Pat's Workout Plan
4 days/week basic strength training for all major muscle groups
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | 1km Row | 1 | 5 min | @6 |
| 2 | Bench Press (Paused) | 1 | 10 reps | @7.5 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8.5 | ||
| 3 | Pec Deck (Machine) | 1 | 10 reps | @7.5 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8.5 | ||
| 4 | Incline Bench Press (Dumbbell) | 1 | 10 reps | @7.5 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8.5 | ||
| 5 | Dip (Bodyweight) | 1 | 10 reps | @7.5 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8.5 | ||
| 6 | Overhead Extension (Dumbbell) | 1 | 10 reps | @7.5 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8.5 | ||
| 7 | V-Handle Tricep Pushdown (Cable) | 1 | 10 reps | @7.5 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | 1km Row | 1 | 5 min | @6 |
| 2 | Lat Pulldown | 1 | 10 reps | @7.5 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8.5 | ||
| 3 | Seated Row (Cable) | 1 | 10 reps | @7.5 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8.5 | ||
| 4 | Single Arm Row (Cable) | 1 | 10 reps | @8 |
| 1 | 5 reps | @8.5 | ||
| 5 | Single Arm High Row (Cable) | 1 | 10 reps | @8 |
| 1 | 5 reps | @8.5 | ||
| 6 | Deadlift (Barbell) | 1 | 10 reps | @7.5 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8.5 | ||
| 7 | Back Extension | 1 | 10 reps | @7.5 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8.5 | ||
| 8 | Wide Grip Pull-Up | 1 | 10 reps | @7.5 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8.5 | ||
| 9 | Russian Twist | 1 | 10 reps | @7.5 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | 1km Row | 1 | 5 min | @6 |
| 2 | Alternating Dumbbell Curl | 1 | 10 reps | @7.5 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8.5 | ||
| 3 | Hammer Curl | 1 | 10 reps | @7.5 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8.5 | ||
| 4 | Chin-Up (Bodyweight) | 1 | 10 reps | @7.5 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8.5 | ||
| 5 | Upright Row (Barbell) | 1 | 10 reps | @7.5 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8.5 | ||
| 6 | Lateral Raise (Cable) | 1 | 10 reps | @7.5 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8.5 | ||
| 7 | Shoulder Press (Machine) | 1 | 10 reps | @7.5 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8.5 | ||
| 8 | Lying Rear Lateral Raise | 1 | 10 reps | @7.5 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8.5 | ||
| 9 | Deficit Handstand Push Up | 1 | 10 reps | @7.5 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Light Jog | 1 | 5 min | @6 |
| 2 | Leg Press (45 Degrees) | 1 | 10 reps | @7.5 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8.5 | ||
| 3 | Calf Raise (Leg Press) | 1 | 10 reps | @7.5 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8.5 | ||
| 4 | Leg Extension | 1 | 10 reps | @7.5 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8.5 | ||
| 5 | Lying Leg Curl | 1 | 10 reps | @7.5 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8.5 | ||
| 6 | Squat (Barbell) | 1 | 10 reps | @7.5 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8.5 | ||
| 7 | Bulgarian Split Squat (Dumbbell) | 1 | 10 reps | @7.5 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8.5 | ||
| 8 | Hip Thrust (Barbell) | 1 | 10 reps | @7.5 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8.5 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Pat's Workout Plan is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Pat's Workout Plan is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Pat's Workout Plan is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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