Pat's Workout Plan

Patrick S.

This workout plan is designed for strength gain using basic gym equipment and your own Bodyweight.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

1km Row

Lat Pulldown

Seated Row (Cable)

Single Arm Row (Cable)

Single Arm High Row (Cable)

Deadlift (Barbell)

Back Extension

Wide Grip Pull-Up

Russian Twist

Lower, Upper back + Core

Alternating Dumbbell Curl

Hammer Curl

Chin-Up (Bodyweight)

Upright Row (Barbell)

Lateral Raise (Cable)

Shoulder Press (Machine)

Lying Rear Lateral Raise

Deficit Handstand Push Up

Biceps + Shoulders

Light Jog

Leg Press (45 Degrees)

Calf Raise (Leg Press)

Leg Extension

Lying Leg Curl

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Hip Thrust (Barbell)

Legday

Bench Press (Paused)

Pec Deck (Machine)

Incline Bench Press (Dumbbell)

Dip (Bodyweight)

Overhead Extension (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Chest, tricep

Chest + Triceps 

1 reviews for Pat's Workout Plan

Patrick S.