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Goal: Muscle Gain intermediate
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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.


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!!


Any way i can substitute the pin press exercis? i don't have access to the safety bars 


Well, you can continue with the regular bench if you would like... OR.. if your gym has a smith machine.. you can do the pin press there! 😁 


Yea i wish i had one planing on buying some saw horse safety stands but need $$$ 😭


For now.... just stick to the regular barbell bench press.  That is ok!


How many days of workout per week? 


just download the workout calendar on this page or go here:


Just wondering, in the excel sheet it said if i was more of an advanced lifter i should start with month 2. So i did. After i'm done with month 2, do you reccomend doing month 1 with month 2's intensity, or go to month 3 and do that for 2 months?


Go to Month 3 and then continue with that until you decide you want to try my other program.. the 5 day split :-D  Lets see those gains!


Im on my third week of month one, and I notice that it feels like im not doing the most amount of weight I could use, but the thing that prevents me from that is how bad my hands hurt from some exercises. I'm starting to build caluses but it still seems to be hurting a lot still, is there any reason for this? or does it just take time? 


Just takes time @nick_hare. If this is your first ever time lifting, it's kind of normal. Those calluses will form properly soon enough and you shouldn't notice any pain in your hands :-)


@scott_herman 2 questions regarding the pin press for you? Do you keep tension when resting it on the safety bars at  the bottom? 2. Do you recommend I use the weight I would for a regular bench press for those rep ranges or maybe increase? Thanks Scott.


hey hey!

1) no.. relax after each rep and then re engage!

2) always use as heavy as you can for the recommend rep range.


Ok sounds good sir.


This doesn't look that much harder than month one.  I missed lifting 6 days a week.  This should be fun.


@carend, I know it can be tough for sure!  Does your power rack have a place for you to apply bands from the top?  That way you will get a bit of help off the push?  Or maybe a spotter could give you a SLIGHT push from the bottom to get you going?

Also, Be sure to download our app if you have an ANDROID!  iPhone coming soon!


I'll have to record it next time I do it.  Even getting under it, if it doesn't move, I'm done for that set.

I can try bands, didn't think about those since i normally don't have a spotter with me.


Well, that is why you got me @carend!  To give you suggestions! :-D


Month 2 day 5


How is training going bro!