PANCAKES AND PUSH UPS
12 Week GYM Workout
Welcome to Pancakes and Push Ups! I am so thrilled that you have decided to get
fit and healthier with me! I am a strong believer that anything is possible at any
age! You just need to work for it, have patience and be ​CONSISTENT!
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@pancakesandpush_ups​Weight training program:
Remember! ​YOU CANNOT OUT TRAIN A BAD DIET!
I would like for you to keep a log of your weight you are able to lift and try to
increase as time progresses. You won’t be able to increase every time, but it’s
important that you TRY.
Your Training Program is broken down into 3 Phases each being a 4 week
training split. If you don’t know how to do an exercise check out my​ ​YouTube
Channel​ (Sloane Davis). Please be sure to subscribe to my channel as new videos are
always being added.
The lower the reps the heavier the weight should be. The last rep or 2 should
always be a bit difficult.
Be sure to rest 60 seconds in between each set.
Don’t train to failure (where you can’t get the last rep in). It’s better to lower the
weight, have full range of motion, and not fatigue your muscles to a point where
you can’t perform the next day. It should feel heavy, but not to a point where you
can’t perform your last rep.
4x10 means 4 sets of 10 reps. Complete all 4 sets of the first exercise before
moving on to the 2nd exercise.
DB=Dumbells
I high recommend investing in a variety of dumbbells. A pair 8 pounds, 10
pounds, 15 pounds and 1-20lb dumbell for leg work. As you progress your weight
amounts will as well.
CARDIO
Cardio is implemented in Phase 1 and 3 of the plan. There are two different types
of cardio.
HIIT​ cardio takes 22 minutes.
Start with a 5 minute warm up. It can be on elliptical, treadmill, outside, running
in place - whatever you like. Then after the 5 minute warm up, go ALL OUT for 20
seconds. Anything you like- either in the machine or hop off and do burpee's,
mountain climbers, football run, fast jumping jacks, sprints - and then go back to
a steady state for 2 minutes 40 seconds. Repeat this for 5 rounds. Then cool down
for 5 minutes.
Low Intensity Steady State Cardio​ - (LISS) Examples include a light jog,
walking up hills, elliptical, stairmaster, jumping rope.
OR
you can perform the following ​CARDIO CIRCUIT​ 3x
50 Burpees
50 Jumping Jacks
50 Mountain Climbers
50 Skater Hops
1 minute running in place
PHASE 1
WEEK 1
All exercises will be performed for 3 sets of 10 reps
DAY 1
Step Ups
Leg Press
Leg Extension
DB Reverse Lunge
Seated or Lying Hamstring Curl
Seated Calf Raise
DAY 2
Barbell Bench
Dumbbell Incline Bench
Dumbbell Overhead Press
Lateral Shoulder Raises
Skull Crushers
Tricep Cable Pressdown w Rope
DAY 3
20 MINUTES LOW INTENSITY STEADY STATE CARDIO OR CARDIO CIRCUIT
Day 4
Neutral Grip Lat Pulldown
1 Arm DB Row
