Farport PF 3

**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!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Chest Press (Machine)

Incline Chest Press (Machine)

Chest Fly (Cable)

Shoulder Press (Machine)

Lateral Raise (Cable)

Tricep Pushdown (Cable)

Tricep Extension (Machine)

Wide Grip Lat Pulldown

Seated Row (Cable)

High Row

Reverse Pec Deck

Alternating Dumbbell Curl

Bicep Curl (Cable)

Leg Press

Leg Extension

Leg Curl

Good Morning

Deadlift (Smith Machine)

Hip Abductor (Machine)

Standing Calf Raise

Abs Crunch (Machine)

Back Extension

Wood Chop

Pec Fly (Dumbbell)

Lateral Raise (Dumbbell)

Lat Pulldown (Close Grip)

Seated Shoulder Press (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Hip Adductor (Machine)

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