PF Workout

by Joseph R.

4 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
Jun 18, 2025 12:57

Summary

The PF Workout is a comprehensive 6-week program designed to elevate your fitness game with six training sessions each week. This program focuses on both upper and lower body workouts, incorporating a mix of machine, cable, and bodyweight exercises to build strength and endurance. You'll engage in targeted movements like shoulder presses, leg presses, and push-ups, ensuring a balanced approach to muscle development. Whether you're looking to tone up or build muscle, this program provides the structure and variety you need to stay motivated and see results. Get ready to transform your fitness routine!

Muscle Engagement

Front

Back

MuscleSet

Abs

13%

Triceps

11.6%

Chest

10.4%

Quadriceps

8.8%

Glutes

7.8%

Front Delts

7.4%

Upper Back

7.2%

Hamstrings

6.2%

Lats

6.1%

Biceps

5.8%

Middle Delts

3.7%

Cardio

3.1%

Calves

2.1%

Adductors

2.1%

Lower Back

1.6%

Rear Delts

1.6%

Forearms

0.6%

Other

0.5%

Abductors

0.4%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

Cardio

20 mins

Shoulder Press (Machine)

10-12 reps

Pec Deck (Machine)

10-12 reps

Chest Press (Machine)

10-12 reps

Tricep Pushdown (Cable)

10-12 reps

Overhead Tricep Extension (Cable)

10-12 reps

Push Up

10 reps

Abs Crunch (Machine)

15 reps

Day 1

Cardio

20 mins

Shoulder Press (Machine)

10-12 reps

Pec Deck (Machine)

10-12 reps

Chest Press (Machine)

10-12 reps

Tricep Pushdown (Cable)

10-12 reps

Overhead Tricep Extension (Cable)

10-12 reps

Push Up

10 reps

Abs Crunch (Machine)

15 reps

Day 1

Cardio

20 mins

Shoulder Press (Machine)

10-12 reps

Pec Deck (Machine)

10-12 reps

Chest Press (Machine)

10-12 reps

Tricep Pushdown (Cable)

10-12 reps

Overhead Tricep Extension (Cable)

10-12 reps

Push Up

10 reps

Abs Crunch (Machine)

15 reps

Day 1

Cardio

20 mins

Shoulder Press (Machine)

10-12 reps

Pec Deck (Machine)

10-12 reps

Chest Press (Machine)

10-12 reps

Tricep Pushdown (Cable)

10-12 reps

Overhead Tricep Extension (Cable)

10-12 reps

Push Up

10 reps

Abs Crunch (Machine)

15 reps

Day 1

Cardio

20 mins

Shoulder Press (Machine)

10-12 reps

Pec Deck (Machine)

10-12 reps

Chest Press (Machine)

10-12 reps

Tricep Pushdown (Cable)

10-12 reps

Overhead Tricep Extension (Cable)

10-12 reps

Push Up

10 reps

Abs Crunch (Machine)

15 reps

Day 1

Cardio

20 mins

Shoulder Press (Machine)

10-12 reps

Pec Deck (Machine)

10-12 reps

Chest Press (Machine)

10-12 reps

Tricep Pushdown (Cable)

10-12 reps

Overhead Tricep Extension (Cable)

10-12 reps

Push Up

10 reps

Abs Crunch (Machine)

15 reps

Day 2

Cardio

25 mins

Leg Press

10-12 reps

Calf Raise (Leg Press)

12-15 reps

Leg Extension

10-12 reps

Leg Curl

10-12 reps

Glute Kickback

12-15 reps

Squat (Bodyweight)

10 reps

Leg Raise (Captain's Chair)

15 reps

Day 2

Cardio

25 mins

Leg Press

10-12 reps

Calf Raise (Leg Press)

12-15 reps

Leg Extension

10-12 reps

Leg Curl

10-12 reps

Glute Kickback

12-15 reps

Squat (Bodyweight)

10 reps

Leg Raise (Captain's Chair)

15 reps

Day 2

Cardio

25 mins

Leg Press

10-12 reps

Calf Raise (Leg Press)

12-15 reps

Leg Extension

10-12 reps

Leg Curl

10-12 reps

Glute Kickback

12-15 reps

Squat (Bodyweight)

10 reps

Leg Raise (Captain's Chair)

15 reps

Day 2

Cardio

25 mins

Leg Press

10-12 reps

Calf Raise (Leg Press)

12-15 reps

Leg Extension

10-12 reps

Leg Curl

10-12 reps

Glute Kickback

12-15 reps

Squat (Bodyweight)

10 reps

Leg Raise (Captain's Chair)

