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PFC

by Sumit
1 athletes joined

Program Description

Loose belly fat

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness, Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    10 minutes
  • Created
    Dec 31, 2023 12:48
  • Last Edited
    Jun 18, 2025 11:36

Summary

Unleash your potential with the PFC program, a dynamic 1-week training plan designed for those ready to elevate their fitness game. Comprising six days of intense cardio and circuit training, this program incorporates bodyweight exercises, dumbbell workouts, and cardio sessions to build strength and endurance. With a focus on compound movements like push-ups, pull-ups, and burpees, you'll engage multiple muscle groups, ensuring a full-body workout that maximizes calorie burn. Get ready to challenge yourself and see real results!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Pull-Up (Band)
3
15 reps
-
3
Burpee
3
15 reps
-
4
Treadmill
1
40 mins
-
5
Cycling
1
20 mins
-
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Pull-Up (Band)
3
15 reps
-
3
Burpee
3
15 reps
-
4
Treadmill
1
40 mins
-
5
Cycling
1
20 mins
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Pull-Up (Band)
3
15 reps
-
3
Burpee
3
15 reps
-
4
Treadmill
1
40 mins
-
5
Cycling
1
20 mins
-
6
Plank
3
1 mins
-
7
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Overhead Extension (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Front Raise
3
15 reps
-
6
Chest Fly (Dumbbell)
3
15 reps
-
7
Skull Crusher
3
15 reps
-
8
Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Leg Curl
3
15 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Treadmill
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Bicep Curl (Dumbbell)
3
15 reps
-
3
Preacher Curl (Barbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
7
Treadmill
1
15 mins
-
Week 1
1 / 1 Weeks
Day 1
1
Push Up
3 Sets
15 Reps
-
2
Pull-Up (Band)
3 Sets
15 Reps
-
3
Burpee
3 Sets
15 Reps
-
4
Treadmill
1 Set
40 mins
-
5
Cycling
1 Set
20 mins
-
6
Plank
3 Sets
1 mins
-
Day 2
1
Push Up
3 Sets
15 Reps
-
2
Pull-Up (Band)
3 Sets
15 Reps
-
3
Burpee
3 Sets
15 Reps
-
4
Treadmill
1 Set
40 mins
-
5
Cycling
1 Set
20 mins
-
6
Plank
3 Sets
1 mins
-
Day 4
1
Bench Press (Dumbbell)
3 Sets
15 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
-
3
Overhead Extension (Dumbbell)
3 Sets
15 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5
Front Raise
3 Sets
15 Reps
-
6
Chest Fly (Dumbbell)
3 Sets
15 Reps
-
7
Skull Crusher
3 Sets
15 Reps
-
8
Treadmill
1 Set
15 mins
-
Day 3
1
Push Up
3 Sets
15 Reps
-
2
Pull-Up (Band)
3 Sets
15 Reps
-
3
Burpee
3 Sets
15 Reps
-
4
Treadmill
1 Set
40 mins
-
5
Cycling
1 Set
20 mins
-
6
Plank
3 Sets
1 mins
-
7
Treadmill
1 Set
15 mins
-
Day 5
1
Box Squat (Barbell)
3 Sets
15 Reps
-
2
Leg Extension
3 Sets
15 Reps
-
3
Leg Curl
3 Sets
15 Reps
-
4
Standing Calf Raise
3 Sets
15 Reps
-
5
Lying Leg Raise
3 Sets
15 Reps
-
6
Treadmill
1 Set
15 mins
-
Day 6
1
Lat Pulldown
3 Sets
15 Reps
-
2
Bicep Curl (Dumbbell)
3 Sets
15 Reps
-
3
Preacher Curl (Barbell)
3 Sets
15 Reps
-
4
Single Arm Row (Dumbbell)
3 Sets
15 Reps
-
5
Hammer Curl
3 Sets
15 Reps
-
6
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
-
7
Treadmill
1 Set
15 mins
-