GET SUMMER READY PART II

In Part One, we explored the different fitness profiles and how to build a program for Profile 1.

In this blog, we’re diving into Profiles 2 and 3.

Profile 2 –wrong path great dedication

You’ve been consistent with your favorite classes and studios—mainly cardio, HIIT, or the latest Pilates craze—but you’re not seeing the changes you expected.

Here’s the hard truth: most of these trendy classes are designed more for entertainment and profitability than true effectiveness. They’re often taught by instructors with minimal training experience, following formulas that are easy to scale, not necessarily results-driven. A daily Barry’s class might feel like a good workout, but it likely won’t move the needle much—and worse, it could lead to poor movement patterns or injury over time. The same goes for most Pilates fads.

Think about it this way: if you walk into any doctor’s office, regardless of their specialty, they should still be able to answer basic medical questions. But in the fitness world, it doesn’t quite work that way. Many Pilates or yoga instructors have very limited training in kinesiology or strength programming—and that’s not a secret. It just means you need to be more intentional about where you’re getting your guidance if you want real results.

So here’s what’s really happening: you never built the muscle needed to improve your physique, boost your metabolism, and actually burn calories at an efficient rate. Without that foundation, your metabolism stays sluggish—and if your metabolism is too low, you’ll never get close to your dream body, no matter how many trendy classes you take.

Your first mesocycle should focus on two non-negotiables: CORE + FUNDAMENTAL STRENGTH. That means building a solid base so that in Mesocycle II, you’re ready to actually bulk and put on the muscle mass you’ve been missing — aiming for something like 125% muscle mass across all body segments.

You can follow the same training split as Profile 1, or, since you likely have a bit more training under your belt, step it up with a 4-day split:

• Leg Day

• Chest + Triceps

• Back + Biceps

• Traps + Shoulders

Then move into your second mesocycle, which should still be hypertrophy-focused but with higher reps:

• Mesocycle I: 3–5 sets of 6–10 reps

• Mesocycle II: 3–5 sets of 10–15 reps

Finally, Mesocycle III can incorporate HIIT elements while pushing the volume higher:

• 4–6 sets of 15+ reps, mixed with explosive or metabolic conditioning.

Profile 3 – You’re Almost There

You’re in the perfect spot to get your best summer body yet. But now it’s time to cut—and the real challenge is doing it without losing all that hard-earned muscle.

Here’s the truth:

A calorie deficit only belongs in your final mesocycle—those last 4 weeks when you’re trimming down the last bit of fat before those abs pop.

Cut too early, and you’ll flatten out fast.

This phase isn’t easy. In fact, you’re stepping into the most difficult part of the journey.

You’ll need to combine cardio, HIIT, and bodybuilding across every mesocycle—strategically.

Mesocycle 1 – High Volume Strength Base

• Focus on 12–15 reps, 3–5 sets per exercise

• Use a 4 or 5-day split, depending on your time and recovery

4-Day Split:

• Leg Day

• Chest + Triceps

• Back + Biceps

• Traps + Shoulders

5-Day Split:

• Leg Day

• Chest

• Back

• Shoulders

• Biceps + Triceps

Finishers (alternate days):

• 20 minutes steady-state cardio @ ~60% capacity

• 20-minute HIIT session the next day (e.g. 30 sec max / 15 sec rest x 20 rounds, or Tabata)

Your nutrition should be set to recomp macros (high protein, moderate carbs, moderate fat).

Mesocycle 2 – Hybrid Phase

Now we blend strength with HIIT:

• Superset each strength movement with 45–60 seconds of fast-paced cardio

• Choose targeted combinations — like:

15 reps chest press + 1 min mountain climbers (hits chest + shoulders)

Feeling advanced?

Add 3 fasted cardio sessions per week (30–40 minutes at 50% effort), done before 7 AM.

Mesocycle 3 – Shred Mode

• Fasted cardio daily (optional but powerful)

• HIIT integrated into every strength session

• Steady-state cardio after lifting

• High-protein, calorie-deficit diet – no room for fluff now

This is your full summer game plan.

Remember: Routine is the enemy.

Doing the same workouts over and over won’t get you anywhere.

That’s why training at Bellcore Fitness gives you the edge—

Strength classes to build real muscle. Open gym for fasted cardio and HIIT.

The tools you need. The accountability you’re missing.

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Let’s dial in your program and get you shredded.

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