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The 4-week Quick-Switch Conditioning plan: Cutting

The "lean-out" phase of the program.

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The Quick-Switch Conditioning Plan: Cutting
Steer Films
The Quick-Switch Conditioning Plan: Cutting
Steer Films

This is phase two of the Quick-Switch Cycle by holistic trainer and fitness model Joe Rodonis (@JoeRodonis). Within this phase, you’ll be focusing on endurance-based exercises with reduced rest periods and lighter loads.

Phase one is mass-building with a focus on muscular hypertrophy and strength. Before beginning either phase of the Quick-Switch Cycle, get the full program details at mensfitness.com/quickswitch.

Routine

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The 4-week quick-switch conditioning plan: Cutting

Back and chest

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 7

Bench Press

Equipment
Barbell
Sets
4
Reps
20
Rest
Superset: 30 sec.
Exercise 2 of 7

Lat Pulldown

Equipment
Cable Machine
Sets
4
Reps
20
Rest
0 sec.
Perform this exercise with a wide grip.
Exercise 3 of 7

Decline Bench Press

Equipment
Bench
Sets
4
Reps
20
Rest
Superset: 30 sec.
Exercise 4 of 7

Seated Cable Row

Equipment
Lat Pulldown Bar
Sets
4
Reps
20
Rest
0 sec.
Exercise 5 of 7

Neutral-Grip Incline Press

Equipment
Bench
Sets
4
Reps
20
Rest
Superset: 30 sec.
Perform this exercise using a pair of dumbbells.
Exercise 6 of 7

Alternating Shoulder Taps

Equipment
Sets
2
Reps
45 sec.
Rest
0 sec.
Exercise 7 of 7

Pullup

Equipment
Pullup Bar
Sets
4
Reps
30 sec.
Rest
30 sec.
With each rep, alternate the side you pull up to, beginning with the right side.
Exercise 8 of 7

Burpee

Equipment
No Equipment
Sets
3
Reps
60 sec.
Rest
30 sec.
Instead of jumping at the end of each burpee, do a pullup.

The 4-week quick-switch conditioning plan: Cutting

Legs

Exercise
Equipment
Sets
Reps
Rest
Exercise 9 of 7

Leg Raise

Equipment
Bench
Sets
3
Reps
30
Rest
Superset: 30 sec.
Exercise 10 of 7

Reverse Lunge

Equipment
Dumbbells
Sets
3
Reps
20
Rest
0 sec.
Perform this exercise holding a pair of dumbbells.
Exercise 11 of 7

Leg Press

Equipment
Sets
4
Reps
20
Rest
Superset: 30 sec.
Exercise 12 of 7

Standing Calf Raise

Equipment
Box
Sets
4
Reps
20
Rest
0 sec.
Exercise 13 of 7

Goblet Squat

Equipment
Kettlebells
Sets
3
Reps
20
Rest
Superset: 30 sec.
Perform this exercise using a dumbbell.
Exercise 14 of 7

Jumping Lunge

Equipment
No Equipment
Sets
3
Reps
45 sec.
Rest
0 sec.
Exercise 15 of 7

Side Lunge

Equipment
Sets
3
Reps
20
Rest
30 sec.
Perform this exercise holding a kettlebell.

The 4-week quick-switch conditioning plan: Cutting

Shoulders and arms

Exercise
Equipment
Sets
Reps
Rest
Exercise 16 of 7

Dumbbell Overhead Press

Equipment
Dumbbells
Sets
3
Reps
20
Rest
Superset: 30 sec.
Exercise 17 of 7

Dumbbell Overhead Press

Equipment
Dumbbells
Sets
3
Reps
20
Rest
0 sec.
Keep your hands, and the dumbbells, close together during this exercise.
Exercise 18 of 7

Hammer Curl

Equipment
Dumbbells
Sets
3
Reps
20
Rest
Superset: 30 sec.
Exercise 19 of 7

Triceps Extension

Equipment
Sets
3
Reps
20
Rest
0 sec.
Exercise 20 of 7

Barbell Overhead Press

Equipment
Barbell
Sets
3
Reps
20
Rest
Superset: 30 sec.
Exercise 21 of 7

Front Raise

Equipment
Resistance Band
Sets
3
Reps
20
Rest
0 sec.
Perform this exercise using a barbell.
Exercise 22 of 7

Cable Row to Neck

Equipment
Cable Machine
Sets
3
Reps
20
Rest
Superset: 30 sec.
Exercise 23 of 7

Lateral Raise

Equipment
Dumbbells
Sets
3
Reps
20
Rest
0 sec.
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