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Goal: Muscle Gain intermediate
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Downlodadable Resourses Routine Exercises


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.


So, I have a question...I just recently started getting into muscle building, and I'm really pretty stoked about it although I feel like the loan woman in the weight section most of the time at my gym... but doing bench presses I'm----um....a total weakling? Even with an empty barbell my AMRAP record is 12ish? Definitely no where close to 20-30. Any suggestions on how to improve here? Is it better to incorporate something like dumbbell bench presses with a slightly lighter weight to get some more sets in or just do what I can with the barbell for now? 


Been out of the gym a year with various things. Started this yesterday. Feel sore today but such a great workout though I have to adapt the schedule a bit around my job. Looking forward to tomorrow.


@spuggy glad you are back in the gym my friend! Don't worry, the program is set up so that the first month eases you into it 😊 Maybe you will have to start working out in the morning! 😁 


It's more due to the shift rotations with my work. May be longer between workouts sometime. Just done Pull today. I think I am going to hate you in the morning! lol. Loving it so far though, thanks Scott.


@spuggy that's OK, just fit in what you can, when you can! Enjoy your sore back tomorrow 😋 


Hey Scott, 

I have multi-directional instability in my rotator cuff, and cannot play this high school baseball season.  I am not allowed to lift anything that involves heavyweight shoulder activity, however, I would like to increase the muscle in my chest.  What are some good exercises I can do for my chest that will not use any shoulder activity? Thanks.


@evanpogue hey Evan. Unfortunately, basically any chest exercise you do will involve some shoulder activity to some degree, because you're always going to need some shoulder adduction to activate the pecs. Whether you bench, do a fly, or even do a svend press, the shoulders will be working to some degree. Is it a case of you trying some different exercises to see what puts the least amount of stress on your shoulder? Are you doing some mobility to correct the rotator cuff instability?


I did this workout for the first time today and it was just great! It's much more focused than what I was doing before and I got a great workout! It's super. I'm going to keep going!


Once I've made some progress maybe I'll put some pictures up. I have a long way to go. :P


@btipling Make sure to add some "Before" photos :)


@btipling before photos are good to so you can see just how far you've come at the end of the program!


Hey Scott, I was just wondering if it was possible to pay a flat fee to get just your push pull legs program. Sorry if that's a dumb question lol, I just figured it'd be worth it to ask just in case.


@joshmcnair soo... you don't want to be PLATINUM? haha. That's kind of the point of being a PLATINUM member my bro, to have access to the programs and the @mealplan app and all the @exclusive content!


Just finished my second week of push A. And i am already seeing results. Just wanted to ask really quick my left arm seems a bit weaker than my right. While i was doing skull crushers my left arm gave out around 7 reps in and my right was able to push through. Any advice on how i can correct the muscle imbalance thanks!


@chrisalta94 you need to let your weaker arm dictate how much weight you lift for your given rep range. If you can handle 30lbs with your right arm for 8-10 reps, but only 25lbs with your left, then use 25lbs. Ideally, your right arm should maintain as your left arm gets stronger and catches up.


Thank you! Ill be sure to try that out next time. 


@chrisalta94 you're welcome! Hope it helps!


Hey Scott , i don't have the equipement to do the Low-To-High Cable Fly witch one i should do instead? Can replace for the Flat Dumbbell Fly ?  


@pinguindiniz replace it with an incline dumbbell fly to still hit that upper chest hard!


Hey Scott. these are some really good exercises and gets me pumped really fast. But i have a question: for bench press it is recommended to use Barbells, but my gym doesnt have much bench presses, so i did them today with Dumbbells, is that alright or should i wait so i can use the Barbell instead.

I would love to hear your opinion and recommendation


@alexander22 you can use dumbbells if you need to, sure! Sometimes you have to work with what you have. But if you have access to a barbell, use that because it's strength focused and you want to lift as much as possible. Maybe work in with someone else on the bench press if you have to?


i have 1 more question, might be a bit weird/dumb one but im asking anyway.

With the first exercise the Barball Bench Press, its 5 sets with 7,7,6,4,3, but is that the amount of reps you do each set?