15 reps

Day 2

Cardio

25 mins

Leg Press

10-12 reps

Calf Raise (Leg Press)

12-15 reps

Leg Extension

10-12 reps

Leg Curl

10-12 reps

Glute Kickback

12-15 reps

Squat (Bodyweight)

10 reps

Leg Raise (Captain's Chair)

15 reps

Day 2

Cardio

25 mins

Leg Press

10-12 reps

Calf Raise (Leg Press)

12-15 reps

Leg Extension

10-12 reps

Leg Curl

10-12 reps

Glute Kickback

12-15 reps

Squat (Bodyweight)

10 reps

Leg Raise (Captain's Chair)

15 reps

Day 3

Cardio (LISS)

15 mins

Lat Pulldown

10-12 reps

Seated Row (Machine)

10-12 reps

Back Extension

8-10 reps

Face Pull

12-15 reps

Bicep Curl (Machine)

10-12 reps

Hammer Curl (Cable)

10-12 reps

Push Up

10 reps

Ab Twist Machine

50 reps

Day 3

Cardio (LISS)

15 mins

Lat Pulldown

10-12 reps

Seated Row (Machine)

10-12 reps

Back Extension

8-10 reps

Face Pull

12-15 reps

Bicep Curl (Machine)

10-12 reps

Hammer Curl (Cable)

10-12 reps

Push Up

10 reps

Ab Twist Machine

50 reps

Day 3

Cardio (LISS)

15 mins

Lat Pulldown

10-12 reps

Seated Row (Machine)

10-12 reps

Back Extension

8-10 reps

Face Pull

12-15 reps

Bicep Curl (Machine)

10-12 reps

Hammer Curl (Cable)

10-12 reps

Push Up

10 reps

Ab Twist Machine

50 reps

Day 3

Cardio (LISS)

15 mins

Lat Pulldown

10-12 reps

Seated Row (Machine)

10-12 reps

Back Extension

8-10 reps

Face Pull

12-15 reps

Bicep Curl (Machine)

10-12 reps

Hammer Curl (Cable)

10-12 reps

Push Up

10 reps

Ab Twist Machine

50 reps

Day 3

Cardio (LISS)

15 mins

Lat Pulldown

10-12 reps

Seated Row (Machine)

10-12 reps

Back Extension

8-10 reps

Face Pull

12-15 reps

Bicep Curl (Machine)

10-12 reps

Hammer Curl (Cable)

10-12 reps

Push Up

10 reps

Ab Twist Machine

50 reps

Day 3

Cardio (LISS)

15 mins

Lat Pulldown

10-12 reps

Seated Row (Machine)

10-12 reps

Back Extension

8-10 reps

Face Pull

12-15 reps

Bicep Curl (Machine)

10-12 reps

Hammer Curl (Cable)

10-12 reps

Push Up

10 reps

Ab Twist Machine

50 reps

Day 4

Cardio (Zone 2)

30 mins

Abs Crunch (Machine)

12-15 reps

Leg Raise (Captain's Chair)

10-12 reps

Bicycle Crunch

10 reps

Plank

1 mins

Day 4

Cardio (Zone 2)

30 mins

Abs Crunch (Machine)

12-15 reps

Leg Raise (Captain's Chair)

10-12 reps

Bicycle Crunch

10 reps

Plank

1 mins

Day 4

Cardio (Zone 2)

30 mins

Abs Crunch (Machine)

12-15 reps

Leg Raise (Captain's Chair)

10-12 reps

Bicycle Crunch

10 reps

Plank

1 mins

Day 4

Cardio (Zone 2)

30 mins

Abs Crunch (Machine)

12-15 reps

Leg Raise (Captain's Chair)

10-12 reps

Bicycle Crunch

10 reps

Plank

1 mins

Day 4

Cardio (Zone 2)

30 mins

Abs Crunch (Machine)

12-15 reps

Leg Raise (Captain's Chair)

10-12 reps

Bicycle Crunch

10 reps

Plank

1 mins

Day 4

Cardio (Zone 2)

30 mins

Abs Crunch (Machine)

12-15 reps

Leg Raise (Captain's Chair)

10-12 reps

Bicycle Crunch

10 reps

Plank

1 mins

Day 5

Chest Press (Machine)

10-12 reps

Lat Pulldown

10-12 reps

Lateral Raise (Dumbbell)

12-15 reps

Seated Row (Machine)

10-12 reps

Tricep Pushdown (Cable)

10-12 reps

Cardio

15 mins

Squat (Bodyweight)

10 reps

Leg Raise (Captain's Chair)

15 reps

Day 5

Chest Press (Machine)

