Join Now


Goal: Muscle Gain intermediate
Secondary N/A
Add To Profile
Rate This Routine
Downlodadable Resourses Routine Exercises


Looking to increase your MAX BARBELL BENCH PRESS? This routine begins with the PIN-PRESS which is an exercise that will increase your strength at the sticking point of the barbell bench press which is the bottom of the movement. It is important that you take the time to train with unique exercises like this if you are looking to continue to break through plateaus. Once complete we are going to go right into the high volume portion of the workout to focus on building muscle and we are going to end the workout by destroying your ABS!

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

This Routine Requires:

  1. Bench
  2. Cables
  3. Barbell
  4. Dumbbell

List of Exercises:

                          EXERCISE                                Sets            Rep Goal              Rest

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

Barbell Wide-Grip Bench PressAMRAP             1                  20 - 30

Seated Dumbbell Arnold Press                         4                  8 to 10              60 sec.

Seated Dumbbell Overhead Extension            4                  8 to 10              60 sec.

Dumbbell Fly (On Bench)                                   5                  8 to 10              30 sec.

Reverse Pulldown                                               5                  8 to 10              30 sec.

Dumbbell Lateral Raise                                      5                  8 to 10              30 sec.

Leg-Lift / Knee Raise                                          5                  20 - 30               30 sec.

Psycho Crunch                                                    5              20 per side           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.


my right shoulder starts hurting when doing the seated dumbbell triceps extension, its like as if there is a bunch a pressure and it makes it very uncomfortable, also happens with bench press sometimes. Any tips? 


hey Scott,

i have just finished month 1, and in my gym there is no way I can do this Barbell Pin-Press. Would you please suggest me another movement instead, Thanks. @scott_herman


@wuguiwudi if you can get a spotter, do a pause rep instead. Obviously it will be a lot safer with a spotter if you don't have the racks to catch the barbell in case you can't press it back up. If not, just continue with the regular barbell press for your heavy sets.


thanks, then i know what to do


@wuguiwudi yeah! You just have to work around some things 😊 


Hey Scott,

I've been doing Back bis/Chest tris/Legs shoulders 6 days a week for months now and am looking to switch it up. Would you suggest this routine or the bodybuilding routine (my chest is seriously lagging) for a more advanced lifter? Also, do you do two days of rest in row here? I'd be worried I'm not hitting all my muscles with enough frequency. Thanks.


Appreciate the response man.


Can I sub the Pin Press with DB flat press? I have a bad shoulder that makes any flat barbell press difficult. Same question for DB flies and subbing that with Cable flies/Machine fly. 


@dennison4110 you can, yes. Feel free to adjust things as needed, that's how my programs are designed. The other thing is to work on improving your shoulder mobility, if that's what the issue is. If it's an old injury that you don't want to make worse again, I can understand that.. but if it's simply a lack of mobility, you'd be better off trying to fix the problem if you can 😊 Also make sure to always pack your shoudlers/retract your shoulder blades with any chest movement, because if you don't, that's what can cause shoulder injuries.


Hello scott!! 

Latly I’ve been watching a lot in your fabulous videos about muscle growth, and you always teach that if we want to see a real muscle growth we need to hit the muscle  at least two times a week or even more in some cases, so if Im doing now a push pull legs program, how can I fit in another bicep workout in the right way? Or any muscle  that I want to build and give more attention too.

I just want to add that Im training 4 times a week doing a regular ppl split plus another push/pull workout. for example, one week I do push pull legs+push 2 and in other week I do pull 2..what is your opinion about that?

Thank you!


@mozes2323 hey man! You could do some extra bicep workout when you train legs, just so long as you have at least 24-48 hours inbetween your Pull workout and your leg workout so that your biceps can recover properly. You could also do triceps or shoulders or something like that on your leg day as well - smaller muscle groups in addition to legs can be a good idea to give them more volume.

