CHEST: Bigger, Fuller, Stronger! Muscle Gain!

Goal: Muscle Gain advanced
Primary Chest
Secondary Triceps
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Get ready for the most intense chest workout of your life! This routine was designed to bring your workout to the next level and get you ready for more intense lifts. By combining burn sets with high volume and forced repetitions you will be able to make faster gains when it comes to strength and size. Be sure to drink plenty of water and definitely warm-up your shoulders before attempting this routine. Now the first set of your Barbell Bench Press and Incline Barbell Bench Press is going to be a “BURN SET”. This means you’re going to bench your max weight for 8 reps, then immediately drop the weight just enough so you can get under the bar and perform 8 more reps and you will repeat this drop three times. By doing this you’re going to really put your muscular endurance to the test while recruiting more muscle fibers for maximum chest stimulation! Are you ready Nation? Let’s see those GAINS! #HTH #SHFAthlete

This routine is designed to give anyone a great workout at the GYM.

This Routine Requires:

  1. Bench

  2. Barbell

  3. Dumbbells

  4. Medicine Ball

List of Exercises:

  • 6 exercises (3 supersets)

  • Rest 60 – 90 seconds between sets

  • Reps & sets will vary per exercise

Superset 1

  1. Barbell Bench Press (3 sets: 8 reps)

    Set one will be a BURN SET with 3 total drops

  2. Medicine Ball Diamond Push-Up (3 sets: 10 reps)

Superset 2

  1. Incline Barbell Bench Press (3 sets: 8 reps)

    Set one will be a BURN SET with 3 total drops

  2. Wide-Stance Push-Up (3 sets: 10 reps)

Superset 3

  1. Dip (3 sets: 15 reps)

  2. Plate Press (Dumbbells) (3 sets: 15 reps)

NOTE: Timestamps are available for each exercise in the info section of the video when watching on YouTube.

  • Rest 60 - 90 seconds between sets.

  • You can change the order of the exercises.

Remember, when doing this routine, workout at your OWN intensity.

  • This means if you cannot perform as many sets and reps as I do in the video, do as many as you can.

  • Complete 3 sets of each superset before moving to the next superset and the workout is finished once you perform the last superset.

  • This routine can be done 1 – 2 times a week.

IMPORTANT: Remember that your MEAL PLAN will determine 100% of your results! Be sure to check out the 8 minute demo for the SHF Meal Plan.

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My, I just finished Day 2 face! PPL


this workout kicked my ass, really enjoyed it  


Calendar link is broken, any way you can upload a different file or maybe pdf instead?


Hey Scott,

About to start the program today (delayed from Last week).

I'm not hitting a gym currently and using my gear at home, as such i don't have everything to hand, or equipment is a bit limited. Mainly cable machines.

Is there a free weight alternative you could suggest for the low to high cable fly?

My cable machine is a static fixed position pull down only.  

I can stack resistance bands, but I'd sooner use weights.

Any thoughts would be much appreciated.

Thanks in advance man!



Do you have a substitute for the Bulgarian split squat?



Do you have a substitute for the Bulgarian split squat?

Edit Delete Close

Hi Scott,

Do you have an alternative for the Bulgarian split squat? 


Hi Scott, I don't see a link explaining the C&R method ("If you missed my in-depth explanation that explains EXACTLY HOW my CHEAT & RECOVER TECHNIQUE works and WHY you should be training with it to maximize your muscle building potential, I’ll link to it RIGHT HERE.")  Is that still available?

Scott_Herman Edit Delete Close

@mtoomey79 I haven't uploaded the video yet. I'm going to release it when the app launches 😊 


Hey Scott, Hope all is well. First day of push B feels great man. Is there an alternative you would recommend for the leg lifts/ Knee rase. I work out in my home gym and have a bench, cable machine and ceiling mounted pull up bar if that helps. I hung from the pull up bar and did leg lifts instead but can not get near the required reps (plus it left my hands feeling crispy). Anywho thank you in advance. 

Scott_Herman Edit Delete Close

@elementalsigns If you have the pull-up bar, just keep doing the knee raise a few reps at a time until you get them all done man! If you can only do 10, then do 10, rest for 10 seconds, then do as many as you can, and repeat until you get to 20 reps before taking the full 30 second rest period. It's supposed to be hard 😉 


Just completed this one...
first round i thought, so far so good.

Should've never thought like that haha. Great routine!

Platinum is so much worth it!