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Patrick Bateman at home workout plan

by Reyes Saúl F.
13 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
    Sep 02, 2025 10:14

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!
Muscle Engagement
Front
Back
MuscleSet
Other
12.3%
Glutes
12.1%
Front Delts
10.8%
Hamstrings
8.1%
Lats
6.7%
Quadriceps
6.7%
Chest
6.7%
Middle Delts
6.7%
Rear Delts
6.7%
Upper Back
5.4%
Triceps
5.4%
Lower Back
4%
Abs
2.9%
Biceps
2.7%
Adductors
2.7%
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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
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