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Shortcut To Size Program Overview

Shortcut To Size Program Overview

Written By Jim Stoppani, PhD

Updated August 7, 2024

My 12-Week "Shortcut to Size" distills everything I've learned about muscle growth into one program. It's science-backed, gym-tested and Jim-approved for men and women, beginner and advanced. If you want to build muscle and strength, this program is for you.

The key to the program is "periodization," a method that involves changing up your training at specific times to maximize results. You begin with light weights for high reps and progressively change to heavier weights and lower reps. Continued cycling of those rep ranges keeps muscles confused, so they don't stagnate, and you keep making progress as you go through each of the three phases. The end result is an athlete who is both stronger and more muscular.

A typical periodization program switches every 4 to 6 weeks. The problem with that approach is, your body adapts more quickly than that! This program changes loads and rep ranges and weight every week, a period called a "microcycle."

Phases

This is a 12-week program divided into three phases. Each phase lasts 4 weeks and each week is a different microcycle. Regardless of the week, you'll work every body part once per week in the 4-day split.

When you're using lighter weight in higher rep ranges, such as in Microcycles 1 and 2, you're focusing on building more muscle size. When you're using heavier weight in lower rep ranges, such as in Microcycles 3 and 4, you're focusing on building more muscle strength.

Workout Split

Monday: Workout 1 – Chest and Triceps
Tuesday: Workout 2 – Back and Biceps
Wednesday: Active Rest
Thursday: Workout 3 – Shoulders
Friday: Workout 4 – Legs
Saturday: Active Rest
Sunday: Active Rest

Use active rest on your off days. Don't lift weights, but consider doing other activities. Play basketball, go hiking. Do specific cardio workouts, particularly if you want to focus on losing body fat while you're building muscle.