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BoostcampPNG

PF Workout

by Joseph R.
2 athletes joined

Program Description

This program is designed as a straightforward, time-saving system to foster the habit of consistent tracking and completing workouts at a 24-hour gym. It caters to individuals just starting their fitness journey as well as those looking to regain their momentum and establish a reliable routine. With a focus on simplicity and accessibility, this program emphasizes effective, user-friendly workouts that prioritize proper form and technique, making it approachable for all fitness levels. Whether you're a novice or returning to the gym after a break, this program provides a clear path to achieving your fitness goals without unnecessary complexity.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 08, 2024 05:59
  • Last Edited
    Dec 16, 2024 07:48
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Chest Press (Machine)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
5
10 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Chest Press (Machine)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
5
10 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Chest Press (Machine)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
5
10 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Chest Press (Machine)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
5
10 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Chest Press (Machine)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
5
10 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Chest Press (Machine)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
5
10 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
25 mins
-
2
Leg Press
4
10-12 reps
-
3
Calf Raise (Leg Press)
4
12-15 reps
-
4
Leg Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Glute Kickback
3
12-15 reps
-
7
Squat (Bodyweight)
5
10 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
25 mins
-
2
Leg Press
4
10-12 reps
-
3
Calf Raise (Leg Press)
4
12-15 reps
-
4
Leg Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Glute Kickback
3
12-15 reps
-
7
Squat (Bodyweight)
5
10 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
25 mins
-
2
Leg Press
4
10-12 reps
-
3
Calf Raise (Leg Press)
4
12-15 reps
-
4
Leg Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Glute Kickback
3
12-15 reps
-
7
Squat (Bodyweight)
5
10 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
25 mins
-
2
Leg Press
4
10-12 reps
-
3
Calf Raise (Leg Press)
4
12-15 reps
-
4
Leg Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Glute Kickback
3
12-15 reps
-
7
Squat (Bodyweight)
5
10 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
25 mins
-
2
Leg Press
4
10-12 reps
-
3
Calf Raise (Leg Press)
4
12-15 reps
-
4
Leg Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Glute Kickback
3
12-15 reps
-
7
Squat (Bodyweight)
5
10 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
25 mins
-
2
Leg Press
4
10-12 reps
-
3
Calf Raise (Leg Press)
4
12-15 reps
-
4
Leg Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Glute Kickback
3
12-15 reps
-
7
Squat (Bodyweight)
5
10 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
-
2
Lat Pulldown
4
10-12 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Back Extension
3
8-10 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Machine)
3
10-12 reps
-
7
Hammer Curl (Cable)
3
10-12 reps
-
8
Push Up
5
10 reps
-
9
Ab Twist Machine
2
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
-
2
Lat Pulldown
4
10-12 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Back Extension
3
8-10 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Machine)
3
10-12 reps
-
7
Hammer Curl (Cable)
3
10-12 reps
-
8
Push Up
5
10 reps
-
9
Ab Twist Machine
2
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
-
2
Lat Pulldown
4
10-12 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Back Extension
3
8-10 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Machine)
3
10-12 reps
-
7
Hammer Curl (Cable)
3
10-12 reps
-
8
Push Up
5
10 reps
-
9
Ab Twist Machine
2
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
-
2
Lat Pulldown
4
10-12 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Back Extension
3
8-10 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Machine)
3
10-12 reps
-
