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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.


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.


Hey Scott can i add an extra exercise for my tricepes? I feel like 2 exercises does not pump my muscle enough, is it okay or should i stick with two? And Also i feel like a Seated Dumbell Shoulder Press isn't working for me as well as the Standing Dumbell Shoulder Press so my question is should i stick with the one that works for me more or is the seated one a must for better results?

Scott_Herman  Edit  Delete  Close

@trishred you can add another tricep movement if you want to, but it's not needed when you're training triceps twice per week with this program. If you add another tricep exercise you'll end up doing more tricep work compared to your chest and shoulders.

The bonus with the Seated Dumbbell Shoulder Press is that you don't have to worry as much about core control, so you can focus more on your shoulders and you can typically lift a bit heavier. But again, yes you can do a Standing Dumbbell Shoulder Press as an alternative!


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.