12-Week Shortcut To Size

**Darthdingo** · 06-30-2017, 04:32 AM

Month 7 / Week 1 = 65% x 5, 75% x 5, 85% x 5

Friday 06-30-17

Bench Press = 1RM = 220lbs
WARMUP = Bar x 10
40% @ 80lbs x 5
50% @ 100lbs x 5
60% @ 120lbs x 3
MAIN LIFT
65% @ 130lbs x 5
75% @ 150lbs x 5
85% @ 170lbs x 5 ( did 3 ) + First set last

Dumbbell Bench Press = 5 x 10 @ 60% ( Week 1 @ 60% x 8, Week 2 @ 50% x 10, Week 3 @ 40% x 12 )
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10

Dips = 5 x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

**berserk2** · 06-30-2017, 05:41 AM

hey, guys I just started Jim Stoppani's shortcut to size program, and I'm just wanted to hear others opinions on the program.
let me know what you think.
thanks

**17mahmoods** · 06-30-2017, 05:51 AM

Originally Posted by berserk2

hey, guys I just started Jim Stoppani's shortcut to size program, and I'm just wanted to hear others opinions on the program.
let me know what you think.
thanks

The general consensus and what the mods say as well, it's not the best program. Stoppani is more of a sales man then a trainer. So I would recommened against it. Lots of good routines in the stickies.

It would be interesting to hear Darthdingo's opinion though since he did run it for quite a while.
How much did your lifts increase by over the time period you have been running it? also your weight?

**Darthdingo** · 06-30-2017, 12:00 PM

Originally Posted by 17mahmoods

The general consensus and what the mods say as well, it's not the best program. Stoppani is more of a sales man then a trainer. So I would recommened against it. Lots of good routines in the stickies.

It would be interesting to hear Darthdingo's opinion though since he did run it for quite a while.
How much did your lifts increase by over the time period you have been running it? also your weight?

5/3/1 is a much better program Especially the BBB Big But Boring variation. Just change up the Assistance exercises every two months to not get the body too used to the same thing over and over. I have been going 7 months on 5/3/1 BBB, and just now stalling a little on the final sets. But for 6 months straight I was adding weight each month, thus lifting heavier over the course of six month

I forgot what the method is when you start stalling on 5/3/1 ? Like this Week 1 of Month 7, the final set is 85% x 5, and this week, I was only able to get like 3 sets in, no way a 4th without bad form and struggling like crazy. I need to dial it back, and what's the % to dial back to reset ?

**Darthdingo** · 07-02-2017, 08:54 AM

Month 7 / Week 2 = 70% x 3, 80% x 3, 90% x 3

Sunday 07-02-17

Shoulders and Biceps

- Standing Military Press – 1RM = 165lbs
WARMUP = BAR x 10
WARMUP = 40% @ 60lbs x 5
WARMUP = 50% @ 75lbs x 5
WARMUP = 60% @ 90lbs x 3
70% @ 105lbs x 3
80% @ 120lbs x 3
90% @ 135lbs x 3 + First set last

- DB Military Press – 5 X 10 @ 50% ( Week 1 @ 60% x 8, Week 2 @ 50% x 10, Week 3 @ 40% x 12 )
35lbs dumbbells x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

- Barbell shoulder pulls = 5 X 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10

- Lat shoulders
15lbs x 12
15lbs x 12
15lbs x 12

**Darthdingo** · 07-04-2017, 07:07 AM

Month 7 / Week 2 = 70% x 3, 80% x 3, 90% x 3

Tuesday 07-04-17

- Deadlift - 1RM = 260lbs ( Month 8 = 270lbs 1RM )
WARMUP = Box Jump X 10
WARMUP = 40% = 100lbs x 5
WARMUP = 50% = 120lbs x 5
WARMUP = 60% = 140lbs x 3
70% @ 160lbs x 3
80% @ 190lbs x 3
90% @ 210lbs x 3 + First set last

