Pallas: 12-Week Full Body Workout

Gym | Plan | Intermediate: 12 Weeks | 3 Days per Week

The Pallas 12-week full body workout is designed for intermediate level gym-goers looking to transform their body. This comprehensive plan includes a variety of exercises targeting every major muscle group. With a focus on compound movements and isolation exercises, this program aims to enhance strength, muscle tone, and overall fitness. Consisting of 3 workouts per week, it offers a manageable yet challenging routine for those committed to achieving fitness goals. From barbell bench presses and cable rows to dumbbell chest flies and hanging leg raises, each exercise is strategically incorporated to provide a well-rounded training regimen. Whether your goal is to build muscle, increase strength, or improve your physique, the Pallas workout is tailored to deliver results with dedication and consistency.

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Week 1

Day 1

This challenging workout is designed to help you build upper body strength and enhance lower body and core muscles. The workout starts with supersets: In the first superset, you'll perform Cable Rear Pulldowns and Barbell Bench Press. The Cable Rear Pulldown targets the back muscles, particularly the lats, while the Barbell Bench Press is an excellent compound movement for the chest, shoulders, and triceps. After completing the first superset, you'll move on to the second superset, which includes Lever Preacher Curls and Cable Triceps Pushdowns. The Preacher Curl isolates the biceps while the Triceps Pushdown targets the triceps. Both supersets are to be performed for 3 sets of 12, 10, and 8 reps. Moving on, the workout includes Barbell Front Chest Squats, which challenge the lower body and also engage the core. This exercise is followed by Lever Seated Calf Raises, focusing on the calf muscles. The workout concludes with Barbell Good Mornings to strengthen the lower back, glutes, and hamstrings, and Hanging Leg Hip Raises that engage the core and hip flexors. Remember, always maintain proper form and technique when performing these exercises to prevent injuries and maximize results.

1:A. Cable Rear Pulldown: 3 sets • 12, 10 and 8 reps

2:B. Barbell Bench Press: 3 sets • 12, 10 and 8 reps

3:B. Lever Preacher Curl: 3 sets • 12, 10 and 8 reps

4:B. Cable EZ-Bar Triceps Pushdown: 3 sets • 12, 10 and 8 reps

5:C. Barbell Front Chest Squat: 3 sets • 12, 10 and 8 reps

6:C. Lever Seated Calf Raise: 3 sets • 12, 10 and 8 reps

7:D. Barbell Good Morning: 3 sets • 12, 10 and 8 reps

8:D. Hanging Leg Hip Raise: 3 sets • 12, 10 and 8 reps

Day 2

Rest Day

Day 3

This workout is designed to help you build strength and muscle in key muscle groups. We start with a superset, the dumbbell chest fly and the cable seated low row. The dumbbell chest fly targets the chest muscles and helps increase their strength and mass. The cable seated low row engages the back muscles, promoting upper body strength and enhancing overall muscle balance. Moving on, we have the barbell reverse curl and triceps dip. The reverse curl is an effective exercise for targeting the biceps, and the triceps dip focuses on the triceps, helping to build arm strength and definition.

Next, we focus on the lower body with the barbell straight leg deadlift and lever leg extension. The straight leg deadlift targets the hamstrings and glutes, while the lever leg extension isolates the quadriceps, helping to improve lower body strength and stability. The workout concludes with the dumbbell standing calf raise and dumbbell side bend, targeting the calves and obliques, respectively. These exercises help to strengthen the core and lower leg muscles, contributing to overall lower body strength and stability.

1:A. Dumbbell Chest Fly: 3 sets • 12, 10 and 8 reps

2:A. Cable Seated Low Row: 3 sets • 12, 10 and 8 reps

3:B. Barbell Reverse Curl: 3 sets • 12, 10 and 8 reps

4:B. Triceps Dip: 3 sets • 10 reps

5:C. Barbell Straight Leg Deadlift: 3 sets • 12, 10 and 8 reps

6:C. Lever Leg Extension: 3 sets • 12, 10 and 8 reps

7:D. Dumbbell Standing Calf Raise: 3 sets • 20, 15 and 10 reps

8:D. Dumbbell Side Bend: 3 sets • 20, 15 and 12 reps

Day 4

Rest Day

Day 5

This intense workout is designed to challenge and improve multiple muscle groups. To start, the Cable Bar Lateral Pulldown targets the back muscles, engaging the lats and creating a strong foundation for the rest of the workout. The following superset includes Wide Grip Pull-Ups, focusing on the upper body and core strength. Moving on to the next superset, Dumbbell Lateral Raises help sculpt the shoulders and complement the Lever Seated Shoulder Press, which maximizes shoulder development. The third superset features Dumbbell Alternate Seated Hammer Curls, which define the biceps, and the Barbell Lying Triceps Extension, which emphasizes the triceps for balanced arm strength. Lever Lying Leg Curls and the Sled 45° Leg Press engage the lower body, offering a comprehensive lower-body workout, followed by Extra Decline Sit-ups to strengthen the core. It's a full-body workout that targets various muscle groups and promotes overall strength and muscle tone.

1. Cable Bar Lateral Pulldown: 1 set • 20 reps

2:A. Wide Grip Pull-Up: 3 sets • 8 reps

3:A. Dumbbell Lateral Raise: 3 sets • 12, 10 and 8 reps

4:B. Lever Seated Shoulder Press: 3 sets • 12, 10 and 8 reps

5:B. Dumbbell Alternate Seated Hammer Curl: 3 sets • 12, 10 and 8 reps

6:C. Barbell Lying Triceps Extension: 3 sets • 12, 10 and 8 reps

7:C. Lever Lying Leg Curl: 3 sets • 12, 10 and 8 reps

8:D. Sled 45° Leg Press: 3 sets • 12, 10 and 8 reps

9:D. Extra Decline Sit-up: 3 sets • 20, 15 and 12 reps

Day 6

Rest Day

Day 7

Rest Day

See the full workout in the Fitwill app.

Details

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