Goal: Muscle Gain intermediate
Secondary N/A
Add To Profile
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.


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?


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

 Edit  Delete  Close

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 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!

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 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!