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M&S Machine Workout

by Noah
1 athletes joined

Program Description

https://www.muscleandstrength.com/workouts/machines-only-3-day-split

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 08, 2025 02:24
  • Last Edited
    Oct 24, 2025 08:23

Summary

Unleash your potential with the M&S Machine Workout, an 8-week program designed to sculpt your upper body and legs with precision. Comprising three sessions per week, this routine focuses on targeted muscle groups, utilizing machines for optimal strength gains and stability. From chest presses to leg curls, each workout is structured to challenge you while ensuring proper form. Get ready to elevate your fitness journey and achieve the results you’ve been striving for!
Muscle Engagement
Front
Back
MuscleSet
Lats
11.8%
Biceps
10.6%
Front Delts
9.3%
Middle Delts
8.1%
Quadriceps
8.1%
Hamstrings
8.1%
Glutes
8.1%
Chest
7.6%
Triceps
7.4%
Upper Back
7.4%
Abductors
4.4%
Adductors
3.5%
Calves
3.5%
Forearms
1.4%
Rear Delts
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Hammer Strength Machine Bench Press
4
10 reps
-
2
Incline Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Strength Machine Bench Press
4
10 reps
-
2
Incline Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Strength Machine Bench Press
4
10 reps
-
2
Incline Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Strength Machine Bench Press
4
10 reps
-
2
Incline Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Strength Machine Bench Press
4
10 reps
-
2
Incline Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Strength Machine Bench Press
4
10 reps
-
2
Incline Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Strength Machine Bench Press
4
10 reps
-
2
Incline Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Strength Machine Bench Press
4
10 reps
-
2
Incline Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Pullover (Machine)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Pullover (Machine)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Pullover (Machine)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Pullover (Machine)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Pullover (Machine)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Pullover (Machine)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Pullover (Machine)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Pullover (Machine)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Curl
4
10 reps
-
3
Leg Extension
3
10 reps
-
4
Hip Adductor (Machine)
3
10 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Glute Kickback
3
10 reps
-
7
Calf Raise (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Curl
4
10 reps
-
3
Leg Extension
3
10 reps
-
4
Hip Adductor (Machine)
3
10 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Glute Kickback
3
10 reps
-
7
Calf Raise (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Curl
4
10 reps
-
3
Leg Extension
3
10 reps
-
4
Hip Adductor (Machine)
3
10 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Glute Kickback
3
10 reps
-
7
Calf Raise (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Curl
4
10 reps
-
3
Leg Extension
3
10 reps
-
4
Hip Adductor (Machine)
3
10 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Glute Kickback
3
10 reps
-
7
Calf Raise (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Curl
4
10 reps
-
3
Leg Extension
3
10 reps
-
4
Hip Adductor (Machine)
3
10 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Glute Kickback
3
10 reps
-
7
Calf Raise (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Curl
4
10 reps
-
3
Leg Extension
3
10 reps
-
4
Hip Adductor (Machine)
3
10 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Glute Kickback
3
10 reps
-
7
Calf Raise (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Curl
4
10 reps
-
3
Leg Extension
3
10 reps
-
4
Hip Adductor (Machine)
3
10 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Glute Kickback
3
10 reps
-
7
Calf Raise (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Curl
4
10 reps
-
3
Leg Extension
3
10 reps
-
4
Hip Adductor (Machine)
3
10 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Glute Kickback
3
10 reps
-
7
Calf Raise (Machine)
3
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Hammer Strength Machine Bench Press
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
5
Lateral Raise (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
3
Pullover (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Hammer Curl (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 3
1
Leg Press
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Leg Curl
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Hip Adductor (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Glute Kickback
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Calf Raise (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-