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3 months to go..

by Dude D.

Program Description

**3 Months to Go...** is a programm made for my goals, getting into the gym as a beginner and learning the basics for the next few weeks. Feel free to use it for yourself.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 15, 2026 03:44
  • Last Edited
    Feb 15, 2026 05:49
Muscle Engagement
Front
Back
MuscleSet
Triceps
13%
Front Delts
10.9%
Chest
8.7%
Lats
8.7%
Upper Back
8.7%
Biceps
8.7%
Hamstrings
8.7%
Quadriceps
8.7%
Glutes
6.5%
Abductors
6.5%
Middle Delts
4.3%
Abs
4.3%
Forearms
2.2%
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4.8 Stars with 10, 000+ Ratings
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
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
3
-
3
Lat Pulldown
3
-
4
Shoulder Press (Machine)
3
-
5
Chest Supported Row (Machine)
3
-
6
Tricep Rope Push Down (Cable)
3
-
7
Preacher Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
3
-
3
Lat Pulldown
3
-
4
Shoulder Press (Machine)
3
-
5
Chest Supported Row (Machine)
3
-
6
Tricep Rope Push Down (Cable)
3
-
7
Preacher Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
3
-
3
Lat Pulldown
3
-
4
Shoulder Press (Machine)
3
-
5
Chest Supported Row (Machine)
3
-
6
Tricep Rope Push Down (Cable)
3
-
7
Preacher Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
3
-
3
Lat Pulldown
3
-
4
Shoulder Press (Machine)
3
-
5
Chest Supported Row (Machine)
3
-
6
Tricep Rope Push Down (Cable)
3
-
7
Preacher Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Leg Extension
3
-
3
Leg Press
3
-
4
Hip Abductor (Machine)
3
-
5
Knee Raise (Captain's Chair)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Leg Extension
3
-
3
Leg Press
3
-
4
Hip Abductor (Machine)
3
-
5
Knee Raise (Captain's Chair)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Leg Extension
3
-
3
Leg Press
3
-
4
Hip Abductor (Machine)
3
-
5
Knee Raise (Captain's Chair)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Leg Extension
3
-
3
Leg Press
3
-
4
Hip Abductor (Machine)
3
-
5
Knee Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Fly (Machine)
3
-
3
T-Bar Row
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Tricep Extension (Cable)
3
-
7
Hammer Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Fly (Machine)
3
-
3
T-Bar Row
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Tricep Extension (Cable)
3
-
7
Hammer Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Fly (Machine)
3
-
3
T-Bar Row
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Tricep Extension (Cable)
3
-
7
Hammer Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Fly (Machine)
3
-
3
T-Bar Row
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Tricep Extension (Cable)
3
-
7
Hammer Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Leg Extension
3
-
3
Leg Press
3
-
4
Hip Abductor (Machine)
3
-
5
Knee Raise (Captain's Chair)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Leg Extension
3
-
3
Leg Press
3
-
4
Hip Abductor (Machine)
3
-
5
Knee Raise (Captain's Chair)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Leg Extension
3
-
3
Leg Press
3
-
4
Hip Abductor (Machine)
3
-
5
Knee Raise (Captain's Chair)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Leg Extension
3
-
3
Leg Press
3
-
4
Hip Abductor (Machine)
3
-
5
Knee Raise (Captain's Chair)
3
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
-
2
Pec Deck (Machine)
3 Sets
-
3
Lat Pulldown
3 Sets
-
4
Shoulder Press (Machine)
3 Sets
-
5
Chest Supported Row (Machine)
3 Sets
-
6
Tricep Rope Push Down (Cable)
3 Sets
-
7
Preacher Curl (Dumbbell)
3 Sets
-
Day 2
1
Lying Leg Curl
3 Sets
-
2
Leg Extension
3 Sets
-
3
Leg Press
3 Sets
-
4
Hip Abductor (Machine)
3 Sets
-
5
Knee Raise (Captain's Chair)
3 Sets
-
Day 3
1
Chest Press (Machine)
3 Sets
-
2
Chest Fly (Machine)
3 Sets
-
3
T-Bar Row
3 Sets
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
-
5
Seated Row (Cable)
3 Sets
-
6
Tricep Extension (Cable)
3 Sets
-
7
Hammer Curl (Dumbbell)
3 Sets
-
Day 4
1
Lying Leg Curl
3 Sets
-
2
Leg Extension
3 Sets
-
3
Leg Press
3 Sets
-
4
Hip Abductor (Machine)
3 Sets
-
5
Knee Raise (Captain's Chair)
3 Sets
-