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.

    #Exercise / Sets
    1:ACable Rear Pulldown3 sets • 12, 10 and 8 reps
    Cable Rear Pulldown
    2:BBarbell Bench Press3 sets • 12, 10 and 8 reps
    Barbell Bench Press
    3:BLever Preacher Curl (plate loaded)3 sets • 12, 10 and 8 reps
    Lever Preacher Curl (plate loaded)
    4:BCable Triceps Pushdown (SZ-bar)3 sets • 12, 10 and 8 reps
    Cable Triceps Pushdown (SZ-bar)
    5:CBarbell Front Chest Squat3 sets • 12, 10 and 8 reps
    Barbell Front Chest Squat
    6:CLever Seated Calf Raise3 sets • 12, 10 and 8 reps
    Lever Seated Calf Raise
    7:DBarbell Good Morning3 sets • 12, 10 and 8 reps
    Barbell Good Morning
    8:DHanging Leg Hip Raise3 sets • 12, 10 and 8 reps
    Hanging Leg Hip Raise
  • 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
    1:ADumbbell Chest Fly3 sets • 12, 10 and 8 reps
    Dumbbell Chest Fly
    2:ACable Seated Low Row3 sets • 12, 10 and 8 reps
    Cable Seated Low Row
    3:BBarbell Reverse Curl3 sets • 12, 10 and 8 reps
    Barbell Reverse Curl
    4:BTriceps Dip3 sets • 10 reps
    Triceps Dip
    5:CBarbell Straight Leg Deadlift3 sets • 12, 10 and 8 reps
    Barbell Straight Leg Deadlift
    6:CLever Leg Extension3 sets • 12, 10 and 8 reps
    Lever Leg Extension
    7:DDumbbell Standing Calf Raise3 sets • 20, 15 and 10 reps
    Dumbbell Standing Calf Raise
    8:DDumbbell Side Bend3 sets • 20, 15 and 12 reps
    Dumbbell Side Bend
See the full workout in the Fitwill app.
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