Jen Rankin's Cutting Program

You spent your bulking phase making muscle, but switch to a cutting phase, and you will burn fat and lose weight!

Once you added and sculpted lean mass, you'll want to show it off to its best effect. Follow Jennifer Rankin's complete leaning-out program. Dangerous curves ahead!

Jennifer Rankin's Fitness Program
Watch the video: 12:42


Cutting Regimen

Nutrition

Meal 1
Egg Whites

Egg Whites 4 (plus 1 yolk)


Oatmeal

Oatmeal 1/3 cup


Banana

Banana 1/3


Meal 2
Hydrolyzed Whey Protein

All Natural Peanut Butter

All Natural Peanut Butter 1 tbsp


Meal 3
Chicken

Chicken, Turkey, or White Fish 4 oz


Sweet Potato

Sweet Potato 3 oz


Asparagus

Asparagus 1 cup


Meal 4
Whey Protein

Whey Protein 1 scoops


All Natural Peanut Butter

All Natural Peanut Butter 1 tbsp


Meal 5
Chicken

Chicken, Turkey, or White Fish 4 oz (red meat or salmon the night before first leg day each week)


Green Salad

Green Salad (greens only) w/ Light Dressing 1 small


Meal 6
Egg Whites

Egg Whites 3


Weekly Tips

  • Water: 1 gallon daily. Cut water slowly over 3 day period if preparing for a photo shoot or competition.
  • Cheats: None

Training

Day 1: Legs
Superset 1
1

Dumbbell Squat

3 heavy sets of 8 reps
Dumbbell Squat Dumbbell Squat

Plie Dumbbell Squat

3 heavy sets of 8 reps
Plie Dumbbell Squat Plie Dumbbell Squat

Superset 2
2

Freehand Jump Squat

3 heavy sets of 15 reps
Freehand Jump Squat Freehand Jump Squat

Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

Superset 3
3

Leg Press

3 sets of 15 reps
Leg Press Leg Press

Barbell Walking Lunge

3 sets of 30 steps
Barbell Walking Lunge Barbell Walking Lunge

Superset 4
4

Stationary Barbell Lunge

3 sets of 15 reps
Barbell Lunge Barbell Lunge

Lying Leg Curls

3 sets of 10 reps
Lying Leg Curls Lying Leg Curls

Superset 5
5

Seated Leg Curl

3 sets of 10 reps
Seated Leg Curl Seated Leg Curl

Leg Extensions

3 sets of 10 reps
Leg Extensions Leg Extensions

Dumbbell Squat

1 set of 100 reps
Dumbbell Squat Dumbbell Squat

Day 2: Upper Body
Triset 1
1

Pullups

3 sets of 15 reps, short rest in between sets
Pullups Pullups

Bent Over Barbell Row

3 sets of 15 reps, short rest in between sets
Bent Over Barbell Row Bent Over Barbell Row

Straight-Arm Pulldown

3 sets of 15 reps, short rest in between sets
Straight-Arm Pulldown Straight-Arm Pulldown

Triset 2
2
Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown

One-Arm Dumbbell Row

3 sets of 15 reps
One-Arm Dumbbell Row One-Arm Dumbbell Row

Seated Cable Rows

3 sets of 15 reps
Seated Cable Rows Seated Cable Rows

Note: I change exercises with every workout session.

Giant Set
3

Dumbbell Shoulder Press

3 sets of 15 reps
Dumbbell Shoulder Press Dumbbell Shoulder Press

Standing Dumbbell Upright Row Standing Dumbbell Upright Row

Side Lateral Raise

3 sets of 10 reps
Side Lateral Raise Side Lateral Raise

Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

Note: These change with each workout.

Superset 3
4

Seated Triceps Press

3 sets of 15 reps
Seated Triceps Press Seated Triceps Press

Dumbbell Bicep Curl

3 sets of 15 reps
Dumbbell Bicep Curl Dumbbell Bicep Curl

Day 3: Plyometrics
1

Dumbbell Squat

3 sets of 30 reps, touch floor with dumbbells
Dumbbell Squat Dumbbell Squat

Superset 1
2

Split Squats

3 sets of 15 reps
Split Squats Split Squats

Barbell Walking Lunge

3 sets of 40 steps
Barbell Walking Lunge Barbell Walking Lunge

Freehand Jump Squat

3 sets of 15 reps
Freehand Jump Squat Freehand Jump Squat

Box Jump

3 sets of 20 reps
Box Jump (Multiple Response) Box Jump (Multiple Response)

Bodyweight Walking Lunge

3 sets of 50 steps
Bodyweight Walking Lunge Bodyweight Walking Lunge

Leg Press (Dropset)

1 heavy set to failure, 5 plate changes
Leg Press Leg Press

Day 4: Upper Body
Giant Set 1
1

Seated Cable Rows

4 sets of 15 reps
Seated Cable Rows Seated Cable Rows

Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

Dumbbell Shoulder Press

4 sets of 15 reps
Dumbbell Shoulder Press Dumbbell Shoulder Press

Standing Dumbbell Upright Row Standing Dumbbell Upright Row

Note: Change exercises with each set.

