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Goal: Muscle Gain intermediate
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Looking to increase your MAX BARBELL BENCH PRESS? This routine begins with the PIN-PRESS which is an exercise that will increase your strength at the sticking point of the barbell bench press which is the bottom of the movement. It is important that you take the time to train with unique exercises like this if you are looking to continue to break through plateaus. Once complete we are going to go right into the high volume portion of the workout to focus on building muscle and we are going to end the workout by destroying your ABS!

This routine is designed to give anyone a great workout at the GYM.

This Routine Requires:

  1. Bench
  2. Cables
  3. Barbell
  4. Dumbbell

List of Exercises:

                          EXERCISE                                Sets            Rep Goal              Rest

Barbell Pin-Press                                                 5               7, 7, 6, 4, 3          2 - 3 min

Barbell Wide-Grip Bench PressAMRAP             1                  20 - 30

Seated Dumbbell Arnold Press                         4                  8 to 10              60 sec.

Seated Dumbbell Overhead Extension            4                  8 to 10              60 sec.

Dumbbell Fly (On Bench)                                   5                  8 to 10              30 sec.

Reverse Pulldown                                               5                  8 to 10              30 sec.

Dumbbell Lateral Raise                                      5                  8 to 10              30 sec.

Leg-Lift / Knee Raise                                          5                  20 - 30               30 sec.

Psycho Crunch                                                    5              20 per side           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.


Hello Scott, with the pin-press, should I use the same weight I used with barbell bench press in month 1 or it should be heavier. I usually don't have a spotter in my gym so I went a bit light on the bench press to avoid the barbell dropped on my chest. 

Scott_Herman  Edit  Delete  Close

@tranhongquang94 the pin press will actually probably be a little bit harder so you might need to use a little less weight than you would with a regular bench press. Play around with the weight and see what works for you!

I was skeptical at the beggining of this program but I definitely have to admit that I am getting pump lol. Thanks for all your help Scott I have get so much motivation from you 👌🏼👌🏼👌🏼👌🏼
Scott_Herman  Edit  Delete  Close

@magito29 love hearing that man! You know I wouldn't give you a program unless it would actually bring you REAL results!! 😁 

Why is reverse pull down on push day and pull day in this month?
Scott_Herman  Edit  Delete  Close

@bengaina you're right I have called it a pull down! Thanks for letting me know! I might end up leaving it as a pull down (I guess technically with the reverse grip, it is kind of like pulling even though it's still a triceps movement), but at least you know now they are two different movements even if I have called them the same name! Haha

bengaina  Edit  Delete  Close
Spreadsheet*Confirmed again, triple checked just now. The spreadsheet says "reverse pulldown" right after dumbbell fly. I was so confused!!
bengaina  Edit  Delete  Close
It says pull down on the spreed sheet. Might want to fix that!

I just joined and am so excited! 

Scott_Herman  Edit  Delete  Close

@ssbroly awww yeah!! Are you going to start by doing PPL?!


Hey Scott, tomorrow I will be doing the first day of month 2 Push-B, I am so excited to start new workouts. 

Scott_Herman  Edit  Delete  Close

@oalico you'll be able to once board / photo capabilities are added to the app! 😁

Scott_Herman  Edit  Delete  Close

@oalico love hearing that! Must be time to get some progress photos up on your profile!


Hey Scott, what if dont have access to a pin press? What alternatives can I use to break down the most muscle? What do you think?

Scott_Herman  Edit  Delete  Close

@trishred haha sorry, but at least you managed to use the smith machine as a replacement! And it's my pleasure man, I want to make sure you all maximize your progress!

TriShred  Edit  Delete  Close

@scott_herman  You always reply after I workout lol, yeah I did use the smith machine as an option and it actually works thanks! Also its really cool how you reply to everything, its really a life saver.

Scott_Herman  Edit  Delete  Close

@trishred you can use the smith machine as a last resort (it should have stops so you can still perform a pin press). Other than that, just try doing a pause bench press.


Hi Scott,

I have trouble with ab exercises that require a lot of hip movement. Do you have other suggestions for these exercises? I would prefer if I could continue doing the ab workout from Month 1. Thanks!

Scott_Herman  Edit  Delete  Close

@jhechav so just the leg raise / knee raise is giving you trouble? Unfortunately a lot of exercises to target the lower abs a bit more require some kind of leg lift like that. Maybe try a deep crunch / decline crunch instead, that should minimize hip movement for you!


I have a question. You said in your YT video dumbbell exercises are better in gaining muscle in chest training because of full range of motion. Why then did you include exercises with barbell for chest growth? 

Scott_Herman  Edit  Delete  Close

@cashow this program is about increasing your strength as well as your muscle mass, which I did state in the program description. If you want to lift as heavy as possible to get as strong as possible, barbell exercises are going to be the ones where you can lift the most weight. That's why in this program you start with a heavy barbell movement.


Hey Scott, Hope all is well. First day of push B feels great man. Is there an alternative you would recommend for the leg lifts/ Knee rase. I work out in my home gym and have a bench, cable machine and ceiling mounted pull up bar if that helps. I hung from the pull up bar and did leg lifts instead but can not get near the required reps (plus it left my hands feeling crispy). Anywho thank you in advance. 

Scott_Herman  Edit  Delete  Close

@elementalsigns If you have the pull-up bar, just keep doing the knee raise a few reps at a time until you get them all done man! If you can only do 10, then do 10, rest for 10 seconds, then do as many as you can, and repeat until you get to 20 reps before taking the full 30 second rest period. It's supposed to be hard 😉 


I was doing a variation of PPL for the past few months and just switched to your version. I'm beat bro. This one really wiped me out. The strict rest times really made a HUGE difference. Wearing my fitbit I burned about 300 more calories than I normally do in the same amount of time.  I had to do a couple substitutions since I'm using my home gym. Usually I'm able to do 15-30 minutes HIIT on my bike after my lifting but I won't even attempt it today. 

Scott_Herman  Edit  Delete  Close

@maidmike Those short rest periods are intense! Good job sticking to them and pushing through though! You probably didn't need the cardio having burned an extra 300 calories anyway haha.