Patting Around
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 5 | 5 reps |
| 2 | Incline Bench Press (Dumbbell) | 4 | 12 reps |
| Superset | |||
| 3A | Front Raise | 3 | 10 reps |
| 3B | French Press | 3 | 12 reps |
| 4 | Tricep Pushdown (Cable) | 5 | 12 reps |
| 5 | Seated Shoulder Press (Dumbbell) | 4 | 8 reps |
| 6 | Pec Deck (Machine) | 4 | 10 reps |
| 7 | Dip (Bodyweight) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 4 | 8 reps |
| Superset | |||
| 2A | Seated Row (Cable) | 4 | 10 reps |
| 2B | Pull-Up (Weighted) | 4 | 12 reps |
| 3 | Spider Curl | 5 | 10 reps |
| Superset | |||
| 4A | Straight Arm Pull Downs | 4 | 10 reps |
| 4B | Bicep Curl (EZ Bar) | 4 | 12 reps |
| 5 | Shrug (Dumbbell) | 5 | 10 reps |
| Superset | |||
| 6A | Face Pull | 3 | 15 reps |
| 6B | Bicep Curl (Dumbbell) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 5 | 8 reps |
| Superset | |||
| 2A | Pull Through (Cable) | 4 | 12 reps |
| 2B | Lunge (Dumbbell) | 4 | 12 reps |
| 3 | Leg Curl | 3 | 10 reps |
| 4 | Hack Squat | 5 | 8 reps |
| 5 | Hip Thrust (Barbell) | 4 | 12 reps |
| 6 | Leg Press | 4 | 10 reps |
| 7 | Hip Abductor (Machine) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 4 | 8 reps |
| 2 | Chest Fly (Dumbbell) | 4 | 10 reps |
| 3 | Lateral Raise (Dumbbell) | 3 | 12 reps |
| Superset | |||
| 4A | Skull Crusher | 4 | 10 reps |
| 4B | Bench Press (Dumbbell) | 4 | 12 reps |
| 5 | Straight Bar Cable Extensions | 3 | 12 reps |
| Superset | |||
| 6A | Chest Fly (Cable) | 4 | 10 reps |
| 6B | Tricep Extension (Dumbbell) | 4 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bent Over Row (Dumbbell) | 4 | 12 reps |
| 2 | Preacher Curl (Barbell) | 3 | 10 reps |
| Superset | |||
| 3A | Lat Pulldown | 4 | 12 reps |
| 3B | Bicep Curl (Cable) | 4 | 10 reps |
| 4 | Good Morning | 3 | 10 reps |
| 5 | Shrug (Dumbbell) | 4 | 12 reps |
| 6 | Lat Pulldown (Single Arm) | 5 | 10 reps |
| Superset | |||
| 7A | Hammer Curl | 4 | 12 reps |
| 7B | Reverse Pec Deck | 4 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 5 | 8 reps |
| 2 | Front Squat (Barbell) | 3 | 8 reps |
| Superset | |||
| 3A | Lying Leg Curl | 5 | 10 reps |
| 3B | Pull Through (Cable) | 5 | 12 reps |
| 4 | Hack Squat | 3 | 10 reps |
| 5 | Leg Press | 4 | 12 reps |
| 6 | Bulgarian Split Squat (Dumbbell) | 3 | 10 reps |
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, Patting Around 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 60 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.
Patting Around is structured around 6 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.
Patting Around 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.
Get started
