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Ashley Conrad's 21-Day Clutch Cut

I've trained celebrities like Bradley Cooper, Kate Hudson, and P. Diddy. My plan will help you get lean, mean, and cut beyond belief in only three weeks. Now that's clutch.
Main | Meet Your Trainer | Training | Nutrition | Supplements | Get Started

Clutch Cut demands nothing less than your best. Every day is difficult. Every workout is more challenging than the one before. The cardio is as brutal as it is effective; the lifting is as grueling as it is transformative. But, after three weeks with me, you'll change the way you think about your body. You'll be reminded that anything is possible, and you'll transform your physique.

Clutch Cut only lasts 21 days because that's about how long I usually have to get a celebrity ripped for a movie. It's a tried-and-true program that I go to every time I need to produce freaky-fast fat loss. I designed Clutch Cut to burn fat, drop water, remove waste, optimize digestion, and help clients get screen-ready shredded. It works. I know it does. It'll work for you, too.

Clutch Cut What to Expect
Watch The Video - 05:07

Three weeks of pushing your body to its absolute limits will wreak havoc on your fat stores, build muscle, and take you to the next level of physical and mental strength. Get ready to give 100 percent. Forget what you think you know. It's time to learn the truth. It's time to get Clutch Cut.

Overviews

Meet Your Trainer

Clutch training was borne from a lifelong love of fitness. I've channeled that love into hardcore training programs for celebrities, pro athletes, and you. Get the story behind Clutch Cut!

Clutch Training

Three weeks may not seem like enough time to make progress, but it is. There's no level "easy" on this trainer. The only two settings are "hard" and "harder." Let's see what you can do.

Nutrition Is King

Clutch Cut nutrition is clean, simple, and easy to follow. A huge selection of food choices lets you customize your meals while you cut fat. Now that's clutch.

Supplementation Made Simple

Clutch Cut asks you to put your body through hell. On a nutritional level, it's critical that you put back what you expend. That's where supplements come in.

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Clutch Programming

Five days per week, you'll be training harder than you ever have for 60 minutes per session. You'll cycle through a day of circuit training, a day of conditioning, and a day of rest. Then you'll lift, hit conditioning the next day, lift again, and rest again so you can repeat the process for three total weeks.

The training split looks like this:

Monday: Lift
Tuesday: Cardio
Wednesday: Rest
Thursday: Lift
Friday: Cardio
Saturday: Lift
Sunday: Rest

Ashley Conrad

I don't like typical resistance programming, at least not for fat loss. My lifting days are built on strength circuits that will help you build muscle while priming your metabolism and challenging your energy systems. My strength circuits have anywhere from 12-20 different exercises. Depending on your fitness level, you'll go through the entire circuit 3-6 times. As your body adapts and your fitness level advances, you'll be able to perform more total circuits.

I don't like to use a lot of equipment. You're not going to be walking from machine to machine. Instead, you'll be doing everything from plyometric clap push-ups, to jumping lunges, to medicine ball jumping jacks. Your body is the most powerful fitness tool you have.

Your cardio days are programmed similarly. I prefer sprint circuits that are basically interval training with a twist. Each day you condition, you'll build upon the last workout. The intervals of max output get longer each week, and the rest periods get shorter. You can perform my cardio workout on the treadmill, outside, or even on a bike. That's one of the beauties of this program-there are no excuses.

Start the Program
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Day 1
Lift
Day 2
Cardio
Day 3
Rest
Day 4
Lift
Day 5
Cardio
Day 6
Lift
Day 7
Rest
Day 8
Lift
Day 9
Cardio
Day 10
Rest
Day 11
Lift
Day 12
Cardio
Day 13
Lift
Day 14
Rest
Day 15
Lift
Day 16
Cardio
Day 17
Rest
Day 18
Lift
Day 19
Cardio
Day 20
Lift
Day 21
Rest
Main | Meet Your Trainer | Training | Nutrition | Supplements | Get Started

Related Articles

About The Author

Ashley Conrad is one of the world's top fitness and nutrition experts. Her innovative methods, and trademark style garnered her a loyal following...

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Comments

Showing 1 - 25 of 387 Comments

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xrizzox

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xrizzox

jumping on this asa im done bulking with BMOC :)

Jun 7, 2013 2:08pm | report
 
JRose13

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JRose13

dont go from bulking to a 21 day cut, youll either not make much progress or lose muscle

Jun 7, 2013 8:31pm | report
Dracid

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Dracid

ya you're going to lose some bulk but that's to be expected. Doesn't mean you won't make progress cutting some weight off. As long as you eat properly and work hard at the gym you can shed that fat off regardless of what you did before hand

Jun 7, 2013 9:20pm | report
Mudvayne24

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Mudvayne24

I think it all depends on the person. This may work well for many people, but I eat over 4,000 calories currently. If i jumped down to 2,000 I'd lose a lot of my gains, be energy deprived, workouts would suffer, and fat loss would stall much quicker than if I slowly cut my calories. For other people this may work great. In my opinion, it's all dependant on what your current program is.