10-12 reps

Lat Pulldown

10-12 reps

Lateral Raise (Dumbbell)

12-15 reps

Seated Row (Machine)

10-12 reps

Tricep Pushdown (Cable)

10-12 reps

Cardio

15 mins

Squat (Bodyweight)

10 reps

Leg Raise (Captain's Chair)

15 reps

Day 5

Chest Press (Machine)

10-12 reps

Lat Pulldown

10-12 reps

Lateral Raise (Dumbbell)

12-15 reps

Seated Row (Machine)

10-12 reps

Tricep Pushdown (Cable)

10-12 reps

Cardio

15 mins

Squat (Bodyweight)

10 reps

Leg Raise (Captain's Chair)

15 reps

Day 5

Chest Press (Machine)

10-12 reps

Lat Pulldown

10-12 reps

Lateral Raise (Dumbbell)

12-15 reps

Seated Row (Machine)

10-12 reps

Tricep Pushdown (Cable)

10-12 reps

Cardio

15 mins

Squat (Bodyweight)

10 reps

Leg Raise (Captain's Chair)

15 reps

Day 5

Chest Press (Machine)

10-12 reps

Lat Pulldown

10-12 reps

Lateral Raise (Dumbbell)

12-15 reps

Seated Row (Machine)

10-12 reps

Tricep Pushdown (Cable)

10-12 reps

Cardio

15 mins

Squat (Bodyweight)

10 reps

Leg Raise (Captain's Chair)

15 reps

Day 5

Chest Press (Machine)

10-12 reps

Lat Pulldown

10-12 reps

Lateral Raise (Dumbbell)

12-15 reps

Seated Row (Machine)

10-12 reps

Tricep Pushdown (Cable)

10-12 reps

Cardio

15 mins

Squat (Bodyweight)

10 reps

Leg Raise (Captain's Chair)

15 reps

Day 6

Cardio

30 mins

Stretching

10 mins

Day 6

Cardio

30 mins

Stretching

10 mins

Day 6

Cardio

30 mins

Stretching

10 mins

Day 6

Cardio

30 mins

Stretching

10 mins

Day 6

Cardio

30 mins

Stretching

10 mins

Day 6

Cardio

30 mins

Stretching

10 mins

Day 1

Cardio

1 Set

20 mins

Shoulder Press (Machine)

3 Sets

10-12 Reps

Pec Deck (Machine)

3 Sets

10-12 Reps

Chest Press (Machine)

4 Sets

10-12 Reps

Tricep Pushdown (Cable)

3 Sets

10-12 Reps

Overhead Tricep Extension (Cable)

3 Sets

10-12 Reps

Push Up

5 Sets

10 Reps

Abs Crunch (Machine)

3 Sets

15 Reps

Day 2

Cardio

1 Set

25 mins

Leg Press

4 Sets

10-12 Reps

Calf Raise (Leg Press)

4 Sets

12-15 Reps

Leg Extension

3 Sets

10-12 Reps

Leg Curl

3 Sets

10-12 Reps

Glute Kickback

3 Sets

12-15 Reps

Squat (Bodyweight)

5 Sets

10 Reps

Leg Raise (Captain's Chair)

3 Sets

15 Reps

Day 3

Cardio (LISS)

1 Set

15 mins

Lat Pulldown

4 Sets

10-12 Reps

Seated Row (Machine)

3 Sets

10-12 Reps

Back Extension

3 Sets

8-10 Reps

Face Pull

3 Sets

12-15 Reps

Bicep Curl (Machine)

3 Sets

10-12 Reps

Hammer Curl (Cable)

3 Sets

10-12 Reps

Push Up

5 Sets

10 Reps

Ab Twist Machine

2 Sets

50 Reps

Day 4

Cardio (Zone 2)

1 Set

30 mins

Abs Crunch (Machine)

3 Sets

12-15 Reps

Leg Raise (Captain's Chair)

3 Sets

10-12 Reps

Bicycle Crunch

5 Sets

10 Reps

Plank

3 Sets

1 mins

Day 5

Chest Press (Machine)

3 Sets

10-12 Reps

Lat Pulldown

3 Sets

10-12 Reps

Lateral Raise (Dumbbell)

3 Sets

12-15 Reps

Seated Row (Machine)

3 Sets

10-12 Reps

Tricep Pushdown (Cable)

3 Sets

10-12 Reps

Cardio

1 Set

15 mins

Squat (Bodyweight)

5 Sets

10 Reps

Leg Raise (Captain's Chair)

3 Sets

15 Reps

Day 6

Cardio

1 Set

30 mins

Stretching

1 Set

10 mins