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Farport PF - Phase 2 of 4

by Chris A.

Program Description

**Farport PF - Phase 2 of 4** is a comprehensive 9-week program designed to elevate your strength and muscle gains through a structured routine. With 45 workouts scheduled over the duration, you'll engage in a variety of exercises targeting major muscle groups, including barbell squats, bench presses, and deadlifts, all tailored for intermediate lifters. Each session is crafted to maximize your performance in a full gym setting, ensuring you build strength and muscle effectively while keeping your workouts fresh and challenging. Get ready to push your limits and achieve your fitness goals!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 09, 2026 12:44
  • Last Edited
    Apr 09, 2026 01:03
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.2%
Hamstrings
11.7%
Glutes
10.2%
Quadriceps
8.8%
Front Delts
8.5%
Upper Back
7.8%
Biceps
7.5%
Chest
6.3%
Lats
6.3%
Lower Back
5.6%
Middle Delts
3.6%
Calves
3.4%
Abs
2.7%
Forearms
2.2%
Rear Delts
1.5%
Adductors
1%
Abductors
0.7%
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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
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Press
3
10 reps
-
3
Good Morning
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Press
3
10 reps
-
3
Good Morning
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Press
3
10 reps
-
3
Good Morning
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Press
3
10 reps
-
3
Good Morning
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Press
3
10 reps
-
3
Good Morning
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Press
3
10 reps
-
3
Good Morning
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Press
3
10 reps
-
3
Good Morning
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Press
3
10 reps
-
3
Good Morning
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Press
3
10 reps
-
3
Good Morning
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Back Extension
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Back Extension
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Back Extension
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Back Extension
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Back Extension
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Back Extension
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Back Extension
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Back Extension
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Back Extension
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
-
2
Bench Press (Close Grip)
3
8 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Shoulder Press (Plate Loaded)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
-
2
Bench Press (Close Grip)
3
8 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Shoulder Press (Plate Loaded)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
-
2
Bench Press (Close Grip)
3
8 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Shoulder Press (Plate Loaded)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
-
2
Bench Press (Close Grip)
3
8 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Shoulder Press (Plate Loaded)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
-
2
Bench Press (Close Grip)
3
8 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Shoulder Press (Plate Loaded)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
-
2
Bench Press (Close Grip)
3
8 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Shoulder Press (Plate Loaded)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
-
2
Bench Press (Close Grip)
3
8 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Shoulder Press (Plate Loaded)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
-
2
Bench Press (Close Grip)
3
8 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Shoulder Press (Plate Loaded)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
-
2
Bench Press (Close Grip)
3
8 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Shoulder Press (Plate Loaded)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
-
2
Leg Press
3 Sets
10 Reps
-
3
Good Morning
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Standing Calf Raise
4 Sets
15 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Shoulder Press (Machine)
3 Sets
10 Reps
-
4
Pec Deck (Machine)
3 Sets
12 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
Day 3
1
Romanian Deadlift (Barbell)
4 Sets
6 Reps
-
2
Hip Thrust (Barbell)
3 Sets
10 Reps
-
3
Leg Curl
3 Sets
12 Reps
-
4
Lying Leg Curl
3 Sets
12 Reps
-
5
Back Extension
3 Sets
12 Reps
-
6
Seated Calf Raise
3 Sets
15 Reps
-
Day 4
1
Bent Over Row (Barbell)
4 Sets
6 Reps
-
2
Wide Grip Lat Pulldown
3 Sets
10 Reps
-
3
Seated Row (Cable)
3 Sets
10 Reps
-
4
Reverse Pec Deck
3 Sets
12 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
Day 5
1
Front Squat (Barbell)
4 Sets
6 Reps
-
2
Bench Press (Close Grip)
3 Sets
8 Reps
-
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
-
4
Shoulder Press (Plate Loaded)
3 Sets
10 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
-
6
Bicep Curl (Machine)
3 Sets
12 Reps
-