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Shortcut To Shred (Phase one)
AUTOPLAY
Cutting
Intermediate
Machine strength
Plan Details
The Shortcut To Shred (Phase one) routine by quintval is a 25 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Jim Stoppani- Shortcut to Shred Cardio acceleration is critical to Shortcut to Shred. It will fire up your fat-burning furnace-like nothing else. Cardio acceleration is a technique that combines high-intensity cardio and resistance training into one fast-paced workout. Instead of resting between your lifts, you will do cardio between every single set. Simply put, you’ll lift one set of a prescribed exercise, such as bench press, and then immediately follow it with one minute of cardio. Cardio effectively replaces your rest periods. Now, I don’t mean you have to rack the barbell, run across the gym, and jump on a treadmill or stationary bike. Your cardio acceleration exercises can be as simple as running in place next to the bench. You can also jump rope, perform dumbbell cleans, step-ups, or any combination of full-body exercises. Whatever you do, the point is to move for an entire minute. Between each set, you’ll do one minute of a cardio acceleration exercise. If you’re new to fitness and find that one minute is too long, you can reduce the time to 30 seconds, or go at a slower pace. The goal is to gradually increase the time you spend doing high-intensity cardio. You want to keep each cardio acceleration minute as intense and demanding as possible. PHASE I Protein: 1.5 grams per pound Fats: 0.5 grams per pound Carbs: 1.5 grams per pound PHASE II – WEEKS 2-3 Protein: 1.5 grams per pound of body weight Fats: 0.5 grams per pound Carbs: 1 gram per pound Like in Phase 1, on the one day of the week that you don’t train, these numbers will be slightly lower since you skip the pre and post-workout meals. Feel free to have your pre-workout shake as an extra snack on that rest day if you get hungry. The sample meals are similar to Phase 1, but this does not mean you need to eat these exact foods and only these foods for all 3 weeks of the first 2 phases of this program. The foods are similar so you can see what I removed and changed to bring the carbs down without affecting protein and fat much. Refer to the alternative foods list for foods that you can use to replace these sample choices so the diet doesn’t become boring and bereft of nutrient diversity
Routine detail
Day 1
Phase 1
Est. 0 min
0 exercises
This day is empty
Day 1
W1 CHEST, TRICEPS, ABS (MULTI-JOINT)
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Smith Machine Decline Bench Press
3 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Day 2
W1 SHOULDERS, LEGS, CALVES (MULTI-JOINT)
Est. 0 min
8 exercises
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Alternating Arnold Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Day 3
W1 BACK, TRAPS, BICEPS (MULTI-JOINT)
Est. 0 min
8 exercises
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Day 4
W1 CHEST, TRICEPS, ABS
Est. 0 min
8 exercises
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Lying Tricep Extension
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Cable Side Bend
3 Sets x 12 Reps
Day 5
W1 SHOULDERS, LEGS, CALVES
Est. 0 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Overhead Front Raise
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Day 6
W1 BACK, TRAPS, BICEPS
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Behind the Back Shrug
4 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 12 Reps
Day 8
W2 CHEST, TRICEPS, ABS (MULTI-JOINT)
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Day 9
W2 SHOULDERS, LEGS, CALVES (MULTI-JOINT)
Est. 0 min
8 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Alternating Arnold Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Day 10
W2 BACK, TRAPS, BICEPS (MULTI-JOINT)
Est. 0 min
8 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Day 11
W2 CHEST, TRICEPS, ABS
Est. 0 min
7 exercises
Dumbbell Incline Fly
3 Sets x 16 Reps
Dumbbell Fly
3 Sets x 16 Reps
Machine Fly
3 Sets x 16 Reps
Dumbbell Tricep Extension