7
Hammer Curl (Cable)
3
10-12 reps
-
8
Push Up
5
10 reps
-
9
Ab Twist Machine
2
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
-
2
Lat Pulldown
4
10-12 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Back Extension
3
8-10 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Machine)
3
10-12 reps
-
7
Hammer Curl (Cable)
3
10-12 reps
-
8
Push Up
5
10 reps
-
9
Ab Twist Machine
2
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
-
2
Lat Pulldown
4
10-12 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Back Extension
3
8-10 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Machine)
3
10-12 reps
-
7
Hammer Curl (Cable)
3
10-12 reps
-
8
Push Up
5
10 reps
-
9
Ab Twist Machine
2
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
Abs Crunch (Machine)
3
12-15 reps
-
3
Leg Raise (Captain's Chair)
3
10-12 reps
-
4
Bicycle Crunch
5
10 reps
-
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
Abs Crunch (Machine)
3
12-15 reps
-
3
Leg Raise (Captain's Chair)
3
10-12 reps
-
4
Bicycle Crunch
5
10 reps
-
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
Abs Crunch (Machine)
3
12-15 reps
-
3
Leg Raise (Captain's Chair)
3
10-12 reps
-
4
Bicycle Crunch
5
10 reps
-
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
Abs Crunch (Machine)
3
12-15 reps
-
3
Leg Raise (Captain's Chair)
3
10-12 reps
-
4
Bicycle Crunch
5
10 reps
-
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
Abs Crunch (Machine)
3
12-15 reps
-
3
Leg Raise (Captain's Chair)
3
10-12 reps
-
4
Bicycle Crunch
5
10 reps
-
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
Abs Crunch (Machine)
3
12-15 reps
-
3
Leg Raise (Captain's Chair)
3
10-12 reps
-
4
Bicycle Crunch
5
10 reps
-
5
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Seated Row (Machine)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Cardio
1
15 mins
-
7
Squat (Bodyweight)
5
10 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Seated Row (Machine)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Cardio
1
15 mins
-
7
Squat (Bodyweight)
5
10 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Seated Row (Machine)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Cardio
1
15 mins
-
7
Squat (Bodyweight)
5
10 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Seated Row (Machine)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Cardio
1
15 mins
-
7
Squat (Bodyweight)
5
10 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Seated Row (Machine)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Cardio
1
15 mins
-
7
Squat (Bodyweight)
5
10 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Seated Row (Machine)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Cardio
1
15 mins
-
7
Squat (Bodyweight)
5
10 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2
Stretching
1
10 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Cardio
1 Set
20 mins
-
2
Shoulder Press (Machine)
3 Sets
10-12 Reps
-
3
Pec Deck (Machine)
3 Sets
10-12 Reps
-
4
Chest Press (Machine)
4 Sets
10-12 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
-
7
Push Up
5 Sets
10 Reps
-
8
Abs Crunch (Machine)
3 Sets
15 Reps
-
Day 2
1
Cardio
1 Set
25 mins
-
2
Leg Press
4 Sets
10-12 Reps
-
3
Calf Raise (Leg Press)
4 Sets
12-15 Reps
-
4
Leg Extension
3 Sets
10-12 Reps
-
5
Leg Curl
3 Sets
10-12 Reps
-
6
Glute Kickback
3 Sets
12-15 Reps
-
7
Squat (Bodyweight)
5 Sets
10 Reps
-
8
Leg Raise (Captain's Chair)
3 Sets
15 Reps
-
Day 3
1
Cardio (LISS)
1 Set
15 mins
-
2
Lat Pulldown
4 Sets
10-12 Reps
-
3
Seated Row (Machine)
3 Sets
10-12 Reps
-
4
Back Extension
3 Sets
8-10 Reps
-
5
Face Pull
3 Sets
12-15 Reps
-
6
Bicep Curl (Machine)
3 Sets
10-12 Reps
-
7
Hammer Curl (Cable)
3 Sets
10-12 Reps
-
8
Push Up
5 Sets
10 Reps
-
9
Ab Twist Machine
2 Sets
50 Reps
-
Day 4
1
Cardio (Zone 2)
1 Set
30 mins
-
2
Abs Crunch (Machine)
3 Sets
12-15 Reps
-
3
Leg Raise (Captain's Chair)
3 Sets
10-12 Reps
-
4
Bicycle Crunch
5 Sets
10 Reps
-
5
Plank
3 Sets
1 mins
-
Day 5
1
Chest Press (Machine)
3 Sets
10-12 Reps
-
2
Lat Pulldown
3 Sets
10-12 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
4
Seated Row (Machine)
3 Sets
10-12 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
-
6
Cardio
1 Set
15 mins
-
7
Squat (Bodyweight)
5 Sets
10 Reps
-
8
Leg Raise (Captain's Chair)
3 Sets
15 Reps
-
Day 6
1
Cardio
1 Set
30 mins
-
2
Stretching
1 Set
10 mins
-