Barbell Row
DB Curl
Hammer Curl
Overhead Tricep Extension
DAY 5
Barbell Back Squat
Straight Leg Deadlift with Barbell
Bulgarian Split Squat
Leg Extension
Walking Lunges
Calf Raise
DAY 6​ - HIIT CARDIO
Day 7​ - Rest
PHASE 1
WEEK 2
All exercises will be performed for 4 sets of 10 reps
DAY 1
Step Ups
Leg Press
Leg Extension
DB Reverse Lunge
Seated or Lying Hamstring Curl
Seated Calf Raise
DAY 2
Barbell Bench
Dumbbell Incline Bench
Dumbbell Overhead Press
Lateral Shoulder Raises
Skull Crushers
Tricep Cable Pressdown w Rope
DAY 3
20 MINUTES LOW INTENSITY STEADY STATE CARDIO OR CARDIO CIRCUIT
Day 4
Neutral Grip Lat Pulldown
1 Arm DB Row
Barbell Row
DB Curl
Hammer Curl
Overhead Tricep Extension
DAY 5
Barbell Back Squat
Straight Leg Deadlift with Barbell
Bulgarian Split Squat
Leg Extension
Walking Lunges
Calf Raise
DAY 6​ - HIIT CARDIO
Day 7​ - Rest
PHASE 1
WEEK 3
All exercises will be performed for 3 sets of 15 reps
DAY 1
Step Ups
Leg Press
Leg Extension
DB Reverse Lunge
Seated or Lying Hamstring Curl
Seated Calf Raise
DAY 2
Barbell Bench
Dumbbell Incline Bench
Dumbbell Overhead Press
Lateral Shoulder Raises
Skull Crushers
Tricep Cable Pressdown w Rope
DAY 3
20 MINUTES LOW INTENSITY STEADY STATE CARDIO OR CARDIO CIRCUIT
Day 4
Neutral Grip Lat Pulldown
1 Arm DB Row
Barbell Row
DB Curl
Hammer Curl
Overhead Tricep Extension
DAY 5
Barbell Back Squat
Straight Leg Deadlift with Barbell
Bulgarian Split Squat
Leg Extension
Walking Lunges
Calf Raise
DAY 6​ - HIIT CARDIO
Day 7​ - Rest
PHASE 1
WEEK 4
All exercises will be performed for 4 sets of 15 reps
DAY 1
Step Ups
Leg Press
Leg Extension
DB Reverse Lunge
Seated or Lying Hamstring Curl
Seated Calf Raise
DAY 2
Barbell Bench
Dumbbell Incline Bench
Dumbbell Overhead Press
Lateral Shoulder Raises
Skull Crushers
Tricep Cable Pressdown w Rope
DAY 3
20 MINUTES LOW INTENSITY STEADY STATE CARDIO OR CARDIO CIRCUIT
Day 4
Neutral Grip Lat Pulldown
1 Arm DB Row
Barbell Row
DB Curl
Hammer Curl
Overhead Tricep Extension
DAY 5
Barbell Back Squat
Straight Leg Deadlift with Barbell
Bulgarian Split Squat
Leg Extension
Walking Lunges
Calf Raise
DAY 6​ - HIIT CARDIO
Day 7​ - Rest
PHASE 2
WEEK 1
All lifts will be for 4 sets. Each exercise will have the same amount of reps: 30 reps for
the 1st set, 12 reps for the 2nd set, 8 reps for the 3rd set, 6 reps for the 4th set
Day 1
DB Shoulder Press
Lat Pull Down
Bent Over Rear Delt Fly
1 Arm DB Row
Seated Cable Row
Side Lateral Raise
Day 2
Barbell Back Squat
1-Legged Leg Press
Leg Extensions
Straight Legged Deadlift
Lying or Seated Leg Curl
Day 3​ - 30 MINUTES LOW INTENSITY STEADY STATE CARDIO
Day 4 Barbell Bench Press
Incline Bench Press
1 Arm Seated Cable Row
Tricep Rope Pressdown
Arnold Presses
Rear Delt Fly
Day 5
Skull Crusher
Cable Tricep Extension
DB Curl
Hammer Curl
Seated Side Lateral Raises
Close Grip DB Bench Press
