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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
    Sep 29, 2025 08:31
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
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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
-