Basic Maintenance Program (100% machines)

by J.

2 athletes joined

Program Description

Basic maintenance without thinking too much

Program Overview

Level
Beginner
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
70 minutes
Created
May 25, 2025 01:38
Last Edited
May 26, 2025 12:07

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Shoulder Press (Machine)

3

8 reps

-

2

Leg Press

3

5 reps

-

3

Lat Pulldown

3

12 reps

-

4

Single-Leg Leg Curl

3

10 reps

-

5

Bicep Curl (Machine)

2

10 reps

-

6

Seated Dip (Machine)

2

10 reps

-

7

Abs Crunch (Machine)

3

10 reps

-

Day 2

1

Lat Pulldown

3

8 reps

-

2

Chest Press (Machine)

3

5 reps

-

3

Leg Press

3

12 reps

-

4

Shoulder Press (Machine)

3

10 reps

-

5

Bicep Curl (Machine)

3

10 reps

-

6

Abs Crunch (Machine)

3

10 reps

-

Day 3

1

Pull-Up (Assisted)

3

5 reps

-

2

Incline Chest Press (Machine)

3

12 reps

-

3

Leg Press

3

8 reps

-

4

Back Extension

3

10 reps

-

5

Seated Dip (Machine)

3

10 reps

-

6

Abs Crunch (Machine)

3

10 reps

-

Day 1

1

Shoulder Press (Machine)

3 Sets

8 Reps

-

2

Leg Press

3 Sets

5 Reps

-

3

Lat Pulldown

3 Sets

12 Reps

-

4

Single-Leg Leg Curl

3 Sets

10 Reps

-

5

Bicep Curl (Machine)

2 Sets

10 Reps

-

6

Seated Dip (Machine)

2 Sets

10 Reps

-

7

Abs Crunch (Machine)

3 Sets

10 Reps

-

Day 2

1

Lat Pulldown

3 Sets

8 Reps

-

2

Chest Press (Machine)

3 Sets

5 Reps

-

3

Leg Press

3 Sets

12 Reps

-

4

Shoulder Press (Machine)

3 Sets

10 Reps

-

5

Bicep Curl (Machine)

3 Sets

10 Reps

-

6

Abs Crunch (Machine)

3 Sets

10 Reps

-

Day 3

1

Pull-Up (Assisted)

3 Sets

5 Reps

-

2

Incline Chest Press (Machine)

3 Sets

12 Reps

-

3

Leg Press

3 Sets

8 Reps

-

4

Back Extension

3 Sets

10 Reps

-

5

Seated Dip (Machine)

3 Sets

10 Reps

-

6

Abs Crunch (Machine)

3 Sets

10 Reps

-