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Mostly Machines, 3 Day, Full Body Program
Beginner–IntermediateFree

Mostly Machines, 3 Day, Full Body Program

3 day, full body workout program. Perfect for beginners. Each workout is designed to be done in 1hr or less using machines for each exercise.

Drew H.
Drew H.· May 2025
51athletes running this program
iOS & Android

Overview

Length
12 weeks
Days / week
3 days
Level
Intermediate, Beginner
Goal
Women's
Equipment
Full Gym
Session length
50 min
BEGINNER FRIENDLY PROGRAM. If you are new to the gym and looking introductory program, Mostly Machines is for you. Machines are great way to get started in the gym especially for new lifters. Working out using machines offers a great introduction to basic lifts and can help avoid injury. Machines offer stability and a guided movement path, unlike free-weights. The added stability and set movement paths helps to guide you with correct form and teaches fundamental movement patterns. This program is designed for new lifters who are mainly looking to use machines in the gym in place of dumbbells and free weights. The workouts are designed to hit all major muscles groups in an efficient session. All days will involve 2 leg exercises, 2 back exercises, and 1 chest exercise. Most exercises can be done using machines commonly found in gyms (YMCA, Planet Fitness, LA fitness, Crunch). This program will help build strength and definition in quads, glutes and hamstrings. Build a strong, toned back. And tone your arm and chest muscles. Please feel free to add any cardio or ab exercises to the plan. Please rate and review the program!

Who it's for

Beginners new to structured strength training
Athletes focused on women's
Athletes who can train 3 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Upper Back
18.7%
Lats
17.9%
Hamstrings
11.4%
Glutes
8.9%
Quadriceps
8.1%
Chest
8.1%
Front Delts
6.5%
Abductors
4.9%
Triceps
4.1%
Middle Delts
4.1%
Biceps
4.1%
Rear Delts
3.3%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Leg Press210 reps@8
2Seated Hamstring Curl28 reps@8
3Chest Supported Row (Machine)210 reps@8
4Lat Pull Down (Machine)28 reps@8
5Chest Press (Machine)210 reps@8
#ExerciseSetsRepsLoad
1Glute Kickback28 reps@8
2Lying Leg Curl28 reps@8
3Chest Supported Row (Machine)28 reps@8
4Face Pull28 reps@8
5Shoulder Press (Machine)28 reps@8
#ExerciseSetsRepsLoad
1Leg Extension28 reps@8
2Hip Abductor (Machine)28 reps@8
3Chest Supported Row (Machine)28 reps@8
4Lat Pulldown210 reps@8
5Chest Fly (Machine)210 reps@8

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Mostly Machines, 3 Day, Full Body Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Mostly Machines, 3 Day, Full Body Program is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Mostly Machines, 3 Day, Full Body Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
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