logo
BoostcampPNG

Patrick Bateman at home workout plan

by Reyes Saúl F.
11 athletes joined

Program Description

This plan is take from YouTube video of Paris Denmer, I am putting up for myself to keep myself to my goal, this program is get you defined and use your weight as form of workout

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 28, 2024 07:55
  • Last Edited
    Jun 18, 2025 12:26

Summary

Unleash your inner powerhouse with the "Patrick Bateman at Home Workout Plan." Over the course of 4 weeks, you'll engage in five intense sessions each week, focusing on bodyweight exercises that sculpt and strengthen your entire physique. This program combines dynamic movements like the Bear Crawl and V-Up with effective stretches to enhance flexibility and mobility. Perfect for those looking to build strength and endurance without any gym equipment, you'll transform your home into a personal training ground. Get ready to push your limits and achieve your fitness goals!
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
2
12 reps
RPE 8
2
Downward Dog Into Plank
1
10 reps
RPE 8
3
Jump Rope
1
1.7 mins
RPE 6
4
Pull-Up (Band)
4
5-20 reps
RPE 8
5
Squat (Bodyweight)
4
10-30 reps
RPE 8
6
Push Up (Knees)
4
10-30 reps
RPE 8
7
Glute Bridge (Bodyweight)
4
10-30 reps
RPE 8
8
Wall Lean Lateral Raises
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
2
12 reps
RPE 8
2
Downward Dog Into Plank
1
10 reps
RPE 8
3
Jump Rope
1
1.7 mins
RPE 6
4
Pull-Up (Band)
4
5-20 reps
RPE 8
5
Squat (Bodyweight)
4
10-30 reps
RPE 8
6
Push Up (Knees)
4
10-30 reps
RPE 8
7
Glute Bridge (Bodyweight)
4
10-30 reps
RPE 8
8
Wall Lean Lateral Raises
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
2
12 reps
RPE 8
2
Downward Dog Into Plank
1
10 reps
RPE 8
3
Jump Rope
1
1.7 mins
RPE 6
4
Pull-Up (Band)
4
5-20 reps
RPE 8
5
Squat (Bodyweight)
4
10-30 reps
RPE 8
6
Push Up (Knees)
4
10-30 reps
RPE 8
7
Glute Bridge (Bodyweight)
4
10-30 reps
RPE 8
8
Wall Lean Lateral Raises
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
2
12 reps
RPE 8
2
Downward Dog Into Plank
1
10 reps
RPE 8
3
Jump Rope
1
1.7 mins
RPE 6
4
Pull-Up (Band)
4
5-20 reps
RPE 8
5
Squat (Bodyweight)
4
10-30 reps
RPE 8
6
Push Up (Knees)
4
10-30 reps
RPE 8
7
Glute Bridge (Bodyweight)
4
10-30 reps
RPE 8
8
Wall Lean Lateral Raises
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
2
12 reps
RPE 8
2
Downward Dog Into Plank
1
10 reps
RPE 8
3
Bear Crawl
1
30+ reps
RPE 8
4
V-Up
1
15+ reps
RPE 8
5
Jump Rope
1
100+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
2
12 reps
RPE 8
2
Downward Dog Into Plank
1
10 reps
RPE 8
3
Bear Crawl
1
30+ reps
RPE 8
4
V-Up
1
15+ reps
RPE 8
5
Jump Rope
1
100+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
2
12 reps
RPE 8
2
Downward Dog Into Plank
1
10 reps
RPE 8
3
Bear Crawl
1
30+ reps
RPE 8
4
V-Up
1
15+ reps
RPE 8
5
Jump Rope
1
100+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
2
12 reps
RPE 8
2
Downward Dog Into Plank
1
10 reps
RPE 8
3
Bear Crawl
1
30+ reps
RPE 8
4
V-Up
1
15+ reps
RPE 8
5
Jump Rope
1
100+ reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
2
12 reps
RPE 8
2
Downward Dog Into Plank
1
10 reps
RPE 8
3
Jump Rope
1
1.7 mins
RPE 6
4
Pull-Up (Band)
4
5-20 reps
RPE 8
5
Squat (Bodyweight)
4
10-30 reps
RPE 8
6
Push Up (Knees)
4
10-30 reps
RPE 8
7
Glute Bridge (Bodyweight)
4
10-30 reps
RPE 8
8
Wall Lean Lateral Raises
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
2
12 reps
RPE 8
2
Downward Dog Into Plank
1
10 reps
RPE 8
3
Jump Rope
1
1.7 mins
RPE 6
4
Pull-Up (Band)
4
5-20 reps
RPE 8
5
Squat (Bodyweight)
4
10-30 reps
RPE 8
6
Push Up (Knees)
4
10-30 reps
RPE 8
7
Glute Bridge (Bodyweight)
4
10-30 reps
RPE 8
8
Wall Lean Lateral Raises
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
2
12 reps
RPE 8
2
Downward Dog Into Plank
1
10 reps
RPE 8
3
Jump Rope
1
1.7 mins
RPE 6
4
Pull-Up (Band)
4
5-20 reps
RPE 8
5
Squat (Bodyweight)
4
10-30 reps
