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Farport PF 3

by Chris A.
1 athletes joined

Program Description

**Farport PF 3** is an 8-week muscle sculpting program designed for intermediate lifters looking to build strength and definition. With 40 sessions spread across the weeks, each workout lasts approximately 50 minutes and utilizes a full gym's worth of equipment. You'll engage in a variety of targeted exercises, including chest presses, lat pulldowns, and leg presses, ensuring a comprehensive approach to muscle development. Get ready to challenge yourself and see noticeable results as you progress through this structured plan!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 24, 2025 01:25
  • Last Edited
    Nov 24, 2025 09:41
Muscle Engagement
Front
Back
MuscleSet
Triceps
11%
Front Delts
9.4%
Chest
9.4%
Upper Back
8.7%
Glutes
7.8%
Middle Delts
7.6%
Lats
6.8%
Biceps
6%
Quadriceps
5.9%
Hamstrings
5.7%
Rear Delts
4.5%
Lower Back
4.5%
Abductors
4.3%
Abs
4.2%
Calves
1.9%
Adductors
1.9%
Forearms
0.4%
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Week 1
1 / 8 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
12 Reps
-
2
Incline Chest Press (Machine)
3 Sets
10 Reps
-
3
Chest Fly (Cable)
3 Sets
12 Reps
-
4
Shoulder Press (Machine)
3 Sets
10 Reps
-
5
Lateral Raise (Cable)
3 Sets
12 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
7
Tricep Extension (Machine)
3 Sets
12 Reps
-
Day 2
1
Wide Grip Lat Pulldown
3 Sets
10 Reps
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
High Row
3 Sets
10 Reps
-
4
Reverse Pec Deck
3 Sets
12 Reps
-
5
Alternating Dumbbell Curl
3 Sets
12 Reps
-
6
Bicep Curl (Cable)
3 Sets
12 Reps
-
Day 3
1
Leg Press
4 Sets
15 Reps
-
2
Leg Extension
3 Sets
12 Reps
-
3
Leg Curl
3 Sets
12 Reps
-
4
Good Morning
3 Sets
12 Reps
-
5
Deadlift (Smith Machine)
3 Sets
12 Reps
-
6
Hip Abductor (Machine)
3 Sets
12 Reps
-
7
Standing Calf Raise
3 Sets
12 Reps
-
Day 4
1
Abs Crunch (Machine)
3 Sets
12 Reps
-
2
Back Extension
3 Sets
12 Reps
-
3
Wood Chop
3 Sets
12 Reps
-
4
Pec Fly (Dumbbell)
3 Sets
15 Reps
-
5
Reverse Pec Deck
3 Sets
15 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
Day 5
1
Chest Press (Machine)
3 Sets
15 Reps
-
2
Lat Pulldown (Close Grip)
3 Sets
12 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
4
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
-
5
Hip Adductor (Machine)
3 Sets
12 Reps
-
6
Hip Abductor (Machine)
3 Sets
12 Reps
-