Shortcut to Shred (Phase two)
Cutting
Intermediate
Machine strength
Plan Details
The Shortcut to Shred (Phase two) routine by quintval is a 12 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. PROTEIN Phase 1-3: 1.5 g per pound of bodyweight FAT Phase 1-3: 0.5 g per pound of bodyweight CARBS Phase 1, Week 1: 1.5 g per pound of bodyweight Phase 2, Weeks 2-3: 1 g per pound of bodyweight Phase 3, Weeks 3-6: 0.5 g per pound of bodyweight PHASE III – WEEKS 4-6 Protein: 1.5 grams per pound Fats: 0.5 grams per pound Carbs: 0.5 grams per pound Dropping calories and carbs again will cause your body to continue burning fat. Unlike in Phases 1 and 2, where you eat fewer calories and carbs on your rest day, the opposite holds true in Phase 3. You will eat more carbs and calories on your rest days. On your rest days throughout Phase 3, you get to enjoy a high-carb, pig-out day. Since you go so low in carbs six days of the week, you will need this one high-carb day to prevent your metabolism from sputtering and slowing down to spare energy reserves (body fat). The high-carb day will help kick start your metabolism again, keeping you in a fat-burning mode for the final phase HIGH-CARB, REST DAY MACROS Protein: 1.5 grams of protein per pound of bodyweight Carbs: At least 2 grams of carbs per pound of bodyweight Fat: 0.5 grams per pound of bodyweight A high-carb pig-out day does not mean you’ll eat pizza and drink beer all day. Sure, a couple of beers or a glass of wine won’t derail your progress, but your high-carb day isn’t a full 24-hour chest session. Shoot for low-fat carb sources. High-glycemic or fast-digesting carbs are fine during the first half of the day, as is fruit, but to prevent any of those carbs from being stored as body fat, focus on slow-digesting or low-glycemic carbs later in the day.
Routine detail
Day 1
W5 CHEST, TRICEPS, ABS (MULTI-JOINT)
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Day 2
W5 SHOULDERS,LEGS, CALVES (MULTI-JOINT)
Est. 0 min
7 exercises
Barbell Shoulder Press
5 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 3
W5 BACK, TRAPS, BICEPS (MULTI-JOINT)
Est. 0 min
7 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Incline Bench Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Barbell Curl
5 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Day 4
W5 CHEST, TRICEPS, ABS
Est. 0 min
7 exercises
Cable Mid Chest Crossover
5 Sets x 16 Reps
Dumbbell Fly
3 Sets x 16 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 16 Reps
Barbell Tricep Extension (Supine)
3 Sets x 16 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 16 Reps
Cross Body Crunch
3 Sets x 16 Reps
Cable Wood Chop
3 Sets x 16 Reps
Day 5
W5 SHOULDERS, LEGS, CALVES
Est. 0 min
7 exercises
Dumbbell Lateral Raise
4 Sets x 16 Reps
Cable Front Raise
3 Sets x 16 Reps
Dumbbell Posterior Fly on Stability Ball
3 Sets x 16 Reps
Machine Leg Extension
4 Sets x 16 Reps
Machine Seated Leg Curl
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 6
W5 BACK, TRAPS, BICEPS
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 16 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 16 Reps
Cable Shoulder Extension
3 Sets x 16 Reps
Dumbbell Shoulder Shrug
4 Sets x 16 Reps
EZ Bar Curl
3 Sets x 16 Reps
Dumbbell Incline Curl
3 Sets x 16 Reps
Dumbbell Hammer Curl
3 Sets x 16 Reps
Dumbbell Reverse Wrist Curl
3 Sets x 16 Reps
Day 8
W6 CHEST TRICEPS ABS (MULTI-JOINT)
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Dumbbell Decline Bench Press
3 Sets x 5 Reps
Dip
4 Sets x 5 Reps
Barbell Bench Press (Close Grip)
4 Sets x 5 Reps
Weighted Crunch
3 Sets x 5 Reps
Hanging Leg Raise
3 Sets x 5 Reps
Day 9
W6 SHOULDERS, LEGS, CALVES (MULTI-JOINT)
Est. 0 min
7 exercises
Barbell Shoulder Press
4 Sets x 5 Reps
Barbell Upright Row
3 Sets x 5 Reps
Barbell Squat
3 Sets x 5 Reps
Barbell Deadlift
4 Sets x 5 Reps
Machine Leg Press
3 Sets x 5 Reps
Dumbbell Calf Raise
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 5 Reps
Day 10
W6 BACK, TRAPS, BICEPS (MULTI-JOINT)
Est. 0 min
8 exercises
Barbell Bent-Over Row
4 Sets x 5 Reps
Dumbbell Incline Bench Row
3 Sets x 5 Reps
Cable Seated Row
3 Sets x 5 Reps
Barbell Shrug
4 Sets x 5 Reps
Barbell Curl
3 Sets x 5 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 5 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 5 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 5 Reps
Day 11
W6 CHEST, TRICEPS, ABS
Est. 0 min
6 exercises
Cable Mid Chest Crossover
5 Sets x 23 Reps
Dumbbell Fly
3 Sets x 23 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 23 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 23 Reps
Cross Body Crunch
3 Sets x 23 Reps
Cable Wood Chop
3 Sets x 23 Reps
Day 12
W6 SHOULDERS, LEGS, CALVES
Est. 0 min
7 exercises
Dumbbell Lateral Raise
4 Sets x 23 Reps
Cable Front Raise
3 Sets x 23 Reps
Dumbbell Posterior Fly on Stability Ball
3 Sets x 23 Reps
Machine Leg Extension
4 Sets x 23 Reps
Machine Seated Leg Curl
4 Sets x 23 Reps
Machine Seated Calf Raise
3 Sets x 23 Reps
Calf Press On Leg Press
3 Sets x 23 Reps
Day 13
W6 BACK, TRAPS, BICEPS
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 23 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 23 Reps
Cable Shoulder Extension
3 Sets x 23 Reps
Dumbbell Shoulder Shrug
4 Sets x 23 Reps
EZ Bar Curl
3 Sets x 23 Reps
Dumbbell Incline Curl
3 Sets x 23 Reps
Dumbbell Hammer Curl
3 Sets x 23 Reps
Dumbbell Reverse Wrist Curl
3 Sets x 23 Reps
