Short Cut to Size Phase 1
Laying the Foundation: Build Strength, Perfect Form, and Prime Your Muscles for Growth.
Overview
Who it's for
Muscle engagement
| # | 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% |
| # | 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 | @6.5 |
| 10 | Oblique Crunch | 3 | 20–30 reps | @6.5 |
| # | 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% |
| # | 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 | @6.5 |
| 8 | Plank | 3 | 1 min | @6.5 |
Weeks 2–4 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 Phase 1 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 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.
Short Cut to Size Phase 1 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 4 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 Phase 1 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
