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Jim Stoppani's 12-Week Shortcut To Size - Phase 1 (weeks 1-4)
AUTOPLAY
Bulking
Intermediate
Machine strength
Plan Details
The Jim Stoppani's 12-Week Shortcut To Size - Phase 1 (weeks 1-4) routine by nolanb360 is a 28 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This routine was created to match the genuine "Jim Stoppani's 12-Week Shortcut To Size" workout program. It's 90% exactly the one on the bodybuilding website, except some missing exercises that are not included in the Jefit library. Here I selected the most similar type of exercise that work the same muscle fibers and tissues. The abs were set at a fixed 20 reps on all workout days because I work my abs untill I feel completely exhausted, and generally I avoid using weights and just own bodyweight. When trying to create this program I tried to make it as precise to 100% as possible. Enjoy! PS: Included steps are weeks 1-4 (phase 1). If you need phase 2(weeks 5-8) or phase 3 (weeks 9-12) please check my other routines. VERY IMPORTANT: Rest-Pause: During weeks one and two of each phase of the program, you will do a rest-pause set as the last set of each exercise. To do this, reach muscle failure on the last set, then rack the weight and rest 15 seconds. Then continue the set until you reach muscle failure again. Drop Set: During weeks three and four of all phases, you will do a drop set as the last set of each exercise. To do this, take the last set to muscle failure, then immediately reduce the weight by 25-30%, and continue the set until failure again. Warm-up Sets: Perform 1-2 warm-up sets of 12-15 reps on the first exercise for all body parts, except abs and calves. Warm-up sets lubricate the joints, send blood to the working muscle, and prepare your body for a heavier load. After your warm-up sets, dive directly into the working sets!
Routine detail
Day 1
Day 1: Chest, Triceps, Calves
Est. 0 min
9 exercises
Barbell Bench Press
4 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
EZ Bar Tricep Extension
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Barbell Standing Calf Raise
4 Sets x 30 Reps
Machine Seated Calf Raise
4 Sets x 30 Reps
Day 2
Day 2: Back, Biceps, Abs
Est. 0 min
10 exercises
Dumbbell One-Arm Row
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Barbell Curl
4 Sets x 15 Reps
Dumbbell Alternating Incline Curl
3 Sets x 15 Reps
Cable One-Arm High Curl
3 Sets x 15 Reps
Leg Raise with Hip Thrust
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Oblique Crunch
3 Sets x 20 Reps
Day 3
ACTIVE-REST
Est. 0 min
0 exercises
This day is empty
Day 4
Day 4: Shoulders, Traps, Calves
Est. 0 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Cable Reverse Fly
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 30 Reps
Calf Press On Leg Press
4 Sets x 30 Reps
Day 5
Day 5: Legs, Abs
Est. 0 min
8 exercises
Barbell Squat
4 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Leg Raise with Hip Thrust
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Plank
3 Sets
Day 6
ACTIVE-REST
Est. 0 min
0 exercises
This day is empty
Day 7
ACTIVE-REST
Est. 0 min
0 exercises
This day is empty
Day 8
Day 8: Chest, Triceps, Calves
Est. 0 min
9 exercises
Barbell Bench Press
4 Sets x 11 Reps
Barbell Incline Bench Press
3 Sets x 11 Reps
Dumbbell Incline Fly
3 Sets x 11 Reps
Cable Cross-Over
3 Sets x 11 Reps
Cable Shoulder Extension
4 Sets x 11 Reps
EZ Bar Tricep Extension
3 Sets x 11 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 11 Reps
Barbell Standing Calf Raise
4 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Day 9
Day 9: Back, Biceps, Abs
Est. 0 min
10 exercises
Dumbbell One-Arm Row
4 Sets x 11 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 11 Reps
Cable Seated Row
3 Sets x 11 Reps
Cable Shoulder Extension
3 Sets x 11 Reps
