Workout Routines

The 4-week Quick-Switch Conditioning plan: Cutting

The "lean-out" phase of the program.

The Quick-Switch Conditioning Plan: Cutting
Steer Films
Steer Films
Duration 30-45
Exercises 7-8
Equipment Yes

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.

The 4-week quick-switch conditioning plan: Cutting Back and chest

Exercise 1.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
4 sets
20 reps
Superset: 30 sec. rest

Exercise 2.

Lat Pulldown You'll need: Cable Machine How to
Lat Pulldown thumbnail
4 sets
20 reps
0 sec. rest
Perform this exercise with a wide grip.

Exercise 3.

Decline Bench Press You'll need: Bench How to
How to do a Decline Bench Press thumbnail
4 sets
20 reps
Superset: 30 sec. rest

Exercise 4.

Seated Cable Row You'll need: Lat Pulldown Bar How to
Seated Cable Row thumbnail
4 sets
20 reps
0 sec. rest

Exercise 5.

Neutral-Grip Incline Press You'll need: Bench How to
Neutral-Grip Incline Press thumbnail
4 sets
20 reps
Superset: 30 sec. rest
Perform this exercise using a pair of dumbbells.

Exercise 6.

Alternating Shoulder Taps How to
Alternating Shoulder Taps thumbnail
2 sets
45 sec. reps
0 sec. rest

Exercise 7.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
4 sets
30 sec. reps
30 sec. rest
With each rep, alternate the side you pull up to, beginning with the right side.

Exercise 8.

Burpee You'll need: No Equipment How to
Burpee thumbnail
3 sets
60 sec. reps
30 sec. rest
Instead of jumping at the end of each burpee, do a pullup.

The 4-week quick-switch conditioning plan: Cutting Legs

Exercise 1.

Leg Raise You'll need: Bench How to
Leg Raise  thumbnail
3 sets
30 reps
Superset: 30 sec. rest

Exercise 2.

Reverse Lunge You'll need: Dumbbells How to
Reverse Lunge thumbnail
3 sets
20 reps
0 sec. rest
Perform this exercise holding a pair of dumbbells.

Exercise 3.

Leg Press You'll need: No Equipment How to
Leg Press thumbnail
4 sets
20 reps
Superset: 30 sec. rest

Exercise 4.

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
4 sets
20 reps
0 sec. rest

Exercise 5.

Goblet Squat You'll need: Kettlebells How to
Goblet Squat thumbnail
3 sets
20 reps
Superset: 30 sec. rest
Perform this exercise using a dumbbell.

Exercise 6.

Jumping Lunge You'll need: No Equipment How to
exercise image placeholder
3 sets
45 sec. reps
0 sec. rest

Exercise 7.

Side Lunge How to
Side Lunge thumbnail
3 sets
20 reps
30 sec. rest
Perform this exercise holding a kettlebell.

The 4-week quick-switch conditioning plan: Cutting Shoulders and arms

Exercise 1.

Dumbbell Overhead Press You'll need: Dumbbells How to
Dumbbell Overhead Press  thumbnail
3 sets
20 reps
Superset: 30 sec. rest

Exercise 2.

Dumbbell Overhead Press You'll need: Dumbbells How to
Dumbbell Overhead Press  thumbnail
3 sets
20 reps
0 sec. rest
Keep your hands, and the dumbbells, close together during this exercise.

Exercise 3.

Hammer Curl You'll need: Dumbbells How to
Hammer Curl thumbnail
3 sets
20 reps
Superset: 30 sec. rest

Exercise 4.

Triceps Extension How to
Triceps Extension thumbnail
3 sets
20 reps
0 sec. rest

Exercise 5.

Barbell Overhead Press You'll need: Barbell How to
Barbell Overhead Press thumbnail
3 sets
20 reps
Superset: 30 sec. rest

Exercise 6.

Front Raise You'll need: Resistance Band How to
Front Raise  thumbnail
3 sets
20 reps
0 sec. rest
Perform this exercise using a barbell.

Exercise 7.

Cable Row to Neck You'll need: Cable Machine How to
Cable Row to Neck thumbnail
3 sets
20 reps
Superset: 30 sec. rest

Exercise 8.

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