- Barbell Rows = 5 X 10
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10

- Pull Ups = 5 X 5
BW X 5
BW X 5
BW X 5
BW X 5
BW X 5

- Sit ups = 3 x 10 ( Weighted 10lbs )
X 10
X 10
X 10

**Darthdingo** · 07-07-2017, 04:47 AM

Month 7 / Week 2 = 70% x 3, 80% x 3, 90% x 3

Friday 07-07-17

Bench Press = 1RM = 220lbs
WARMUP = Bar x 10
40% @ 80lbs x 5
50% @ 100lbs x 5
60% @ 120lbs x 3
MAIN LIFT
70% @ 140lbs x 3
80% @ 160lbs x 3
90% @ 180lbs x 3 ( did 3 ) + First set last

Dumbbell Bench Press = 5 x 10 @ 60% ( Week 1 @ 60% x 8, Week 2 @ 50% x 10, Week 3 @ 40% x 12 )
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10

Dips = 5 x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

**Darthdingo** · 07-09-2017, 08:06 PM

Month 7 / Week 3 = 75% x 5, 85% x 3, 95% x 1

Sunday 07-10-17

Shoulders and Biceps

- Standing Military Press – 1RM = 165lbs
WARMUP = BAR x 10
WARMUP = 40% @ 60lbs x 5
WARMUP = 50% @ 75lbs x 5
WARMUP = 60% @ 90lbs x 3
75% @ 110lbs x 5
85% @ 125lbs x 3
95% @ 140lbs x 1 + First set last

- DB Military Press – 5 X 10 @ 50% ( Week 1 @ 60% x 8, Week 2 @ 50% x 10, Week 3 @ 40% x 12 )
35lbs dumbbells x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

- Barbell shoulder pulls = 5 X 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10

- Lat shoulders
15lbs x 12
15lbs x 12
15lbs x 12

**Darthdingo** · 07-10-2017, 04:58 AM

140lbs OH Press is my personal best

**Darthdingo** · 07-12-2017, 04:53 AM

Month 7 / Week 3 = 75% x 5, 85% x 3, 95% x 1

Tuesday 07-12-17

- Deadlift - 1RM = 260lbs ( Month 8 = 270lbs 1RM )
WARMUP = Box Jump X 10
WARMUP = 40% = 100lbs x 5
WARMUP = 50% = 120lbs x 5
WARMUP = 60% = 140lbs x 3
75% @ 175lbs x 5
85% @ 200lbs x 3
95% @ 225lbs x 1 + First set last

- Barbell Rows = 5 X 10
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10

- Pull Ups = 5 X 5
BW X 5
BW X 5
BW X 5
BW X 5
BW X 5

- Sit ups = 3 x 10 ( Weighted 10lbs )
X 10
X 10
X 10

**Darthdingo** · 07-14-2017, 05:01 AM

Month 7 / Week 3 = 75% x 5, 85% x 3, 95% x 1

Friday 07-14-17

Bench Press = 1RM = 220lbs
WARMUP = Bar x 10
40% @ 80lbs x 5
50% @ 100lbs x 5
60% @ 120lbs x 3
MAIN LIFT
75% @ 150lbs x 5
85% @ 170lbs x 3
95% @ 190lbs x 1 ( did 3 ) + First set last

Dumbbell Bench Press = 5 x 10 @ 60% ( Week 1 @ 60% x 8, Week 2 @ 50% x 10, Week 3 @ 40% x 12 )
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10

Dips = 5 x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

**Darthdingo** · 07-14-2017, 05:39 AM

Did not have a spotter, so too dangerous to attempt the 1 rep max. Stopped at the X 3 set

**Darthdingo** · 07-17-2017, 04:29 AM

DELOAD

Month 7 / Week 4 = 40% x 5, 50% x 5, 60% x 5

Sunday 07-17-17

Shoulders and Biceps

- Standing Military Press – 1RM = 165lbs
WARMUP = BAR x 10
WARMUP = 40% @ 60lbs x 5
WARMUP = 50% @ 75lbs x 5
WARMUP = 60% @ 90lbs x 5

- DB Military Press – 4 X 12 @ 50% ( Week 1 @ 60% x 8, Week 2 @ 50% x 10, Week 3 @ 40% x 12 )
30lbs dumbbells x 12
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12

- Barbell shoulder pulls = 4 X 12
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12

