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Workout Details

Duration: 12 weeks
Workouts per week: 4
Fitness level: Beginner
Equipment needed: Full Gym

Plan Details

Category: Build muscle
Videos: 8
Nutrition plan: Yes
Supplement plan: Yes
Mobile app: Yes
12 Weeks of Workouts 12 Weeks of Workouts icon

12 Weeks of Workouts


From the labs of Yale University to the most hardcore gyms in America, Jim Stoppani has devoted his entire career to the science of building muscle and burning fat. He's helped millions transform their lives, and now it's your turn!

Chest, Triceps, Calves

4 sets, 12-15 Reps (Rest-pause on final set)
3 sets, 12-15 Reps (Rest-pause on final set)
3 sets, 12-15 Reps (Rest-pause on final set)
3 sets, 12-15 Reps (Rest-pause on final set)
4 sets, 12-15 Reps (Rest-pause on final set)
3 sets, 12-15 Reps (Rest-pause on final set)
3 sets, 12-15 Reps (Rest-pause on final set)
3 sets, 25-30 Reps (Rest-pause on final set)
3 sets, 25-30 Reps (Rest-pause on final set)

In-Depth Training Guidance In-Depth Training Guidance icon

In-Depth Training Guidance


Shortcut to Size is a three-phase training program based on "microcycles" that help you progressively build muscle and strength each and every week. The plan includes four workouts per week, plus full workout videos throughout week one so you can see how Jim trains.

Nutrition Plan Nutrition Plan icon

Nutrition Plan


Shortcut to Size includes a precise, three-phase nutrition plan engineered to help you build muscle for six solid weeks. You'll also get a sample meal plan, food list, and an in-depth guide to effective meal replacements. Eat to grow!

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Meet the Coach

Jim Stoppani, Ph.D.

Jim Stoppani received his doctorate in exercise physiology with a minor in biochemistry from the University of Connecticut. Following graduation, he served as a postdoctoral research fellow in the prestigious John B. Pierce Laboratory and Department of Cellular and Molecular Physiology at Yale University School of Medicine, where he investigated the effects of exercise and diet on gene regulation in muscle tissue.

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Success Stories

See What Others Have Achieved

Jim's program has already changed thousands of lives. Here's what those who finished it have to say!

Jsereno78 testimonial

I outgrew most of my clothes and had to return a shirt because my arms didn't fit! Yeah, this program puts on size! Thanks Doc.

Elo170 testimonial

Thanks a lot, Doc. Got stronger, bigger, and more educated.

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Go Mobile!

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