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.

Preview Workout

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.

#	Exercise / Sets	Image
1:A	Cable Rear Pulldown3 sets • 12, 10 and 8 reps
2:B	Barbell Bench Press3 sets • 12, 10 and 8 reps
3:B	Lever Preacher Curl3 sets • 12, 10 and 8 reps
4:B	Cable EZ-Bar Triceps Pushdown3 sets • 12, 10 and 8 reps
5:C	Barbell Front Chest Squat3 sets • 12, 10 and 8 reps
6:C	Lever Seated Calf Raise3 sets • 12, 10 and 8 reps
7:D	Barbell Good Morning3 sets • 12, 10 and 8 reps
8:D	Hanging Leg Hip Raise3 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.

#	Exercise / Sets	Image
1:A	Dumbbell Chest Fly3 sets • 12, 10 and 8 reps
2:A	Cable Seated Low Row3 sets • 12, 10 and 8 reps
3:B	Barbell Reverse Curl3 sets • 12, 10 and 8 reps
4:B	Triceps Dip3 sets • 10 reps
5:C	Barbell Straight Leg Deadlift3 sets • 12, 10 and 8 reps
6:C	Lever Leg Extension3 sets • 12, 10 and 8 reps
7:D	Dumbbell Standing Calf Raise3 sets • 20, 15 and 10 reps
8:D	Dumbbell Side Bend3 sets • 20, 15 and 12 reps

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