Goal: Muscle Gain intermediate
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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.


@scottherman any alternative for V bar push down?? The  gym that I went to is currently under maintenance, as in the equipment itself 

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Im really loving this program! its soo fun! i hope the new program coming out soon is just as good as this when bulking! 

Just a quick question, I am having problems activating my back muscles, cant seem to get that mind to muscle connection, any tips or exercise?. btw thanks to your cheat and recover program i am able to feel the chest now and start growing it!

Scott_Herman Edit Delete Close

@0 Glad to hear it! The full body program will be awesome too, for sure!! For your back, try this to improve your mind-muscle connection!


And one more thing.. i my gym doesnt have any low to high cable just a normal cable crossover.. because the machine is already broken so i cannot change to low position, what should i do? Change into what excercise

Scott_Herman Edit Delete Close

@owenmarlando Do incline dumbbell flys instead so you can still hit that upper chest!


Hey.. im new to ppl program , I used to do the 5 day split program, is it okay to split the chest ? I mean after we do the bench we go to shoulder and triceps and then we do chest part again?

Scott_Herman Edit Delete Close

@owenmarlando Of course it's OK my bro! If it wasn't OK, I wouldn't have set the program up the way I have 😊 


Hey Scott,

About to start the program today (delayed from Last week).

I'm not hitting a gym currently and using my gear at home, as such i don't have everything to hand, or equipment is a bit limited. Mainly cable machines.

Is there a free weight alternative you could suggest for the low to high cable fly?

My cable machine is a static fixed position pull down only.  

I can stack resistance bands, but I'd sooner use weights.

Any thoughts would be much appreciated.

Thanks in advance man!

Scott_Herman Edit Delete Close

@wulfen75 Sorry for the late reply man! You can do an incline dumbbell fly instead of the low-to-high cable fly to still hit your upper chest!


Hey Scott

I have started this program today with Push A and i am just wondering if it is normal for my shoulders to be much weaker after finishing bench press and moving onto shoulder press. I have always trained with a 5 day split with shoulders trained on one day by themselves. I know that when performing a bench press your shoulders play a part in the movement however i found myself not being able to lift anywhere near as much weight with the shoulder press when i trained them by themselves, having to reduce the weight by close to 20 pounds just to get 8-10 reps. Obviously they would be weaker however i was really surprised by how much less weight i could do, and am just wondering if it is normal. I am almost certain that i have good form when doing the bench press which makes me even more confused, as poor form on the bench press would likely mean more shoulder activation then what is required. If it is normal, will i be going backwards with this program as the amount of weight i will be lifting will be drastically reduced to what they are capable of when trained separately? I should also note that i have always been slack with my rest periods and definitely noticed the difference today when i stuck to your program, however i had to drop the weight significantly on the shoulder press on the very first set, and i had to keep dropping the weight every set after that (which i expected, but again am worried about how much i had to drop it to begin with). Sorry for the long questions it's just that this workout has taken me by surprise and am not sure what to do hahaha. 


Scott_Herman Edit Delete Close

@baggins That's normal man. Even when you are bench pressing with proper form, your shoulders will be involved and will fatigue, meaning you'll be a little weaker with your shoulder pressing movements when doing them after the bench press. But don't look at it as going backwards - just because you are lifting less weight, doesn't mean you aren't training the shoulders just as hard. You might even see more growth because they are more easily fatigued. Also, think about it this way - if you can keep progressively overloading on the shoulder press AFTER doing the bench press, then you'll eventually be using the same weight you were using when training shoulders by themselves, but you'll be using that weight when they are fatigued.. which means you will still have gotten stronger!

Baggins Edit Delete Close

@scott_herman Yeah that makes sense man! With this program so far I've found myself lifting less weight as i get further into the routine but i feel even more fatigued than usual...... i think those 30 second rest periods are the main reason for it haha they are a killer and i'm not used to short and strict rest periods so it is a big shock on my body! Will keep progressing with this program for sure i am loving it so far! Also really love the fact that i can download the exercises onto the excel app on my phone and simply fill in the weight i'm lifting as i progress because it is so easy to keep track of my progress. Thanks for helping me out dude i appreciate it! 

