Shortcut to Size

This program is based on the training concept called periodization. Periodization is the method of changing up your training at specified time points. The very first periodized scheme to be used with weights is called Linear Periodization (also known as Classic Periodization). That simply means that you start with light weight and high reps and as the program progresses the weights used get heavier and heavier and the reps completed per set get fewer and fewer.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Incline Bench Press (Barbell)

Incline Chest Fly (Dumbbell)

Cable Crossover

Tricep Pushdown (Cable)

Lying Tricep Extension (Barbell)

Overhead Extension (Dumbbell)

Standing Calf Raise

Seated Calf Raise

Seated Row (Machine)

Wide Grip Lat Pulldown

Lat Pulldown

Straight Arm Pulldown

Bicep Curl (Barbell)

Incline Curl (Dumbbell)

Preacher Curl (Barbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Front Raise

Rear Delt Fly (Machine)

Shrug (Dumbbell)

Calf Raise (Leg Press)

Squat (Barbell)

Leg Press

Leg Extension

Lying Leg Curl

Romanian Deadlift (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Dumbbell)

Underhand Lat Pulldown

Seated Row (Cable)

Preacher Curl (Dumbbell)

Hammer Curl

One Arm Lateral Raise (Dumbbell)

Upright Row (Cable)

Shrug (Barbell)

Front Squat (Barbell)

Leg Curl

Bench Press (Close Grip)

Upright Row (Dumbbell)

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