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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.


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


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.


Hey Scott,a question can i add a incline dumbell bench press right after the barbell press and increase the sets of the arnold press and the overhead extension from 4 to 5 sets or it will be too much?

Scott_Herman  Edit  Delete  Close

@nikiking More calories might help (especially if you aren't gaining weight any more either). Do you have a spotter to push through some forced reps? That will help too.

Maybe after this cycle of the program, you could do some paused bench pressing as well (pause for 1-2 seconds at the bottom, then explode up). Or you could just increase the weight, and do the reps a little bit at a time. Say you move up to 65kg, but can only do 3-4 reps. Do those reps, rest for 10-15 seconds, then do as many more reps as you can until you hit the total reps for that set.

These are all methods that can help you get stronger! Hope it all makes sense!

nikiking  Edit  Delete  Close


tnx scott you are awesome.The program is rly good the only problem i have is that im stuck with the current bench press weight at 60 kg for like 5-6 reps :/ I weight 82kg and im 1,95 meters tall.I started training seriously about 7-8 months ago and the progress was awesome when i started i weighted 75 kg and i could bench like 35 kg but now im stuck for some reason and i rly dont know why.Should i take more  calories?

Scott_Herman  Edit  Delete  Close

@nikiking You can increase the sets of the Arnold press, sure. And you can add in an incline dumbbell bench press.. just remember that you will need to probably eat a bit more to make up for doing a bit more work. If you have the time to do it, there's no problem adding extra work in. Your other option is to substitute the incline DB press for the flys if you are trying to work on your upper chest more.


Hey Scott, is there anything I could do instead of Dumbbell Lateral Raise because I just can't do it because of pain even with lowest weights :/

Scott_Herman  Edit  Delete  Close

@deffinitive Glad to hear it man! Keep those lateral delts growing!

Deffinitive  Edit  Delete  Close

@scott_herman Sooo, I tried cables and everything was fine so I guess I'll stick with them :)

Deffinitive  Edit  Delete  Close

@scott_herman will try it later today, although i forgot to say that the pain comes only in left shoulder... Gonna tell more later 


Hey Scott I was wondering if I do the PPL routine can I skip the circuit routines and just repeat PPL 6 times a week instead that way I can hit all the muscles twice a week ? 

Scott_Herman  Edit  Delete  Close

@_cristianochoa Yes, you can. The circuits are there to help with fat loss and to keep the gains lean, BUT you don't NEED to do them. You can just go with the  MONTH 2 and MONTH 3 structure and hit everything twice a week if you're ready for it!


Any way to get some upper chest work in do i replace something or just add it? I don't see any incline movements in here at all =/ 

Scott_Herman  Edit  Delete  Close

@sswan91 you can add it in as extra work if you want, or just take the dumbbell fly and perform the movement on an incline bench to hit a bit more upper chest 😊