Goal: Muscle Gain intermediate
Secondary TrapsForearms
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Hello everyone and welcome to “PUSH & ABS” of my CHEAT & RECOVER Program!  This workout is going to focus on Chest, Shoulders, Triceps & ABS and whether you’ve recently hit a muscle building plateau or are just looking to spark some gains, I guarantee YOU WILL BUILD MORE MUSCLE with this program than any other program online. With that being said, if you missed my in-depth explanation that explains EXACTLY HOW my CHEAT & RECOVER TECHNIQUE works and WHY you should be training with it to maximize your muscle building potential, I’ll link to it RIGHT HERE.  

Now, if you’ve NEVER trained with a program that requires EXCESSIVE OVERLOADING please make sure you click that link first to not only ensure you fully understand the concept of CHEAT & RECOVER, but to also make sure you DO NOT INJURE YOURSELVES.  

Lastly, to maximize the muscle building potential of this program for some of these exercises you will need a spotter. However, if you don’t have one I will provide alternate exercises to maximize the “cheats” if training by yourself.

Now go warm-up to loosen up your joints and muscles to prevent possible injuries and let’s get started with the workout!

This Routine Requires:

  1. Cables
  2. Barbell
  3. Machine
  4. Dumbbells

List of Exercises:

                      EXERCISE                                            SETS         CHEAT           RECOVER          REST

Dumbbell Chest Press                                                 5                  8                       8                   2 min

-    Alt. Barbell Bench Press*

Barbell Overhead Press                                              5                  8                       8                   2 min

Weighted Dip                                                               5                  8                       8                   2 min

-    Alt. Powerbomb

-    Alt. Skullcrusher

SUPER SET 1 -----------------------------------------------------------------------------------------------------------------------------

Incline Dumbbell Chest Press                                     2                  8                       8                  

-    Alt. Incline Barbell Bench Press*

Dumbbell Lateral Raise                                                                    8                       8                   90 sec

SUPER SET 2 -----------------------------------------------------------------------------------------------------------------------------               

Tricep Push-Down                                                        2                  8                       8                      

Dumbbell Rear Raise                                                                        8                       8                   90 sec    

-    Alt. Reverse Dumbbell Overhead Lateral

SUPER SET 3 ----------------------------------------------------------------------------------------------------------------------------- 

Dumbbell Chest Fly                                                     2                  8                       8                  

-    Alt. Cable Chest Fly

Ab Pulldown                                                                                     12                     30                  60 sec

-    Alt. Janda Sit-Up**

SUPER SET 4 ----------------------------------------------------------------------------------------------------------------------------- 

Alternating Toe-Touch                                                 3                  0                20 per side                  

Wood Chopper                                                                                0                20 per side           60 sec                  

-    Alt. Floor Wiper

* If you have no spotter but WANT to still use dumbbells, perform the cheat reps in a power rack with the barbell and then perform the recover reps with dumbbells.

** For this exercise perform 30 reps with proper form (no cheat).

NOTE: If you perform warm-up sets of ANY EXERCISE, do not count those sets toward TOTAL WORKING SETS.

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.


Hi Scott, I don't see a link explaining the C&R method ("If you missed my in-depth explanation that explains EXACTLY HOW my CHEAT & RECOVER TECHNIQUE works and WHY you should be training with it to maximize your muscle building potential, I’ll link to it RIGHT HERE.")  Is that still available?

Scott_Herman  Edit  Delete  Close

@omerfly If anything, you should lower the weight as you go through the sets. You shouldn't be able to increase it - if you can increase the weight, you're not lifting heavy enough. If you can use the same weight for all of your sets this week, increase the weight you use next week!

omerfly  Edit  Delete  Close

@scott_herman I have question from the above video of biceps.....

Do i need to change weight (increase) in all 5 sets OR i will use same weight of dumbbell in all 5 sets ????

Pls rly me......

Scott_Herman  Edit  Delete  Close

@mtoomey79 I haven't uploaded the video yet. I'm going to release it when the app launches 😊 


Hey scott, just came out of a 3 week layoff from the gym due to some problems, i have noticed some kind of weight loss, how should i get back, like what workout should i do? Thanks in advance!! 

Scott_Herman  Edit  Delete  Close

@panosft Yeah you will man! Muscle memory is a wonderful thing 😊 

Panosft  Edit  Delete  Close

@scott_herman thank you very much man, i missed the gym too, hope i will get the weight i lost back again fast!! 

Scott_Herman  Edit  Delete  Close

@panosft Sorry to hear that man. At least you are back now. Just work your way back slowly. Maybe take 1-2 weeks to just go through the MONTH 1 schedule without the cheat reps, and slowly get your diet back on track. Then you can go back to the regular program!


Please I need to know what program to be doing. When can I get session with you?

Scott_Herman  Edit  Delete  Close

@christstillsaves ok sounds awesome.  You can either do one-on-one with me here: https://muscularstrength.com/consultations-scottherman or hit up the @forums!


