Join Now



Today we are going to be focusing on Chest, Triceps, Shoulders & Abs. To begin, you are going to work on increasing your bench press strength and then go right into the high volume portion of the workout to focus on building muscle. It is IMPERATIVE that you follow these rest periods perfectly. The short rest periods are going to be vital to keeping the intensity high throughout the entire routine. Be sure to drink lots of water and give every set EVERYTHING you’ve got!

The SHREDDED 12 Week Transformation Challenge has BEGUN!

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

This Routine Requires:

  1. Bench

  2. Cables

  3. Barbell

  4. Dumbbells

List of Exercises:

           EXERCISE                                     Sets                Rep Goal              Rest

Barbell Bench Press                                  5                  7, 7, 6, 4, 3            2 - 3 min

Barbell Bench Press AMRAP                     1                     20 - 30

Seated Dumbbell Shoulder Press             4                      8 to 10              60 sec.

Dumbbell Skull Crusher                             4                      8 to 10              60 sec.

Low-To-High Cable Fly                               5                      8 to 10              30 sec.

V-Bar Pushdown (or rope)                          5                      8 to 10              30 sec.

Incline Dumbbell Rear Fly                          5                      8 to 10              30 sec.

Ab Pulldown                                                5                        30                  30 sec.

Deep Crunch / Decline Crunch                  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.


Hi scott 

I just want to ask you when is the next challenge


January will be the next challenge.. But my new program will be out before then!


Scott I only have one cable low/high, so I can't do the low to high cable fly... I tried one arm at a time but I don't think that is accomplishing the goal.  Is there an alternative? thanks


Hey @gtatki, you can substitute that exercise for incline dumbbell flys!  Let me know how you do!


Hi Scott how do i accept first free month plantinum id 


Go to MY ACCOUNT and upgrade to platinum with the code FREEFITNESS 😁 


Hi everyone, can someone please clarify for me. On the 7,7,6,4,3 excercise is completing all reps classed as 1 set? Or do i do 7, rest,7 etc so 1 set of 7 1 set of 6? Thank in advance


yes the second part of your comment is correct "Or do i do 7, rest,7 etc so 1 set of 7 1 set of 6? Thank in advance" just MAKE SURE you rest 2 - 3 minutes between sets like the program say on these ets.  That is very important to progress with your strength!


Brilliant Thank you, it all became pretty clear after actually doing the workout last night, not sure i could have done it any other way. great session really enjoyed it


No worries @jamie99!  Happy to help!


Is it okay to substitute the BB bench for a DB bench? I don't have a spotter.


 Hey guys. 

New to the forums. My gym doesn't allow the ab pull down on their cable machines. Is there an alt exercise I could do instead? 


How about a weight crunch on an exercise ball... also... that is a REALLY DUMB rule... did they say why?! 😁 


Hey Scott, the gym I goto is pretty small and usually I am the only one in there working out. So I don't have access to spotters when doing bench and opted to doing dumbbell Bench press as a substitute for the barbell bench press that is on the Push-A. Wanted to hear what your thought are on that

Also, I have been experiencing some sharp back pain when doing the decline crunches and was wondering what might be the issue  


Hey @jay5679, that is totally ok.  You got to do what you got to do!  As for decline crunches... maybe try stretching out a bit more and if you still have pain, switch to a floor crunch!


Hi Scott, I'm starting your PPL workout and am so excited! 

Just one quick question. I noticed that there are really only two chest exercises in your push workouts. Sticking to the PPL routine, is it really enough to work your chest muscles 4 exercises in a week (2x for each of the 2 PPLs I can fit in in a week) to see gains?

Along the same lines, since you need different chest exercises to work different parts of your chest (i.e. incline press vs. regular bench press), I'm wondering if I would need to do more than the suggested routine!

Thanks, Scott!


Yes of course.  PPL workouts  are structured a bit different.  Also, remember you are keeping the  volume high on those exercises, even though there is only 2 per workout.   I promise you will see gains!  Just make sure you are eating enough  food!


Hey Scott, long time man., years even haha. Hope you're doing well. Just signed back up to platinum and working out again. Only thing is I workout at home and can't do the cable fly and v bar push down. What can I substitute that with please?


Welcome back my bro!!! 😁   You can do dumbbell flys on an INCLINE bench and for v-bar you can do close-grip benchpress! 😁 


Hey Scott.

I'm not sure if anyone posted this before or asked you this before, but i will ask you anyways!

Do i need to follow the exercises directly after your schedule? I mean i will follow everything as it is, but if the machine/dumbbells or  whatever are occupied? should i move on to the next exercise and then go back  to the previous?  Does that destroy any balance or something during the training?


the most important thing is to make sure you do the first two exericises in order.... for the rest.. you can switch them up if needed... but if you can do them in order, try to!