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    12 Week Shortcut To Size Jim Stoppani

    Uploaded by

    THE SAS WAY
    This document outlines a 12-week workout program divided into 4 phases to help build size. Phase 1 is a full-body routine done 3 times per week. Phase 2 splits the body into two separate workouts done twice per week. Phase 3 splits it into a 3-day per week push/legs/pull split. The final Phase 4 is a 4-day upper/lower split to be done once per week for each workout. Each phase provides the specific exercises, sets, reps, and rest times.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    12 Week Shortcut To Size Jim Stoppani

    Uploaded by

    THE SAS WAY
    850 views8 pages
    This document outlines a 12-week workout program divided into 4 phases to help build size. Phase 1 is a full-body routine done 3 times per week. Phase 2 splits the body into two separate workouts done twice per week. Phase 3 splits it into a 3-day per week push/legs/pull split. The final Phase 4 is a 4-day upper/lower split to be done once per week for each workout. Each phase provides the specific exercises, sets, reps, and rest times.

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    workout guideline

    Original Title

    12 Week Shortcut to Size Jim Stoppani

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    This document outlines a 12-week workout program divided into 4 phases to help build size. Phase 1 is a full-body routine done 3 times per week. Phase 2 splits the body into two separate workouts done twice per week. Phase 3 splits it into a 3-day per week push/legs/pull split. The final Phase 4 is a 4-day upper/lower split to be done once per week for each workout. Each phase provides the specific exercises, sets, reps, and rest times.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    850 views8 pages

    12 Week Shortcut To Size Jim Stoppani

    Uploaded by

    THE SAS WAY
    This document outlines a 12-week workout program divided into 4 phases to help build size. Phase 1 is a full-body routine done 3 times per week. Phase 2 splits the body into two separate workouts done twice per week. Phase 3 splits it into a 3-day per week push/legs/pull split. The final Phase 4 is a 4-day upper/lower split to be done once per week for each workout. Each phase provides the specific exercises, sets, reps, and rest times.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 8

    12 Week-Shortcut-to-Size

    Phase 1 : The One-Day Split


    Week 1-3 Workouts
    Three times a week with at least one full day of rest between workouts (e.g. Monday, Wednesday and Friday)
    No Workout Sets Reps RI/sets
    1 Barbel Bench Press 3 10-12 2-3 mins
    2 Bent-Over Barbell Row 3 10-12 2-3 mins
    3 Squat 3 10-12 2-3 mins
    4 Barbell Shoulder Press 3 10-12 2-3 mins
    5 Triceps Pressdown 3 10-12 2-3 mins
    6 Barbell Curl 3 10-12 2-3 mins
    7 Standing Calf Raise 3 10-12 1-2 mins
    8 Crunches 3 Failure 1-2 mins
    Monday, Wednesday and Friday)
    RI/reps
    2 mins
    2 mins
    2 mins
    2 mins
    2 mins
    2 mins
    1 mins
    1 mins
    12 Week-Shortcut-to-Size
    Phase 2: The Two-Day Split
    Week 4-6 Workouts
    Workout 1 on Monday and then again on Thursday, and do workout 2 on Tuesday and then again on Friday
    Workout 1
    No Workout Sets Reps RI/sets RI/reps
    1 Bench Press 3 8-10 2-3 mins 2 mins
    2 Incline Dumbbell Flyes 3 10-12 2-3 mins 2 mins
    3 Barbell Row 3 8-10 2-3 mins 2 mins
    4 Lat Pulldown 3 10-12 2-3 mins 2 mins
    5 Barbell Shoulder Press 3 8-10 2-3 mins 2 mins
    6 Dumbbell Lateral Raise 3 10-12 2-3 mins 2 mins
    7 Barbell Shrug 3 8-10 2-3 mins 2 mins
    8 Reverse Crunch 3 Failure 1-2 mins 1 mins
    9 Crunch 3 Failure 1-2 mins 1 mins

    Workout 2
    No Workout Sets Reps RI/sets RI/reps
    1 Barbell Curl 3 10-12 2-3 mins 2 mins
    2 Incline Dumbbell Curl 3 10-12 2-3 mins 2 mins
    3 Close-Grip Bench Press 3 8-10 2-3 mins 2 mins
    4 Triceps Pressdown 3 10-12 2-3 mins 2 mins
    5 Squat 3 10-12 2-3 mins 2 mins
    6 Leg Extension 3 10-12 2-3 mins 2 mins
    7 Lying Leg Curl 3 10-12 2-3 mins 2 mins
    8 Standing Calf Raise 2 15-20 1-2 mins 1 mins
    9 Seated Calf Raise 2 15-20 1-2 mins 1 mins
    12 Week-Shortcut-to-Size
    Phase 3: The Three-Day Split
    Week 7-9 Workout
    Do each workout once per week allowing at least one day of rest between workouts
    Workout 1: Push Day
    No Workout Sets Reps RI/sets RI/reps
    1 Bench Press 3 6-8 2-3 mins 2 mins
    2 Incline Dumbbell Bench Press 3 8-10 2-3 mins 2 mins
    3 Incline Dumbbell Flyes 3 12-15 2-3 mins 2 mins
    4 Barbell Shoulder Press 3 6-8 2-3 mins 2 mins
    5 Smith Machine Upright Row 3 8-10 2-3 mins 2 mins
    6 Dumbbell Lateral Raise 3 12-15 2-3 mins 2 mins
    7 Close Grip Bench Press 3 6-8 2-3 mins 2 mins
    8 Dumbbell Overhead Triceps Extension 3 8-10 2-3 mins 2 mins
    9 Triceps Pressdown 3 12-15 2-3 mins 2 mins

