Shortcut To Size: Phase 3, Week 12, Day 82

Lay the foundation: Squat, press, and deadlift your way to bigger, stronger legs. Complete the package with incredible abs.
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Terms You'll Need To Know

Dropset: During weeks three and four of all phases, you will do a dropset as the last set of each exercise. To do this, take the last set to muscle failure, then immediately reduce the weight by 25-30%, and continue the set until failure again.

Warm-up Sets: Perform 1-2 warm-up sets of 12-15 reps on the first exercise for all body parts, except abs and calves. Warm-up sets lubricate the joints, send blood to the working muscle, and prepare your body for a heavier load. After your warm-up sets, dive directly into the working sets below!

Day 82: Legs/Abs
Get Your Daily Meal Plan Here

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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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myfinger

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myfinger

the warm-up sets is for all body parts ? chest ? back ? shoulders ? triceps ? or just for the muscle i will workout ?? thanks...

Aug 6, 2012 4:26pm | report
 
skbhardwaj26

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skbhardwaj26

If you watch his videos, I believe he is referring to the first set before you begin you series of workouts for THE body part. For example before you start your calf exercises do a warm up set(s) for calves. When you start triceps do a warm up set or two for that muscle group. etc.

Aug 15, 2012 1:43pm | report
Albie01

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Albie01

Jim Stoppani all i can asy is your an absolute legend

Sep 16, 2012 7:04pm | report
 
BBirkett

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BBirkett

Just about to hit this last workout, all I can say is that the program works. I wish I had taken "before" measurements, because I know I've gained massively. Just bench alone, I went from 185 X 5 X 5 on the 4th week to 225 X 5 X 5 on the last week of cycle 3, squat is going to be closer to a 75-100lb gain from the 4th to last week. Some of these gains probably have more to do with increasing familiarity of the workout and "newbie" gains, as I had taken almost a year off before starting this program. All in all this is a great program, thanks for sharing it with us.

Dec 8, 2012 10:31am | report
 
JonathanWinbush

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JonathanWinbush

Just finished the program tonight I loved it. I put on about a good 10-12lbs and got hella strong. I went from doing 80lbs x5reps per arm dumbbell flat bench press to doing 110lbs x5. If you use the logs and write every rep down you will use this program to its full potential because you can easily see how your progressing from week to week.

Mar 30, 2013 11:18pm | report
 
wormyrug

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wormyrug

Wow! This program really worked, all my weights went up quite impressively, like my bench went up by 25kg! Made so much progress, thanks a lot!

May 20, 2013 5:17pm | report
 
gardengrove011

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gardengrove011

almost finished with this program, modified the diet to more of a recomp diet and only took about half the supps and saw good results, lowered bf a little bit gained some size and lifts went up atleast 10lbs a month on the big lifts. would recomend this to anyone

Jul 5, 2013 9:23am | report
 
666shan666

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666shan666

Nailed It. What now?

Jul 31, 2013 5:08pm | report
 
jlllew00

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jlllew00

And done. I significantly increased the weight on all my lifts, dropped a liltle body fat (which surprised me - I ate A LOT) & gained a good chunk of muscle! Thanks, Jim...great program.

Aug 9, 2013 8:29pm | report
 
SeanHav

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SeanHav

Last day, gained like 20 pounds of muscle. all my friends and family were really impressed. Fantastic program, I couldn't be more pleased with the results.

Aug 23, 2013 1:21pm | report
 
WillPeifer

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WillPeifer

Thank You Jim Stoppani! I'm training for U.S.A.F Pararescue and being in the shape I am now will help me and more importantly help me save others.

Nov 27, 2013 12:32pm | report
 
Leonidas2308

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Leonidas2308

Perfect program! This and Shortcut2Shred are definitely the two best programs on here.
I kept the cardio from Shortcut2Shred and varied a bit on the exercises. On the active rest days I did about an hour of abs and didn't do abs on the other days. The results are incredible. Gained about 6 kilos of lean muscle mass and dropped about 2,5% body-fat. The strength gains are unbelievable.
Thanx Doc. You change lives :-)
The hardest part was all the insane eating.

Feb 6, 2014 7:40pm | report
 
abuhanan1983

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abuhanan1983

Love it so far im on shortcut to shred right now when i done i will start shortcut to size to gain muscle and being stronger thats what i looking for thank you doc you really legend

Apr 28, 2014 2:19pm | report
 
MichaelDWL

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MichaelDWL

Just finished this course today! Feels like losing a friend.
Had solid gains across my body, especially biceps, abs and calves.

Have 4 more gym days before I go on holiday, so I'm going back to perform the very first week again and see how much I've improved, including weigh-ins, etc. Will post results on the 'Main Page'. Would recommend this course to anyone, and I will definitely be doing it again in the future.

Jun 20, 2014 8:30am | report
 
harleen22

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harleen22

hey are u going to start over the program again? coz i am finished too and i got great results so is it ok to start with the same program again?

Jul 14, 2014 10:40pm | report
MichaelDWL

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MichaelDWL

Sorry for the late reply Harleen but as I said I was on holiday and am now on Shortcut-to-shred to work off all the fat I gained from it!

There are some programs on here which would not be particularly beneficial to repeat back-to-back, however I think this particular course is about as good as it gets for being a candidate for repeating immediately.

That said, I'd probably still recommend doing something else for a couple of months in-between, because it never hurts to try different techniques from different tutors to ensure your exercises keep being mixed up: in turn hitting your muscles from new, weird and wonderful angles. Personally I'm going to be doing DTP after Shred and then MFT28. After that there's a pretty good chance I'm coming back to Stoppani. See you in the gym!

Sep 9, 2014 8:33am | report
Showing 1 - 16 of 16 Comments

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