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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.


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?


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?


hello, I have been following you for a while. I'm a relatively newbie lifter, and have been following this PPL for the past month or so: however your videos have helped alot so I just went platinum and want to give your routine a try. I noticed that this routine has a lot more volume, and ive been doing it as a push, pull, legs, rest, repeat. your routine has a circuit day in between each lifting day. I'm wondering if I should follow this program but only do it like this: push, pull, legs, circuit, push, pull, legs, rest then repeat. what are your thoughts on this?


if you are cutting you can still do month 2.  just lower carbs on REST DAYS and maybe add HIIT cardio 2 - 3 times a week :-D


hey thanks alot for all these replies. i just have 1 more question for now: how long should it be taking to make improvements in the "high volume " portion workouts? I find myself having to go DOWN in weight alot of the time, especially in the 30 second rest time exercises. my compound lifts are progressing quite well but the accessories are not


well.. you shouldnt expect to go up in wieght with 30 seconds rest.  If you can.. then you are not training heavy enough for those sets.  As long as you are lifting a much as you can for the rep ranges with each set, it doesnt matter if you have to lower the weight a bit. :-D


Hey Scott I'm new to working out I have bin doing it now for 3weeks and wanted to know what routines or exercises I should be doing as a true beginner  I'm also from mass to and a huge fan so please any tips will help


Hey Joshua, honestly as a true beginner this is the perfect program for you as it will help you build a SOLID foundation and have you training SUPER INTENSE by month 3.  But the most important thing will always be @mealplan.. what are your daily macros?


What percent of our maxes should we be using for each set?


i dont like percentages.  ALways go a heavy as you can and if anything.... grab a spotter so you can REALLY push your limits.  I dont like to be held back by numbers :-D


With that mindset I have uped my bench, squat and deadlift. The 7,7,6,4,3 has pushed me to go heavier at the end and the beginning. My last week of A I hit 215x3 on bench, 335x3 on DL, and 320x3 on squat. Those all blow my previous numbers out of the water! Can't wait to see what B has in store.


AWESOME!!!  See man, don't put limits on yourself and you will keep crushing it!!!


Actually I'm a beginner and my gym trainer have given me a workout plan is like 1st day upper body 2nd day lower body same goes on. Is this workout worth it?


Many people don't think it's optimal but the reality is you can still get some decent gainz out of it. Are you working twice a week too?


As a beginner @girish, this PPL program is great for you.  Why not download the calendar and do this one?


Hey Everyone,

I compelted my first day of this workout and although I really felt it I managed to complete all the reps with reasonable weight for a newbie.

Just have a question that may possibly relate to form or incorrect weight being used?

• on the ab pull down I actually felt this more on my forearms than my abs - is this supposed to be the case?

Apart from that and some extra breaks in the crunches on the last 2 sets I managed to get though it and feel great!!

Looking forward to the rest of the programme..



well, if you are not used to holding weight while doing an exercise, forearms will burn like CRAZY!!  Push through it as hard as you can.. and then your grip gives out completely.. use wrist straps.  Check these out 😀 (use code "MS10" for 10% off)


Thanks for confirming on the forearms Scott - I will check the wrist wraps out 😉

Oh and I take back the not feeling it on my abs - they were on fire the day after the work out until today - shows that I was well overdue a workout on them.....


hahaha awesome @mark_uk keep up the good work!


Did this tonight Scott, but prior I did the first day of the 400 ab routine. That took :40. First part was slower since I was watching you. 2:45 workout. Family thought I died! :) Still need to somehow lose that belly fat that is left. That is frustrating. My diet it spot on, workouts and cardio. I guess I'm impatient. Took years to get it there can't expect to look like you overnight. Keep it coming.


yeah man, it will go in time.. just stay consistent.  That is key to seeing results!  proud of you!!


Probably a dumb question but should you warm up before starting this workout? or when you switch body parts? If so, what would you recommend for a warm up? It just doesn't seem right to me to start a bench press and push yourself to only do 7 reps without warming up first.


always warm-up before training.  Check this out to get those shoulders ready.


Thanks Scott!


Fast Question, I am kinda new to this type of training, I used to Crossfit a bit.  the 7,7,6,4,3 sets. Do I go up and I go less or do I stay the same?  I am thinking I go up.  The first week, don't have all my numbers, etc so just trying to get on it.  Love all your videos and DBZ!  :-) Thanks!


Like he says in the video, increase the weight :) All the sets should be difficult


Right on @jeppesenc!!  You will need a spotter for the 7,7,6,4,3 😁