Workout Routine Overview
Shortcut to Size is a 4 day body part split program by Jim Stoppani (who also created Shortcut to Shred). It is best suited for athletes with aesthetic or hypertrophy goals.
It is a 12 week bodybuilding program broken down into three 4 week phases.
Each phase tapers the rep range from:
- 12 to 15 in week 1
- 9 to 11 in week 2
- 6 to 8 in week 3
- 3 to 5 in week 4
At the end of each phase, weight is added to all lifts, the rep range restarts at 12 to 15, and the tapering begins again over the next 4 weeks.
The workout split is broken into:
- Day 1: Chest and Triceps
- Day 2: Back and Biceps
- Day 3: Shoulders
- Day 4: Legs
Program Tip: Rest-Pause Sets
In weeks 1 and 2 of each phase, you will do a “rest-pause” set after the final set of each exercise. A rest-pause set is done by completing the final set of an exercise as programmed, resting 15 seconds, then performing an AMRAP set (as many reps as possible) with the same weight until failure is reached. This helps induce muscular hypertrophy.
Rest-pause sets are not used in weeks 3 or 4 of each phase.
Shortcut to Size Spreadsheet + PDF
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Frequently Asked Questions about Shortcut to Size
What is Shortcut to Size?
Shortcut to Size is a bodybuilding program designed by Jim Stoppani that is comprised of three 4 week phases. Each week covers a particular rep range: 12 to 15 reps, 9 to 11 reps, 6 to 8 reps, and 3 to 5 reps. Every 4 weeks, weight is added and the rep range resets at 12 to 15 reps.
Is Shortcut to Size good for gaining mass?
Yes. Shortcut to Size spends 3 of the 4 weeks of each phase within the 6 to 15 rep range and keeps the number of sets per muscle group in the fairly high range. It should be enough for most athletes to see improvement in muscular hypertrophy according to the Renaissance Periodization Hypertrophy Guide.
Is Shortcut to Size good for losing weight?
Any program can be used for losing weight if it helps burn more calories than are consumed in a day. Use a TDEE calculator, macro calculator, and food tracker to help understand what your diet should look like.
If your primary goal is weight loss, you may be more interested in Shortcut to SHRED.