Intermediate–AdvancedFree

Jim Stoppani's 6 week Shortcut to shred

Cardio acceleration is critical to Shortcut to Shred. It will fire up your fat-burning furnace like nothing else. Cardio acceleration is a technique that co

Eric D.· Jan 2025

158athletes running this program

iOS & Android

Overview

Length

6 weeks

Days / week

6 days

Level

Intermediate, Advanced

Goal

Women's, Muscle

Equipment

Garage Gym

Session length

70 min

Cardio acceleration is critical to Shortcut to Shred. It will fire up your fat-burning furnace like nothing else. Cardio acceleration is a technique that combines high-intensity cardio and resistance training into one fast-paced workout. Instead of resting between your lifts, you will do cardio between every single set. Simply put, you’ll lift one set of a prescribed exercise, such as bench press, and then immediately follow it with one minute of cardio. Cardio effectively replaces your rest periods. Now, I don’t mean you have to rack the barbell, run across the gym, and jump on a treadmill or stationary bike. Your cardio acceleration exercises can be as simple as running in place next to the bench. You can also jump rope, perform dumbbell cleans, step-ups, or any combination of full-body exercises. Whatever you do, the point is to move for an entire minute. Between each set, you’ll do one minute of a cardio acceleration exercise. If you’re new to fitness and find that one minute is too long, you can reduce the time to 30 seconds, or go at a slower pace. The goal is to gradually increase the time you spend doing high-intensity cardio. You want to keep each cardio acceleration minute as intense and demanding as possible.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 6 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Upper Back

11.4%

Triceps

11.4%

Front Delts

10.5%

Chest

10.2%

Biceps

9.8%

Lats

8.3%

Middle Delts

6.6%

Abs

5.8%

Calves

5.1%

Hamstrings

4.9%

Quadriceps

4.7%

Forearms

3.8%

Glutes

3.8%

Rear Delts

1.8%

Adductors

0.9%

Lower Back

0.9%

Abductors

0.1%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	4	10 reps	@7
2	Incline Bench Press (Dumbbell)	3	10 reps	@7
3	Decline Bench Press (Barbell)	3	10 reps	@7
4	Dip (Bodyweight)	4	10 reps	@7
5	Bench Press (Close Grip)	4	10 reps	@7
6	Cable Crunch	3	10 reps	@7
7	Hip Thrust (Barbell)	3	10 reps	@7

#	Exercise	Sets	Reps	Load
1	Seated Military Press (Barbell)	4	10 reps	@7
2	Standing Shoulder Press (Dumbbell)	3	10 reps	@7
3	Upright Row (Barbell)	3	10 reps	@7
4	Squat (Barbell)	4	10 reps	@7
5	Stiff Leg Deadlift	3	10 reps	@7
6	Walking Lunge (Dumbbell)	3	10 reps	@7
7	Standing Calf Raise	3	10 reps	@7
8	Seated Calf Raise	3	10 reps	@7

#	Exercise	Sets	Reps	Load
1	Bent Over Row (Barbell)	4	10 reps	@7
2	Bent Over Row (Dumbbell)	3	10 reps	@7
3	Seated Row (Cable)	3	10 reps	@7
4	Shrug (Barbell)	4	10 reps	@7
5	Bicep Curl (Barbell)	3	10 reps	@7
6	Preacher Curl (EZ Bar)	3	10 reps	@7
7	Reverse Bicep Curl (EZ Bar)	3	10 reps	@7
8	Wrist Curls	3	10 reps	@7

#	Exercise	Sets	Reps	Load
1	Incline Chest Fly (Dumbbell)	3	15 reps	@7
2	Chest Fly (Dumbbell)	3	15 reps	@7
3	Cable Crossover	3	15 reps	@7
4	Tricep Rope Push Down (Cable)	3	15 reps	@7
5	Overhead Extension (Dumbbell)	3	15 reps	@7
6	Lying Tricep Extension (Barbell)	3	15 reps	@7
7	Abs Crunch (Bodyweight)	3	15 reps	@7
8	Side Crunch (Cable)	3	15 reps	@7

#	Exercise	Sets	Reps	Load
1	Lateral Raise (Dumbbell)	3	15 reps	@7
2	Front Raise	3	15 reps	@7
3	Lateral Raise (Cable)	3	15 reps	@7
4	Leg Extension	4	15 reps	@7
5	Leg Curl	4	15 reps	@7
6	Seated Calf Raise	3	15 reps	@7
7	Calf Raise (Leg Press)	3	15 reps	@7

#	Exercise	Sets	Reps	Load
1	Lat Pulldown	3	15 reps	@7
2	Underhand Lat Pulldown	3	15 reps	@7
3	Straight Arm Pulldown	3	15 reps	@7
4	Shrug (Dumbbell)	4	15 reps	@7
5	Incline Curl (Dumbbell)	3	15 reps	@7
6	Bicep Curl (Cable)	3	15 reps	@7
7	Reverse Wrist Curl (Dumbbell)	3	15 reps	@7

Weeks 2–6 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Jim Stoppani's 6 week Shortcut to shred is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Jim Stoppani's 6 week Shortcut to shred is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Jim Stoppani's 6 week Shortcut to shred is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

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