Members Routines


Goal: Muscle Gain intermediate
Secondary N/A
Rate This Routine
Downloadable Resources Routine Exercises Calendar

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.

Hey Scott, I would like to ask regarding your push pull legs program. For month 1, I will only work every muscle group once per week, which in my opinion, is too little to enable optimum growth. I am currently doing full body workout 3 times per week so when i switch, do I go to month 1 or month 2? Also, the number of sets in each workout is way too high, making it too time consuming. How would you suggest I can alter it such that it suits my need to complete within 1hour ish? Lastly, I realised that your workout incorporates both 30 and 60 sec rest peiod for muscle hypertrophy. May I know what is the difference and purpose of it? Thanks for your time and looking forward to your reply!👍💪
Scott_Herman  Edit  Delete  Close

@shaunlim19 nice man! You can post a photo in the @forum, platinum+ is best as that's what gets most of my attention. Though I do offer online one on one coaching as well if you're interested? We can have regular calls / check-ins to check your progress and make any changes to your diet / program etc. to keep you on track!

shaunlim19  Edit  Delete  Close

@scott_herman Alright thanks a lot! Will do according to what you advise me👍

I have that meal plan under control. I am consuming food that is healthy and cut down on those sugary food n drinks as well as food that has trans/saturated fats in them.

Also, how do I show my progress to you so that you can give me advice based on how I progressed?


Scott_Herman  Edit  Delete  Close

@shaunlim19 awesome! I'll have a look at your @forum post soon! Excited to see what gains you can make man, just make sure you have that @mealplan under control as well!


Hi Scott. I'm about to start this program. I feel like there is a lot more sets (4 to 5 sets) and I think that is a lot. Also some of the next routines in this program have a lot of exercises (even 10!). I thought doing so many exercise a day wont let you recover enough. I'm more used to programs that has more like 6 different exercise with set range of 3-4 with 8-10 reps. What is your take on this? Why is it better to do so much work and pick this program? 

Scott_Herman  Edit  Delete  Close

@teemuparviainen my pleasure! Look forward to hearing how you go with the program!

TeemuParviainen  Edit  Delete  Close

@scott_herman I will give it a go next week. Thanks for your answer!

Scott_Herman  Edit  Delete  Close

@teemuparviainen all sets are not created equal.  What I mean is that the first 4 exercises are deigned to be the most intense.  Meaning you will be lifting the heaviest.  The last few exercises are more about volume, that's why the rest periods are so low (30 seconds).  You can't always just look at whats on paper to determine the effectiveness of a routine or how it will "feel".  I suggest you give it a go for 2 - 3 weeks.  Let your body adjust and then we can chat again about how you feel.  Have you tried the routine yet?


 Hey Scott - With a lot of us still not able to access gyms, any recommendations on how to alter the program for those with just a bench and adjustable dumbbells? I feel like I can do most of the exercises in PPL, but wondering how much of a set back it is not being able to hit the three big lifts heavily. I checked out the PPL just bodyweight, but wanted to step it up a bit given I have some equipment. Thanks again for everything man, your videos have been a gainsaver during these times.

Scott_Herman  Edit  Delete  Close

@salschillaci if you can't go as heavy, one thing you can do is implement tempo training - slow your reps down to a 3 or even 4 second negative, that will make the lighter weight seem heavy! And if you need any help with exercise alternatives, just post on the routine you need a replacement exercise for and I'll give you some ideas!


I have a home gym and I don’t have a cable machine.  Could you recommend a replacement workout for the Low to High Cable Fly.

Also, I’ve been doing dips instead of the V Bar Push Down.  Again, no machines.

Thanks for any guidance.

Scott_Herman  Edit  Delete  Close

@jasonmsingleton my pleasure! You must be about to move into month 2 then!


how much weight do be used?

Scott_Herman  Edit  Delete  Close

@phuerta991 You use as much weight as you can for the rep range given.  You should always be pushing your limits to get stronger.  Track your weights week to week and increase as you get stronger over time.  Have you started any of the workouts yet?

