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Jim Stoppani's 12-Week Shortcut To Size

Real science combined with real training produces unreal results. Try my Shortcut to Size program on for size – and see for yourself!
by Jim Stoppani, Ph.D. Apr 02, 2012

From the labs of Yale University to the most hardcore gyms in America, I've devoted my entire career to experimentation on the science of muscle building. I know what works, and what doesn't. For the first time ever, I'm giving you all that knowledge and experience in one science-based program: Jim Stoppani's 12-Week Shortcut to Size.

Jim Stoppani's 12-Week Shortcut To Size: Introduction

Watch The Video - 00:56


If I'm so smart, why am I handing over the secrets to my life's work? Why am I giving you complete workouts, detailed meal plans, a complete supplement guide and how-to videos—all for FREE? Bodybuilding.com wants you to have it, that's why. You can thank us after you've gotten bigger and stronger faster than you ever thought possible. The Shortcut starts with four main overviews.

Overview Videos

Training Overview

Training Overview

There is no secret cure to being weak, but there are shortcuts to size! In 12 weeks, I can help you gain major strength and more muscle!
Microcycle Overview

Microcycle Overview

Microcycles are the backbone of the 12-Week Shortcut to Size program. It may sound like something a kid rides in the driveway, but it's actually the science behind the shortcut.
Nutrition Overview

Nutrition Overview

In 12 short weeks, I can help you build more muscle while skyrocketing your strength. To succeed, your diet must be elite!

Get additional meal ideas here!
Supplement Overview

Supplement Overview

Over the next 12 weeks, you'll be pushing your body hard and fast. You need a supplement stack that can keep pace, so I designed one just for this program!

Start The Program

Make sure you've watched the overview videos before starting the workouts! Once you've got all the necessary information on training, nutrition and supplementation, you're ready to hit the weights. Use the calendar below to jump between days. Note that Shortcut to Size contains detailed tips on all the rest days, so be sure to check them out for best results. The workouts in week 1 also have complete training videos, which show extra exercise tips and intensity techniques. Watch them all for exclusive information from Doc Stoppani.

Schedule. Track. Succeed.

Phase 1 /// Microcycles 1-4

Day 1
Chest, Triceps And Calves
Day 2
Back, Biceps And Abs
Day 3

Rest
Day 4
Shoulders, Traps And Calves
Day 5
Legs And Abs
Day 6

Rest
Day 7

Rest
Day 8
Chest, Triceps And Calves
Day 9
Back, Biceps And Abs
Day 10

Rest
Day 11
Shoulders, Traps And Calves
Day 12
Legs And Abs
Day 13

Rest
Day 14

Rest
Day 15
Chest, Triceps And Calves
Day 16
Back, Biceps And Abs
Day 17

Rest
Day 18
Shoulders, Traps And Calves
Day 19
Legs And Abs
Day 20

Rest
Day 21

Rest
Day 22
Chest, Triceps And Calves
Day 23
Back, Biceps And Abs
Day 24

Rest
Day 25
Shoulders, Traps And Calves
Day 26
Legs And Abs
Day 27

Rest
Day 28

Rest

Shortcut to Size

Phase 2 /// Microcycles 1-4

Day 29
Chest, Triceps And Calves
Day 30
Back, Biceps And Abs
Day 31

Rest
Day 32
Shoulders, Traps And Calves
Day 33
Legs And Abs
Day 34

Rest
Day 35

Rest
Day 36
Chest, Triceps And Calves
Day 37
Back, Biceps And Abs
Day 38

Rest
Day 39
Shoulders, Traps And Calves
Day 40
Legs And Abs
Day 41

Rest
Day 42

Rest
Day 43
Chest, Triceps And Calves
Day 44
Back, Biceps And Abs
Day 45

Rest
Day 46
Shoulders, Traps And Calves
Day 47
Legs And Abs
Day 48

Rest
Day 49

Rest
Day 50
Chest, Triceps And Calves
Day 51
Back, Biceps And Abs
Day 52

Rest
Day 53
Shoulders, Traps And Calves
Day 54
Legs And Abs
Day 55

Rest
Day 56

Rest
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Phase 3 /// Microcycles 1-4

Day 57
Chest, Triceps And Calves
Day 58
Back, Biceps And Abs
Day 59

Rest
Day 60
Shoulders, Traps And Calves
Day 61
Legs And Abs
Day 62

Rest
Day 63

Rest
Day 64
Chest, Triceps And Calves
Day 65
Back, Biceps And Abs
Day 66

Rest
Day 67
Shoulders, Traps And Calves
Day 68
Legs And Abs
Day 69

Rest
Day 70

Rest
Day 71
Chest, Triceps And Calves
Day 72
Back, Biceps And Abs
Day 73

Rest
Day 74
Shoulders, Traps And Calves
Day 75
Legs And Abs
Day 76

Rest
Day 77

Rest
Day 78
Chest, Triceps And Calves
Day 79
Back, Biceps And Abs
Day 80

Rest
Day 81
Shoulders, Traps And Calves
Day 82
Legs And Abs
Day 83

Rest
Day 84

Rest


Jim Stoppani

Jim Stoppani


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About The Author

Jim Stoppani, Ph.D.
VIEW AUTHOR PAGE

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

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supertolete

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supertolete

Can't wait for it!!