RPE 8
6
Push Up (Knees)
4
10-30 reps
RPE 8
7
Glute Bridge (Bodyweight)
4
10-30 reps
RPE 8
8
Wall Lean Lateral Raises
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
2
12 reps
RPE 8
2
Downward Dog Into Plank
1
10 reps
RPE 8
3
Jump Rope
1
1.7 mins
RPE 6
4
Pull-Up (Band)
4
5-20 reps
RPE 8
5
Squat (Bodyweight)
4
10-30 reps
RPE 8
6
Push Up (Knees)
4
10-30 reps
RPE 8
7
Glute Bridge (Bodyweight)
4
10-30 reps
RPE 8
8
Wall Lean Lateral Raises
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
2
12 reps
RPE 8
2
Downward Dog Into Plank
1
10 reps
RPE 8
3
Bear Crawl
1
30+ reps
RPE 8
4
V-Up
1
15+ reps
RPE 8
5
Jump Rope
1
100+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
2
12 reps
RPE 8
2
Downward Dog Into Plank
1
10 reps
RPE 8
3
Bear Crawl
1
30+ reps
RPE 8
4
V-Up
1
15+ reps
RPE 8
5
Jump Rope
1
100+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
2
12 reps
RPE 8
2
Downward Dog Into Plank
1
10 reps
RPE 8
3
Bear Crawl
1
30+ reps
RPE 8
4
V-Up
1
15+ reps
RPE 8
5
Jump Rope
1
100+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
2
12 reps
RPE 8
2
Downward Dog Into Plank
1
10 reps
RPE 8
3
Bear Crawl
1
30+ reps
RPE 8
4
V-Up
1
15+ reps
RPE 8
5
Jump Rope
1
100+ reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
2
12 reps
RPE 8
2
Downward Dog Into Plank
1
10 reps
RPE 8
3
Jump Rope
1
1.7 mins
RPE 6
4
Pull-Up (Band)
4
5-20 reps
RPE 8
5
Squat (Bodyweight)
4
10-30 reps
RPE 8
6
Push Up (Knees)
4
10-30 reps
RPE 8
7
Glute Bridge (Bodyweight)
4
10-30 reps
RPE 8
8
Wall Lean Lateral Raises
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
2
12 reps
RPE 8
2
Downward Dog Into Plank
1
10 reps
RPE 8
3
Jump Rope
1
1.7 mins
RPE 6
4
Pull-Up (Band)
4
5-20 reps
RPE 8
5
Squat (Bodyweight)
4
10-30 reps
RPE 8
6
Push Up (Knees)
4
10-30 reps
RPE 8
7
Glute Bridge (Bodyweight)
4
10-30 reps
RPE 8
8
Wall Lean Lateral Raises
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
2
12 reps
RPE 8
2
Downward Dog Into Plank
1
10 reps
RPE 8
3
Jump Rope
1
1.7 mins
RPE 6
4
Pull-Up (Band)
4
5-20 reps
RPE 8
5
Squat (Bodyweight)
4
10-30 reps
RPE 8
6
Push Up (Knees)
4
10-30 reps
RPE 8
7
Glute Bridge (Bodyweight)
4
10-30 reps
RPE 8
8
Wall Lean Lateral Raises
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
2
12 reps
RPE 8
2
Downward Dog Into Plank
1
10 reps
RPE 8
3
Jump Rope
1
1.7 mins
RPE 6
4
Pull-Up (Band)
4
5-20 reps
RPE 8
5
Squat (Bodyweight)
4
10-30 reps
RPE 8
6
Push Up (Knees)
4
10-30 reps
RPE 8
7
Glute Bridge (Bodyweight)
4
10-30 reps
RPE 8
8
Wall Lean Lateral Raises
4
15 reps
RPE 8
Week 1
1 / 4 Weeks
Day 2
1
World's Greatest Stretch
2 Sets
12 Reps
@8
2
Downward Dog Into Plank
1 Set
10 Reps
@8
3
Bear Crawl
1 Set
30+ Reps
@8
4
V-Up
1 Set
15+ Reps
@8
5
Jump Rope
1 Set
100+ Reps
@8
Day 4
1
World's Greatest Stretch
2 Sets
12 Reps
@8
2
Downward Dog Into Plank
1 Set
10 Reps
@8
3
Bear Crawl
1 Set
30+ Reps
@8
4
V-Up
1 Set
15+ Reps
@8
5
Jump Rope
1 Set
100+ Reps
@8
Day 1
1
World's Greatest Stretch
2 Sets
12 Reps
@8
2
Downward Dog Into Plank
1 Set
10 Reps
@8
3
Jump Rope
1 Set
1.7 mins
@6
4
Pull-Up (Band)
4 Sets
5-20 Reps
@8
5
Squat (Bodyweight)
4 Sets
10-30 Reps
@8
6
Push Up (Knees)
4 Sets
10-30 Reps
@8
7
Glute Bridge (Bodyweight)
4 Sets
10-30 Reps
@8
8
Wall Lean Lateral Raises
4 Sets
15 Reps
@8
Day 3
1
World's Greatest Stretch
2 Sets
12 Reps
@8
2
Downward Dog Into Plank
1 Set
10 Reps
@8
3
Jump Rope
1 Set
1.7 mins
@6
4
Pull-Up (Band)
4 Sets
5-20 Reps
@8
5
Squat (Bodyweight)
4 Sets
10-30 Reps
@8
6
Push Up (Knees)
4 Sets
10-30 Reps
@8
7
Glute Bridge (Bodyweight)
4 Sets
10-30 Reps
@8
8
Wall Lean Lateral Raises
4 Sets
15 Reps
@8
Day 5
1
World's Greatest Stretch
2 Sets
12 Reps
@8
2
Downward Dog Into Plank
1 Set
10 Reps
@8
3
Jump Rope
1 Set
1.7 mins
@6
4
Pull-Up (Band)
4 Sets
5-20 Reps
@8
5
Squat (Bodyweight)
4 Sets
10-30 Reps
@8
6
Push Up (Knees)
4 Sets
10-30 Reps
@8
7
Glute Bridge (Bodyweight)
4 Sets
10-30 Reps
@8
8
Wall Lean Lateral Raises
4 Sets
15 Reps
@8