Loading...
Jim Stoppani Shortcut to Size
AUTOPLAYAUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Jim Stoppani Shortcut to Size routine by JC Hammer is a 21 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Enter your routine description
Routine detail
Day 1
New Workout
Est. 0 min
9 exercises
Barbell Bench Press
5 Sets x 15 Reps
Barbell Incline Bench Press
4 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Cable Mid Chest Crossover
4 Sets x 15 Reps
Cable Shoulder Extension
5 Sets x 15 Reps
Barbell Tricep Extension
4 Sets x 15 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 30 Reps
Machine Seated Calf Raise
4 Sets x 30 Reps
Day 2
New Workout
Est. 0 min
12 exercises
Dumbbell One-Arm Row
5 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable bar standing row
4 Sets x 15 Reps
Straight arm pulldown
4 Sets x 15 Reps
Barbell Curl
5 Sets x 15 Reps
Dumbbell Incline Curl
4 Sets x 15 Reps
Cable One-Arm High Curl
4 Sets x 15 Reps
Lucky 7s
2 Sets x 7 Reps
Parallel Bar Hip Raise
4 Sets x 30 Reps
Weighted Crunch
4 Sets x 8 Reps
Oblique Crunch
4 Sets x 30 Reps
Dumbbell Side Bend
4 Sets x 8 Reps
Day 3
New Workout
Est. 0 min
1 exercise
Treadmill Running
1 Set
Day 4
New Workout
Est. 0 min
7 exercises
Dumbbell Seated Shoulder Press
5 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Cable Deltoid Raise
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
5 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Day 5
New Workout
Est. 0 min
8 exercises
Barbell Squat
5 Sets x 8 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Barbell Romanian Deadlift
5 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Parallel Bar Hip Raise
4 Sets x 8 Reps
Weighted Crunch
4 Sets x 8 Reps
Plank
3 Sets
Day 6
New Workout
Est. 0 min
1 exercise
Treadmill Running
1 Set
Day 7
New Workout
Est. 0 min
1 exercise
Treadmill Running
3 Sets
Day 9
Day 1 month 2
Est. 0 min
9 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Cable Incline Fly
4 Sets x 8 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Cable Lying Tricep Extension
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Day 10
Day 2 month 2
Est. 0 min
15 exercises
Dumbbell One-Arm Row
5 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Barbell Curl
5 Sets x 8 Reps
Dumbbell Preacher Curl
4 Sets x 8 Reps
Cable One-Arm Bicep Curl
4 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Leg Raise with Hip Thrust
4 Sets x 8 Reps
Weighted Crunch
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Oblique Crunch
4 Sets x 8 Reps
Cable Oblique Crunch
4 Sets x 8 Reps
Lucky 7s
2 Sets x 8 Reps
Day 11
Day 3 Month 2
Est. 0 min
1 exercise
Treadmill Running
1 Set
Day 12
Day 4 Month 2
Est. 0 min
7 exercises
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Smith Machine Upright Row
4 Sets x 8 Reps
Cable Front Raise
4 Sets x 8 Reps
Dumbbell Reverse Fly
4 Sets x 8 Reps
Barbell Shrug
5 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Day 13
Day 5 Month 2
Est. 0 min
11 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Front Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Barbell Romanian Deadlift
5 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Parallel Bar Hip Raise
4 Sets x 8 Reps
Leg Raise with Hip Thrust
4 Sets x 8 Reps
Weighted Crunch
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Plank
4 Sets
Cable Wood Chop
4 Sets x 8 Reps
Day 14
Day 6 Month 2
Est. 0 min
1 exercise
Treadmill Running
3 Sets
Day 15
Day 7 Month 2
Est. 0 min
1 exercise
Treadmill Running
3 Sets
Day 16
Month 3 Day 1
Est. 0 min
9 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press (Palms in)
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
Cable One-Arm Tricep Extension
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Day 17
Month 3 Day 2
Est. 0 min
14 exercises
Dumbbell One-Arm Row
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Barbell Curl
5 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Bent Knee Hip Raise
4 Sets x 8 Reps
Leg Raise with Hip Thrust
4 Sets x 8 Reps
Weighted Crunch
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Oblique Crunch
4 Sets x 8 Reps
Cable Oblique Crunch
4 Sets x 8 Reps
Lucky 7s
2 Sets x 8 Reps
Day 18
Month 3 Day 3
Est. 0 min
1 exercise
Treadmill Running
3 Sets
Day 19
Month 3 Day 4
Est. 0 min
7 exercises
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Upright Row
4 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 8 Reps
Smith Machine Shrug
5 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Day 20
Month 3 Day 5
Est. 0 min
9 exercises
Barbell Squat
5 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Barbell Romanian Deadlift
5 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Parallel Bar Hip Raise
4 Sets x 8 Reps
Weighted Crunch
4 Sets x 8 Reps
Plank
3 Sets
Day 21
Month 3 Day 6
Est. 0 min
1 exercise
Treadmill Running
3 Sets
Day 22
Month 3 Day 7
Est. 0 min
1 exercise
Treadmill Running
3 Sets
