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M&S Machine Workout

by Noah

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 08, 2025 02:40
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
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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
-
-
-