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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 scot can i do this for using bench ,barbell and dumbbell ?


Been following you for a year man. Just Platinum'ed up. Starting this Monday. 


Just about to start day 1 - this is my first time trying a full programme rather than just making it up based on the muscle group I'm focusing on. I need to sort out my meal plan thought, it's already fairly healthy, just need the right quantities of protein, fats etc.... wish me luck!


you got this bro!!  Did you get to the @mealplan app yet?


what is alternative to low to high cable fly?



i have a cable machine but one side is busted and until they repair it.....couple of days....i just want to keep on track with the routine :)


oh ok, you can do it with dumbbells on an incline bench press if you want to stick with the low to high variation!


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Hey scott, sorry about the typo i didnt realize i did this.  Im need help logging into the meal plan app and i really need help getting started with the 12 week program i choosed. I am using wrestling shoes to lift.


no worries! bro you are GOLD, go here to upgrade to PLATINUM so you can use the app and see the entire program! 😁


Why isn't there a standing OHP in the push A workout?


@chrone, you can switch the seated shoulder press for it if you would like!


Hello!! I've noticed that in the PUSH PULL LEGS, there are certain exercises I will not be able to do the AMRAP, since i'll be at my limit after the barbell bench press of 7 7 6 4 3, can i drop it? and carry on with the other exercises normally?

or should i instead do another program to increase my basic strength first?


Ahh definitely can do it!! Just went through this!!! Did the AMRAP just fine! It was just a mental block! :-D 


I was about to ask why you couldn't do it @j1kler.. I knew you could!! Good job bro :-)


Hey Scott. So should I focus on only these exercises for my entire workout for that given day? Like when Im done with these should I be fine with only doing those?


Yes @oggaucho this routine is definitely enough for one day :-)


Excellent work out! I really appreciate the exercices with only 30 sec rest, I fill very Pump after that! 😀


The pump is unreal from these workouts @sebsystema! Makes a big difference with such short rest periods huh?


Scott, my arms look small when I'm wearing a T-shirt , but when I take it off and flex my arms the look really good.The question is,is it genetics or the lack of training the medial head of the triceps(learned about it 3 weeks ago)


It's probably just the t-shirt to be honest. If you're just buying generic t-shirts which aren't fitted in anyway, the sleeves tend to be bigger and your arm might not fill them out. Doesn't mean they don't look good, it's kind of an illusion because of the arm sleeves :-)