Jim Stoppani: Full-Body Shortcut to Size Workout

Jim has a KILLER workout plan!

By Jim Stoppani, PhD

S2S Set Counts

On the first exercise for each major muscle group on the focus day, you’ll do 3 sets total. For all other exercises for that muscle group, as well as all non-focus muscle groups, you’ll have the option of doing 2 or 3 sets. If you’re still relatively new to training (at a beginner or intermediate level) err on the side of fewer sets.

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Likewise, if you’re experienced but would prefer to keep the workouts shorter or are feeling fatigued on a given day, go with 2 sets instead of 3. For those with a lot of training experience who want to really push the results forward, aim for 3 sets on all exercises.

S2S Periodization

As with the original Shortcut to Size, this program uses linear periodization, meaning the weight progressively gets heavier each “microcycle”—which in this case is every week.

Week 1 starts with 12-15 reps per set, then in Week 2 the weight increases to drop the rep range to 9-11 per set. In Weeks 1 and 2, you’ll also add a rest-pause set after reaching muscle failure on the last set of each exercise, be that set #2 or set #3.

In Week 3, the weight increases again to limit reps to 6-8 per set, followed by another weight increase in Week 4 to lower the reps to 3-5 per set. In Weeks 3 and 4, you’ll do one drop set on the last set of each exercise.

Throughout the four weeks, you’ll get the benefit of all rep ranges—high to low. The first two weeks focus more on muscle growth and strength endurance, whereas the final two weeks focus more on strength gains. This constant change of weight and rep ranges helps prevent stagnation.

Once you’ve completed Week 4, you have the option of returning to Week 1 and repeating from 12-15 reps. However, you’ll be able to use significantly more weight to complete the same number of reps. Feel free to repeat the 4-week program one or two more consecutively.

S2S Exercises

I made a few minor exercises changes from the original Shortcut to Size for the full-body version—for example, reverse-grip bench press for upper chest instead of incline bench press, and bent-over barbell rows instead of dumbbell rows.

But where exercises are concerned, feel free to substitute in comparable movements for those listed. As you’ll see in the workouts below, the exercises remain the same in all four weeks. If you want to change things up, feel free. Do dumbbells instead of cables, or swap in a machine move in place of a barbell. Just do your best to mimic the movement listed; for instance, if you want to do cable crossovers instead of dumbbell incline flyes, put the cable pulleys on the low setting to mimic the incline and target the upper pecs.

S2S Rest Periods

How long you should rest between sets depends on your goal. If your primary objective is strength, rest 2-3 minutes tops between sets. If fat loss is the goal, rest 1 minute or less between all sets; better yet, superset your exercises. I recommend doing the first exercise for the focus muscle group on its own for three straight sets. After that, you can start super setting.

For example, in Workout 2, do bent-over rows on its own, then superset opposing muscle groups after that—wide-grip pulldowns with dumbbell bench press; standing pulldowns with step-ups; straight-arm pulldowns with rear delt raises; shrugs with toe raises; concentration curls with overhead extensions; the two ab exercises paired together (hip thrusts and crunches); and forearms on their own or included with abs.

With the addition of full-body training to S2S, while staying true to the mass-building periodization of the original, you can think of this program as a Shortcut to Size and Leanness!