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Short Cut to Size Phase 1

by Aiden JM Kim
6 athletes joined

Program Description

Prepare muscles for heavier loads by focusing on high reps (12-15), proper form, and activating muscle growth through consistent volume.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 03, 2024 01:29
  • Last Edited
    Jun 18, 2025 10:26

Summary

Unlock your potential with the **Short Cut to Size Phase 1**, a focused 4-week program designed to pack on muscle and strength. Committing just four days a week, you'll engage in a variety of barbell and cable exercises targeting your chest, arms, and legs, ensuring balanced growth and definition. Each session incorporates effective techniques like rest-pause to maximize intensity and results. Get ready to elevate your training and transform your physique!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12-15 reps
60%
2
Incline Bench Press (Barbell)
3
12-15 reps
60%
3
Incline Fly Press (Dumbbell)
3
12-15 reps
60%
4
Cable Crossover
3
12-15 reps
60%
5
Tricep Pushdown (Cable)
3
12-15 reps
60%
6
Lying Tricep Extension (Barbell)
3
12-15 reps
60%
7
Overhead Tricep Extension (Cable)
3
12-15 reps
60%
8
Standing Calf Raise
4
25-30 reps
60%
9
Seated Calf Raise
4
25-30 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
9-11 reps
70%
2
Incline Bench Press (Barbell)
3
9-11 reps
70%
3
Incline Fly Press (Dumbbell)
3
9-11 reps
70%
4
Cable Crossover
3
9-11 reps
70%
5
Tricep Pushdown (Cable)
3
9-11 reps
70%
6
Lying Tricep Extension (Barbell)
3
9-11 reps
70%
7
Overhead Tricep Extension (Cable)
2
1
9-11 reps
9-11 reps
70%
60%
8
Standing Calf Raise
1
3
20-20 reps
20-25 reps
70%
70%
9
Seated Calf Raise
3
1
20-25 reps
25-25 reps
70%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Incline Bench Press (Barbell)
3
6-8 reps
75%
3
Incline Fly Press (Dumbbell)
3
6-8 reps
75%
4
Cable Crossover
3
6-8 reps
75%
5
Tricep Pushdown (Cable)
3
6-8 reps
75%
6
Lying Tricep Extension (Barbell)
3
6-8 reps
75%
7
Overhead Tricep Extension (Cable)
3
6-8 reps
75%
8
Standing Calf Raise
4
15-20 reps
75%
9
Seated Calf Raise
4
15-20 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
85%
2
Incline Bench Press (Barbell)
3
3-5 reps
75%
3
Incline Fly Press (Dumbbell)
3
3-5 reps
85%
4
Cable Crossover
3
3-5 reps
85%
5
Tricep Pushdown (Cable)
3
3-5 reps
85%
6
Lying Tricep Extension (Barbell)
3
3-5 reps
85%
7
Overhead Tricep Extension (Cable)
3
3-5 reps
85%
8
Standing Calf Raise
4
10-15 reps
85%
9
Seated Calf Raise
4
10-15 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12-15 reps
60%
2
Wide Grip Lat Pulldown
3
12-15 reps
60%
3
Standing Pullover (Cable)
3
12-15 reps
60%
4
Straight Arm Pulldown
3
12-15 reps
60%
5
Bicep Curl (Barbell)
3
12-15 reps
60%
6
Incline Curl (Dumbbell)
3
12-15 reps
60%
7
Bicep Curl (Cable)
3
12-15 reps
60%
8
Hip Thrust (Machine)
3
20-30 reps
60%
9
Abs Crunch (Bodyweight)
3
20-30 reps
RPE 6.5
10
Oblique Crunch
3
20-30 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
9-11 reps
70%
2
Wide Grip Lat Pulldown
3
9-11 reps
70%
3
Standing Pullover (Cable)
3
9-11 reps
70%
4
Straight Arm Pulldown
3
9-11 reps
70%
5
Bicep Curl (Barbell)
3
9-11 reps
70%
6
Incline Curl (Dumbbell)
3
9-11 reps
70%
7
Bicep Curl (Cable)
3
9-11 reps
70%
8
Hip Thrust (Machine)
3
15-20 reps
70%
9
Abs Crunch (Bodyweight)
3
20-30 reps
RPE 8
10
Oblique Crunch
3
20-30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
6-8 reps
75%
2
Wide Grip Lat Pulldown
3
6-8 reps
75%
3
Standing Pullover (Cable)
3
6-8 reps
75%
4
Straight Arm Pulldown
3
6-8 reps
75%
5
Bicep Curl (Barbell)
3
6-8 reps
75%
6
Incline Curl (Dumbbell)
3
6-8 reps
75%
7
Bicep Curl (Cable)
3
6-8 reps
75%
8
Hip Thrust (Machine)
3
10-15 reps
75%
9
Abs Crunch (Bodyweight)
3
20-30 reps
RPE 9.5
10
Oblique Crunch
3
20-30 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
3-5 reps
85%
2
Wide Grip Lat Pulldown
3
3-5 reps
85%
3
Standing Pullover (Cable)
3
3-5 reps
85%
4
Straight Arm Pulldown
3
3-5 reps
85%
5
Bicep Curl (Barbell)
3
3-5 reps
85%
6
Incline Curl (Dumbbell)
3
3-5 reps
85%
7
Bicep Curl (Cable)
3
3-5 reps
85%
8
Hip Thrust (Machine)
