Jeff Pitman's 12-Week Pounding Program!

Congratulations on your decision to take the challenge to improve your health, your body, and your life.
For those individuals that would like to follow an alternate workout to the EAS Personal Fitness Guide, this 12-week routine has been designed for you by Jeff Pitman, the head Boise State University strength and conditioning coach.

Idaho Athletic Club will provide one free session with a personal trainer for you to learn proper form and execution of these exercises.

The Program


Month #1

Mondays

Chest
Bench Press: 4x12
Incline Dumbbell flys: 3x12

Upper Back
Bent Over Dumbbell Row: 3x12
Post Dumbbell Delt: 3x12

Legs
Leg Extension: 3x12
Leg Curl: 3x12.

Abs
Stick Swing: 2x15.

Wednesdays

Low Back
Roman Chair: 3x12
Good Mornings: 3x12

Arms
Tricep Machine Extension: 3x12
Dumbbell Bicep Curl: 3x12

Legs
Leg Press: 4x12
Calf Raise: 3x12

Abs
Plate Twist: 2x20

Fridays

Legs
Back Squat: 4x12
Multi hip: 2x12

Chest
Incline Press: 4x12
Flat Bench Dumbbell Flys: 3x12

Upper Back
Lat Pull Down: 3x12
Up Right Rows: 3x12

Abs
Swiss Ball Crunches: 2x20.

Click Here For A Printable Version Of Month #1!


Month #2

Note: Reps decrease, increase weight lifted.

Mondays

Chest
Bench press: 4x10
Incline Dumbbell Flys: 3x10

Upper Back
Bent Over Dumbbell Rows: 3x10
Post Dumbbell Delt: 3x10

Legs
Leg Extension: 3x10
Leg Curl: 3x10

Abs
Stick Swing: 2x20.

Wednesdays

Low Back
Roman Chair: 3x15
Good Mornings: 3x10

Arms
Tricep Machine Extension: 3x10
Dumbbell Bicep Curl: 3x10

Legs
Leg Press: 4x10
Calf Raise: 3x10

Abs
Plate Twist: 2x20

Fridays

Legs
Back Squat: 4x10
Multi Hp: 2x10

Chest
Incline Press: 4x10
Dumbbell Flat Bench Flys: 3x10

Upper Back
Lat Pull Down: 3x10
Up Right Row: 3x10

Abs
Swiss Ball Crunches: 2x25

Click Here For A Printable Version Of Month #2!


Month #3

Note: add variety by lifting on a swiss ball with lifts marked *.

Mondays

Chest
Bench Press: 4x8
Dumbbell Incline Flys: 3x8*

Upper Back
Bent Over Dumbbell Row: 3x8*
Post Dumbbell Delt: 3x8*

Legs
Leg Extension: 3x8
Leg Curl: 3x8

Abs
Stick Swing: 2x25

Wednesdays

Low Back
Roman Chair: 3x20
Good Mornings: 3x8

Arms
Tricep Machine Extension: 3x8
Dumbbell Bicep Curl: 3x8

Legs
Leg Press: 4x8
Calf Raise: 3x8

Abs
Plate twist: 2x30*

Fridays

Legs
Back Squat: 4x8
Multi Hip: 2x8

Chest
Incline Press: 4x8
Dumbbell Flat Bench Flys: 3x8*

Upper Back
Lat Pull Down: 3x8
Up Right Row: 3x8

Abs
Swiss Ball Crunches: 2x30

Click Here For A Printable Version Of Month #3!

Learn more about Jeff Pitman by clicking here!

Back To The 12-Week Challenge Page!

Learn everything you need to know to transform your body in The Bodybuilding.com New Year's Guide! Click here to get into shape!