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Pat FB 1

by Leith M.
2 athletes joined

Program Description

**Pat FB 1** is a focused 1-week program designed for those looking to maximize their strength training with just three sessions per week. Each workout combines essential exercises targeting major muscle groups, including the chest, back, legs, and arms, utilizing machines and free weights for optimal results. With a mix of compound and isolation movements, you'll build muscle and improve your overall fitness efficiently. Get ready to challenge yourself and see real progress in just one week!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Sep 08, 2025 07:15
  • Last Edited
    Sep 12, 2025 02:28

Summary

Unlock your strength potential with the Pat FB 1 program, a dynamic 1-week training plan designed for serious lifters. Committed to just three days a week, you'll engage in a variety of machine and dumbbell exercises targeting all major muscle groups, including chest, back, legs, and arms. Each session is crafted to push your limits, combining compound and isolation movements to maximize muscle growth and endurance. Get ready to elevate your fitness game and achieve noticeable results in just one week!
Muscle Engagement
Front
Back
MuscleSet
Chest
11.3%
Triceps
11.3%
Quadriceps
10.5%
Lats
9.4%
Upper Back
9%
Front Delts
9%
Biceps
7.9%
Hamstrings
6.4%
Glutes
6%
Middle Delts
5.6%
Lower Back
3%
Rear Delts
2.6%
Abductors
1.9%
Calves
1.9%
Adductors
1.9%
Forearms
1.1%
Abs
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
RPE 10
2
Lat Pulldown
1
8-10 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
10-12 reps
RPE 10
4
Kelso Shrug
1
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
1
8-9 reps
RPE 10
7
Leg Extension
1
6-8 reps
RPE 10
8
Hamstring Curl
1
6-8 reps
RPE 10
9
Hip Abductor (Machine)
1
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 10
2
Chest Press (Machine)
2
6-8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
6-8 reps
RPE 10
4
Preacher Curl (Dumbbell)
1
6-8 reps
RPE 10
5
Hamstring Curl
1
6-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 10
7
Reverse Pec Deck
1
6-7 reps
RPE 10
8
Keenan Flap
2
8-9 reps
RPE 10
9
Calf Raise (Leg Press)
1
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
6-8 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Pec Deck (Machine)
2
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
1
8-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
1
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 10
8
Kelso Shrug
1
6-8 reps
RPE 10
9
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
6-8 Reps
@10
2
Lat Pulldown
1 Set
8-10 Reps
@10
3
One Arm Lateral Raise (Cable)
1 Set
10-12 Reps
@10
4
Kelso Shrug
1 Set
6-8 Reps
@10
5
Preacher Curl (Dumbbell)
1 Set
6-8 Reps
@10
6
Single Arm Tricep Extension (Cable)
1 Set
8-9 Reps
@10
7
Leg Extension
1 Set
6-8 Reps
@10
8
Hamstring Curl
1 Set
6-8 Reps
@10
9
Hip Abductor (Machine)
1 Set
10-12 Reps
@10
Day 2
1
Hack Squat
1 Set
6-8 Reps
@10
2
Chest Press (Machine)
2 Sets
6-8 Reps
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
6-8 Reps
@10
4
Preacher Curl (Dumbbell)
1 Set
6-8 Reps
@10
5
Hamstring Curl
1 Set
6-8 Reps
@10
6
Single Arm Tricep Extension (Cable)
1 Set
8-10 Reps
@10
7
Reverse Pec Deck
1 Set
6-7 Reps
@10
8
Keenan Flap
2 Sets
8-9 Reps
@10
9
Calf Raise (Leg Press)
1 Set
10-12 Reps
@10
Day 3
1
Deadlift (Smith Machine)
2 Sets
6-8 Reps
@10
2
Pull-Up (Weighted)
2 Sets
6-8 Reps
@10
3
Pec Deck (Machine)
2 Sets
6-8 Reps
@10
4
Leg Extension
2 Sets
6-8 Reps
@10
5
Hip Adductor (Machine)
1 Set
8-10 Reps
@10
6
Preacher Curl (Dumbbell)
1 Set
6-8 Reps
@10
7
Single Arm Tricep Extension (Cable)
1 Set
8-10 Reps
@10
8
Kelso Shrug
1 Set
6-8 Reps
@10
9
One Arm Lateral Raise (Cable)
1 Set
8-10 Reps
@10