform 7 high curls, 7 low curls, 7 full curls.

Exercise 6.

Dumbbell Biceps Curl You'll need: Dumbbells How to
Dumbbell Biceps Curl thumbnail
-- sets
8 reps
-- rest
Perform this exercise with as many pairs of dumbbells as possible.
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