Farport Planet Fitness
Give this plan a try it is based on what’s available a Planet Fitness. Have Fun!!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Press (Machine) | 4 | 15 reps |
| 2 | Shoulder Press (Machine) | 4 | 15 reps |
| 3 | Pec Deck (Machine) | 4 | 15 reps |
| 4 | Lateral Raise (Dumbbell) | 4 | 15 reps |
| 5 | Tricep Pushdown (Cable) | 4 | 15 reps |
| 6 | Seated Overhead Press (Dumbbell) | 4 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 4 | 15 reps |
| 2 | Seated Row (Machine) | 4 | 15 reps |
| 3 | Reverse Pec Deck | 4 | 15 reps |
| 4 | Shrug (Dumbbell) | 4 | 15 reps |
| 5 | Bicep Curl (Machine) | 4 | 15 reps |
| 6 | Hammer Curl | 4 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press | 4 | 15 reps |
| 2 | Leg Curl | 4 | 15 reps |
| 3 | Leg Extension | 4 | 15 reps |
| 4 | Glute Kickback | 4 | 15 reps |
| 5 | Standing Calf Raise | 4 | 15 reps |
| 6 | Seated Calf Raise | 4 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Abs Crunch (Machine) | 4 | 15 reps |
| 2 | Wood Chop | 4 | 15 reps |
| 3 | Seated Cable Crunch | 4 | 15 reps |
| 4 | Rotational Landmine Push Press | 4 | 15 reps |
| 5 | Lying Leg Raise | 4 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Smith Machine) | 4 | 15 reps |
| 2 | Chest Press (Machine) | 4 | 15 reps |
| 3 | Lat Pulldown | 4 | 15 reps |
| 4 | Shoulder Press (Machine) | 4 | 15 reps |
| 5 | V-Handle Tricep Pushdown (Cable) | 4 | 15 reps |
| 6 | Bicep Curl (Cable) | 4 | 15 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Farport Planet Fitness is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Farport Planet Fitness is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Farport Planet Fitness is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
