Pete Pisani - 12 Week Get Swole Program

The Pete Pisani 12 Week Workout & Nutrition Program is for anyone looking to get swole! Below you will find a sample of the workout schedule and exercises.

Week 1: Monday - Chest

Running 20 Min
Barbell Bench Press 4 x 10
DB Incline Bench Press 4 x 10
BOSU Clapping Push-Ups 4 x 15
Kettlebell Alternating Floor Press
4 x 10
Barbell Close Grip Bench Press
4 x 10
Cable Chest Fly 4 x 10

 
Week 1: Tuesday - Back

Barbell Deadlift 4 x 10
Barbell Bent Over Row
4 x 10
Lat Machine Wide Grip Pulldown
4 x 10
DB Incline Bench Back Fly
4 x 10
Wide Grip Row
4 x 10
Renegade Push-Up Row
4 x 10
Slider Burpee

4 x 1 Min
(Max Reps)

 
Week 1: Wednesday - Legs / Core

Stair Climber  20 Min
Barbell Back Squat 4 x 10
Barbell Reverse Lunge 4 x 10
Barbell Straight Leg Romanian Deadlift 4 x 10
Star Side Full Plank
4 x 45 Sec
Barbell Clean and Press 4 x 10
BOSU Dome Down Step Up 4 x 10
Battle Rope Thruster 4 x 10
Reverse Chop with Sled
4 x 10


If you would like more info on the digital program or to download the full workout program, please follow the links below.

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DOWNLOAD FULL PDF WORKOUT

 

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