Scott how much time do these workouts take? I have about an hour and a half at most in the morning. Also the macro calculator is telling me to consume 3,267 calories per day. I am looking to lose weight not bulk. I have been consuming around 2,400 calories or less per day doing a 5 day split, which seems to have stalled my weight loss. I was considering reducing my calories. For the most part I come single ingredient foods. Thanks! Been watching your exercise video since I staahted working out.
Scott_Herman  Edit  Delete  Close

@duffmanrob you should be able to get through everything in this routine no problem in an hour and a half! For your calories, what are your body stats? Maybe your weight loss stalled because you were eating too little? Granted 3267 calories is a lot to be cutting on, so just double check you went for fat loss and not muscle gain on the calculator! Haha. But if you're a bigger guy, you will still need more calories even while losing weight


Hi Scott, for your meal plan calculator, I put 'office job, little to no exercise'. While doing this workout, should I change it and will that make a difference in calories for my meal plan?

Scott_Herman  Edit  Delete  Close

@pauldrake16 I'd say given your height and weight you will need to increase it now that you're doing this program. That's if your goal is to gain muscle?

PaulDrake16  Edit  Delete  Close

@scott_herman Hi Scott, thanks for answering. I'm 5.11' and 175 lbs. I got 2645 calories, 216g carbs, 77g fat and 280g protein

Scott_Herman  Edit  Delete  Close

@pauldrake16 when it comes to meal plans, you need to make small adjustments.  You eat a set amount of calories/macros and track yoru progress.  If you are gaining fat, dial it back, if you are gaining muscle, stick with it for a while.  If you are hungry and not gaining, add more calories.  What are your current macros?


Scott, thank you for your content. through you and some hard work i have been able to go from 5'10 216lbs to 175lbs in just over 3 months. I have been wanting to do this program since the first time i have heard you mention it, but unfortunately after my first workout i realize i still may not be in the condition for it. 2/3 of the way through i lost all steam and the days following my core was in so much pain it raised medical concern. Do you have any suggestions? perhaps another program you offer, alterations to this one, or even a pre workout diet that would supply the energy and calories required to push through this. any advice would be GREATLY appreciated. thanks

Barrettdy  Edit  Delete  Close
Hey man I had the same problem. All I did was only do 1/2 the sets for the first month. It sucks but you’ve gotta build up your stamina. Also make sure you’re eating enough healthy calories. That changed the game for me.
Scott_Herman  Edit  Delete  Close

@bozzi86 congrats on the weight loss so far! Dropping 40lbs is awesome! A good pre-workout meal is definitely good for keeping energy high during a workout - what do you have as your current pre-workout meal? Something with a good amount of carbs? Are you staying properly hydrated? Also what was the medical concern with your core? If you want more on-on-one help, you should upgrade to PLATINUM+.  Then you can post in my private @forum and I can help monitor your progress much easier month-month!  If you have any questions about PLATINUM+, shoot me a DM!


Hey Scott, i'm a bit confused with my diet. Currently I'm around 195 lbs and 5ft 11, with a bodyfat of 21%. I've been lifting consistently for a few months already and have build up some muscle. However, i'm not sure if I should cut until my bodyfat is around 15% maybe then continue lean bulking as I have been. I've watched your videos on bulking/cutting and the one to do with being skinny fat. I just don't want to lose the progress i've gained so im not sure what to do haha. 😅 

Scott_Herman  Edit  Delete  Close

@darkknight9001 your best bet would be to hit a slight calorie deficit.  Maybe about 200 under maintenance and then keep track of how you feel over the next few weeks.  If you want more on-on-one help, you should upgrade to PLATINUM+.  Then you can post in my private @forum and I can help monitor your progress much easier month-month!  If you have any questions about PLATINUM+, shoot me a DM!

I go to a small gym and it only has half of a cable machine, what exercise could I do instead of the low-to-high cable fly?
Scott_Herman  Edit  Delete  Close

@megabytemanta you could do dumbbell flys on an incline bench!