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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.



My gym does not have Deep Crunch / Decline Crunch can I do floor crunches instead?

Scott_Herman  Edit  Delete  Close

@jebuz yes - or do them on a swiss ball! With either variation you can hold a plate to make the exercise more intense!


Hi Scott, after my first week of this program I want to plan my diet.  I'm trying to do P > P > L > R etc. would that be considered very active or moderately active?

Scott_Herman  Edit  Delete  Close

@kwertie make it moderately active as a starting point and go from there. If it turns out that you don't get enough calories with that suggestion, bump your calories up so it's closer to the very active number!


Hey Scott i gotta question for you, so I started working out consistently in January doing a PPL program (not this one—today is my first day on this ppl program) 3-6 times a week (depending on how busy I was with school and work) while eating a bunch of food—around 3k cals a day and I went from 137 pounds to 156 pounds (I’m 5’11) and I’m really happy with what I’ve accomplished, so I go and find out there’s a bf% calculator at my gym so I check it out what I am and I’m around 15-18% depending on if I check in the morning or afternoon, should I cut or should I continue lean bulking but add some cardio and abs into my workout, I don’t want to drop weight but I gotta lil bit of fat on my stomach and thighs Bc that’s where majority of my fat goes. I have abs but I gotta flex really hard in order to see them and I gotta be in the best possible lighting. If you could give me some advice as you are a proper lad yourself that would mean a lot

Scott_Herman  Edit  Delete  Close

@benm963 If you're only in the first 6 months or so of lifting consistently, I'd suggest bulking some more. I'm guessing you're about 15% body fat in the morning which is more of a true indicator of your bf%, so it's fine to keep bulking from here. Plus if you are in school, do you mean high school? If you're still a teenager you should definitely be bulking!!


Hey Scott, I've been doing a PPL split 6 days a week and have hit a plateau, specifically with my bench press over the past few months. I've been thinking that I may have been hitting my chest too much with so many exercises/sets twice a week, so I am going to start doing your PPL split so I only do a dedicated push day once a week. Do you think this extra rest will help?

Scott_Herman  Edit  Delete  Close

@thatkidtaylor heck yeah man! The circuits are intense, but in a good way!

ThatKidTaylor  Edit  Delete  Close

@scott_herman Thanks for the reply! I'll do a deload and then stick with the rest of this program—my first circuit was killer, so I'm excited!

Scott_Herman  Edit  Delete  Close

@thatkidtaylor possibly. It might just be that you are due for a deload, in which case what you're planning will help with that anyway. But if anything, I would say more frequency (a third day of hitting your chest) might be helpful!

Hey Scott,can I do AMRAP for every single set?
Scott_Herman  Edit  Delete  Close

@yooo wouldn't.  You need to OVERLOAD to grow.  Just AMRAP on the one exercise!


Hi Scott, in this video you advised the use of dumbells first before the barbell for building chest. Does it matter the order or just as long as you have a mix of both exercises within the workout?

Scott_Herman  Edit  Delete  Close

@kingtrev the purpose of having the barbell press here is because the focus is on building strength. When you want to build strength and lift as heavy as possible, the barbell is your best option!


How long should you rest between different exercises?

Scott_Herman  Edit  Delete  Close

@bixpy try to keep it to 60 - 90 seconds rest between exercises if you can!

Thank you Scott! I have only recently downloaded the app but I watched this video on your channel around a year ago, and the progress that i have been making is astounding! And I can only thank you for that. Wish you the best and keep doing good.
Scott_Herman  Edit  Delete  Close

@littleguyry so glad to hear that man! Be sure to post some photos of your progress so far, I want to see!!


Would adding more of a side delt isolation exercise like side raise be possible for the program?

Scott_Herman  Edit  Delete  Close

@marcydunham absolutely. You could alternate it with the rear delt fly every other week, or you could simply add maybe 4 sets of 10 - 12 reps in at the end of your workout!


last bench session on push day i did 62.5-7, 70-7, 75-6, 80-4, 85- only got 1rep with 2 more with spotter


but this time i only got 70kg-7, 75kg-4(meant to get 7), 75kg-6, 80kg 1, 77.5kg-3 reps


i dont know what happent but i think i made too much of a jump for the first set. have you got a good idea of how much to increase by and do i need to incrase everytime?

Scott_Herman  Edit  Delete  Close

@jexert I'm not sure you will always be able to add 2.5kg to each set each week, but where you can yes, that would be a great idea! Like I say, increase weights where you can and by as much as you can!

jexert  Edit  Delete  Close

@scott_herman are you saying adding 2.5 every week for each set  is too much or that it is a good idea?

Scott_Herman  Edit  Delete  Close

@jexert there's no set amount you need to jump up each set. Just add as much weight as you can handle. But yes if you did 70kg on your second set last week, doing it on your first set this week was probably too big of a jump. I would have gone to 65kg, maybe 67.5kg if you found it quite easy with that first set last week. Adding 2.5kg (5lbs) each week would be a lot!