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Panatta Launchpad - Your first steps toward building muscle | Salihaku

PROGRAM

Panatta Launchpad

Launch your journey to a stronger, more muscular physique.

Duration:6 weeks

Level:

Beginner

Focus:Mass

Sessions:3x / week

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Panatta Launchpad

This program is designed for complete beginners who want to start building muscle safely and on the right foundation. The main focus is on learning proper movement technique and getting your body used to regular resistance training. Workouts are made up of clear, easy-to-learn basic exercises that activate the large muscle groups across your whole body. Loads increase gradually, giving your muscles and tendons time to strengthen while your confidence grows with every session. The program develops foundational strength, posture and movement control, and lays a solid base for future progress. You get a simple structure that tells you what to do and when to advance. If you are new to the gym and want to begin building muscle without guesswork, this is a natural place to start your journey.

Workout Plan

Week by week program

1

Week 1

3 training days

1

Full Body A

Super Pendulum Squat
3 × 10-12
Super Vertical Chest Press
3 × 10-12
Super Rowing Machine
3 × 10-12
Deltoid Press Circular
3 × 10-12
Alternate Arm Curl
3 × 10-12

2

Full Body B

Super Leg Press 45
3 × 10-12
Super Inclined Bench Press
3 × 10-12

3

Full Body C

Belt Squat
3 × 10-12
Pectoral Machine
3 × 10-12

2

Week 2

3 training days

1

Full Body A

Super Pendulum Squat
3 × 10-12

3

Week 3

3 training days

1

Full Body A

Super Pendulum Squat
4 × 10-12

4

Week 4

3 training days

1

Full Body A

Super Pendulum Squat
4 × 10-12

5

Week 5

3 training days

1

Full Body A

Super Pendulum Squat
4 × 10-12

6

Week 6

3 training days

1

Full Body A

Super Pendulum Squat
4 × 10-12

Equipment used

Alternate Arm Curl

Super Seated Calf

Super Rowing Machine

Deltoid Press Circular

Super Leg Press 45

French Press Machine

Super Pendulum Squat

Lat Pulldown Convergent

Seated Leg Curling

Total Core Crunch Machine

Super Inclined Bench Press

Pectoral Machine

Super Vertical Chest Press

Ready to start Panatta Launchpad?

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Lat Pulldown Convergent

3 × 10-12

Seated Leg Curling

3 × 10-12

French Press Machine

3 × 10-12

T-Bar Row

3 × 10-12

Peck Back

3 × 10-12

Super Seated Calf

3 × 12-15

Total Core Crunch Machine

3 × 12-15

Super Vertical Chest Press

3 × 10-12

Super Rowing Machine

3 × 10-12

Deltoid Press Circular

3 × 10-12

Alternate Arm Curl

3 × 10-12

2

Full Body B

Super Leg Press 45
3 × 10-12
Super Inclined Bench Press
3 × 10-12
Lat Pulldown Convergent
3 × 10-12
Seated Leg Curling
3 × 10-12
French Press Machine
3 × 10-12

3

Full Body C

Belt Squat
3 × 10-12
Pectoral Machine
3 × 10-12
T-Bar Row
3 × 10-12
Peck Back
3 × 10-12
Super Seated Calf
3 × 12-15
Total Core Crunch Machine
3 × 12-15

Super Vertical Chest Press

4 × 10-12

Super Rowing Machine

4 × 10-12

Deltoid Press Circular

3 × 10-12

Alternate Arm Curl

3 × 10-12

2

Full Body B

Super Leg Press 45
4 × 10-12
Super Inclined Bench Press
4 × 10-12
Lat Pulldown Convergent
4 × 10-12
Seated Leg Curling
3 × 10-12
French Press Machine
3 × 10-12

3

Full Body C

Belt Squat
4 × 10-12
Pectoral Machine
4 × 10-12
T-Bar Row
4 × 10-12
Peck Back
3 × 10-12
Super Seated Calf
3 × 12-15
Total Core Crunch Machine
3 × 12-15

Super Vertical Chest Press

4 × 10-12

Super Rowing Machine

4 × 10-12

Deltoid Press Circular

3 × 10-12

Alternate Arm Curl

3 × 10-12

2

Full Body B

Super Leg Press 45
4 × 10-12
Super Inclined Bench Press
4 × 10-12
Lat Pulldown Convergent
4 × 10-12
Seated Leg Curling
3 × 10-12
French Press Machine
3 × 10-12

3

Full Body C

Belt Squat
4 × 10-12
Pectoral Machine
4 × 10-12
T-Bar Row
4 × 10-12
Peck Back
3 × 10-12
Super Seated Calf
3 × 12-15
Total Core Crunch Machine
3 × 12-15

Super Vertical Chest Press

4 × 10-12

Super Rowing Machine

4 × 10-12

Deltoid Press Circular

3 × 12-15

Alternate Arm Curl

3 × 12-15

2

Full Body B

Super Leg Press 45
4 × 10-12
Super Inclined Bench Press
4 × 10-12
Lat Pulldown Convergent
4 × 10-12
Seated Leg Curling
3 × 12-15
French Press Machine
3 × 12-15

3

Full Body C

Belt Squat
4 × 10-12
Pectoral Machine
4 × 10-12
T-Bar Row
4 × 10-12
Peck Back
3 × 12-15
Super Seated Calf
4 × 15-20
Total Core Crunch Machine
4 × 15-20

Super Vertical Chest Press

4 × 10-12

Super Rowing Machine

4 × 10-12

Deltoid Press Circular

3 × 12-15

Alternate Arm Curl

3 × 12-15

2

Full Body B

Super Leg Press 45
4 × 10-12
Super Inclined Bench Press
4 × 10-12
Lat Pulldown Convergent
4 × 10-12
Seated Leg Curling
3 × 12-15
French Press Machine
3 × 12-15

3

Full Body C

Belt Squat
4 × 10-12
Pectoral Machine
4 × 10-12
T-Bar Row
4 × 10-12
Peck Back
3 × 12-15
Super Seated Calf
4 × 15-20
Total Core Crunch Machine
4 × 15-20