- Lat shoulders
15lbs x 12
15lbs x 12
15lbs x 12

**Darthdingo** · 07-19-2017, 05:25 AM

DELOAD

Month 7 / Week 4 = 40% x 5, 50% x 5, 60% x 5

Tuesday 07-19-17

- Deadlift - 1RM = 260lbs ( Month 8 = 270lbs 1RM )
WARMUP = Box Jump X 10
WARMUP = 40% = 100lbs x 5
WARMUP = 50% = 130lbs x 5
WARMUP = 60% = 160lbs x 5

- Barbell Rows = 4 X 12
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10

- Pull Ups = 5 X 5
BW X 5
BW X 5
BW X 5
BW X 5
BW X 5

- Sit ups = 3 x 10 ( Weighted 10lbs )
X 10
X 10
X 10

**Darthdingo** · 07-22-2017, 06:41 AM

Month 7 / Week 3 = 75% x 5, 85% x 3, 95% x 1

Friday 07-21-17

Bench Press = 1RM = 220lbs
WARMUP = Bar x 10
40% @ 90lbs x 5
50% @ 110lbs x 5
60% @ 130lbs x 5
MAIN LIFT

Dumbbell Bench Press = 4 x 12 @ 60% ( Week 1 @ 60% x 8, Week 2 @ 50% x 10, Week 3 @ 40% x 12 )
40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 12

Dips = 4 x 10
BW x 10
BW x 10
BW x 10
BW x 10

**Darthdingo** · 07-23-2017, 01:00 PM

OH Press and Bench got pretty heavy last time, I was barely doing the final reps, and cheating a bit to get them up. Time to reset 10% lower on those two.

**Darthdingo** · 07-23-2017, 01:03 PM

Month 8 / Week 1 = 65% x 5, 75% x 5, 85% x 5

Monday 07-24-17

Shoulders and Biceps

- Standing Military Press – 1RM = 140lbs
WARMUP = BAR x 10
WARMUP = 40% @ 60lbs x 5
WARMUP = 50% @ 70lbs x 5
WARMUP = 60% @ 80lbs x 3
65% @ 80lbs x 5
75% @ 100lbs x 5
85% @ 110lbs x 5 + First set last

- DB Military Press – 5 X 10 @ 50% ( Week 1 @ 60% x 8, Week 2 @ 50% x 10, Week 3 @ 40% x 12 )
35lbs dumbbells x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

- Barbell shrugs = 5 X 10
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10

- Lat shoulders
12lbs x 10
12lbs x 10
12lbs x 10

**Darthdingo** · 07-26-2017, 05:00 AM

Month 8 / Week 1 = 65% x 5, 75% x 5, 85% x 5

Wednesday 07-26-17

- Deadlift - 1RM = 250lbs ( Month 8 = 260lbs 1RM )
WARMUP = Box Jump X 10
WARMUP = 40% = 90lbs x 5
WARMUP = 50% = 110lbs x 5
WARMUP = 60% = 130lbs x 3
65% @ 150lbs x 5
75% @ 170lbs x 5
85% @ 190bs x 5 + First set last

- Dumbbell Rows = 5 X 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10

- Pull Ups = 5 X 5
BW X 5
BW X 5
BW X 5
BW X 5
BW X 5

- Sit ups = 3 x 10 ( Weighted 10lbs )
X 10
X 10
X 10

**Darthdingo** · 07-28-2017, 05:19 AM

Month 8 / Week 1 = 65% x 5, 75% x 5, 85% x 5

Friday 07-28-17

Bench Press = 1RM = 200lbs
WARMUP = Bar x 10
40% @ 70lbs x 5
50% @ 90lbs x 5
60% @ 120lbs x 3
MAIN LIFT
75% @ 120lbs x 5
85% @ 135lbs x 5
95% @ 155lbs x 5 + First set last

Dumbbell Bench Press = 5 x 10 @ 60% ( Week 1 @ 60% x 8, Week 2 @ 50% x 10, Week 3 @ 40% x 12 )
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12

Dips = 5 x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

**Darthdingo** · 07-31-2017, 04:27 AM

Month 8 / Week 2 = 70% x 3, 80% x 3, 90% x 3

Monday 07-31-17

Shoulders and Biceps

- Standing Military Press – 1RM = 140lbs
WARMUP = BAR x 10
WARMUP = 40% @ 60lbs x 5
WARMUP = 50% @ 70lbs x 5
WARMUP = 60% @ 80lbs x 3
70% @ 90lbs x 3
80% @ 100lbs x 3
90% @ 115lbs x 3 + First set last

