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
    Jun 18, 2025 07:50

Summary

The Basic Maintenance Program is a focused, one-week training plan designed for those looking to maintain strength and fitness using 100% machine-based exercises. With three full-body workouts each week, you’ll engage all major muscle groups through efficient movements like the Shoulder Press, Leg Press, and Lat Pulldown. This program is ideal for gym-goers who prefer a structured routine that maximizes machine benefits while minimizing the risk of injury. Get ready to keep your gains strong and your body moving with confidence!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
-
Week 1
1 / 1 Weeks
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
-