3 Sets x 16 Reps
Cable Lying Tricep Extension
3 Sets x 16 Reps
Decline Crunch
3 Sets x 16 Reps
Cable Side Bend
3 Sets x 16 Reps
Day 12
W2 SHOULDERS, LEGS, CALVES
Est. 0 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 16 Reps
Barbell Overhead Front Raise
3 Sets x 16 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 16 Reps
Machine Leg Extension
4 Sets x 16 Reps
Machine Leg Curl (Prone)
4 Sets x 16 Reps
Machine Seated Calf Raise
3 Sets x 16 Reps
Calf Press On Leg Press
3 Sets x 16 Reps
Day 13
W2 BACK, TRAPS, BICEPS
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 16 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 16 Reps
Cable Shoulder Extension
3 Sets x 16 Reps
Barbell Behind the Back Shrug
4 Sets x 16 Reps
Dumbbell Incline Curl
3 Sets x 16 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 16 Reps
Cable Rope Hammer Curl
3 Sets x 16 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 16 Reps
Day 15
W3 CHEST, TRICEPS, ABS (MULTI-JOINT)
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Barbell Decline Bench Press
3 Sets x 5 Reps
Weighted Tricep Dip
4 Sets x 5 Reps
Barbell Bench Press (Close Grip)
4 Sets x 5 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 5 Reps
Barbell Hip Thrust
3 Sets x 5 Reps
Day 16
W3 SHOULDERS, LEGS, CALVES (MULTI-JOINT)
Est. 0 min
8 exercises
Barbell Shoulder Press
4 Sets x 5 Reps
Dumbbell Alternating Arnold Press
3 Sets x 5 Reps
Barbell Upright Row
3 Sets x 5 Reps
Barbell Squat
4 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Dumbbell Walking Lunge
3 Sets x 5 Reps
Dumbbell Calf Raise
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 5 Reps
Day 17
W3 BACK, TRAPS, BICEPS (MULTI-JOINT)
Est. 0 min
8 exercises
Barbell Bent-Over Row
4 Sets x 5 Reps
Dumbbell Bent-Over Row
3 Sets x 5 Reps
Machine Seated Row
3 Sets x 5 Reps
Barbell Shrug
4 Sets x 5 Reps
EZ Bar Curl
3 Sets x 5 Reps
Barbell Preacher Curl
3 Sets x 5 Reps
Barbell Reverse Curl
3 Sets x 5 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 5 Reps
Day 18
W3 CHEST, TRICEPS, ABS
Est. 0 min
8 exercises
Dumbbell Incline Fly
3 Sets x 23 Reps
Dumbbell Fly
3 Sets x 23 Reps
Machine Fly
3 Sets x 23 Reps
Cable Shoulder Extension
3 Sets x 23 Reps
Dumbbell Tricep Extension
3 Sets x 23 Reps
Cable Lying Tricep Extension
3 Sets x 23 Reps
Decline Crunch
3 Sets x 23 Reps
Cable Side Bend
3 Sets x 23 Reps
Day 19
W3 SHOULDERS, LEGS, CALVES
Est. 0 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 23 Reps
Barbell Overhead Front Raise
3 Sets x 23 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 23 Reps
Machine Leg Extension
3 Sets x 23 Reps
Machine Leg Curl (Prone)
3 Sets x 23 Reps
Machine Seated Calf Raise
3 Sets x 23 Reps
Calf Press On Leg Press
3 Sets x 23 Reps
Day 20
W3 BACK, TRAPS, BICEPS
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 23 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 23 Reps
Cable Shoulder Extension
3 Sets x 23 Reps
Barbell Behind the Back Shrug
4 Sets x 23 Reps
Dumbbell Incline Curl
3 Sets x 23 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 23 Reps
Cable Rope Hammer Curl
3 Sets x 23 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 23 Reps
Day 22
W4 CHEST, TRICEPS, ABS (MULTI-JOINT)
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Day 23
W4 SHOULDERS, LEGS, CALVES (MULTI-JOINT)
Est. 0 min
8 exercises
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Alternating Arnold Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Day 24
W4 BACK, TRAPS, BICEPS (MULTI-JOINT)
Est. 0 min
7 exercises
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Day 25
W4 CHEST, TRICEPS, ABS
Est. 0 min
7 exercises
Cable Mid Chest Crossover
5 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cross Body Crunch
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Day 26
W4 SHOULDERS, LEGS, CALVES
Est. 0 min
7 exercises
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Overhead Front Raise
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Day 27
W4 BACK, TRAPS, BICEPS
Est. 0 min
8 exercises
Machine Lat Pulldown
4 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Reverse Wrist Curl
3 Sets x 12 Reps