3
8-10 reps
85%
9
Abs Crunch (Bodyweight)
3
20-30 reps
RPE 9.5
10
Oblique Crunch
3
20-30 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
12-15 reps
60%
2
Lateral Raise (Dumbbell)
3
12-15 reps
60%
3
Front Raise
3
12-15 reps
60%
4
Rear Delt Fly (Cable)
3
12-15 reps
60%
5
Shrug (Dumbbell)
3
12-15 reps
60%
6
Seated Calf Raise
4
25-30 reps
60%
7
Calf Raise (Leg Press)
4
25-30 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
9-11 reps
70%
2
Lateral Raise (Dumbbell)
3
9-11 reps
70%
3
Front Raise
3
9-11 reps
70%
4
Rear Delt Fly (Cable)
3
9-11 reps
70%
5
Shrug (Dumbbell)
3
9-11 reps
70%
6
Seated Calf Raise
4
20-25 reps
70%
7
Calf Raise (Leg Press)
4
20-25 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
6-8 reps
75%
2
Lateral Raise (Dumbbell)
3
6-8 reps
75%
3
Front Raise
3
6-8 reps
75%
4
Rear Delt Fly (Cable)
3
6-8 reps
75%
5
Shrug (Dumbbell)
3
6-8 reps
75%
6
Seated Calf Raise
4
15-20 reps
75%
7
Calf Raise (Leg Press)
4
15-20 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
3-5 reps
85%
2
Lateral Raise (Dumbbell)
3
3-5 reps
85%
3
Front Raise
3
3-5 reps
85%
4
Rear Delt Fly (Cable)
3
3-5 reps
85%
5
Shrug (Dumbbell)
3
3-5 reps
85%
6
Seated Calf Raise
4
10-15 reps
85%
7
Calf Raise (Leg Press)
4
10-15 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12-15 reps
60%
2
Single Leg Press
3
12-15 reps
60%
3
Leg Extension
3
12-15 reps
60%
4
Romanian Deadlift (Barbell)
3
12-15 reps
60%
5
Lying Leg Curl
3
12-15 reps
60%
6
Hip Thrust (Machine)
3
20-30 reps
60%
7
Abs Crunch (Bodyweight)
3
20-30 reps
RPE 6.5
8
Plank
3
1 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
9-11 reps
70%
2
Single Leg Press
3
9-11 reps
70%
3
Leg Extension
3
9-11 reps
70%
4
Romanian Deadlift (Barbell)
3
9-11 reps
70%
5
Lying Leg Curl
3
9-11 reps
70%
6
Hip Thrust (Machine)
3
15-20 reps
70%
7
Abs Crunch (Bodyweight)
3
20-30 reps
RPE 8
8
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Single Leg Press
3
6-8 reps
75%
3
Leg Extension
3
6-8 reps
75%
4
Romanian Deadlift (Barbell)
3
6-8 reps
75%
5
Lying Leg Curl
3
6-8 reps
75%
6
Hip Thrust (Machine)
3
15-20 reps
75%
7
Abs Crunch (Bodyweight)
3
20-30 reps
RPE 8
8
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
85%
2
Single Leg Press
3
3-5 reps
85%
3
Leg Extension
3
3-5 reps
85%
4
Romanian Deadlift (Barbell)
3
3-5 reps
85%
5
Lying Leg Curl
3
3-5 reps
85%
6
Hip Thrust (Machine)
3
8-10 reps
85%
7
Abs Crunch (Bodyweight)
3
20-30 reps
RPE 9.5
8
Plank
3
1 mins
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
12-15 Reps
60%
2
Incline Bench Press (Barbell)
3 Sets
12-15 Reps
60%
3
Incline Fly Press (Dumbbell)
3 Sets
12-15 Reps
60%
4
Cable Crossover
3 Sets
12-15 Reps
60%
5
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
60%
6
Lying Tricep Extension (Barbell)
3 Sets
12-15 Reps
60%
7
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
60%
8
Standing Calf Raise
4 Sets
25-30 Reps
60%
9
Seated Calf Raise
4 Sets
25-30 Reps
60%
Day 2
1
Bent Over Row (Dumbbell)
4 Sets
12-15 Reps
60%
2
Wide Grip Lat Pulldown
3 Sets
12-15 Reps
60%
3
Standing Pullover (Cable)
3 Sets
12-15 Reps
60%
4
Straight Arm Pulldown
3 Sets
12-15 Reps
60%
5
Bicep Curl (Barbell)
3 Sets
12-15 Reps
60%
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
60%
7
Bicep Curl (Cable)
3 Sets
12-15 Reps
60%
8
Hip Thrust (Machine)
3 Sets
20-30 Reps
60%
9
Abs Crunch (Bodyweight)
3 Sets
20-30 Reps
@6.5
10
Oblique Crunch
3 Sets
20-30 Reps
@6.5
Day 3
1
Standing Shoulder Press (Dumbbell)
4 Sets
12-15 Reps
60%
2
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
60%
3
Front Raise
3 Sets
12-15 Reps
60%
4
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
60%
5
Shrug (Dumbbell)
3 Sets
12-15 Reps
60%
6
Seated Calf Raise
4 Sets
25-30 Reps
60%
7
Calf Raise (Leg Press)
4 Sets
25-30 Reps
60%
Day 4
1
Squat (Barbell)
4 Sets
12-15 Reps
60%
2
Single Leg Press
3 Sets
12-15 Reps
60%
3
Leg Extension
3 Sets
12-15 Reps
60%
4
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
60%
5
Lying Leg Curl
3 Sets
12-15 Reps
60%
6
Hip Thrust (Machine)
3 Sets
20-30 Reps
60%
7
Abs Crunch (Bodyweight)
3 Sets
20-30 Reps
@6.5
8
Plank
3 Sets
1 mins
@6.5