- DB Military Press – 5 X 10 @ 50% ( Week 1 @ 60% x 8, Week 2 @ 50% x 10, Week 3 @ 40% x 12 )
35lbs dumbbells x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

- Barbell shrugs = 5 X 10 / Super Set Lat shoulders
100lbs x 10 / 12lbs x 10
100lbs x 10 / 12lbs x 10
100lbs x 10 / 12lbs x 10
100lbs x 10 / 12lbs x 10
100lbs x 10 / 12lbs x 10

**Darthdingo** · 08-02-2017, 05:02 AM

Month 8 / Week 2 = 70% x 3, 80% x 3, 90% x 3

Wednesday 08-02-17

- Deadlift - 1RM = 250lbs ( Month 8 = 260lbs 1RM )
WARMUP = Box Jump X 10
WARMUP = 40% = 90lbs x 5
WARMUP = 50% = 110lbs x 5
WARMUP = 60% = 130lbs x 3
70% @ 160lbs x 3
80% @ 180lbs x 3
90% @ 200lbs x 3 + First set last

- Dumbbell Rows = 5 X 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10

- Barbell Rows = 5 X 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10

- Sit ups = 3 x 10 ( Weighted 10lbs )
X 10
X 10
X 10

**Darthdingo** · 08-05-2017, 10:00 AM

Month 8 / Week 2 = 70% x 3, 80% x 3, 90% x 3

Friday 08-04-17

Bench Press = 1RM = 200lbs
WARMUP = Bar x 10
40% @ 70lbs x 5
50% @ 90lbs x 5
60% @ 120lbs x 3
MAIN LIFT
70% @ 125lbs x 3
80% @ 145lbs x 3
90% @ 165lbs x 3 + First set last

Dumbbell Bench Press = 5 x 10 @ 60% ( Week 1 @ 60% x 8, Week 2 @ 50% x 10, Week 3 @ 40% x 12 )
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12

Dips = 5 x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

**Darthdingo** · 08-06-2017, 08:38 AM

Month 8 / Week 3 = 75% x 5, 85% x 3, 95% x 1

Monday 08-07-17

Shoulders and Biceps

- Standing Military Press – 1RM = 140lbs
WARMUP = BAR x 10
WARMUP = 40% @ 60lbs x 5
WARMUP = 50% @ 70lbs x 5
WARMUP = 60% @ 80lbs x 3
75% @ 95lbs x 5
85% @ 110lbs x 3
95% @ 120lbs x 1 + First set last

- DB Military Press – 5 X 10 @ 50% ( Week 1 @ 60% x 8, Week 2 @ 50% x 10, Week 3 @ 40% x 12 )
35lbs dumbbells x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

- Barbell shrugs = 5 X 10 / Super Set Lat shoulders
100lbs x 10 / 12lbs x 10
100lbs x 10 / 12lbs x 10
100lbs x 10 / 12lbs x 10
100lbs x 10 / 12lbs x 10
100lbs x 10 / 12lbs x 10

**Darthdingo** · 08-10-2017, 04:39 AM

Month 8 / Week 3 = 75% x 5, 85% x 3, 95% x 1

Wednesday 08-10-17

- Deadlift - 1RM = 250lbs ( Month 8 = 260lbs 1RM )
WARMUP = Box Jump X 10
WARMUP = 40% = 90lbs x 5
WARMUP = 50% = 110lbs x 5
WARMUP = 60% = 130lbs x 3
75% @ 170lbs x 5
85% @ 190lbs x 3
95% @ 215lbs x 1 + First set last

- Dumbbell Rows = 5 X 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

- Dips = 5 X 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

- Sit ups = 3 x 10 ( Weighted 10lbs )
X 10
X 10
X 10

**Darthdingo** · 08-12-2017, 09:09 AM

Month 8 / Week 3 = 75% x 5, 85% x 3, 95% x 1

Friday 08-12-17

Bench Press = 1RM = 190lbs
WARMUP = Bar x 10
40% @ 70lbs x 5
50% @ 90lbs x 5
60% @ 120lbs x 3
MAIN LIFT
75% @ 130lbs x 5
85% @ 145lbs x 3
95% @ 165lbs x 1 + First set last