Or does that mean: Set 1:7 reps, Set 2: 7 Reps and so on? if that is the case i can double the weight 


@alexander22 each number relates to a given set, so it's what you said last - Set 1 = 7 Reps, Set 2 = 7 Reps, Set 3 = 6 Reps, Set 4 = 4 Reps, Set 5 = 3 Reps. You should be aiming to increase the weight as you perform each set, but you should still be pushing it on each set, so the increase in weight shouldn't be massive. The first set of 7 should be hard, but you should have maybe 3-4 reps left in the tank. Then you increase the weight so you only have 1-2 reps in the tank for set 2, and keep increasing the weight like that from there so that you basically max out for the given rep numbers, with maybe 1 rep left in the tank max. Hope that helps!


Hey Scott.  I'm currently finishing up on another routine right now.  Its done real well but chest has lagged a slight bit.  Im a believer in sticking with routines for a good while, but big family vacation at a beach house this year and I would like some real notice on the chest.  I was thinking of doing the PPL route but turn it into a Push, Pull,  Rest, Legs, Chest, Rest, Rest.  I want to make sure I really smash the chest.  Dead lifts, squats, curls, and rows are going up in strength and size but want some poping pecs this summer.  I hate the idea of only hitting legs once a week but I can sacrifice till summer.  What do you think?? 


@zeke_be well if you don't want to sacrifice hitting legs twice a week, you could always do a Push, Pull, Legs, Rest, Upper, Lower, Reest routine. That would mean you only get 2 rest days, but you'd still be able to hit everything twice a week, and maybe your upper day could be mostly chest focused with some back etc. Would that work with your schedule? Or do you need those 3 rest days?


I didn't even think about the Upper Lower part


@zeke_be well that is an option if you want to give it a shot!


Hey Scotty, what up man. First off I like your Youtube videos, it's clear you know what you're talking about with regards to fitness, nutrition, supplements, etc. Thank you for the help so far. I especially like the all-natural gym etiquette you live by, or at least staying away from roids. I'm starting your PPL program tomorrow. One thing I was curious about is warm-up routines. I just watched your "Ultimate warmup upper muscle activator" and "fast twitch igniter" with Jack, they seem like great warm-ups. Maybe it would be a good idea to mention those in the description on this page, as well as in the PDF/Excel for Push A.  On that note, do you have anything on back warm-up routines? Hope all is well, cheers!


Hey @seansilvestri thanks for the support and kind words man! That's actually not a bad idea, I do get a lot of questions about warm ups. Genereally I like to do a shoulder warm-up before every routine, and then just do some light sets (about 2-4 sets) of my first exercise for a given day to warm-up as well. So that would be my suggestion for your back warm-up, and if you haven't seen the shoulder warm-up video I'll post it here for you.


Thanks Scott, I'll give the shoulder warm up a try today. Going to need to get a pink band lol. Hey man I've also talked to several people at the gym (steam room and Jacuzzi followed by cold shower sessions) about your PPL program, and it has definitely garnered the attention of many as its clear that your program is well rounded. These people were throwing questions here and there about the program (diet, time, purpose, feasibility, support and explanations, tracking, etc), and I was able to not only answer their questions but give them advice from some of the things I've learned from your program, your other youtube videos, and general knowledge I've acquired in my lifetime. What I would like to do though is reference them to a general PPL outline Youtube video, but help me out here bro! I know you have the 12 Week Transformation Challenge youtube but that's come and gone. I think you can market your PPL program year-round, and a critical start is creating a new youtube summary video like the 12 Week T.C. but without the prize info and rather more info on the general program makeup such as quickly covering purpose, goals, routines, diet plan, week to week outlook, month to month outlook, and then some quick snapshots thrown in of the calendar, pdf, excel speadsheets, and custom profile. As you said, visuals are appealing, and the more you can show in a short youtube video how this program is simple and designed like a plug-n-play system then I think you can gain some strong growth in its popularity. 


@seansilvestri that's great!! and yeah... the program "IS" year round.. just wish when I filmed it that I didn't do all the prize information in them so they could be stand alone videos.  but anyone can still do the PPL Program!