Hey scott, been using my own push, pull, legs routine for a while now based on information from your videos etc. Do you think I'd be able to jump straight into cheat and recover on Sunday when I planned to start it? I have been lifting now consistently for almost a year with the exception of breaks for holidays. Thanks!

Scott_Herman  Edit  Delete  Close

@andrew0902 So glad you enjoyed your first taste of the program man! I would stick with what you're doing and overloading with the dumbbells like that, try to go as heavy as you can. But, the other option is to just turn it into a drop set if that's your better option for you - do a heavy set first as the cheat, then just drop it down to lighter weight for the recover.

Andrew0902  Edit  Delete  Close

@scott_herman I managed to survive the cheat reps but it was by far the most challenging routine i have ever done! Awesome! 

Only thing i need to ask you about is that I don't have a consistent workout partner and I tried to do incline bench today by myself but the racks were too wide to re-rack the bar after each cheat rep. I managed to improvise by using Dumbells and resetting after each slow negative but it didn't feel like I was overloading to my max because resetting each rep is obviously tiring. Any other alternative you could think of if I am riding solo? or should i just gut up and push it extra hard with the Dumbells? Thanks Scott 

Scott_Herman  Edit  Delete  Close

@andrew0902 Yeah man you are probably ready now that you've been training for a year! But if you think the cheat reps might still be a little intense, start MONTH 1 without the cheat reps for the first couple of weeks at least, and then start the program proper after that.


Where is this explaination video that is mentioned at the beginning? Am i blind? 

Scott_Herman  Edit  Delete  Close

@earthquake The explanation video will be uploaded once the app launches 😊 


Hey Scott,   how long it takes to complete one workout, and also, do i have to go till failure on the cheat reps? 

Scott_Herman  Edit  Delete  Close

@panosft Each workout should take you about 90 minutes max if you stick to the rest periods. On the cheat reps, you should be failing from the first rep theoretically, because all of the cheat reps are supposed to be with weight you can't handle anyway. Make sense?


Hey man how long can/should I do this cheat and recovery program 

Scott_Herman  Edit  Delete  Close

@eptic_light you can actually use this for a pretty long time, as long as you make sure you are getting your deload weeks in. Deloads are explained on the main page for the program.. but basically once you have run through the entire program (Months 1 to 3), then you take a deload, do another 4 weeks of C&R, then deload again.. so you will be deloading every 5th week to ensure you can keep progressing with the program.


Hi bro i started this program at the beginning of this week so monday was the first day (push and abs). Would just like to congratualate u on how well desgigned it is its fantastic . Just from day 1 i can tell im gonna pack on lots of size in the coming months just by how intense and challenging the workouts are 👊🏻Hitting my first c&r pull in a few hours still super sore from monday but i’ll push through, thanks again bro program is amazing!

Scott_Herman  Edit  Delete  Close

@jamiehunter456 thanks man I'm so glad you're enjoying it already! Yeah these first few weeks will leave you pretty sore, this kind of training is on a whole other level compared to regular sets, but the next level gains are well worth it!! Keep up the good work bro!


hey Scott, i've been wondering how it works so you have 5 sets right, so does each cheat set count as one set or does a cheat and recovery set count as that whole set  for example : i preform 1 set of a cheat set  right after i do a recovery set does that count as 2 sets in total or only as one set ?

Scott_Herman  Edit  Delete  Close

@eptic_light haha no worries man! Hope it all makes sense now!

Eptic_light  Edit  Delete  Close

Yeh, I saw you explaining it on that similar question after I posted my question. Didn't see it. Anyway thanks for the reply! 

Scott_Herman  Edit  Delete  Close

@eptic_light I pretty much covered this in a similar question below 😊 Each set involves CHEAT reps and RECOVER reps. So for the dumbbell chest press, you will do 8 cheat reps, immediately do 8 recover reps with lighter weight, and then rest. That completes 1 SET. So you do this 5 times in total.. 16 reps per set.. so it is kind of like doing 10 sets. Make sense? Then when you get to the exercises that have 2 sets, that is 2 sets of CHEAT & RECOVER. You do 8 cheat reps, immediately do 8 recover reps, then rest, and repeat for 1 more set.

Then you will notice that the janda sit-up is highlighted GREEN.. if you go down to the bottom of the routine, there is a color-coded key which shows you that the janda sit-up would just be 2 regular sets (no cheat & recover). I hope that all helps man!


Let’s get it!!! 

Scott_Herman  Edit  Delete  Close

@tajh nice man, it's way better when you have a spotter so you can overload to the MAX!! You can always download the PDF so you have a written copy that tells you what to do 😁 Time to ascend!

Tajh  Edit  Delete  Close

@scott_herman it was awesome, had a homie start with me so I had a spotter! Gonna watch the video a few times just so I don’t have to keep referencing it so much during workout 😂 But I can tell it’s gonna get me looking like SS Vegeta!!!