PFC
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Up | 3 | 15 reps |
| 2 | Pull-Up (Band) | 3 | 15 reps |
| 3 | Burpee | 3 | 15 reps |
| 4 | Treadmill | 1 | 40 min |
| 5 | Cycling | 1 | 20 min |
| 6 | Plank | 3 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Up | 3 | 15 reps |
| 2 | Pull-Up (Band) | 3 | 15 reps |
| 3 | Burpee | 3 | 15 reps |
| 4 | Treadmill | 1 | 40 min |
| 5 | Cycling | 1 | 20 min |
| 6 | Plank | 3 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Up | 3 | 15 reps |
| 2 | Pull-Up (Band) | 3 | 15 reps |
| 3 | Burpee | 3 | 15 reps |
| 4 | Treadmill | 1 | 40 min |
| 5 | Cycling | 1 | 20 min |
| 6 | Plank | 3 | 1 min |
| 7 | Treadmill | 1 | 15 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 min |
Common questions
Yes, PFC is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 10 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.
PFC is structured around 6 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
PFC 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
