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Shortcut To Size: Phase 1, Week 2, Day 12

Shortcut To Size: Phase 1, Week 2, Day 12

Lay the foundation: Squat, press, and deadlift your way to bigger, stronger legs. Complete the package with incredible abs.

Microcycle 2 means 9-11 reps per set. Take your time, and a few sets, to find the right weight for this prescribed rep range. Track your lifts to ensure constant growth. Next time you do this workout, you'll be pushing heavier iron; keeping a log of how much you lift each session is absolutely crucial.

Remember to use rest-pause on your final sets per exercise. Doing so will maximize the training effects from your workouts. Don't forget the tips from last week's workout videos, either: The exercise techniques I showed you still apply. Finally, don't forget your music! Squat till the beat drops.

Day 12: Legs/Abs

*If you cannot complete 15 reps, do as many as you can trying to get as close to 15 reps as possible.

Get Your Daily Meal Plan Here!

Jim Stoppani


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About The Author

Jim holds a doctorate in exercise physiology and has been the personal nutrition and health consultant for numerous celebrity clients...

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slevens9th

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slevens9th

I created an "unofficial" group on facebook intended for people doing the "Jim Stoppani's Shortcut to Size" program, through bodybuilding.com. Here you can interact with other members, post nutrition tips and ideas to make the daily meals easier to commit to and also post progress pictures to motivate other members and yourself!

http://www.facebook.com/groups/402144229798199/members/

Apr 15, 2012 9:16pm | report
 
BUBU69

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BUBU69

JUST FINISHED DAY 12 FEELING REALLY TIRED AND SORE FROM THE LAST TWO WEEKS REALLY MOTIVATED LOOKING FOWARD ON THE NEXT TWO OFF DAYS

May 4, 2012 10:27pm | report
 
FBeaule04

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FBeaule04

Exactly the same here. Just finished week #2 and I'm exhausted. The legs and abs workout is really taking it's toll on me. Still, like you, I'm looking forward to the weekend and get some active rest while preparing for Monday and Week #3.

This program is really challenging, but the overall feeling is such great so far that it's hard not beeing motivated to continue.

May 25, 2012 9:34am | report
Photogenic

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Photogenic

For the single leg leg press, shouldn't it be completed with 4 sets in mind? 2 for each leg?

Jul 4, 2012 11:27am | report
 
GinoMontana

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GinoMontana

it is 3 for each leg

Jul 13, 2012 9:25am | report
bigwill1978

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bigwill1978

All I can say is that after all the years of training and preaching how important diet is, I am following this plan to the letter and Wow am I seeing some results. First off from wk 1 to 2 I went up on average 25lbs for the larger muscles and 15-20lbs on arm exercises. My legs have averaged a 30-50 lb increase for all exercises. Also my recovery time is so fast now. Before when I hit legs I was limping around for the next 5-6 days and then it was time to do it again. To all the doubters out there..FOLLOW this plan and you Will see results.

Jul 27, 2012 2:08am | report
 
dango579

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dango579

I just finished day 12. I've arranged my workouts in a way in wich Mondays are my leg days in order to be done with them first thing in the week.
As compared to last week, I noticed I was able to handle more wheight (less reps, of course), but I also noticed I had more endurance and at the end of the routine, I was not as destroyed as I was last week. 5 hours later, I can feel my legs sore. Great excersice

Aug 27, 2012 2:51pm | report
 
zephyroth

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zephyroth

This was a killer workout. I'm all sore right now. I might have to buy some straps for my knees for doing squats.

Sep 8, 2012 5:25pm | report
 
tylerthehulk

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tylerthehulk

Side planks killed today

Sep 24, 2012 1:50pm | report
 
Santos05

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Santos05

I finished my day 12 of this program, AND WOW ONCE GAIN I LEFT THE GYM FEEELING LIKE A BAG OF MONEY.. def had an increase in the amount of weight i lifed .. FOCUSED!!

Nov 16, 2012 9:12am | report
 
asoyassine

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asoyassine

plz .can anyone explain me
if i increase the weight in each set

Dec 18, 2012 11:25am | report
 
dopeychris

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dopeychris

Do a weight that you can do with the reps you're told to do

Dec 27, 2012 9:20pm | report
willy701

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willy701

Motivated to hit Day 12 tomorrow. Progressing well and leaning out. Hoping to gain the size as this program promises!

Jan 10, 2013 2:35pm | report
 
Kcgrunt

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Kcgrunt

From week 1 to 2 I have already gained 7 pounds and notice a huge change already your diet is such a critical factor in gaining size I've already dropped 3 percent body fat also. I love this stuff

Jan 22, 2013 10:26pm | report
 
DIVETHEPLAN

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DIVETHEPLAN

Week two... Done. Been watching my diet and sticking to the plan yet I don't see the change most profess to see at his point. It's tough on the motivation. I know that two weeks is a short period of time, I'm still committed, new pic in two weeks, I hope to see at least a little progress then. Hanging in...

Feb 10, 2013 10:18pm | report
 
subashghatan

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subashghatan

ready for phase 2 microcycle legs workout ...getting prepared mentally for tonight.....perparing my preworkout meal....

Feb 11, 2013 8:42pm | report
 
dslxic

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dslxic

This is my 2nd time doin' SCS. I'm on day 12 and I've increased my weights so much more than the 1st time. It's time to get huge!

Feb 22, 2013 3:26pm | report
 
rayking19

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rayking19

Day 12 done!!! 45 Squats, 50 Single Leg Press, 30 Extension, and 50 Deadlift!

Jun 7, 2013 5:34am | report
 
Gialmario

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Gialmario

while tracking and watching the exercises from the website, here are different trainings on same day.. here it reads leg press, and in tracking it is oneleg press what the? confusing

Jul 31, 2013 11:56pm | report
 
NasserSoltani

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NasserSoltani

I have seen no changes in muscles after week 2 but I feel some pain and think something is gonna happen.
My concern is my ab. I tried different exercise and followed restrict diets for more than 6 months but I reached no result. still have some fat.

Can any body help me how to handle this issue?

Aug 27, 2013 12:39pm | report
 
leanleo

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leanleo

You have to do more cardio and drop the carbs and you will see results. Try doing the Shortcut to Shred program.

Sep 26, 2013 1:43am | report
ClaudAU

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ClaudAU

Gonna bosh this out this morning, can't wait! Week 1's Legs left me limping for 4 days so I know what's coming...and like a fool I signed up to a round of golf this afternoon...doh!

Nov 7, 2013 4:26pm | report
 
Shimoarika

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Shimoarika

Just done!

Jan 26, 2014 3:38am | report
 
sjmoss1983

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sjmoss1983

Just finished up week 2 and am feeling good. Legs are always a great way to kill it. Noticing some pretty solid gains, which is always good to see.

Feb 12, 2014 7:44am | report
 
cdpoole18

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cdpoole18

Can definitely feel and see the results. Great program

Feb 23, 2014 1:35pm | report
 
Showing 1 - 25 of 27 Comments

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