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Farport Planet Fitness 2

by Chris A.
1 athletes joined

Program Description

To help motivate you in becoming your best self.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 27, 2025 12:15
  • Last Edited
    Oct 04, 2025 01:08

Summary

Embark on an 8-week journey with the Farport Planet Fitness 2 program, designed for those looking to build strength and muscle across all major muscle groups. With 5 training days each week, you’ll tackle focused workouts like Back & Biceps and Legs, utilizing a mix of machines, free weights, and bodyweight exercises. Each session is crafted to challenge your limits and enhance your performance, ensuring you stay motivated and engaged. Get ready to transform your physique and elevate your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13%
Triceps
12.6%
Middle Delts
10.7%
Biceps
9.1%
Chest
8.6%
Quadriceps
8.1%
Glutes
7.6%
Upper Back
7.2%
Hamstrings
6.3%
Lats
5.3%
Abs
5.2%
Calves
2.3%
Forearms
1.4%
Adductors
0.9%
Lower Back
0.9%
Rear Delts
0.3%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press Machine
4
10 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Overhead Tricep Extension EZ Bar
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Dip (Assisted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press Machine
4
10 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Overhead Tricep Extension EZ Bar
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Dip (Assisted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press Machine
4
10 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Overhead Tricep Extension EZ Bar
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Dip (Assisted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press Machine
4
10 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Overhead Tricep Extension EZ Bar
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Dip (Assisted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press Machine
4
10 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Overhead Tricep Extension EZ Bar
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Dip (Assisted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press Machine
4
10 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Overhead Tricep Extension EZ Bar
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Dip (Assisted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press Machine
4
10 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Overhead Tricep Extension EZ Bar
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Dip (Assisted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press Machine
4
10 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Overhead Tricep Extension EZ Bar
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Dip (Assisted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
4
10 reps
-
2
Lat Pulldown (Close Grip)
3
10 reps
-
3
Upright Row (Barbell)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
4
10 reps
-
2
Lat Pulldown (Close Grip)
3
10 reps
-
3
Upright Row (Barbell)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
4
10 reps
-
2
Lat Pulldown (Close Grip)
3
10 reps
-
3
Upright Row (Barbell)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
4
10 reps
-
2
Lat Pulldown (Close Grip)
3
10 reps
-
3
Upright Row (Barbell)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
4
10 reps
-
2
Lat Pulldown (Close Grip)
3
10 reps
-
3
Upright Row (Barbell)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
4
10 reps
-
2
Lat Pulldown (Close Grip)
3
10 reps
-
3
Upright Row (Barbell)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
4
10 reps
-
2
Lat Pulldown (Close Grip)
3
10 reps
-
3
Upright Row (Barbell)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
4
10 reps
-
2
Lat Pulldown (Close Grip)
3
10 reps
-
3
Upright Row (Barbell)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Hack Squat
4
12 reps
-
3
Leg Curl
3
12 reps
-
4
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
5
Glute Bridge
3
12 reps
-
6
Calf Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Hack Squat
4
12 reps
-
3
Leg Curl
3
12 reps
-
4
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
5
Glute Bridge
3
12 reps
-
6
Calf Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Hack Squat
4
12 reps
-
3
Leg Curl
3
12 reps
-
4
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
5
Glute Bridge
3
12 reps
-
6
Calf Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Hack Squat
4
12 reps
-
3
Leg Curl
3
12 reps
-
4
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
5
Glute Bridge
3
12 reps
-
6
Calf Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Hack Squat
4
12 reps
-
3
Leg Curl
3
12 reps
-
4
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
5
Glute Bridge
3
12 reps
-
6
Calf Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Hack Squat
4
12 reps
-
3
Leg Curl
3
12 reps
-
4
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
5
Glute Bridge
3
12 reps
-
6
Calf Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Hack Squat
4
12 reps
-
3
Leg Curl
3
12 reps
-
4
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
5
Glute Bridge
3
12 reps
-
6
Calf Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Hack Squat
4
12 reps
-
3
Leg Curl
3
12 reps
-
4
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
5
Glute Bridge
3
12 reps
-
6
Calf Raise (Machine)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Arnold Press
3
10 reps
-
3
Upright Row (Cable)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
7
Wood Chop
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Arnold Press
3
10 reps
-
3
Upright Row (Cable)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
7
Wood Chop
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Arnold Press
3
10 reps
-
3
Upright Row (Cable)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
7
Wood Chop
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Arnold Press
3
10 reps
-
3
Upright Row (Cable)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
7
Wood Chop
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Arnold Press
3
10 reps
-
3
Upright Row (Cable)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
7
Wood Chop
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Arnold Press
3
10 reps
-
3
Upright Row (Cable)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
7
Wood Chop
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Arnold Press
3
10 reps
-
3
Upright Row (Cable)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
7
Wood Chop
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Arnold Press
3
10 reps
-
3
Upright Row (Cable)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
7
Wood Chop
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
Week 1
1 / 8 Weeks
Day 2
1
High Row
4 Sets
10 Reps
-
2
Lat Pulldown (Close Grip)
3 Sets
10 Reps
-
3
Upright Row (Barbell)
3 Sets
12 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
5
Bicep Curl (Machine)
3 Sets
12 Reps
-
6
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
Day 3
1
Squat (Smith Machine)
4 Sets
10 Reps
-
2
Hack Squat
4 Sets
12 Reps
-
3
Leg Curl
3 Sets
12 Reps
-
4
Bulgarian Split Squat (Bodyweight)
3 Sets
10 Reps
-
5
Glute Bridge
3 Sets
12 Reps
-
6
Calf Raise (Machine)
4 Sets
15 Reps
-
Day 4
1
Overhead Press (Machine)
4 Sets
10 Reps
-
2
Arnold Press
3 Sets
10 Reps
-
3
Upright Row (Cable)
3 Sets
12 Reps
-
4
Front Raise
3 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
6
Abs Crunch (Machine)
3 Sets
15 Reps
-
7
Wood Chop
3 Sets
15 Reps
-
Day 5
1
Leg Press
3 Sets
12 Reps
-
2
Chest Press (Machine)
3 Sets
12 Reps
-
3
Lat Pulldown
3 Sets
12 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
6
Hammer Curl
3 Sets
12 Reps
-
Day 1
1
Incline Bench Press Machine
4 Sets
10 Reps
-
2
Bench Press (Dumbbell)
3 Sets
12 Reps
-
3
Cable Crossover
3 Sets
12 Reps
-
4
Overhead Tricep Extension EZ Bar
3 Sets
15 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
6
Dip (Assisted)
3 Sets
10 Reps
-