Jun 8, 2013 9:18am | report
ACClutch

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ACClutch

Hey Guys! If your worried about muscle, just add a couple extra meals in but stick to the guidelines in the nutrition plan- You'll maintain your size but shred the fat! Everyone's lookin good in all their pics- keep up the hard work! AC

Jun 9, 2013 5:03pm | report
Lumos92

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Lumos92

There is no such thing as a one-size-fits all plan. Check out www.hdlabs.weebly.com. I hear they customize plans to each individual with great prices!

Oct 19, 2014 2:46pm | report
ariel77

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ariel77

definitely trying this :)

Jun 7, 2013 3:15pm | report
 
shredduck

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shredduck

is it just me or is every video on bb.com not loading?

Jun 7, 2013 10:33pm | report
 
klockmi

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klockmi

Update your flash player to the newest version and if that doesn't work, try updating your internet browser.

Jun 8, 2013 9:30am | report
AJizziFoshizzi

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AJizziFoshizzi

no excuses....i tore my ACL :( I'll try this next year, seems awesome!

Jun 8, 2013 9:10am | report
 
jmsharr

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jmsharr

Can't wait to start this!

Jun 8, 2013 10:55am | report
 
msrubi47

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msrubi47

Going to do the nutrition plan (I pretty much eat this way anyway but could cut out the dairy and very limited wheat that I DO eat-and cut some of the fruit. And I don't always eat this much so this will ensure I get enough cals and hit the macros). I put on BF since my surgery, was eating crappy and NO exercise for 6 weeks, and can't move it. Not sure about the training. I am finally getting back to where I was after disc surgery so I am not anxious to just toss it all aside, especially since there are really no legs in this program. BW Squats aren't going to cut it. Chest? Pushups are great for strength but don;t do anything for me as to gains. I like the HIIT and I know I've needed to add this back but again, limited since the surgery. Running is still a no due to the impact and the bike, small doses but I'm going to try her way with the bike, time/schedule wise.
Maybe this circuit twice a week, supplemented with legs once and chest/back another separate day? I'll do the HIIT in the AM.

Jun 9, 2013 6:53am | report
 
SitUpCindy

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SitUpCindy

Great to see Ashley on our site! Love the workout plan and nutrition philosophy!

Jun 9, 2013 7:28am | report
 
1madfox

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1madfox

Ashley Conrad ROCK'S. I used her ab workout when I did my ON transformation and rocked it! I will 86 my program for now and give this a try. :-)

Jun 9, 2013 10:58am | report
 
ACClutch

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ACClutch

Thanks Girl!!!! Keep workin hard!!!

Jun 9, 2013 5:01pm | report
BulkCutRepeat

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BulkCutRepeat

Gluten does nothing to your body. The reason you need to cut gluten out of your diet is if you have an allergy to it. Which is less than .5% of the population. However all these people bashing on the 3 hr eating times are clueless to nutrition impact on the body. Eating every few hours increases your metabolism greatly and allows for more calories and protein to be absorbed. 3 hours is just a mindset to get several small meals in a day. Good program tho.

Jun 9, 2013 12:53pm | report
 
Mudvayne24

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Mudvayne24

That's not really accurate. I've read tons of studies outlining the negative aspects of gluten (unwanted weight gain/stalled weight loss, lack of energy, intestinal issues, GERD, etc.) and the only semi-positive to really come out of it is that it's a protein source (and not a great one either).

A lot of the excess gluten in today's society most definitely contributes to the rise of diseases such as leaky gut syndrome, celiacs, and others. Our bodies are not really made to process the enormous amounts of gluten that are present in today's society. It definitely wrecks a lot of the villi in our intestines as it passes through.

It may be true that not a whole lot of people have a true allergy, but things such as sensitivities and intolerances are huge. It's really the same with dairy. A lot of people think they have a true allergy when it may be an intolerance. Intolerances typically consist of cramping, bloating, intestinal distress, possible diarrhea, and others. A true allergy will give you quite a stomach pain and most likely will result in vomiting before the substance can pass from the stomach to the small intestine.

I'm not knockin' on ya man... I just work with nutrition and supplements and I like educating people when I can.

Jun 9, 2013 4:51pm | report
ACClutch

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ACClutch

Yo! AC here! Mudvayne24 you know your sh** and you are absolutely right, our bodies are not meant to process gluten...period. BulkCutRepeat- I hear you man---here's what I recommend...just TRY eating this way and see how you feel and if you see the difference...gimme 3 weeks. This nutrition program has worked EVERY SINGLE TIME...I know it's totally in opposition to what nearly every fitness mag and authority is saying but hey, that's how every revolution starts! Good luck man and let me know how it goes!

