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:
Meal 2:
Meal 3:
4 oz Chicken, Turkey, or White Fish

Meal 4:
Meal 5:
4 oz Chicken, Turkey or White Fish (Red Meat or Salmon the night before first leg day each week)

Meal 6:

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
Bodyweight Squats Bodyweight Squats Bodyweight Squats
3 heavy sets of 8 reps
Kettlebell Plie Squats Kettlebell Plie Squats Kettlebell Plie Squats
3 heavy sets of 8 reps

Superset 2
Jump Squats (with dumbbell) Jump Squats (with dumbbell) Jump Squats (with dumbbell)
3 sets of 15 reps

Superset 3
Leg Press Leg Press Leg Press
3 sets of 15 reps
Walking Barbell Lunge Walking Barbell Lunge Walking Barbell Lunge
3 sets of 30 steps

Superset 4
Stationary Barbell Lunge Stationary Barbell Lunge Stationary Barbell Lunge
3 sets of 12 reps
Lying Leg Curls Lying Leg Curls Lying Leg Curls
3 sets of 10 reps

Superset 5
Seated Leg Curl Seated Leg Curl Seated Leg Curl
3 sets of 10 reps
Leg Extensions Leg Extensions Leg Extensions
3 sets of 10 reps
Dumbbell Squats Dumbbell Squats Dumbbell Squats
1 set of 100 reps


Day 2: Upper Body

Triset 1
Pull-ups Pull-ups Pull-ups
3 sets of 15 reps, short rest in between sets
Bent Over Barbell Rows Bent Over Barbell Rows Bent Over Barbell Rows
3 sets of 15 reps, short rest in between sets
Cable Straight Arm Pulldowns Cable Straight Arm Pulldowns Cable Straight Arm Pulldowns
3 sets of 15 reps, short rest in between sets

Triset 2
Reverse Close-Grip Pulldowns Reverse Close-Grip Pulldowns Reverse Close-Grip Pulldowns
3 sets of 15 reps
Reverse Close-Grip Pulldowns Reverse Close-Grip Pulldowns One-Arm Dumbbell Row
3 sets of 15 reps
Seated Cable Rows Seated Cable Rows Seated Cable Rows
3 sets of 15 reps

Note: I change exercises with every workout session.

Giant Set
Dumbbell Shoulder Press Dumbbell Shoulder Press Dumbbell Shoulder Press
3 sets of 15 reps
Dumbbell Upright Row Dumbbell Upright Row Dumbbell Upright Row
3 sets of 15 reps
Dumbbell Lateral Raise Dumbbell Lateral Raise Dumbbell Lateral Raise
3 sets of 10 reps
Dumbbell Rear Delt Raise Dumbbell Rear Delt Raise Dumbbell Rear Delt Raise
3 sets of 15 reps

Note: These change with each workout.

Superset 3:
Seated Triceps Press Seated Triceps Press Seated Triceps Press
3 sets of 15 reps
Dumbbell Bicep Curl Dumbbell Bicep Curl Dumbbell Bicep Curl
3 sets of 15 reps


Day 3: Plyometrics
Deep Dumbbell Squats Deep Dumbbell Squats Deep Dumbbell Squats
3 sets of 30 reps, touch floor with dumbbells

Superset 1
Split Squatss Split Squats Split Squats
3 sets of 15 reps
Walking Barbell Lunge Walking Barbell Lunge Walking Barbell Lunge
3 sets of 40 steps
Jump Squats (with dumbbell) Jump Squats (with dumbbell) Jump Squats (with dumbbell)
3 sets of 15 reps
Box Jumps Box Jumps Box Jumps
3 sets of 20 reps
Walking Barbell Lunge Walking Barbell Lunge Walking Lunge
3 sets of 50 steps
Leg Press Leg Press Leg Press Drop Set
1 heavy set to failure, 5 plate changes


Day 4: Upper Body

Giant Set 1
Seated Cable Rows Seated Cable Rows Seated Cable Rows
4 sets of 15 reps
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row
4 sets of 15 reps
Dumbbell Shoulder Press Dumbbell Shoulder Press Dumbbell Shoulder Press
4 sets of 15 reps
Dumbbell Upright Row Dumbbell Upright Row Dumbbell Upright Row
4 sets of 15 reps

Note: Change exercises with each set.

Superset
Hyperextensions Hyperextensions Hyperextensions
3 sets of 15 reps
Stability Ball Crunches Stability Ball Crunches Stability Ball Crunches
3 sets of 20 reps

Giant Set 2
EZ Bar Preacher Curls EZ Bar Preacher Curls EZ Bar Preacher Curls
3 sets of 12 reps
Seated Triceps Press Seated Triceps Press Seated Triceps Press
3 sets of 15 reps
Triceps Pushdown Triceps Pushdown Triceps Pushdown
3 sets of 15 reps


Day 5: Lower Body

Warm Up
Smith Machine SquatsSmith Machine Squats Smith Machine Squats
1 set of 100 reps

Triset
Lying Leg Curls Lying Leg Curls Lying Leg Curls
3 sets of 30 steps
Plie Squats Plie Squats Plie Squats
3 heavy sets of 8 reps

Superset
Leg Press Leg Press Leg Press
3 sets of 15 reps
Deep Barbell Squat Deep Barbell Squat Deep Barbell Squat
3 sets of 15 reps

Circuit
Walking Barbell Lunge Walking Barbell Lunge Walking Lunge
3 sets of 12 steps
Walking Barbell Lunge Walking Barbell Lunge Walking Lunge
3 sets of 12 steps
Squat Squat Squats
3 sets of 12 reps

Resume Normal Reps
Leg Press Leg Press Leg Press
1 set of 100 reps


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 regime that offers me significant health benefits and is the final key that balances out my healthy lifestyle.

Fitness 360


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