Workout Routines

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.

Michael Beringer demonstrates the Men's Fitness Transition workout plan.
Duration 30–45
Exercises 5–8
Equipment Yes

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.

Workout 1 Build a barrel chest, triple-sized triceps, and lean abs

Exercise 1.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
5 sets
10 reps
45 sec. rest

Exercise 2.

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

Exercise 3.

Dip You'll need: Dip Station How to
Dips thumbnail
3 sets
10 reps
45 sec. rest

Exercise 4.

Horizontal Cable Woodchop You'll need: Cable Machine How to
Horizontal Cable Woodchop thumbnail
3 sets
20 reps
45 sec. rest

Exercise 5.

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
3 sets
20 reps
45 sec. rest

Workout 2 Build a thick back and big biceps

Exercise 1.

Deadlift You'll need: Barbell How to
Deadlift  thumbnail
5 sets
10 reps
45 sec. rest

Exercise 2.

Bentover Row You'll need: Barbell How to
Bent Over Row  thumbnail
3 sets
10 reps
45 sec. rest

Exercise 3.

Lat Pulldown You'll need: Cable Machine How to
Lat Pulldown thumbnail
4 sets
15 reps
45 sec. rest

Exercise 4.

Dumbbell Row You'll need: Dumbbells How to
Dumbbell Row thumbnail
3 sets
10 reps
45 sec. rest

Exercise 5.

Seated Cable Row You'll need: Lat Pulldown Bar How to
Seated Cable Row thumbnail
3 sets
10 reps
45 sec. rest

Exercise 6.

Cable pullover You'll need: Cable Machine How to
Cable pullover 2 thumbnail
4 sets
20 reps
45 sec. rest

Exercise 7.

Dumbbell Biceps Curl You'll need: Dumbbells How to
Dumbbell Biceps Curl thumbnail
4 sets
15 reps
45 sec. rest

Workout 3 Build large legs, strong shoulders, and shredded abs

Exercise 1.

Glute Bridge w/ Suspension Trainer How to
Glute Bridge w/ Suspension Trainer thumbnail
3 sets
15 reps
45 sec. rest

Exercise 2.

Plank You'll need: No Equipment How to
Plank thumbnail
3 sets
10 sec. reps
45 sec. rest

Exercise 3.

Squat You'll need: Squat Rack How to
Squat thumbnail
5 sets
12 reps
45 sec. rest

Exercise 4.

Goblet Squat You'll need: Kettlebells How to
Goblet Squat thumbnail
3 sets
10 reps
45 sec. rest

Exercise 5.

Dumbbell Split Squat You'll need: Dumbbells How to
Dumbbell Split Squat thumbnail
3 sets
10 (each leg) reps
45 sec. rest

Exercise 6.

Barbell Overhead Press You'll need: Barbell How to
Barbell Overhead Press thumbnail
4 sets
12 reps
45 sec. rest

Exercise 7.

Dumbbell High Pull You'll need: Dumbbells How to
Dumbbell High Pull thumbnail
3 sets
10 reps
45 sec. rest

Exercise 8.

Shrug You'll need: Dumbbells How to
Shrug thumbnail
4 sets
15 reps
45 sec. rest
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