Barbell Curl
4 Sets x 11 Reps
Dumbbell Alternating Incline Curl
3 Sets x 11 Reps
Cable One-Arm High Curl
3 Sets x 11 Reps
Hanging Knee Raise
3 Sets x 20 Reps
Bench Weighted Decline Crunch
3 Sets x 20 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Day 10
ACTIVE-REST
Est. 0 min
0 exercises
This day is empty
Day 11
Day 11: Shoulders, Traps, Calves
Est. 0 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 11 Reps
Dumbbell Lateral Raise
3 Sets x 11 Reps
Dumbbell One-Arm Front Raise
3 Sets x 11 Reps
Cable Reverse Fly
3 Sets x 11 Reps
Dumbbell Shoulder Shrug
4 Sets x 11 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Day 12
Day 12: Legs, Abs
Est. 0 min
12 exercises
Barbell Squat
4 Sets x 11 Reps
Machine Leg Press
3 Sets x 11 Reps
Machine Leg Extension
3 Sets x 11 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 11 Reps
Machine Leg Curl (Prone)
3 Sets x 11 Reps
Hanging Knee Raise
3 Sets x 20 Reps
Decline Bench Weighted Twist
3 Sets x 20 Reps
Side Plank
1 Set
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Day 13
ACTIVE-REST
Est. 0 min
0 exercises
This day is empty
Day 14
ACTIVE-REST
Est. 0 min
0 exercises
This day is empty
Day 15
Day 15: Chest, Triceps, Calves
Est. 0 min
9 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 14 Reps
Machine Seated Calf Raise
4 Sets x 14 Reps
Day 16
Day 16: Back, Biceps, Abs
Est. 0 min
12 exercises
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Bent Knee Hip Raise
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Bench Rotational Crunch
3 Sets x 20 Reps
Bridge
3 Sets
Smith Machine Split Squat
3 Sets x 8 Reps
Day 17
ACTIVE-REST
Est. 0 min
0 exercises
This day is empty
Day 18
Day 18: Shoulders, Traps, Calves
Est. 0 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 14 Reps
Calf Press On Leg Press
4 Sets x 14 Reps
Day 19
Day 19: Legs, Abs
Est. 0 min
8 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Bent Knee Hip Raise
3 Sets x 20 Reps
Cable Crunch Kneeling Rotation
3 Sets x 20 Reps
Cable Wood Chop
3 Sets x 20 Reps
Day 20
ACTIVE-REST
Est. 0 min
0 exercises
This day is empty
Day 21
ACTIVE-REST
Est. 0 min
0 exercises
This day is empty
Day 22
Day 22: Chest, Triceps, Calves
Est. 0 min
9 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Dumbbell Incline Fly
3 Sets x 5 Reps
Cable Cross-Over
3 Sets x 5 Reps
Cable Shoulder Extension
4 Sets x 5 Reps
EZ Bar Tricep Extension
3 Sets x 5 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 5 Reps
Barbell Standing Calf Raise
4 Sets x 9 Reps
Machine Seated Calf Raise
4 Sets x 9 Reps
Day 23
Day 23: Back, Biceps, Abs
Est. 0 min
11 exercises
Dumbbell One-Arm Row
4 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 5 Reps
Cable Seated Row
3 Sets x 5 Reps
Cable Shoulder Extension
3 Sets x 5 Reps
Barbell Curl
4 Sets x 5 Reps
Dumbbell Alternating Incline Curl
3 Sets x 5 Reps
Cable One-Arm High Curl
3 Sets x 5 Reps
Bent Knee Hip Raise
3 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Decline Oblique Crunch
3 Sets x 20 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Day 24
ACTIVE-REST
Est. 0 min
0 exercises
This day is empty
Day 25
Day 25: Shoulders, Traps, Calves
Est. 0 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 5 Reps
Dumbbell One-Arm Front Raise
3 Sets x 5 Reps
Cable Reverse Fly
3 Sets x 5 Reps
Dumbbell Shoulder Shrug
4 Sets x 5 Reps
Machine Seated Calf Raise
4 Sets x 9 Reps
Calf Press On Leg Press
4 Sets x 9 Reps
Day 26
Day 26: Legs, Abs
Est. 0 min
8 exercises
Barbell Squat
4 Sets x 5 Reps
Machine Leg Press
3 Sets x 5 Reps
Machine Leg Extension
3 Sets x 5 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 5 Reps
Leg Raise with Hip Thrust
3 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Plank
3 Sets
Day 27
ACTIVE-REST
Est. 0 min
0 exercises
This day is empty
Day 28
ACTIVE-REST
Est. 0 min
0 exercises
This day is empty
