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Upper Body 1 is a full 20-minute dumbbell interval style workout designed to build muscle and shred fat.  The goal here is to perform as many reps as you can for 30 seconds per exercise.  Do your best to keep up with me in REAL TIME and push yourself to the limit!  If you have multiple pairs of dumbbells, keep them handy so you can make the workout even more intense!  Try to keep track of your reps on every exercise so you can keep trying to beat your own score every time you do this workout!

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

This Routine Requires: 

  1. Timer
  2. Dumbbells

List of Exercises:

  • 30 seconds AMRAP (As Many Reps As Possible) per exercise
  • Rest 30 seconds between exercises and rounds

Rounds 1 & 3: 

  1. Alternating In & Out Push-Up 
  2. Renegade Row 
  3. Laying T-Extension 
  4. Overhead Tricep Extension 
  5. Alternating Shoulder Press

Rounds 2 & 4:

  1. Alternating Curl
  2. Laying Fly
  3. Bent-Over Row (Palms-Up)
  4. Lateral Raise
  5. Upright Row

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, first of all congratulations for your dedication to fitness and members, after watching a lot of fitness youtubers i liked you most (not in a gay way) so i finally decided to sign for the platinum membership and just started the routine today, surprisingly it went pretty well i never tought i could do it but i did and that motivated me even more.

I have a few questions but let me tell where i am now, i'm 34 yo, 85kg(185lbs) and 173cm (5'7ft), i look like that alien from the roswell incident autopsy video with that big belly and thin arms, anyway i did the workout with 2x3kg(6.6lbs) dumbbells and i had only trouble with the laying T-Extension but with time i will improve.

Now for the questions and i really need a honest answer, my main goal is to lose 20-30lbs, build muscles is not my main objective for now, do you think this is an achievable goal if i follow the 12 week program? 

Considering i am not really a tall guy what would be my optimal weight to build muscle mass to have a physique for example like you?

Thanks in advance and i wish you and all your members a good day/night.


Hey man! Welcome to the site and thank you so much for the kind words!  You can totally lose that weight!  First and foremost you need to get your @mealplan on point.  Did you open the app yet?  and for this program, you can make it a bit more intense by completing the entire workout, rest for 2 - 3 minutes and then repeat the circuit again and do this on each day for each workout.  You can also add 20 minutes of cardio post workout as well.  When you get on the meal plan let me know your macros!  We will get you on track!!


Hi Scott, I have 2 questions that I hope you could answer.

Question 1: what should I do if the Upper Body 1 gets to easey and I don´t really want to buy the plantinum yet, Because i´ve tried to access your 1 month free plantinum but it didn´t work Idk why so untill I know why it didn´t work I will stay like this.

Question 2: I want to know why I dont feel my chest while doing (Laying Fly)


Hey bro!  Well.. if it gets too easy try doing it twice in a row.  That will make your workout 40 minutes long!  Will certainly be tough! If you dont feel your chest on flys, you are probably not retracting your shoulder blades enough.  Also, the upgrade feature was adjusted, should work for you no problem now!


Hi Scott, what do you think about combining the PPL and Fat burner routines you have? i.e. making it PPLULA. This way I'll be able to build muscle while also losing fat? Or do they somewhat negate each other? Thanks!


well, you cant build muscle and lose fat at the same time... but if you look at the calendar for PPL... there are circuits in MONTH 1 to keep you limber and your fat gains as low as possible.  YOu could swap some of these out and interchange them with the circuits in PPL.  Let me know!


Hey Scott, thanks for letting me know. I'm actually trying to focus on fat burning now, while minimizing muscle loss (ideally keeping my gains from the past couple months). Any advice on how to do so? Which routines would you recommend.


This home program is great for that.  You can even run the circuits twice in a row too.  Keeep the protein high and if you are not noticing weight loss drop the carbs.  Keep us posted on your macros!!


Hey Scott, I recently found your channel and Im a bit lost when it comes to gyming at the moment, when I was 14 I started gyming for the first time and I went on for 5 days a week every week for 6 months and I burnt off quite a bit of fat and I was getting really strong and fit but I eventually had a collapsed lung which meant I had to stop straight away with gym and I waited a full year now and I'm trying get back into it, I'm 16 and in good shape, I can see my abs and my Triceps and Biceps are very defined compared to most people at this age and I'm a tall guy 6,3 and I have a chest from the push ups I did in the past before I gymed and yeah, I'm trying my best to follow your guides and videos but I can't access platinum so I'm gonna do my best just do eat only healthy and gyming similar to what you do and do my best :)


Hey Marco!  Why can't you access platinum?  The Push, Pull, Legs program would be perfect for you.  It's only $7.99 my bro!   and you can access my custom @mealplan app too!


Is my back supost to hurt me when I do the  Laying T-Extension? Pleas answer me yes or no and why


thanks for the added comment @fenistoteles!


Thnx for replying to my question.😮 


I want to lose this belly !!!✌🏼


Then you came to the right program!!  Keep me posted on your progress!! Time for a profile photo bro!!


Hi Scott, I started my second week of the challenge home edition. I tried to follow your pace.How do you say!!all the power to you!!!


believe me @cheffy01, being on camera helps!  It's like.. when the camera is on I have NO CHOICE but to do it!!! haha   Keep up the great work!


I did this workout early this morning and my body is already SORE! I mean really sore! I know getting enough protein intake is important to help my muscles recover, and of course, rest, but is there anything else I can do to speed up recovery time? Thanks for any help! 


Foam rolling can REALLY help my friend.  I definitely recommend picking one up!  Glad you liked the workout!



I'm temped to do the 30 Day - 400 Reps A Day Challenge! during my 12 week home program.  As a beginner would have to do the easier exercises, but I'm game.  Am I taking on too much?  Your thoughts...?


I wouldn't say it is too much.  Start off with 3 rounds your first week or two though.. then kick it up to 4 - 5!


Scott, what should I do if I can't go all the way day on close grip push-ups?


Try doing them on your knees @fenistoteles!!


Great idea, I can do full movement :)
Thanks Scott!


hey hey!  That is what I am here for!! haha 😀