Farport PF 3
Transform your physique in just 8 weeks—sculpt strength and redefine your limits with every 50-minute session. Let's get to work!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Press (Machine) | 3 | 12 reps |
| 2 | Incline Chest Press (Machine) | 3 | 10 reps |
| 3 | Chest Fly (Cable) | 3 | 12 reps |
| 4 | Shoulder Press (Machine) | 3 | 10 reps |
| 5 | Lateral Raise (Cable) | 3 | 12 reps |
| 6 | Tricep Pushdown (Cable) | 3 | 12 reps |
| 7 | Tricep Extension (Machine) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 3 | 10 reps |
| 2 | Seated Row (Cable) | 3 | 10 reps |
| 3 | High Row | 3 | 10 reps |
| 4 | Reverse Pec Deck | 3 | 12 reps |
| 5 | Alternating Dumbbell Curl | 3 | 12 reps |
| 6 | Bicep Curl (Cable) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press | 4 | 15 reps |
| 2 | Leg Extension | 3 | 12 reps |
| 3 | Leg Curl | 3 | 12 reps |
| 4 | Good Morning | 3 | 12 reps |
| 5 | Deadlift (Smith Machine) | 3 | 12 reps |
| 6 | Hip Abductor (Machine) | 3 | 12 reps |
| 7 | Standing Calf Raise | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Abs Crunch (Machine) | 3 | 12 reps |
| 2 | Back Extension | 3 | 12 reps |
| 3 | Wood Chop | 3 | 12 reps |
| 4 | Pec Fly (Dumbbell) | 3 | 15 reps |
| 5 | Reverse Pec Deck | 3 | 15 reps |
| 6 | Lateral Raise (Dumbbell) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Press (Machine) | 3 | 15 reps |
| 2 | Lat Pulldown (Close Grip) | 3 | 12 reps |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 12 reps |
| 4 | V-Handle Tricep Pushdown (Cable) | 3 | 12 reps |
| 5 | Hip Adductor (Machine) | 3 | 12 reps |
| 6 | Hip Abductor (Machine) | 3 | 12 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Farport PF 3 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 PF 3 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Farport PF 3 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.
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