BeginnerFree

Short Cut To Size (from.Jim Stoppani)

· Oct 2025

51athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

4 days

Level

Beginner

Goal

Muscle, Strength

Equipment

Garage Gym

Session length

80 min

Power and Hypertrophy Program

Who it's for

Beginners new to structured strength training

Athletes focused on gaining both size and strength

Athletes who can train 4 days per week

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

Muscle engagement

Front

Back

Abs

9.9%

Upper Back

8.8%

Triceps

8.8%

Hamstrings

8.5%

Quadriceps

8.2%

Glutes

7.8%

Front Delts

7.8%

Chest

7.3%

Lats

6.9%

Biceps

6.7%

Calves

6.5%

Middle Delts

4.6%

Rear Delts

3.8%

Lower Back

2.2%

Adductors

0.9%

Forearms

0.9%

Abductors

0.4%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	3	12–15 reps	60%
2	Bench Press (Barbell)	2	AMRAP	60%
3	Incline Bench Press (Barbell)	2	12–15 reps	60%
4	Incline Bench Press (Barbell)	2	AMRAP	60%
5	Incline Chest Fly (Dumbbell)	2	12–15 reps	60%
6	Incline Chest Fly (Dumbbell)	2	AMRAP	60%
7	Cable Crossover	2	12–15 reps	60%
8	Cable Crossover	2	AMRAP	60%
9	Tricep Pushdown (Cable)	2	12–15 reps	60%
10	Tricep Pushdown (Cable)	2	AMRAP	60%
11	Lying Tricep Extension (Barbell)	2	12–15 reps	60%
12	Lying Tricep Extension (Barbell)	2	AMRAP	60%
13	Overhead Tricep Extension (Cable)	2	12–15 reps	60%
14	Overhead Tricep Extension (Cable)	2	AMRAP	60%
15	Standing Calf Raise	3	25–30 reps	60%
16	Standing Calf Raise	2	AMRAP	60%
17	Seated Calf Raise	3	25–30 reps	60%
18	Seated Calf Raise	2	AMRAP	60%

#	Exercise	Sets	Reps	Load
1	Bent Over Row (Dumbbell)	3	12–15 reps	60%
2	Bent Over Row (Dumbbell)	2	AMRAP	60%
3	Wide Grip Lat Pulldown	2	12–15 reps	60%
4	Wide Grip Lat Pulldown	2	AMRAP	60%
5	Standing Pulldown	2	12–15 reps	60%
6	Standing Pulldown	2	AMRAP	60%
7	Arm Pull Down	2	12–15 reps	60%
8	Arm Pull Down	2	AMRAP	60%
9	Bicep Curl (Barbell)	2	12–15 reps	60%
10	Bicep Curl (Barbell)	2	AMRAP	60%
11	Incline Curl (Dumbbell)	2	12–15 reps	60%
12	Incline Curl (Dumbbell)	2	AMRAP	60%
13	One-Arm High Cable Curl	2	12–15 reps	60%
14	One-Arm High Cable Curl	2	AMRAP	60%
15	Hip Thrust (Bodyweight)	2	20–30 reps	60%
16	Hip Thrust (Bodyweight)	2	AMRAP	60%
17	Abs Crunch (Bodyweight)	2	20–30 reps	60%
18	Abs Crunch (Bodyweight)	2	AMRAP	60%
19	Oblique Crunch	2	20–30 reps	60%
20	Oblique Crunch	2	AMRAP	60%

#	Exercise	Sets	Reps	Load
1	Seated Shoulder Press (Dumbbell)	3	12–15 reps	60%
2	Seated Shoulder Press (Dumbbell)	2	AMRAP	60%
3	Lateral Raise (Dumbbell)	2	12–15 reps	60%
4	Lateral Raise (Dumbbell)	2	AMRAP	60%
5	Front Raise	2	12–15 reps	60%
6	Front Raise	2	AMRAP	60%
7	Rear Delt Fly (Machine)	2	12–15 reps	60%
8	Rear Delt Fly (Machine)	2	AMRAP	60%
9	Shrug (Dumbbell)	3	12–15 reps	60%
10	Shrug (Dumbbell)	2	AMRAP	60%
11	Seated Calf Raise	3	25–30 reps	60%
12	Seated Calf Raise	2	AMRAP	60%
13	Leg Press	3	25–30 reps	60%
14	Leg Press	2	AMRAP	60%

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	3	12–15 reps	60%
2	Squat (Barbell)	2	AMRAP	60%
3	Single Leg Press	2	12–15 reps	60%
4	Single Leg Press	2	AMRAP	60%
5	Leg Extension	2	12–15 reps	60%
6	Leg Extension	2	AMRAP	60%
7	Romanian Deadlift (Barbell)	3	12–15 reps	60%
8	Romanian Deadlift (Barbell)	2	AMRAP	60%
9	Lying Leg Curl	2	12–15 reps	60%
10	Lying Leg Curl	2	AMRAP	60%
11	Hip Thrust (Bodyweight)	2	20–30 reps	60%
12	Hip Thrust (Bodyweight)	2	AMRAP	60%
13	Abs Crunch (Bodyweight)	2	20–30 reps	60%
14	Abs Crunch (Bodyweight)	2	AMRAP	60%
15	Plank	2	1 min	60%
16	Plank	2	AMRAP	60%

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, Short Cut To Size (from.Jim Stoppani) 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 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 80 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.

Short Cut To Size (from.Jim Stoppani) 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.

Short Cut To Size (from.Jim Stoppani) 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

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Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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