EZ Bar Skullcrushers
Day 6
Front Squat with DB OR BB
Barbell Lunges
DB Reverse Lunges
Goblet Squats
Good Mornings
Seated Calf Raises
Day 7​ - REST
PHASE 2
WEEK 2
All lifts will be for 4 sets. Each exercise will have the same amount of reps: 20 reps for
the 1st set, 8 reps for the 2nd set, 6 reps for the 3rd set, 4 reps for the 4th set
Day 1
DB Shoulder Press
Lat Pull Down
Bent Over Rear Delt Fly
1 Arm DB Row
Seated Cable Row
Side Lateral Raise
Day 2
Barbell Back Squat
1-Legged Leg Press
Leg Extensions
Straight Legged Deadlift
Lying or Seated Leg Curl
Day 3​ - 30 MINUTES LOW INTENSITY STEADY STATE CARDIO
Day 4 Barbell Bench Press
Incline Bench Press
1 Arm Seated Cable Row
Tricep Rope Pressdown
Arnold Presses
Rear Delt Fly
Day 5
Skull Crusher
Cable Tricep Extension
DB Curl
Hammer Curl
Seated Side Lateral Raises
Close Grip DB Bench Press
EZ Bar Skullcrushers
Day 6
Front Squat with DB OR BB
Barbell Lunges
DB Reverse Lunges
Goblet Squats
Good Mornings
Seated Calf Raises
Day 7​ - REST
PHASE 2
WEEK 3
Each exercise will be performed for 5 sets 5 times (5x5)
Day 1
DB Shoulder Press
Lat Pull Down
Bent Over Rear Delt Fly
1 Arm DB Row
Seated Cable Row
Side Lateral Raise
Day 2
Barbell Back Squat
1-Legged Leg Press
Leg Extensions
Straight Legged Deadlift
Lying or Seated Leg Curl
Day 3​ - 30 MINUTES LOW INTENSITY STEADY STATE CARDIO
Day 4 Barbell Bench Press
Incline Bench Press
1 Arm Seated Cable Row
Tricep Rope Pressdown
Arnold Presses
Rear Delt Fly
Day 5
Skull Crusher
Cable Tricep Extension
DB Curl
Hammer Curl
Seated Side Lateral Raises
Close Grip DB Bench Press
EZ Bar Skullcrushers
Day 6
Front Squat with DB OR BB
Barbell Lunges
DB Reverse Lunges
Goblet Squats
Good Mornings
Seated Calf Raises
Day 7​ - REST
PHASE 2
WEEK 4
Day 1​ - ​3 sets of 20 reps, 15 reps, 12 reps
DB Shoulder Press
Lat Pull Down
Bent Over Rear Delt Fly
1 Arm DB Row
Seated Cable Row
Side Lateral Raise
Day 2​ - ​4 sets of 20, 15, 12, 10 reps
Barbell Back Squat
1-Legged Leg Press
Leg Extensions
Straight Legged Deadlift
Lying or Seated Leg Curl
Day 3​ - 30 MINUTES LOW INTENSITY STEADY STATE CARDI
Day 4 -​ ALL exercises will be​ ​5 sets of 15 reps
Barbell Bench Press
Incline Bench Press
1 Arm Seated Cable Row
Tricep Rope Pressdown
Arnold Presses
Rear Delt Fly
Day 5​ - 4 sets of 20, 15, 12, 10 reps
Skull Crusher
Cable Tricep Extension
DB Curl
Hammer Curl
Seated Side Lateral Raises
Close Grip DB Bench Press
EZ Bar Skullcrushers
Day 6
Front Squat with DB OR BB- 4 sets 12 reps
Barbell Lunges - 4 sets 15 reps
DB Reverse Lunges - 4 sets 12 reps
Goblet Squats - 4 sets 12 reps
Good Mornings - 4 sets 12 reps
Seated Calf Raises- 4 sets of 12
Day 7​ - REST
PHASE 3 - ​By now you are a seasoned weight lifter and are ready to take on
anything! Weight will be increased as reps are lowered. Test your strength and don’t
underestimate yourself! You can do this!
