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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!
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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
-