We’re all familiar with bulking and cutting. Typically a program is done for one to three months (or more) with a focus on bulking or cutting. However, the Quick-Switch Cycle will put your body through change and variation much more frequently with the goal of stimulating muscle growth while also keeping you lean.

The Quick-Switch Cycle was created by holistic personal trainer, fitness model, and HFP-network contributor Joe Rodonis (@JoeRodonis).

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 in the Quick-Switch Cycle Mass Phase. For this phase, you’ll be doing something called “reverse pyramiding,” where you start heavy and drop the weight as the reps increase. For example: the first set of every exercise will always be the heaviest you can lift, then you reduce the weight with each set after that. This will maximize your workout because you’re pushing hard and heavy weight from the get-go. Track the weight you use for each exercise, and aim to increase that amount between 2–5% each week.

During weeks three and four, or the Quick-Switch Cycle’s Cutting Phase, you’ll focus on endurance-based exercises. (To get the full cutting phase portion of the program, scroll all the way to the bottom) During this particular phase, aim to use weights that are roughly 75% of your 10-rep max. Your rest periods decrease during this week so you’ll be constantly moving and elevating your heart rate. 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).

Other programs you should check out: the 6-week Redemption plan, the 4-week Reconstruction plan, the 6-week Unlabeled plan, the 3-day Monster plan, and the plateau-smashing high-intensity 10×10 plan.

To add an element of competition or a challenge: Rodonis threw in a workout named “The Athletic Gauntlet.” It’s a test of endurance and strength that you’ll perform at the end of the week when you’re cutting. Try to beat your time each week and watch yourself improve. Listen below for Rodonis’ explainer for the challenge. The “Athletic Gauntlet” demo video can be seen at the bottom of this page. If you enjoy the Athletic Gauntlet, you can also check out a series of high-intensity interval workouts called “The Hurricanes” which are ranked by categories.

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

The Quick-Switch Cycle: Mass Phase (Week 1 & 2)

Chest & Triceps (Mondays)

1. Flat Press 5 sets x 4,6,8,6,4 Rest 60 seconds

2. Incline Press 5 sets x 4,6,8,6,4 Rest 60 seconds

3A. Dumbbell Chest Press 3 sets x 12 Rest 30 seconds
3B. Tricep Dumbbell Press 3 sets x 12 Rest 30 seconds
3C. Dumbbell Flye 3 sets x 12 Rest 30 seconds

4A. Tricep Overhead Extension 4 sets x 12 Rest 30 seconds
4B. Tricep Kickback 4 sets x 12 Rest 30 seconds

5A. Triceps Dips 3 sets x 45 seconds Rest 30 seconds
5B. Push Ups 3 sets x 45 seconds Rest 30 seconds

Shoulders & Traps (Wednesdays)

1. Shoulder Press 4 sets x 8,8,10,12 Rest 60 seconds

2. Shrugs 4 sets x 8,8,10,12 Rest 60 seconds

3A. High Pull 3 sets x 8 Rest 30 seconds
3B. Front Raise 3 sets x 8 Rest 30 seconds
3C. Lateral Raise 3 sets x 8 Rest 30 seconds

4A. Plate Car Drivers 3 sets x 20 Rest 30 seconds
4B. Plate Front Raise 3 sets x 20 Rest 30 seconds

5. Narrow Shoulder Press 3 sets x 8 Rest 30 seconds

Legs (Thursdays)

1. Heavy Squat 5 sets x 4,6,8,6,4 Rest 60 seconds

2A. Narrow Dumbbell Squat 4 sets x 12 Rest 30 seconds
2B. Kettlebell Side Lunge 4 sets x 12 Rest 30 seconds
2C. Goblet Squat 4 sets x 12 Rest 30 seconds

3A. Dumbbell Alternating Lunge 4 sets x 12 Rest 30 seconds
3B. Kettlebell Swing 4 sets x 12 Rest 30 seconds

4. Calf Raise 4 sets x 8,12,15,20 Rest 60 seconds

Back & Biceps (Fridays or Saturdays)

1. Kneeling Wide Row 4 sets x 8,8,10,12 Rest 60 seconds

2. Standing High Row 4 sets x 8,8,10,12 Rest 60 seconds

3A. Single-Arm Landmine Row 4 sets x 12 Rest 30 seconds
3B. Alternating Renegade Row 4 sets x 12 Rest 30 seconds

4A. Pull Up 4 sets x 12 Rest 30 seconds
4B. Cross Body Hammer Curl 4 sets x 12 Rest 30 seconds

5. Barbell Bicep “21s” 3 sets x 7 high, 7 low, 7 full
Rest 60 seconds

6. Down the Rack Curls
Complete 8 repetitions with as many pairs of dumbbells as possible.

The Quick-Switch Cycle: Cutting Phase (Week 3 & 4)

Chest and Back

1.Bench press 4×20
1B.Lat pulldown 4×20 Rest 30s
2A.Decline bench press 4×20
2B.Seated cable row 4×20 Rest 30s
3A.Neutral-grip incline press 4×20
3B.Cable facepull 4×20 Rest 30s
4A.Pull-up 4×20
4B.Burpee 4×30-60s Rest 30s

Legs

1A.Leg press 3×20
1B.Reverse lunge 3x30s rest 30s
2A.Squat 4×20
2B.Standing calf raise 4×20 rest 30s
3A.Goblet squat 3×20
3B.Jumping lunge 3x45s rest 30s
4.Side lunge 3×20 rest 30s

Shoulders and Arms

1A.Dumbbell overhead press 3×20
1B.Dumbbell side raise 3×20 Rest 30s
2A.Hammer curl 3×20
2B.Lying triceps extension 3×20 Rest 30s
3A.Barbell overhead press 3×20
3B.Dumbbell front raise 2×20 Rest 30s
4A.Cable facepull 2×20
4B.Rear delt flye 2×20 rest 30s

Challenge: The Athletic Gauntlet 

Complete 3 rounds of the following 10 exercises as quickly as possible

Kettlebell Push Up x 20
Kettlebell Swing x 20
Medicine Ball Walkover x 10
Medicine Ball Mountain Climber x 30
Alternating Step Up x 20
Kettlebell Squat High Pull x 20
Shoulder Taps to Push Up x 15
Kettlebell Chest Press with Leg Raise x 15
Kettlebell Russian Twist x 20
Jump Tuck x 10