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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.


Hello Scott, when I click on the workout calendar its not showing an actual calander in the drop box. I only see the message about which month to start off with but other than that the link is blank for me!


yeah you can download that file.  If you look on the bottom of the page you should see TABS for MONTH 1, MONTH 2, MONTH 3.  Can you please confirm?


agh, im a ditz! thanks man, I got it!


believe me.. you are not the first. lol.. so many people are saying it is "broken".. when its this issue.  I am changing the database soon so it just downloads the excel sheet. so no drop box 


I want to do the  30 Day - 400 Reps A Day Challenge!

 with my PPL routine. In PUSH A we already have AB pulldown & deep crunch so can I do the 400 reps after them or it could be an over training ?


If your abs are a real focus you can definitely do this after them, or you could just substitute the pulldown and deep crunch for this 400 rep challenge!


I want to build these abs even If I have to train for 5 hours daily!. I will do them all 😎


I have the platinum membership. I can access all the Programs from the website but how can i access the program from the app ? Can you tell the path to navigate to all the video of Push,Pull, Legs workout.


in the app the program is listed in the EXCLUSIVE section.  But when version 2.0 of the app is released all the programs will have their own section called PROGRAMS on the home screen!


It won't let me download the calendar


do you have a dropbox account?


Is it possible to hit the Push Pull Legs day twice a week? I currently train Day 1 Push - Day 2 Pull - Day 3 Pause - Day 4 Legs - Day 5 Push - Day 6 Rest - Day7 Pull - and so on.

So 2 days Training 1 day Rest.


yeah @montana123!!  That is how month 2 is structured!  Have you downloaded the calendar yet my bro?  scroll up!


Oh I see Scott! Thank you for replying. I'm just focused on Month 1 for now without bother looking Month 2.

I'm hyped for Month 2!


no worries man!  Now you know! 😀 


how many times a week do i have to do this work out


scroll up and download the calendar!  It is under the video! 😁 


day one of PPL great. we'll see tomorrow with circuit A😅


Keep s posted on your gains @cheffy01!!


is it ok to do reverse cable flys instead of the dumbell rear flys ?


Sure!  That is totally ok @adamsandler6!


Hi Scott,

I am starting this plan but I feel very intimidated (as I am a beginner) performing bench press. Are their any alternate for bench press if I don't have a spotter?




Use dumbbells, if you need to you could drop them as long as nobody is next to you. You can do pushups, or leverage chest presses. It is safer to have a spotter but don't get intimidated, just don't let your ego load the bar.


I was the same when I started @mithun100. Lots of people were, even the big guys. Just watch Scott's videos and start light, developing good form. I warm up with just the bar, it's all good. Trust me, you want the bench press. I suck at the bench, I still can only lift about 110 -130 pounds after 2 months because it's my weak lift and I don't have a spotter ever. Use lighter weight and slow your decline down, focusing on your form and let it burn. before you know it, you won't want to do chest day without the bench press no matter what weight you are lifting.   


Right on @adawg38, Dumbbells are a good alternative!


My gym doesn't have cables, is there a workout that can replace the low to high cable fly?


try this one. the incline dumbbell fly. Love it..