Jim Stoppani's 12-Week Shortcut To Size - Phase 1 (weeks 1-4)*
AUTOPLAY
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Jim Stoppani's 12-Week Shortcut To Size - Phase 1 (weeks 1-4)* routine by youris is a 28 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.
Plan Description
This routine was created to match the genuine "Jim Stoppani's 12-Week Shortcut To Size" workout prog...
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!
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Day 8
Day 9
Day 10
Day 11
Day 12
Day 13
Day 14
Day 15
Day 16
Day 17
Day 18
Day 19
Day 20
Day 21
Day 22
Day 23
Day 24
Day 25
Day 26
Day 27
Day 28
Day 1: Chest, Triceps, Calves
Est time: 0 min
9 exercises
Barbell Bench Press Chest
Sets
4
Reps
15
Interval
00:00
Rest Time
01:00
Barbell Incline Bench Press Chest
Sets
3
Reps
15
Interval
00:00
Rest Time
01:00
Dumbbell Incline Fly Chest
Sets
3
Reps
15
Interval
00:00
Rest Time
01:00
Cable Cross-Over Chest
Sets
3
Reps
15
Interval
00:00
Rest Time
01:00
Cable Shoulder Extension Back
Sets
4
Reps
15
Interval
00:00
Rest Time
01:00
EZ Bar Tricep Extension Triceps
Sets
3
Reps
15
Interval
00:00
Rest Time
01:00
Cable Rope Overhead Tricep Extension Triceps
Sets
3
Reps
15
Interval
00:00
Rest Time
01:00
Barbell Standing Calf Raise Lower Legs
Sets
4
Reps
30
Interval
00:00
Rest Time
01:00
Machine Seated Calf Raise Lower Legs
Sets
4
Reps
30
Interval
00:00
Rest Time
01:00
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