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 Sets Reps RI/sets RI/reps
1 Barbell Curl 3 10-12 2-3 mins 2 mins
2 Incline Dumbbell Curl 3 10-12 2-3 mins 2 mins
3 Close-Grip Bench Press 3 8-10 2-3 mins 2 mins
4 Triceps Pressdown 3 10-12 2-3 mins 2 mins
5 Squat 3 10-12 2-3 mins 2 mins
6 Leg Extension 3 10-12 2-3 mins 2 mins
7 Lying Leg Curl 3 10-12 2-3 mins 2 mins
8 Standing Calf Raise 2 15-20 1-2 mins 1 mins
9 Seated Calf Raise 2 15-20 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 Sets Reps RI/sets RI/reps
1 Squat 3 6-8 2-3 mins 2 mins
2 Leg Press 3 8-10 2-3 mins 2 mins
3 Leg Extension 3 12-15 2-3 mins 2 mins
4 Lying Leg Curl 3 12-15 2-3 mins 2 mins
5 Standing Calf Raise 3 20-25 1-2 mins 1 mins
6 Seated Calf Raise 3 20-25 1-2 mins 1 mins
7 Reverse Crunch 3 Failure 1-2 mins 1 mins
8 Crunch 3 Failure 1-2 mins 1 mins
9 Oblique Crunch 3 Failure 1-2 mins 1 mins

Workout 3: Pull Day

No Workout Sets Reps RI/sets RI/reps
1 Barbell Row 3 6-8 2-3 mins 2 mins
2 Lat Pulldown 3 8-10 2-3 mins 2 mins
3 Seated Cable Row 3 12-15 2-3 mins 2 mins
4 Barbell Shrug 3 6-8 2-3 mins 2 mins
5 Barbell Curl 3 6-8 2-3 mins 1 mins
6 Incline Dumbbell Curl 3 8-10 2-3 mins 2 mins
7 Preacher Curl 3 12-15 2-3 mins 2 mins
8 Wrist Curl 3 10-12 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 Sets Reps RI/sets
1 Barbell Row 3 4-6 2-3 mins
2 Lat Pulldown 3 6-8 2-3 mins
3 Seated Cable Row 3 15-20 1 mins
4 Barbell Curl 3 4-6 2-3 mins
5 Incline Dumbbell Curl 3 6-8 2 -3 mins
6 Preacher Curl 3 15-20 1 mins
7 Wrist Curl 3 12-15 1 mins
8 Reverse-Grip Wrist Curl 3 12-15 1 mins

Workout 3
No Workout Sets Reps RI/sets
1 Squat 3 4-6 2-3 mins
2 Leg Press 3 4-6 2-3 mins
3 Leg Extension 3 15-20 1 mins
4 Romanian Deadlift 3 4-6 2-3 mins
5 Lying Leg Curl 3 15-20 1 mins
6 Standing Calf Raise 3 25-30 1 mins
7 Seated Calf Raise 3 25-30 1 mins

Workout 4
No Workout Sets Reps RI/sets
1 Barbell Shoulder Press 3 4-6 2-3 mins
2 Smith Machine Upright Row 3 6-8 2-3 mins
3 Dumbbell Lateral Raise 3 15-20 1 mins
4 Dumbbell Rear Delt Raise 3 15-20 1 mins
5 Barbell Shrug 3 4-6 2-3 mins
6 Dumbbell Shrug 3 15-20 1 mins
7 Reverse Crunch 3 Failure 1 mins
8 Crunch 3 Failure 1 mins
9 Oblique Crunch 3 Failure 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