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.