Shortcut to Size
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 12–15 reps | 70% |
| 1 | 0–15 reps | 70% | ||
| 2 | Incline Bench Press (Barbell) | 3 | 12–15 reps | 70% |
| 1 | 0–15 reps | 70% | ||
| 3 | Incline Chest Fly (Dumbbell) | 3 | 12–15 reps | 70% |
| 1 | 0–15 reps | 70% | ||
| 4 | Cable Crossover | 3 | 12–15 reps | 70% |
| 1 | 0–15 reps | 70% | ||
| 5 | Tricep Pushdown (Cable) | 3 | 12–15 reps | 70% |
| 1 | 0–15 reps | 70% | ||
| 6 | Lying Tricep Extension (Barbell) | 3 | 12–15 reps | 70% |
| 1 | 0–15 reps | 70% | ||
| 7 | Overhead Extension (Dumbbell) | 3 | 12–15 reps | 70% |
| 1 | 0–15 reps | 70% | ||
| 8 | Standing Calf Raise | 4 | 25–30 reps | 50% |
| 9 | Seated Calf Raise | 4 | 25–30 reps | 50% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Row (Machine) | 4 | 12–15 reps | 70% |
| 1 | 0–15 reps | 70% | ||
| 2 | Wide Grip Lat Pulldown | 3 | 12–15 reps | 70% |
| 1 | 0–15 reps | 70% | ||
| 3 | Lat Pulldown | 3 | 12–15 reps | 70% |
| 1 | 0–15 reps | 70% | ||
| 4 | Straight Arm Pulldown | 3 | 12–15 reps | 70% |
| 1 | 0–15 reps | 70% | ||
| 5 | Bicep Curl (Barbell) | 4 | 12–15 reps | 70% |
| 1 | 0–15 reps | 70% | ||
| 6 | Incline Curl (Dumbbell) | 3 | 12–15 reps | 70% |
| 1 | 0–15 reps | 70% | ||
| 7 | Preacher Curl (Barbell) | 3 | 12–15 reps | 70% |
| 1 | 0–15 reps | 70% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 4 | 12–15 reps | 70% |
| 1 | 0–15 reps | 70% | ||
| 2 | Lateral Raise (Dumbbell) | 3 | 12–15 reps | 70% |
| 1 | 0–15 reps | 70% | ||
| 3 | Front Raise | 3 | 12–15 reps | 70% |
| 1 | 0–15 reps | 70% | ||
| 4 | Rear Delt Fly (Machine) | 3 | 12–15 reps | 70% |
| 1 | 0–15 reps | 70% | ||
| 5 | Shrug (Dumbbell) | 4 | 12–15 reps | 70% |
| 1 | 0–15 reps | 70% | ||
| 6 | Seated Calf Raise | 4 | 25–30 reps | 50% |
| 7 | Calf Raise (Leg Press) | 4 | 25–30 reps | 50% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 12–15 reps | 70% |
| 1 | 0–15 reps | 70% | ||
| 2 | Leg Press | 3 | 12–15 reps | 70% |
| 1 | 0–15 reps | 70% | ||
| 3 | Leg Extension | 3 | 12–15 reps | 70% |
| 1 | 0–15 reps | 70% | ||
| 4 | Lying Leg Curl | 3 | 12–15 reps | 70% |
| 1 | 0–15 reps | 70% | ||
| 5 | Romanian Deadlift (Barbell) | 4 | 12–15 reps | 70% |
| 1 | 0–15 reps | 70% |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Shortcut to Size is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full 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 60 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.
Shortcut to Size is structured around 4 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Shortcut to Size 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.
Get started
