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 1 Barbell Curl 2 Incline Dumbbell Curl 3 Close-Grip Bench Press 4 Triceps Pressdown 5 Squat 6 Leg Extension 7 Lying Leg Curl 8 Standing Calf Raise 9 Seated Calf Raise

Sets 3 3 3 3 3 3 3 2 2

Reps 10-12 10-12 8-10 10-12 10-12 10-12 10-12 15-20 15-20

RI/sets RI/reps 2-3 mins 2 mins 2-3 mins 2 mins 2-3 mins 2 mins 2-3 mins 2 mins 2-3 mins 2 mins 2-3 mins 2 mins 2-3 mins 2 mins 1-2 mins 1 mins 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 1 Squat 2 Leg Press 3 Leg Extension 4 Lying Leg Curl 5 Standing Calf Raise 6 Seated Calf Raise 7 Reverse Crunch 8 Crunch 9 Oblique Crunch Workout 3: Pull Day No Workout 1 Barbell Row 2 Lat Pulldown 3 Seated Cable Row 4 Barbell Shrug 5 Barbell Curl 6 Incline Dumbbell Curl 7 Preacher Curl 8 Wrist Curl

Sets 3 3 3 3 3 3 3 3 3

Reps 6-8 8-10 12-15 12-15 20-25 20-25 Failure Failure Failure

RI/sets RI/reps 2-3 mins 2 mins 2-3 mins 2 mins 2-3 mins 2 mins 2-3 mins 2 mins 1-2 mins 1 mins 1-2 mins 1 mins 1-2 mins 1 mins 1-2 mins 1 mins 1-2 mins 1 mins

Sets 3 3 3 3 3 3 3 3

Reps 6-8 8-10 12-15 6-8 6-8 8-10 12-15 10-12

RI/sets RI/reps 2-3 mins 2 mins 2-3 mins 2 mins 2-3 mins 2 mins 2-3 mins 2 mins 2-3 mins 1 mins 2-3 mins 2 mins 2-3 mins 2 mins 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 1 Barbell Row 2 Lat Pulldown 3 Seated Cable Row 4 Barbell Curl 5 Incline Dumbbell Curl 6 Preacher Curl 7 Wrist Curl 8 Reverse-Grip Wrist Curl Workout 3 No Workout 1 Squat 2 Leg Press 3 Leg Extension 4 Romanian Deadlift 5 Lying Leg Curl 6 Standing Calf Raise 7 Seated Calf Raise Workout 4 No Workout 1 Barbell Shoulder Press 2 Smith Machine Upright Row 3 Dumbbell Lateral Raise 4 Dumbbell Rear Delt Raise 5 Barbell Shrug 6 Dumbbell Shrug 7 Reverse Crunch

Sets 3 3 3 3 3 3 3 3

Reps 4-6 6-8 15-20 4-6 6-8 15-20 12-15 12-15

RI/sets 2-3 mins 2-3 mins 1 mins 2-3 mins 2 -3 mins 1 mins 1 mins 1 mins

Sets 3 3 3 3 3 3 3

Reps 4-6 4-6 15-20 4-6 15-20 25-30 25-30

RI/sets 2-3 mins 2-3 mins 1 mins 2-3 mins 1 mins 1 mins 1 mins

Sets 3 3 3 3 3 3 3

Reps 4-6 6-8 15-20 15-20 4-6 15-20 Failure

RI/sets 2-3 mins 2-3 mins 1 mins 1 mins 2-3 mins 1 mins 1 mins

8 Crunch 9 Oblique Crunch

3 3

Failure Failure

1 mins 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