Goal: Muscle Gain intermediate
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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.


Het scott i have another question,do you have any alternative for the low to high cable fly? My machine is under maintenance so i cant do that exercise for now.

Scott_Herman  Edit  Delete  Close

@trishred you can just do an incline dumbbell fly instead!


This might be a dumb question but how many times should we do this workout a week, is once enough or twice a week?

Scott_Herman  Edit  Delete  Close

@trishred haha it's all good man! Let shredding season begin!

TriShred  Edit  Delete  Close

@scott_herman Ohhh i see now lol. I didn't really think i needed to download it haha time to get shredded now💪

Scott_Herman  Edit  Delete  Close

@trishred if you're on MONTH 1 then you only need to do it once per week. Did you download the calendar?


Heya Scott! So this might be a dumb question, but is there a reason for not doing the chest exercises right after each other, and instead having them spread out over the workout? Same with the shoulders and triceps. Just wondering, since I'm used to programs and routines telling me to complete all chest exercises in a row, then move on to shoulders, triceps, or whatever else it might be! :)


Elvimo  Edit  Delete  Close

@scott_herman I see! Thank you for the quick response! :) 

Scott_Herman  Edit  Delete  Close

@elvimo it's so you can go reasonably heavy on a movement for each muscle group. If you leave all of your triceps exercises until the end of your workout for example, they will be pretty fatigued. Same with shoulders if you do them after all your chest movements. This way, you only have fatigue from one chest press before your first shoulder movement and only two movements before your first tricep exercise. So you can still go pretty heavy on those first exercises for each muscle group!


Hey Scott, my brother in law pointed me your way (he has made great gains using your program), Iv'e lifted before, been out of the game for a good while, How would you recomend I lay out my PPL to start like I am a total newbie.

Scott_Herman  Edit  Delete  Close

@halish keeping the gains in the family, nice! Check out the calendar man, you can find it on the right hand side of this page. That will show you how to structure all 3 months. As a newbie you'll definitely want to start with MONTH 1 to work yourself into more volume and frequency later on.

So for the barbell bench press were going to do 7,7,6,4,3. So will we be decreaseing the weight per set and by what percentage of our 1 rep max? And also is it a 2 to 3 minute rest between these 5 sets?
Scott_Herman  Edit  Delete  Close

@fraz786 yes it is a 2 - 3 minute rest between sets, as it says above next to the exercise 😊 And you should be INCREASING the weight per set. As you do fewer reps per set, you should be lifting HEAVIER weights to overload and get stronger!

That 2nd oneBarbell bench press AMRAP is a drop set rightCan you explain what are the benefits of drop set?
Scott_Herman  Edit  Delete  Close

@svsairam well you will have just done a lot of heavy sets and reps. The AMRAP allows you to get more volume in, because this program is mostly about building muscle with a hint of strength work and more volume will help you build muscle. Doing the AMRAP as a finisher after your heavy compound reps will mean your targeted muscle is pre-fatigued so it will really help to achieve muscle breakdown for regrowth!


If I wanna cut, how mane reps and sets should I use for the push pull legs program? And for how long should I keep cutting? Thanks.

Scott_Herman  Edit  Delete  Close

@thatcb17 OK so you need to be eating a lot more so that you can get into a lean bulk! So track at least a few days of eating to see where you're at right now, and if you're only at 2000 calories daily, then you need to work on adding in MORE food so that you are getting closer to 2700 calories daily.


Hey Scott! Long time YouTube follower, first time caller. I'm interesting in trying the PPL, but the small gym I use (in the basement of my work) doesn't have a traditional benchpress setup or a squat rack. There's a Smith Machine, a full rack of dumbbells with two adjustable benches, and a variety of strength machines scattered around. We've also got two loose barbells (no rack) that I can use for deadlifts or curls or things like that. My question is this: what's my best bet for substituting barbell exercises like the bench and squat? Is the Smith Machine an acceptable alternative or would I be better off using dumbbells or a machine? Not having racks (or a lifting partner/spotter) makes things a pain.

Thanks a ton for everything you do for the fitness community, and I appreciate any advice you could give!

Scott_Herman  Edit  Delete  Close

@benji138 hey man, sorry for the delayed reponse!  Love the Gohan photo!!!  Using the smith achine will work.  It's not preferred, but if you dont have access to a regular bench, it is the next best thing!  Just mind that on a smith machine the barbell has a singular movement pattern.  So when you squat you will have to step forwaard 2 - 3 inches more than normal squat form or else as you go down the barbell will push you over.  If you want, you can embed youtube videos in this comment of your form and we can help you adjut if needed.  As you do the other workouts, if you need help picking different exercises just comment on those videos like you did here!  


would it be ok for me to up the rep count on bench press?


Friend of mine turned me on to this!  I am 51 and have not really ever lifted much but very excited to start!

Scott_Herman  Edit  Delete  Close

@tguilfoil Awesome! I'm excited to see how you progress with the program! What do you think so far?