Member Routine


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.


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!


how do you progresss  up in weight for each set with  5x7,7,6,4,3 in a workout?

jexert  Edit  Delete  Close

@scott_herman thanks for your help Scott you answered each question perfectly. 

Scott_Herman  Edit  Delete  Close

@jexert yeah you shouldn't quite be going to failure. Maybe go to failure on the set of 3, but apart from that, aim for at least 1 rep left in the tank (except for the first set of 7 where you should have maybe 3 - 4 reps left in the tank). Yes you can stay at the same weight if you know you won't hit your rep range when you go heavier. Try to at least increase the weight on those last couple of sets each week, the sets of 4 and 3.


Scott, I do not have access to the free barbell at my gym. Can I substitute the exercises like bench presses and deadlift on the smith machine instead? Or rather you prefer using dumbbells to perform the movement.  PS. I am never able to attain the same moments with the smith machine as I get with the barbells. 😕 

Scott_Herman  Edit  Delete  Close

@prince_abhishek free weights are better in my opinion, for sure. I think you could potentially bench press with the smith machine, simply because the goal is lifting as much weight as possible and dumbbells aren't ideal for that. But deadlifts aren't really good on the smith machine, in my opinion, nor dumbbells. But at the end of the day, you have to make do with what you have so.. try deadlifts on the smith machine. There are no free weight barbells for you to use at all?


Is this considered a cutting program? I feel like I have a unique physique situation and I would love to talk to someone 1 on 1 about it.

jvilleman31  Edit  Delete  Close

@scott_herman I’ll see what I can do, I gotta compensate for my height somehow 

Scott_Herman  Edit  Delete  Close

@jvilleman31 yeah man it's tough I'm sure. But if the gym is important to you, you will make the time if you have to. And if your diet is what is holding you back, you will find the time to get that on track, like picking a day at the weekend or something when you can cook a bunch of food at once, ready to go for the week. Positive thinking man and I know it's easier said than done.. but.. your mindset is a powerful tool


Hey Scott,

I’m currently going into week 8 of the program and as a hard Gainer who normally struggles to put on an ounce I’m happy to say I’m up by about 3.5-4lbs. Coming off the 5 day split program I pretty much started at month two intensity and switched into the month three schedule the following month. The only problem is that while so far I’ve been able to steadily increase my weight and reps across my exercises, over the last two weeks it’s gotten harder and harder just to maintain my current weights and I’ve actually had to go down on a couple exercises. Do you think this is an indication that I need to do an early deadload week? If so, should I decrease my calories to account for the lower workout intensity or just add some extra cardio to make up for the lighter weights? Thanks!

Scott_Herman  Edit  Delete  Close

@jarodm226 that's great you've been making progress man! It could be as simple as you've not been getting enough sleep or your diet hasn't been as good as it could be and that's why you're feeling a bit weaker. But if you didn't take a deload between the 5 day split and the PPL program then yes you've probably overdue for a deload week. No need to eat less though, you should eat the same while you're deloading to really help your body recover during that time! But you can still do extra cardio as well.


Hi Scott. How much time should there be in between the exercises? Sometimes I can't start the next one on the list as the equipment is occupied. Can the order be changed or do I just wait? Also for the bench press I had to wait to long this week so I just did an incline instead. Is this ok to do, perhaps alternate week to week or best to stick to the flat bench? Thanks bro.

Scott_Herman  Edit  Delete  Close

@shnoob if you can, keep your rest time between exercises to around 2 minutes. If you need to change the order of the exercises because some equipment is taken that's OK. And yes, if you can't get a flat bench for your barbell bench press, use either a dumbbell bench press or incline bench press as an alternative!


Hi Scott, two friends and I are doing this workout together in a home gym with only one bench, how would you recommend we try to adhere to the rest times? Would it be best to have one person do all the sets for an exercise before the next begins or would you recommend we all do them as quickly as possible to reduce rest for the others?

Scott_Herman  Edit  Delete  Close

@semicolon you can just rotate between the 3 of you. As long as you're just going through as fast as possible, your rest times individually will probably only be around 60 - 90 seconds for most of the exercises, because you'll probably find that a set of 8 - 10 reps only takes each of you around 40 seconds (maybe longer on the last sets when you are fatigued though! Haha). You should have plenty of time to do your sets and get 2 - 3 minutes of rest when doing the first heavy movement for each routine.