Literally millions of people have completed my Shortcut To Size program and gained significant amounts of lean muscle mass while getting stronger and even leaner.
Now, I’m taking the S2S template and turning it into a 5-days-a-week program to promote even greater fat-burning, while taking nothing away in terms of building muscle size and strength.
It’s still Shortcut to Size—just with the added element of full-body training to help take your get-lean efforts to the next level.
S2S Split Differences
While my original body part-split version of Shortcut to Size trains each muscle group once a week via four workouts, my full-body version, as the name implies, hits each major muscle group five times weekly—every body part trained in every workout, five times a week.
That said, within the full-body scheme, certain muscle groups will receive greater focus over others in each workout. To be more specific, each training session will include a “focus” on two body parts, where you’ll do 2-5 exercises for each of the two muscle groups (four or five exercises for large body parts, 2-3 for smaller ones); all other muscle groups in the workout will get only one exercise per.
Here’s how the muscle group focuses will go day-to-day in all four weeks of the program:
Workout 1: Chest and Calves Focus (4 chest exercises, 2 calf exercises)
Workout 2: Back and Abs Focus (4 back exercises, 2 ab exercises)
Workout 3: Shoulders and Traps Focus (4 shoulders exercises, 2 trap exercises)
Workout 4: Triceps and Biceps Focus (3 triceps exercises, 3 biceps exercises)
Workout 5: Legs and Calves Focus (5 leg exercises, 2 calf exercises)
With this format, you can focus on each major muscle group once per week with higher volume and intensity techniques but still hit all muscle groups in every workout to keep the metabolic and anabolic genes activated throughout the entire body to maximize fat loss while adding size and strength. The only exceptions to this rule concern calves and forearms. Calves actually receive focus twice per week, since most people can probably use the extra calf work; and forearms don’t get any extra attention, since they get plenty of stimulation through one isolation exercise per workout, plus biceps work.
The muscle pairings are slightly different in the full-body version versus the original Shortcut to Size, which had you training chest and triceps together in Workout 1, back and biceps in Workout 2, shoulders in Workout 3, and legs in Workout 4. Here, I separated triceps from chest and biceps from back and added a separate arm-focused day (Workout 4) before the legs-focused routine (Workout 5). This way, the workouts are shorter and the muscle groups are split up more over the course of the week.