Superset
2
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

Exercise Ball Crunch

3 sets of 20 reps
Exercise Ball Crunch Exercise Ball Crunch

Giant Set 2
3
Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl

Preacher Curl

3 sets of 12 reps
Preacher Curl Preacher Curl

Seated Triceps Press

3 sets of 15 reps
Seated Triceps Press Seated Triceps Press

Triceps Pushdown

3 sets of 15 reps
Triceps Pushdown Triceps Pushdown

Day 5: Lower Body
Warm Up
1

Smith Machine Squat

1 set of 100 reps
Smith Machine Squat Smith Machine Squat

Triset
2

Lying Leg Curls

3 sets of 30 steps
Lying Leg Curls Lying Leg Curls

Plie Dumbbell Squat

3 heavy sets of 8 reps
Plie Dumbbell Squat Plie Dumbbell Squat

Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

Superset
3

Leg Press

3 sets of 15 reps
Leg Press Leg Press

Barbell Squat

3 sets of 15 reps
Barbell Squat Barbell Squat

Circuit
4

Barbell Walking Lunge

3 sets of 12 steps
Barbell Walking Lunge Barbell Walking Lunge

Barbell Walking Lunge

3 sets of 12 steps
Barbell Walking Lunge Barbell Walking Lunge

Barbell Squat

3 sets of 12 reps
Barbell Squat Barbell Squat

Resume Normal Reps
5

Leg Press

1 set of 100 reps
Leg Press Leg Press

Day 6: Cardio or Active Rest
Day 7: Rest

Supplementation

What I use:

How I use them:

Jen Rankin's Personal Philosophy

Nutrition

Nutrition plays such an important role in overall health and wellness, and an even bigger role when it comes to preparing for a competition, event or photo shoot.

I try to keep my body fat in check all year by eating a clean and balanced diet that includes lean meats, slow digesting carbohydrates, fresh fruits, veggies, and healthy fat sources.

My goal is to stay within 7 pounds of my contest weight so that I don't have to do any drastic dieting or cardio for hours on end. If I am in offseason or muscle building phase, I will increase starchy carbs and good fats to fuel muscle growth.

I believe the most important factor in keeping my nutrition in check (in any season) is planning and preparation. This must take priority. "If you fail to plan, you plan to fail."

After I go grocery shopping, I cook as many meals for the week as I can (usually on Sunday) and store them in Tupperware in my fridge.

This makes all of the difference in my diet because I can grab my meals for the day and take them with me to work in a cooler so that way I am not left without healthy food to eat or having to cook every meal 5 times a day-which would be exhausting...and messy!

One more plus is that I am never without food, having to rely on fast food or other convenience foods to get me through the day.

This is pretty tough to master, but because it is worth it, I always remind myself that, "If it was easy- everyone would be doing it!"

Training

I have always been an athlete and love lifting weights, so when it comes to training, I just really enjoy it and I love working hard and seeing results.

Since I am a bikini competitor, my main focus in training is on shaping my body to meet the femininity requirements for the sport- round glutes and balance throughout the body.

Most of the year my training is dedicated to circuit training so that I keep my heart rate up and maximize the time I spend in the gym. I split my routines into upper body twice per week, lower body twice per week and plyometrics once per week.

If muscle building is the goal in my off-season, then I prefer to use a split dedicated to one or two body parts per day with at least two days of rest over a seven day period.

Weak body parts are prioritized at the beginning of the week. For cardio, I dedicate at least two days a week to spin class, one day for sprints, and the rest of my cardio is steady state (30-60 minutes) on an Arc Trainer or inclined Treadmill.

Weight training and cardiovascular training are not only important when it comes to leaning out, but also very important for overall health and well being. There are a million ways to get your training in, so find something that you enjoy doing so that it can become a part of your lifestyle.

Also, remember that it takes time to sculpt the body you are picturing in your mind. It IS possible, but it WILL take discipline, dedication, determination, and maybe a little sacrifice here and there.

Supplementation

Supplements play a huge role in helping me reach my overall goals. I'll admit, they can be confusing at times...wondering what is best, what actually works, how much you actually need, etc.

However, I have learned that supplements make it much easier to get the necessary nutrients, essential vitamins, minerals and antioxidants into my body that I may not get through my diet. I try and focus on supplements that are naturally occurring in some form or another.

Supplements can also help build muscle and even enhance training when used properly and when coupled with a good diet and solid training routine. Taking vitamins and supplements are also a great way to learn new habits. I started with taking a multivitamin every morning.

Once I mastered that, I started using protein after my workouts and now have figured out my own personal supplement regimen that offers me significant health benefits and is the final key that balances out my healthy lifestyle.

Jen Rankin Fitness 360