WEEK 1
Day 1
Barbell Squats 3x5
Leg Press 3x10
Leg Extension 3x10
Lying or Seated Hamstring Curls 3x10
Calf Raises (seated or standing) 3x10
Day 2
Barbell Bench 3x5
Barbell Military Press 3x5
Incline Bench Press 3x5
Side Lateral Raises 3x10
Rope Pushdowns 3x10
Rope Overhead Tricep Extensions 3x10
Day 3​ - 20 MINUTES LOW INTENSITY STEADY STATE CARDIO
Day 4
Barbell Rows 3x5
Lat Pulldowns 3x8
Seated Rows 3x8
Face Pulls 3x10
Barbell Bicep Curls 4x10
Hammer Curls 3x12
Day 5
Barbell Squats 3x5
Barbell Bench 3x5
Dumbbell Overhead Press 3x5
Deadlifts 3x5
Barbell Straight Legged Deadlifts 3x10
Day 6 ​- 20 MINUTES LOW INTENSITY STEADY STATE CARDIO
Day 7​ - REST!
PHASE 3
WEEK 2
Day 1
Barbell Squats 4x5
Leg Press 3x10
Leg Extension 3x10
Lying or Seated Hamstring Curls 3x10
Calf Raises (seated or standing) 5x10
Day 2
Barbell Bench 4x5
Barbell Military Press 4x5
Incline Bench Press 4x5
Side Lateral Raises 3x12
Rope Pushdowns 3x12
Rope Overhead Tricep Extensions 3x12
Day 3​ - 20 MINUTES LOW INTENSITY STEADY STATE CARDIO
Day 4
Barbell Rows 4x5
Lat Pulldowns 3x10
Seated Rows 3x10
Face Pulls 3x10
Barbell Bicep Curls 4x12
Hammer Curls 3x12
Day 5
Barbell Squats 5x5
Barbell Bench 5x5
Dumbbell Overhead Press 5x5
Deadlifts 3x5
Barbell Straight Legged Deadlifts 3x10
Day 6 ​- 20 MINUTES LOW INTENSITY STEADY STATE CARDIO
Day 7​ - REST!
PHASE 3
WEEK 3
Day 1
Barbell Squats 5x5
Leg Press 3x10
Leg Extension 3x10
Lying or Seated Hamstring Curls 3x10
Calf Raises (seated or standing) 5x10
Day 2
Barbell Bench 5x5
Barbell Military Press 5x5
Incline Bench Press 5x5
Side Lateral Raises 3x12
Rope Pushdowns 3x12
Rope Overhead Tricep Extensions 3x12
Day 3​ - 20 MINUTES LOW INTENSITY STEADY STATE CARDIO
Day 4
Barbell Rows 5x5
Lat Pulldowns 3x10
Seated Rows 3x10
Face Pulls 3x10
Barbell Bicep Curls 4x12
Hammer Curls 3x12
Day 5
Barbell Squats 5x5
Barbell Bench 5x5
Dumbbell Overhead Press 5x5
Deadlifts 3x5
Barbell Straight Legged Deadlifts 3x10
Day 6 ​- 20 MINUTES LOW INTENSITY STEADY STATE CARDIO
Day 7​ - REST!
PHASE 3
WEEK 4
Day 1
Barbell Squats 3x5
Leg Press 3x10
Leg Extension 3x10
Lying or Seated Hamstring Curls 3x10
Calf Raises (seated or standing) 5x10
Day 2
Barbell Bench 3x5
Barbell Military Press 3x5
Incline Bench Press 3x5
Side Lateral Raises 3x12
Rope Pushdowns 3x12
Rope Overhead Tricep Extensions 3x12
Day 3​ - 20 MINUTES LOW INTENSITY STEADY STATE CARDIO
Day 4
Barbell Rows 3x5
Lat Pulldowns 3x10
Seated Rows 3x10
Face Pulls 3x10
Barbell Bicep Curls 4x12
Hammer Curls 3x12
Day 5
Barbell Squats 3x5
Barbell Bench 3x5
Dumbbell Overhead Press 3x5
Deadlifts 3x5
Barbell Straight Legged Deadlifts 3x10
Day 6 ​- 20 MINUTES LOW INTENSITY STEADY STATE CARDIO
Day 7​ - REST!