Scott_Herman Edit Delete Close

@baggins Exactly man, those 30 second rest periods really test your endurance. Which is a good thing, because you aren't giving the muscles as much time to recover, and potentially making it easier to break them down for re-growth. And once the full MuscularStrength app (version 2.0) comes out, tracking your workouts will be even easier again! 😁 Happy to help!


Hi Scot,

I have 3 questions.

Any alternate for Ab Pulldown?

And I used to have 100 Gm of sweet potato or 1 4 to 5 inch banana as Pre workout meal, 20-30 mins before the workout. Should I add some more complex carb and protein for this ppl ? As the volume is high. 

And is 20-30 mins is fine or should I wait more before hitting the weights? 

Scott_Herman Edit Delete Close

@mic_bb Can you do a weighted crunch instead of the ab pulldown? If your gym doesn't have that machine, then just do it on the ground while holding a plate above your head, or do it on a bench while holding a plate or barbell above you.

I would save the fast acting carbs like the banana until after your workout. Having some oats or rice or something wholegrain would be good pre-workout as it's slow digesting, but sweet potato is a great option, so you can keep that! Maybe just have 150g - 200g instead! I'd wait 30-60 minutes before hitting the gym to let it all digest. It really comes down to how you feel though!

mic_bb Edit Delete Close

@scott_herman Thanks Scott.

In fact I did the same. Weighted crunch on Bench. Tried 15Gms of whey protein + 150g of sweet potato with a gap of 45 mins. I felt energetic throughout the work out. 

More than that ,Just started PPL and finished Pull A today. Seriously my performance at next level. More muscle activation, mind muscle connection at peak. Awesome experience and circuits are cruel. 

Just one doubt. Usually bigger muscle group should  be trained first, right ? but why are we doing barbell bicep curl before lat pulldown? Any rationale?

Scott_Herman Edit Delete Close

@mic_bb Awesome man, the weighted crunch will still be great for your abs! Glad you're liking the workouts and that you found a good pre-workout routine with your @mealplan that is working! Just a bit of pre-exhaustion for the biceps, which will ideally help you focus more on pulling with your lats during the pulldown, rather than relying too much on your biceps.


Hey Scott I’m new to ppl and stoked. I Want to clarify the rest times. For example In the barbell bench press you have 2-3 min rest at the end before the next exercise or Amrap. 

That part I understand,but  how long should I  be resting  in between reps in the set. For example the first seven are finished and how long should I rest before the next seven

thank you in advance great stuff here man 


Scott_Herman Edit Delete Close

@elementalsigns You're resting 2-3 minutes between all of the sets in during the bench press. So you do your set of 7, rest 2-3 minutes, do the next set of 7, rest 2-3 minutes and so on. Make sense?


I was going to the gym with a friend, but he stopped going with me. How do I maximize bench press gains without dying when there is no spotter there to save me :)?

Scott_Herman Edit Delete Close

@kiefer01 Just push yourself as hard as you can while knowing you can lift the weight haha. Maybe ask someone else in the gym to spot you? Or bench in a safety rack if you need to. Also, don't put the clips on the end.. so if you get stuck.. you can toss the weights off.

elementalsigns Edit Delete Close

@scott_herman  Thanks brother and welcome to Florida. I’m down the fort Lauderdale area.  Hope Orlando brings you much success

Scott_Herman Edit Delete Close

@elementalsigns My pleasure man! And thanks, loving it down here!


can you swap out the barbell and use dumbbells instead for doing chest?

Scott_Herman Edit Delete Close

@cell You can, yes. The barbell is there because the goal here with the bench press is to gain more strength, which will be easier with a barbell. But you can use the same rep scheme with dummbells, or if you don't want to worry about increasing strength, just go for straight hypertrophy with about 4-5 sets of 8-10 reps!

Cell Edit Delete Close

@scott_herman I understand I think i will stick with the regular bench then thanks for the swift reply. You were not kidding when you said that we were going to love this program i´m getting insane pumps from this

Scott_Herman Edit Delete Close

@cell My pleasure! And yeah man.. the pumps are unreal!! Keep training hard!