I think your split is OK, but I would hope that you have basically a 3 week circuit, so that you do push, pull AND legs twice in one week at some point? So after you've done a week with Push x 2, the next week you do Pull x 2, and the week after that you do Legs x 2, and repeat, right? Your other option might be to do a PPL split for 3 workouts, and then the 4th workout could just be full body?


Thank’s Scott! 

My 4 workout can also be hand’s workout? (Biceps+triceps)


Sure can, if you want to hit them again!


Hi Scott my name Hien. I've been on this Push-Pull-Leg for 6 weeks and still working on it. It's a very good program and I love it. However I've stopped doing Leg days since Month 2 due to my left knee injury from soccer. What would you recommend? I can't bend the knee all the way in nor straight it all the way out.

If the DB Overhead Extension doesn't work out for me what would be the best substitute? Also I hurt my right wrist so  what would be best for the long head of triceps other then reverse pulldown?

This might be a dumb question, I know the program is for building muscle but should I expect to lose some fat also? At least that's what I want to do but I want to build muscle at the same time. I'm 5'4 weigh 158 and about 22% BF.

One more thing, I've stayed on the same weight since starting Month 2 and some days I have to go a little bit light for I feel weak. May I hit the plateau? If so then that's weird because I don't see much change in my body.

Thank you and I hope hearing from you soon.


@vuhq hey Hien! I think first of all you should go and see a professional about your knee to make sure there isn't any serious damage. Then you need to work on some rehab for it so that you can get back to leg training! 😁 

You need to make sure you are keeping your wrists straight when you do exercises like the DB overhead extension to avoid wrist injuries or wrist pain. If you can't do it with a dumbbell, try skullcrushers or an overhead hope extension instead.

You can lost fat with this program for sure. It all comes down to your diet - if you want to lose fat, you need to be in a slight calorie deficit. Have you been to the @mealplan page to use the calculator yet? If you have stayed at the same weight all through MONTH 2, you must be eating at maintenance. You want to eat a little less if you want to lose fat! Of course it also depends if you are a newbie or not.. if you're a newbie, you can eat in a surplus so you gain muscle AND lose fat - how long have you been training?


Why I can’t see the calendar? it’s empty for me 


@nwafx I posted about this in a response on your profile board.. are you using the app or your computer to view the calendar?


thanks Scott  I would like to ask you should I do the same workout for one month or I can change also would you provide us a new workout every now and then ?


@nwafx why not just read the calendar my bro? It explain everything. 😁 


I get pain in my left shoulder when doing the dumbbell lateral raises (which I didn't used to get) there something I can substitute for these?


@nyyanks937 make sure you are warming-up your shoulder properly first, and double check your form. If you never used to get it, it might be that something has changed in your movement pattern or that you haven't been warming-up enough. You can also try using cables if the pain persists and see if cables don't cause pain.


Hi! I can't simply feel my triceps working when doing the overhead extension.. Should i do another exercise or still go at it? All other triceps exercises i have a really good muscle-mind connection, but not this one. What do you recommend? 😊 


Hey @zones! Try lowering the weight and doing slower negatives with a pause at the bottom to work on your MMC. OR, you could try doing them one arm at a time, and use the opposite hand to simply touch your tricep so you can actually feel it working. Make sure you're also keeping the dumbbell pointing forward when you get to the top of the movement. These tips should help! 😁 


 I am unsure how much weight to start with when doing specific exercises. What is your best advice for finding the right amount of weight when first starting. 


Trial and error @adamvictor. Grab a weight you think you can handle and see if you can hit the given rep range. If you can't, lower the weight. If it's easy, increase the weight. If you can hit 8-10 reps for your first and second set then it's about right! That is for all of the movements AFTER the barbell pin press.. for the barbell pin press maybe start with something you know you can hit 7 reps for, then judge the remaining sets off of how you felt with the first weight you chose.

It's OK to use the first week as a learning week, getting to know your body and what you are capable of 😊 


first day of month 2!! 


Must be almost up to month 3 now!!