Jun 9, 2013 5:00pm | report
BulkCutRepeat

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BulkCutRepeat

MudVayne24- Its good to see that you enjoy working with nutrition and like implementing your knowledge. I too have been around research going on in the nutrition field and medical field.

I believe gluten has been given a bad name via main stream media and marketing. However I feel like you and me both know we don't get our info from just any website. Yes gluten can cause several unfortunate side effects, if there is a intolerance. However there are no test to date that can pin point a sensitivity to gluten.

Celiac Disease is an autoimmune disorder(genetic) which you have an intolerance to the protein called Gluten. Eating Gluten every day will not give you that disease. Just like drinking dairy everyday will not make you lactose intolerant. Ones body cannot process the protein, making your body an evacuation machine.

Eating any food in excess will most likely land you with problems or cause problems later. There is next to no science on gluten's negative effect on the body (without a intolerance). That is why I cringe when reading all these articles on how terrible gluten is for you. Cutting gluten out of a diet allows for a small variety of foods. Almost all these gluten free foods are healthy, but this diet approach is terribly hard to reach your nutrition needs!

Processed foods is a threat to digestive health and nutrition needs. Stick to whole foods. Again, no hard evidence(scholarly) on the Gluten free diet (yet).

ACClutch- I agree with almost all of the nutrition and exercise components. Great program, I just enjoy looking at these workouts. Maybe Ill try it some day. Right now I am working on a diet that consist of whole foods only, 6-7 meals a day, and consistent protein, carb, and fat needs. I see improvements and positive progress as I progress in my training regime. Im sure this program produces the same results.

Jun 9, 2013 9:49pm | report
Mudvayne24

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Mudvayne24

Cutting gluten out of a diet doesn't dwindle a diet down to nothing by any means. You wont be eating a certain handful of different grains, but that's about it.

I'll agree that if you're an organic farmer and pull the wheat straw out of the ground and process it yourself I don't think there would be many problems with consuming it once in a while. The same goes for dairy. All of these intolerances and allergies are stemming from mainstream milk which is basically boiled and homogenized, killing off most if not all of the active enzymes, bacteria, and many other beneficial aspects of it. If you have an intolerance to typical dairy, chances are that quality grass-fed organic raw milk will not bother you at all. The unfortunate part is that is not the case in society.

All of these diseases and intolerances that are flaring up now were literally non-existant 50-100 years ago. Then again 100 years ago people didn't eat gluten and drink pasteurized/homogenized dairy very often either.

I value your opinion, but we will probably continue to agree to disagree my man. Keep up the research!

Jun 10, 2013 8:38am | report
Markymaark

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Markymaark

Mudvayne,

Your analysis of why "mainstream" milk is misleading. When you say "boiling" I believe you are talking about pasteurization--a world changing technique when invented. It is supposed to kill off bacteria, that's the point--those aren't "beneficial". Did you really just say 100 years ago people didn't eat gluten? You need to check what you say, you will mislead the uninformed.

Jun 19, 2013 10:27am | report
kakashi20

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kakashi20

OK... calm down everyone... Gluten is a naturally occuring protien, wont do your body any harm.
now, as for the gentic disorders and diseases, that's something else, you will NOT suddenly get intolerant or allergic to something.
certian auto-immune diseases could be induced in certain ways.
the problem with Gluten is, it comes from crab sources mostly, and those increase insulin and all
causing you to be fat IF you do not do it right.

Jul 26, 2013 9:06am | report
JoelleHeinritz

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JoelleHeinritz

15% of the population has gluten allergies, I am apart of that 15% and I can not wait to start AC's program because I already avoid gluten and dairy and need something like this!

Aug 13, 2013 8:50pm | report
Perpetually

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Perpetually

Hey BulkCutRepeat,

I don't have much to say but eating more frequently everyday doesn't do you any good at all. The idea of eating smaller meals was first brought out in a book named Body for Life by Bill Phillips in 1998. He asserted that studies say eating smaller meals can help you increase your metabolism. But is it right? Definitely not! This book doesn't even have a single footnote or a bibliography. In the opposite, many studies have been published to prove that eating smaller meals does not increase your metabolism. Let me know if you want to know the names of these articles.

May 3, 2014 10:16pm | report
Perpetually

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Perpetually

Hey BulkCutRepeat,

I don't have much to say but eating more frequently everyday doesn't do you any good at all. The idea of eating smaller meals was first brought out in a book named Body for Life by Bill Phillips in 1998. He asserted that studies say eating smaller meals can help you increase your metabolism. But is it right? Definitely not! This book doesn't even have a single footnote or a bibliography. In the opposite, many studies have been published to prove that eating smaller meals does not increase your metabolism. Let me know if you want to know the names of these articles.

May 3, 2014 10:16pm | report
Showing 1 - 25 of 387 Comments

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