Mar 20, 2012 6:20pm | report
miten6119

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miten6119

same here bro.

Dec 30, 2012 8:08am | report
Patterson11

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Patterson11

I start Monday!

Jan 12, 2013 9:32am | report
ANGELJOSE

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ANGELJOSE

i start Monay too! do you think it will be hard?i think we have too many day off

Jan 13, 2013 5:46pm | report
Alnizak100

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Alnizak100


Can I just use
Jack3d
Whey Protein From ON
Fish Pills from I think evergreen or something like that
And vitamins???
Can I substitute all the other stuff from any food??
Supplements where I'm from are pretty expensive
It costed me about $154 to get 10pound whey protein!!Really expensive compare to when I was in the United States...

Feb 24, 2013 12:23pm | report
IlliniTrack800m

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IlliniTrack800m

no deadlifts on back day??

Mar 14, 2013 12:17pm | report
PATRICKTONG

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PATRICKTONG

Stoked!

Mar 20, 2012 6:59pm | report
ppkieffer

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ppkieffer

Agreed, can't wait! Dr Jim has changed how I lift already... I'm ready for this!

Mar 20, 2012 8:04pm | report
speez

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speez

When is this coming out? ....Would be great to start with this in April and be ready by July.

Mar 20, 2012 9:51pm | report
JimStoppani

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JimStoppani

Thanks for the support, guys! It launches April 1st.

Article Rated:
10
Mar 20, 2012 11:25pm | report
ppkieffer

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ppkieffer

Man, I wish could train with you in person, but reading all your other articles this will probably be the next best thing! Thanks for working this up for us.

Mar 21, 2012 2:55pm | report
SeifAmr96

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SeifAmr96

it's april 2, where is the program?

Apr 2, 2012 7:03am | report
punchyguy

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punchyguy

not online yet dude !!!

Apr 2, 2012 8:41am | report
Fred7080

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Fred7080

It's already April 3rd here in Germany...:(

Apr 2, 2012 4:22pm | report
steelman01

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steelman01

Jim question for ya big man, am going to start your shortcut to size program cause it looks great really excited. Would you reccomend keeping in a slight cardio state during the lifting if wanting to cut a bit of fat at the same time. Cheerz mate.

Apr 17, 2012 3:14pm | report
hammyhamm

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hammyhamm

Question for Jim or anybody? How much rest between sets? Thanks

Apr 23, 2012 7:45pm | report
noireex

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noireex

Thank You very much Dr. Jim. You have changed my life and my whole idea about weightlifting as well!

May 2, 2012 3:43am | report
rrinker1

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rrinker1

Hey Jim,

I have a question. After I finish the 12 week shortcut to size program should i start it over again or return to my old program? I guess im asking is this program made to repeat over and over and still produce results?

Jun 6, 2012 10:31am | report
eazazkhan1

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  • rep this user
eazazkhan1

hey! please i am a hardgainer and weigh 60kg and 6'0
and beginner. can i use this programe as a beginner??
or not best for me?

Jul 27, 2012 12:48pm | report
TheoneC2012

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TheoneC2012

Hey boss,

I literally cannot move my arms high enough to do the shoulder press on day 4. The pain is cool but bro i cant move my arms above my head. This is depressing me... I dont know why, i feel majorly pumped which is great but this is doung my head in

Sep 8, 2012 12:43pm | report
kingnot

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kingnot

you, Sir, are the man! this workout is simply the best. i'm finishing the phase 1 now and finally see improvements after years doing so many different exercises and not gettin' the results i wanted to. Thanks for the tips (workout, food and supplementation).

Dec 20, 2012 10:32am | report
flylizard

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  • rep this user
flylizard

Hi all,
just thinking of doing this workout, would this be suitable as i seem to have a problematic left shoulder, which affects my bench, lat pulldowns but esp my shoulder workouts. Although it hurts now and again its more about weakness.
any ideas?

Dec 20, 2012 4:27pm | report
flylizard

Rep Power: 10

  • rep this user
flylizard

Hi all,
just thinking of doing this workout, would this be suitable as i seem to have a problematic left shoulder, which affects my bench, lat pulldowns but esp my shoulder workouts. Although it hurts now and again its more about weakness.
any ideas?

Dec 20, 2012 4:27pm | report
flylizard

Rep Power: 10

  • rep this user
flylizard

Hi all,
just thinking of doing this workout, would this be suitable as i seem to have a problematic left shoulder, which affects my bench, lat pulldowns but esp my shoulder workouts. Although it hurts now and again its more about weakness.
any ideas?

Dec 20, 2012 4:27pm | report
flylizard

Rep Power: 10

  • rep this user
flylizard

Hi all,
just thinking of doing this workout, would this be suitable as i seem to have a problematic left shoulder, which affects my bench, lat pulldowns but esp my shoulder workouts. Although it hurts now and again its more about weakness.
any ideas?

Dec 20, 2012 4:27pm | report
Showing 1 - 25 of 1330 Comments

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