Updated July 22, 2019: Converted spreadsheet from Excel to Google Sheet. Added notes on the cardio acceleration exercises.
- 1 Workout Program Overview
- 2 Shortcut to Shred Program Tips for Success
- 3 Shortcut to Shred Spreadsheet + PDF
- 4 Frequently Asked Questions about Shortcut to Shred
Workout Program Overview
Shortcut to Shred is a 6 week fat loss and muscle building workout routine by Jim Stoppani (who also created Shortcut to Size). It combines cardio exercises in between lifting sets to help maximize calories burnt during a training session without having the workout become exceedingly time consuming. Below are a Google Sheet and PDF.
It is a 6 day split workout that focuses on different muscle groups each day.
For example, this is how the first week of training is broken down:
- Day 1: Chest, Triceps, Abs
- Day 2: Shoulders, Legs, Calves
- Day 3: Back, Traps, Biceps
- Day 4: Chest, Triceps, Abs
- Day 5: Shoulders, Legs, Calves
- Day 6: Back, Traps, Biceps
Additional detail and nutritional recommendations are available in the PDF linked below.
Shortcut to Shred Program Tips for Success
First of all, read the PDF.
One of the most important bits from the PDF is about the cardio acceleration exercises. Beginners should shoot for 30 seconds per exercise, while more advanced athletes should shoot for 60 seconds per exercise.
- For Weeks 1-3 (i.e. Phase 1), perform 30-60 seconds of the corresponding cardio acceleration exercise after each set. For example, after each set of your Barbell Bench Press Warm Ups, do 30 to 60 seconds of bench step-ups.
- For Weeks 4-6 (i.e. Phase 2), you have two options.
- Option 1: Continue doing your cardio acceleration exercises after each set, like Phase 1.
- Option 2 (Hard Mode): Perform a “cardio acceleration rest-pause drop set” – this is when you perform your last set of an exercise to failure, run in place for 15-20 seconds, pick up the weight again and rep until failure, take 20% to 30% of the weight off the bar, and rep until failure one last time.
Shortcut to Shred Spreadsheet + PDF
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Frequently Asked Questions about Shortcut to Shred
What is Shortcut to Shred?
Shortcut to Shred is a 6 week fat loss and bodybuilding routine by Jim Stoppani (creator of Shortcut to Size). It combines cardio exercises in between lifting sets to help maximize calories burnt during a training session. This helps keep workout length to a reasonable amount of time.
Is Shortcut to Shred good for gaining mass?
Shortcut to Shred is based around hypertrophy and fat loss. It will help increase the size of muscles and, through reduction of body fat, will help make the muscles “pop” more (once body fat gets down into lower ranges, which can take a long time depending on your current body fat percentage).
If loss of body fat is not a primary concern and you’d rather just get “big,” then Shortcut to Size or Brian Alsruhe’s mass building powerlifting program may be better choices. Ultimately, things like fat loss and muscle growth are influenced significantly by your diet (i.e. tracking your macros) – not just training style.
Is Shortcut to Shred good for losing weight?
Yes, this is a reasonable program to run if weight loss is your goal. This assumes that your diet complements your weight loss goals. If you’re not sure about your diet, look into how to track your macros.
What are cardio acceleration exercises?
Cardio acceleration is a method of combining cardio exercises with resistance training. It replaces the rest time between lifting sets with cardio, which keeps heart rate high throughout the training session and helps the athlete complete more work in less time while in the gym. In Shortcut to Size, they’re done for 30 to 60 seconds between lifting sets.
Examples of cardio acceleration exercises include kettle bell swings, goblet squats, squat jumps, battle ropes, dumbbell lunges, medicine ball slams, running in place, jump rope, mountain climbers, etc. A full list can be found in the Shortcut to Size PDF.