pf full body

by Elliot Kendrick

Program Description

Dive into the pf full body program, designed for beginners looking to build strength and confidence in just one week. This comprehensive workout utilizes a full gym setup, featuring a variety of machine-based exercises targeting all major muscle groups, including the chest, back, legs, and core. With a focus on proper form and technique, you'll engage in effective movements like the Chest Press and Leg Press, ensuring a balanced and efficient workout. Get ready to transform your fitness journey with just one dedicated session per week!

Program Overview

Level
Beginner
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Jun 29, 2025 08:13
Last Edited
Jul 04, 2025 01:30

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

Day 1

Chest Press (Machine)

12 reps

Seated Row (Machine)

12 reps

Bicep Curl (Machine)

12 reps

Tricep Dip (Bodyweight)

12 reps

Shoulder Press (Machine)

12 reps

Leg Press

10 reps

Leg Extension

10 reps

Leg Curl

10 reps

Abs Crunch (Machine)

15 reps

Back Extension

12 reps

Seated Calf Raise

10 reps

Lateral Raise (Cable)

12 reps

Lat Pulldown

12 reps

Face Pull

12 reps

Pec Deck (Machine)

12 reps

Day 2

Chest Press (Machine)

12 reps

Seated Row (Machine)

12 reps

Bicep Curl (Machine)

12 reps

Tricep Dip (Bodyweight)

12 reps

Shoulder Press (Machine)

12 reps

Leg Press

10 reps

Leg Extension

10 reps

Leg Curl

10 reps

Abs Crunch (Machine)

15 reps

Back Extension

12 reps

Seated Calf Raise

10 reps

Lateral Raise (Cable)

12 reps

Lat Pulldown

12 reps

Face Pull

12 reps

Pec Deck (Machine)

12 reps

Day 3

Chest Press (Machine)

12 reps

Seated Row (Machine)

12 reps

Bicep Curl (Machine)

12 reps

Tricep Dip (Bodyweight)

12 reps

Shoulder Press (Machine)

12 reps

Leg Press

10 reps

Leg Extension

10 reps

Leg Curl

10 reps

Abs Crunch (Machine)

15 reps

Back Extension

12 reps

Seated Calf Raise

10 reps

Lateral Raise (Cable)

12 reps

Lat Pulldown

12 reps

Face Pull

12 reps

Pec Deck (Machine)

12 reps

Day 1

Chest Press (Machine)

2 Sets

12 Reps

Seated Row (Machine)

2 Sets

12 Reps

Bicep Curl (Machine)

2 Sets

12 Reps

Tricep Dip (Bodyweight)

2 Sets

12 Reps

Shoulder Press (Machine)

2 Sets

12 Reps

Leg Press

3 Sets

10 Reps

Leg Extension

3 Sets

10 Reps

Leg Curl

3 Sets

10 Reps

Abs Crunch (Machine)

2 Sets

15 Reps

Back Extension

3 Sets

12 Reps

Seated Calf Raise

3 Sets

10 Reps

Lateral Raise (Cable)

2 Sets

12 Reps

Lat Pulldown

2 Sets

12 Reps

Face Pull

2 Sets

12 Reps

Pec Deck (Machine)

2 Sets

12 Reps

Day 2

Chest Press (Machine)

2 Sets

12 Reps

Seated Row (Machine)

2 Sets

12 Reps

Bicep Curl (Machine)

2 Sets

12 Reps

Tricep Dip (Bodyweight)

2 Sets

12 Reps

Shoulder Press (Machine)

2 Sets

12 Reps

Leg Press

3 Sets

10 Reps

Leg Extension

3 Sets

10 Reps

Leg Curl

3 Sets

10 Reps

Abs Crunch (Machine)

2 Sets

15 Reps

Back Extension

3 Sets

12 Reps

Seated Calf Raise

3 Sets

10 Reps

Lateral Raise (Cable)

2 Sets

12 Reps

Lat Pulldown

2 Sets

12 Reps

Face Pull

2 Sets

12 Reps

Pec Deck (Machine)

2 Sets

12 Reps

Day 3

Chest Press (Machine)

2 Sets

12 Reps

Seated Row (Machine)

2 Sets

12 Reps

Bicep Curl (Machine)

2 Sets

12 Reps

Tricep Dip (Bodyweight)

2 Sets

12 Reps

Shoulder Press (Machine)

2 Sets

12 Reps

Leg Press

3 Sets

10 Reps

Leg Extension

3 Sets

10 Reps

Leg Curl

3 Sets

10 Reps

Abs Crunch (Machine)

2 Sets

15 Reps

Back Extension

3 Sets

12 Reps

Seated Calf Raise

3 Sets

10 Reps

Lateral Raise (Cable)

2 Sets

12 Reps

Lat Pulldown

2 Sets

12 Reps

Face Pull

2 Sets

12 Reps

Pec Deck (Machine)

2 Sets

12 Reps