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Goal: Muscle Gain intermediate
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Leg day has arrived! Save the best for last right? At this point your body has been beaten and battered like never before, but the journey is not over yet! We are going to hit your central nervous system hard with some heavy squats to build strength and then go into the high volume portion of the routine to build some serious muscle. Keep those rest periods short and UNLEASH YOUR INNER BEAST!

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

This Routine Requires:

  1. Bench
  2. Barbell
  3. Machine
  4. Dumbbell

List of Exercises:

                  EXERCISE                                Sets            Rep Goal                    Rest

Barbell Squat                                               5               7, 7, 6, 4, 3                 2-3 min

Barbell Squat AMRAP                                  1                 20 - 30

Barbell Glute Bridge                                    4                 8 to 10                      60 sec.

Stiff-Leg Deadlift                                          4                 8 to 10                      60 sec.

Seated Leg Extension                                 5                 8 to 10                      30 sec.

Prone Leg Curl / Seated Leg Curl              5                 8 to 10                      30 sec.

Single-Leg Dumbbell Step-Up                    5           8 to 10 per side             30 sec.

Barbell Calf Raise                                        5                     20                         30 sec.

Seated Calf Raise (Close Stance)               5                     20                         30 sec.

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


Scott, any alternatives for the barbell upright row?  I have a pain in my right shoulder, at the end of the movment (when the bar is up). Tried dumbbell, it was even worse.   Appreciate the help.  I just started this program, I might have more questions as I progress.




Hi Scott, I just encouraged myself and started your push, pull, legs program today. I have been in the gym for 1 month now, but have trained for some years before after I left it for 8 months. I'm the skinny type of body guy, so I was wondering that if instead of doing the circuit day, I could start with the push, pull, legs again and rest in the seventh day, as you suggested in a video of you, I think. 

Thanks for all the help and tips you give to us! keep up with the good work! Greetings from Mexico.


You sure can!  Circuits are optional, mainly there for you just in case you start holding more BF and need to shred a bit!


Thanks Scott! already finished week 1. Looking for the 12 week program!


awesome!! Keep up the great work!!!


for the Single-Leg Dumbbell Step-Up, is there any alternatives,?? my gym doesn't have the box..


you can do the same thing on a bench!


Hi Scott.  Just about to start your ppl routine this week but as I have mentioned a few times on Facebook I have a knee injury (pft irritation of the trimline, whatever they means) so my question is should i avoid heavy compound lifts until the pain has gone or go through the motions with a lighter weight. People are telling me to avoid squats and lunges


Hard to say without knowing the extent of your injury.  If anything try to go light through the motions on leg exercises and maybe pick up a pair of these knee sleeves for support.  Let me know how you feel after trying to routine.  Listen to your body and you will be ok! 😁 


Hi Scott you don't include leg press in your leg routines leg press and squats are the two best exercises for the quads for size. Again Scott many thanks.


They basically do the same thing.. but the squat is the superior movement.  That is why!


Hey Scott,

Unfortunately I've re-injured my hamstring in a soccer game on the weekend and I will be out of play for at least a few weeks. Would you advise that I just skip the leg day of this program until my physiotherapist advises that it is good to get back into it, or should I do something else on the leg day? Also may have to take it easy on the circuits until the initial pain is gone.



hrmm.. depends on the injury.  Did you pull it, tear it?  What happened?


Luckily it was just a grade-one pull of the hamstring - happened while running during a soccer game. I'm currently going to the physiotherapist for it on a weekly basis. 


oh ok good!  At least you will heal up quick!  


Completed! Kudos Scott. I just finished a 12 week transformation by a Mr Olympia and most workouts were :45 min same pull, push, legs and cardio. Let me just say after 1 complete week on your program I already feel a difference. AND your workouts are not :45. More like 1:45. Thanks man!


That's because for natural lifters like us.. we have to put REAL work in to see them gains!!  Thanks my bro!! Keep up the great work and post those progress pics on your profile @superhicks!


Hey sorry I'm late to the party, for your reps and sets like 7,7,6,4,3 am I adding weight to each set? And roughly what weight should tje AMRAP be?

Thanks! :)


ALWAYS try to add weight, for the 7,7,6,4,3 I suggest a spotter so you can really push it!!!  and for the AMRAP.. whatever you can do for 20-30 reps s what you should be using.. might take 1 or 2 times doing this workout to get a handle on it. :-D


Hey @scott_herman for the first exercise do I do all 7,7,6,4,3 reps consecutively. Or do I rest 2-3 minutes in between each one


@omarangulo17 rest 2-3 minutes inbetween each set. For example...

Set 1 - 7 Reps

Rest 2-3 minutes

Set 2 - 7 Reps

Rest 2-3 minutes

Set 3 - 6 Reps

Make sense?


Ok thank you. I've been doing that just wanted to make sure I was doing it right


Happy to help, keep up the great work! :-)


Bro in my normal leg routine I can do barbell squats with 15kg on each side and reps are like 15,15,12 and b4 I start weightlifting I do air squats as warmup 4 sets of 20 with no probpem it feels easy. I just wanted to ask how much should lift on the barbell squats now with ur plan. Sorry for this long question


Awesome @achu07, so pumped to see you progressing so fast! Now if you could just get a profile photo up!! lol :-D


I succesfully did it and reached 35+35kg. 😁 . And I uploaded 2 photos pls check. I dont know how to pose. :p