    Workout 2: Legs Day


    No Workout Sets Reps RI/sets RI/reps
    1 Squat 3 6-8 2-3 mins 2 mins
    2 Leg Press 3 8-10 2-3 mins 2 mins
    3 Leg Extension 3 12-15 2-3 mins 2 mins
    4 Lying Leg Curl 3 12-15 2-3 mins 2 mins
    5 Standing Calf Raise 3 20-25 1-2 mins 1 mins
    6 Seated Calf Raise 3 20-25 1-2 mins 1 mins
    7 Reverse Crunch 3 Failure 1-2 mins 1 mins
    8 Crunch 3 Failure 1-2 mins 1 mins
    9 Oblique Crunch 3 Failure 1-2 mins 1 mins

    Workout 3: Pull Day


    No Workout Sets Reps RI/sets RI/reps
    1 Barbell Row 3 6-8 2-3 mins 2 mins
    2 Lat Pulldown 3 8-10 2-3 mins 2 mins
    3 Seated Cable Row 3 12-15 2-3 mins 2 mins
    4 Barbell Shrug 3 6-8 2-3 mins 2 mins
    5 Barbell Curl 3 6-8 2-3 mins 1 mins
    6 Incline Dumbbell Curl 3 8-10 2-3 mins 2 mins
    7 Preacher Curl 3 12-15 2-3 mins 2 mins
    8 Wrist Curl 3 10-12 1-2 mins 1 mins
    12 Week-Shortcut-to-Size
    Phase 4: The Four-Day Split
    Week 10-12 Workout
    Workout 1 on Monday, Workout 2 on Tuesday, Workout 3 on Thursday, Workout 4 on Friday
    Workout 1
    No Workout Sets Reps RI/sets
    1 Bench Press 3 4-6 2-3 mins
    2 Dumbbell Incline Bench Press 3 6-8 2-3 mins
    3 Incline Dumbbell Flyes 3 15-20 2-3 mins
    4 Cable Crossover 3 15-20 2-3 mins
    5 Close-Grip Bench Press 3 4-6 1-2 mins
    6 Dumbbell Overhead Triceps Extension 3 6-8 1-2 mins
    7 Triceps Pressdown 3 15-20 1-2 mins
    8 Hanging Leg Raise 3 Failure 1-2 mins
    9 Bicycle Crunch 3 Failure 1-2 mins
    10 Plank 3 1 minute hold 1 mins

    Workout 2
    No Workout Sets Reps RI/sets
    1 Barbell Row 3 4-6 2-3 mins
    2 Lat Pulldown 3 6-8 2-3 mins
    3 Seated Cable Row 3 15-20 1 mins
    4 Barbell Curl 3 4-6 2-3 mins
    5 Incline Dumbbell Curl 3 6-8 2 -3 mins
    6 Preacher Curl 3 15-20 1 mins
    7 Wrist Curl 3 12-15 1 mins
    8 Reverse-Grip Wrist Curl 3 12-15 1 mins

    Workout 3
    No Workout Sets Reps RI/sets
    1 Squat 3 4-6 2-3 mins
    2 Leg Press 3 4-6 2-3 mins
    3 Leg Extension 3 15-20 1 mins
    4 Romanian Deadlift 3 4-6 2-3 mins
    5 Lying Leg Curl 3 15-20 1 mins
    6 Standing Calf Raise 3 25-30 1 mins
    7 Seated Calf Raise 3 25-30 1 mins

    Workout 4
    No Workout Sets Reps RI/sets
    1 Barbell Shoulder Press 3 4-6 2-3 mins
    2 Smith Machine Upright Row 3 6-8 2-3 mins
    3 Dumbbell Lateral Raise 3 15-20 1 mins
    4 Dumbbell Rear Delt Raise 3 15-20 1 mins
    5 Barbell Shrug 3 4-6 2-3 mins
    6 Dumbbell Shrug 3 15-20 1 mins
    7 Reverse Crunch 3 Failure 1 mins
    8 Crunch 3 Failure 1 mins
    9 Oblique Crunch 3 Failure 1 mins
    RI/reps
    2 mins
    2 mins
    2 mins
    2 mins
    1 mins
    1 mins
    1 mins
    1 mins
    1 mins
    1 mins

    RI/reps
    2 mins
    2 mins
    1 mins
    2 mins
    2 mins
    1 mins
    1 mins
    1 mins

    RI/reps
    2 mins
    2 mins
    1 mins
    2 mins
    1 mins
    1 mins
    1 mins

    RI/reps
    2 mins
    2 mins
    1 mins
    1 mins
    2 mins
    1 mins
    1 mins
    1 mins
    1 mins

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