Dumbbell Bench Press = 5 x 12 @ 60% ( Week 1 @ 60% x 8, Week 2 @ 50% x 10, Week 3 @ 40% x 12 )
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12

Barbell Rows = 5 x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

**Darthdingo** · 08-14-2017, 04:54 AM

DELOAD week

**Darthdingo** · 08-14-2017, 04:56 AM

Month 8 / Week 4 DELOAD = = 40% x 5, 50% x 5, 60% x 5

Monday 08-07-17

Shoulders and Biceps

- Standing Military Press – 1RM = 140lbs
WARMUP = BAR x 10
WARMUP = 40% @ 60lbs x 5
WARMUP = 50% @ 70lbs x 5
WARMUP = 60% @ 80lbs x 5

- DB Military Press – 4 X 12 @ 50% ( Week 1 @ 60% x 8, Week 2 @ 50% x 10, Week 3 @ 40% x 12 )
35lbs dumbbells x 10
35lbs x 10
35lbs x 10
35lbs x 10

- Barbell shrugs = 4 X 12 / Super Set Lat shoulders
100lbs x 10 / 12lbs x 10
100lbs x 10 / 12lbs x 10
100lbs x 10 / 12lbs x 10
100lbs x 10 / 12lbs x 10

**Darthdingo** · 08-16-2017, 04:27 AM

Month 8 / Week 4 DELOAD = = 40% x 5, 50% x 5, 60% x 5

Wednesday 08-16-17

- Deadlift - 1RM = 250lbs ( Month 8 = 260lbs 1RM )
WARMUP = Box Jump X 10
WARMUP = 40% = 90lbs x 5
WARMUP = 50% = 125lbs x 5
WARMUP = 60% = 150lbs x 5

- Dumbbell Rows = 4 X 12
35lbs x 12
35lbs x 12
35lbs x 12
35lbs x 12

- Dips = 4 X 10
BW x 10
BW x 10
BW x 10
BW x 10

- Sit ups = 3 x 10 ( Weighted 10lbs )
X 10
X 10
X 10

**Darthdingo** · 08-18-2017, 04:40 AM

Month 8 / Week 4 DELOAD = = 40% x 5, 50% x 5, 60% x 5

Friday 08-18-17

Bench Press = 1RM = 190lbs
WARMUP = Bar x 10
40% @ 75lbs x 5
50% @ 95lbs x 5
60% @ 115lbs x 5

Dumbbell Bench Press = 4 x 12 @ 60% ( Week 1 @ 60% x 8, Week 2 @ 50% x 10, Week 3 @ 40% x 12 )
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12

Barbell Rows = 4 x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

**Darthdingo** · 08-21-2017, 04:54 AM

Month 9 / Week 1 = 65% x 5, 75% x 5, 85% x 5

Monday 08-21-17

Shoulders and Biceps

- Standing Military Press – 1RM = 145lbs
WARMUP = BAR x 10
WARMUP = 40% @ 50lbs x 5
WARMUP = 50% @ 65lbs x 5
WARMUP = 60% @ 80lbs x 5
65% @ 85lbs x 5
75% @ 100lbs x 5
85% @ 110lbs x 5 + First set last

- DB Military Press – 5 X 10 @ 50% ( Week 1 @ 60% x 8, Week 2 @ 50% x 10, Week 3 @ 40% x 12 )
35lbs dumbbells x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

- Barbell shrugs = 5 X 10 / Super Set Lat shoulders
110lbs x 10 / 15lbs x 10
110lbs x 10 / 15lbs x 10
110lbs x 10 / 15lbs x 10
110lbs x 10 / 15lbs x 10
110lbs x 10 / 15lbs x 10

Thread: 12-Week Shortcut To Size

Thread Tools

Search Thread

12 week shortcut to size

Similar Threads

Shortcut to Size or Shred? [Help Pls!]

Questions on Shortcut to Size Program as well as Bicep Curl

Shortcut to size: A few questions regarding rep range and weight lifted

Shortcut to Size

12 weeks shortcut to size

Bookmarks

Bookmarks

Posting Permissions