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12 Week Transformation Challenge

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I have started the 12week push/pull routine. On my second day. Pretty stoked to get back into heavy lifting routines again. It's been too long. Check out my profile. I'll keep you all updated on my gains week-over-week. 


Sounds great my bro!!  I will be checking for sure!


Hello Scott,

Past monday I tried the obliques workout. I only did 3, to tired to continue. I've some problems on hanging, shoulders pain and not enough strength to hang for a long time. So I changed the hanging excercise with the incline bench (head back down) and a weight on my chest.

This week I'll finish the 12 week summer shred challenge and will start the download week. It went pretty well, only that I've get some problems with my back & hips and had to skip Quads & deadlifts. Past 2 weeks I'm building up this excercises again. The Barbell Step Up I don't dear to do because I'm not so stable and afraid I end on the ground with the barbell on my neck😓


well it sounds like you are doing great and I am happy to see you are making changes!!  Also.. dont post on this page.. it is not being used right now.. not sure how you got here.. lol.. post on this page!


I want to do this challenge but the routine is gone... can someone send me the monthly routines ? 


Hi Scott,

I've been training for a couple of years but only home workouts, so I have a little bit of muscles with acceptable body fat %.

Problem is that I am quite weak, so I need to increase my strength substantially.

Could you recommend a plan for me that is good for strength and also having a good hypertrophy side?

Also, do you think I should be in a high caloric surplus (500 above maintenance) in order to get strong? Because I don't want to gain unnecessary body fat?



Well if that is the case maybe you should start with my home program as it will bring you to an intensity you need to be at to start doing my gym programs.  Here is the direct link!


hello guys. been trying my best at home i dont have time to go to gym to far from home + doing mad hours at work. just wanted to share 


you are looking great man!!!  Have you tried any of my home dumbbell circuits?


No. But I will look in to it. Need to change my routine a bit. 😊


Thanks! 😊


Hi Scott, I do apologize if this is a stupid question, but I am new to the site. I was interested in the 12-week challenge, but it shows me that the challenge is now closed. Is there any way I can still view and follow the 12-week challenge on my own? I’ve been working out hard and eating clean for the last four months and wanted to step it up for the next eight weeks before my summer/beach holiday.

Also thanks for all the vids and advice. Just following you on FB and YouTube have helped me a lot so I also decided to show you some love and join your page and start working even harder towards those gains. Thanks again. 


I did find the 5 day body split burn sets. That looks pretty intense. Maybe I'll crush that for 8 weeks.


hey @smash, the challenge itself is closed.. but the programs are always available!  😁


Hey Scott. I've been doing your program about 2 weeks kinda consistant I'm going throu things right now but your program has helped a lot I've seen a lot of muscle growth and it feels good to get compliments on how I look. Your program beats any I've used so far 


Love hearing this my friend!  Keep up the amazing work!!  Post some progress pics for us to see!


the programs are definitely on point!! they build gains for sure


Here's where I'm at right now. Been doing the PPL routine since the contest ended. Still not an insane Shred Beast like @coreylee36 ;) but I'm happy with the progress so far :D

Also, apparently I'm bad at smiling in selfies haha


abs are really coming in man!!  I am impressed!!


Thanks Scott! 


bro the abs are showing man.keep the workouts going and they will be showing like nothing in no time


Wow, it's been like a ghost town in here for a little bit. Just checking in with everyone to how y'all are doing. I've still been putting work in, though life in the past couple of weeks have been a little crazy. Haven't been keeping up with my calorie intake like I should. I only got about a week left of this crazy schedule so hopefully I can get it back on track. Hope everyone is well and making some good gains.

Ps ignore the hair, just got done with a crazy workout and was feeling a little queasy.


Man your insane, inspires me to work even harder. Great job. 


hi @scott_herman  In 4 weeks time I start training for my white collar boxing event. As iv got 4 weeks before training starts what workouts would you advice doing to help me perform at my best that I can do in the gym. 


hey man!! sorry for the late reply.  You need ENDURANCE so circuits.  How is training going?