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3 Day 16-week Gentle Entry Machine Split (1)

by Chris M.
2 athletes joined

Program Description

A gentle re-entry into the gym for someone with shoulder and back injuries. Start low in weight and focus on form. Assumes access to basic circuit of Hammer type strength machines. AI generated and optimized based on parameters I gave it - specifically a list of equipment available to me at my community center (Hammer Strength mostly) as well as known physical limitations (Rehabbing shoulder and spinal stenosis).

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    30 minutes
  • Created
    Oct 24, 2024 11:29
  • Last Edited
    Jun 18, 2025 10:30

Summary

Embark on a transformative journey with the 3 Day 16-week Gentle Entry Machine Split. Designed for those easing into strength training, this program focuses on machine-based workouts that target all major muscle groups, ensuring a balanced approach to fitness. With three sessions each week, you'll build strength and confidence through structured exercises like Lat Pulldowns, Leg Presses, and Chest Presses. Perfect for beginners or anyone looking to refine their technique, this program paves the way for sustainable progress and a healthier lifestyle. Get ready to embrace your strength!
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Tricep Extension (Machine)
2
12 reps
-
3
Leg Press
2
12 reps
-
4
Seated Row (Cable)
2
12 reps
-
5
Wood Chop
2
12 reps
-
6
Back Extension
2
12 reps
-
7
Plank
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Tricep Extension (Machine)
2
12 reps
-
3
Leg Press
2
12 reps
-
4
Seated Row (Cable)
2
12 reps
-
5
Wood Chop
2
12 reps
-
6
Back Extension
2
12 reps
-
7
Plank
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Tricep Extension (Machine)
2
12 reps
-
3
Leg Press
2
12 reps
-
4
Seated Row (Cable)
2
12 reps
-
5
Wood Chop
2
12 reps
-
6
Back Extension
2
12 reps
-
7
Plank
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Tricep Extension (Machine)
2
12 reps
-
3
Leg Press
2
12 reps
-
4
Seated Row (Cable)
2
12 reps
-
5
Wood Chop
2
12 reps
-
6
Back Extension
2
12 reps
-
7
Plank
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Tricep Extension (Machine)
2
12 reps
-
3
Leg Press
2
12 reps
-
4
Seated Row (Cable)
2
12 reps
-
5
Wood Chop
2
12 reps
-
6
Back Extension
2
12 reps
-
7
Plank
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Tricep Extension (Machine)
2
12 reps
-
3
Leg Press
2
12 reps
-
4
Seated Row (Cable)
2
12 reps
-
5
Wood Chop
2
12 reps
-
6
Back Extension
2
12 reps
-
7
Plank
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Tricep Extension (Machine)
2
12 reps
-
3
Leg Press
2
12 reps
-
4
Seated Row (Cable)
2
12 reps
-
5
Wood Chop
2
12 reps
-
6
Back Extension
2
12 reps
-
7
Plank
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Tricep Extension (Machine)
2
12 reps
-
3
Leg Press
2
12 reps
-
4
Seated Row (Cable)
2
12 reps
-
5
Wood Chop
2
12 reps
-
6
Back Extension
2
12 reps
-
7
Plank
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Tricep Extension (Machine)
2
12 reps
-
3
Leg Press
2
12 reps
-
4
Seated Row (Cable)
2
12 reps
-
5
Wood Chop
2
12 reps
-
6
Back Extension
2
12 reps
-
7
Plank
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Tricep Extension (Machine)
2
12 reps
-
3
Leg Press
2
12 reps
-
4
Seated Row (Cable)
2
12 reps
-
5
Wood Chop
2
12 reps
-
6
Back Extension
2
12 reps
-
7
Plank
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Tricep Extension (Machine)
2
12 reps
-
3
Leg Press
2
12 reps
-
4
Seated Row (Cable)
2
12 reps
-
5
Wood Chop
2
12 reps
-
6
Back Extension
2
12 reps
-
7
Plank
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Tricep Extension (Machine)
2
12 reps
-
3
Leg Press
2
12 reps
-
4
Seated Row (Cable)
2
12 reps
-
5
Wood Chop
2
12 reps
-
6
Back Extension
2
12 reps
-
7
Plank
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Tricep Extension (Machine)
2
12 reps
-
3
Leg Press
2
12 reps
-
4
Seated Row (Cable)
2
12 reps
-
5
Wood Chop
2
12 reps
-
6
Back Extension
2
12 reps
-
7
Plank
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Tricep Extension (Machine)
2
12 reps
-
3
Leg Press
2
12 reps
-
4
Seated Row (Cable)
2
12 reps
-
5
Wood Chop
2
12 reps
-
6
Back Extension
2
12 reps
-
7
Plank
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Tricep Extension (Machine)
2
12 reps
-
3
Leg Press
2
12 reps
-
4
Seated Row (Cable)
2
12 reps
-
5
Wood Chop
2
12 reps
-
6
Back Extension
2
12 reps
-
7
Plank
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Tricep Extension (Machine)
2
12 reps
-
3
Leg Press
2
12 reps
-
4
Seated Row (Cable)
2
12 reps
-
5
Wood Chop
2
12 reps
-
6
Back Extension
2
12 reps
-
7
Plank
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Pec Deck (Machine)
2
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Machine)
2
12 reps
-
5
Tricep Extension (Machine)
2
12 reps
-
6
Chin-Up (Assisted)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Pec Deck (Machine)
2
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Machine)
2
12 reps
-
5
Tricep Extension (Machine)
2
12 reps
-
6
Chin-Up (Assisted)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Pec Deck (Machine)
2
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Machine)
2
12 reps
-
5
Tricep Extension (Machine)
2
12 reps
-
6
Chin-Up (Assisted)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Pec Deck (Machine)
2
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Machine)
2
12 reps
-
5
Tricep Extension (Machine)
2
12 reps
-
6
Chin-Up (Assisted)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Pec Deck (Machine)
2
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Machine)
2
12 reps
-
5
Tricep Extension (Machine)
2
12 reps
-
6
Chin-Up (Assisted)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Pec Deck (Machine)
2
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Machine)
2
12 reps
-
5
Tricep Extension (Machine)
2
12 reps
-
6
Chin-Up (Assisted)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Pec Deck (Machine)
2
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Machine)
2
12 reps
-
5
Tricep Extension (Machine)
2
12 reps
-
6
Chin-Up (Assisted)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Pec Deck (Machine)
2
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Machine)
2
12 reps
-
5
Tricep Extension (Machine)
2
12 reps
-
6
Chin-Up (Assisted)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Pec Deck (Machine)
2
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Machine)
2
12 reps
-
5
Tricep Extension (Machine)
2
12 reps
-
6
Chin-Up (Assisted)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Pec Deck (Machine)
2
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Machine)
2
12 reps
-
5
Tricep Extension (Machine)
2
12 reps
-
6
Chin-Up (Assisted)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Pec Deck (Machine)
2
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Machine)
2
12 reps
-
5
Tricep Extension (Machine)
2
12 reps
-
6
Chin-Up (Assisted)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Pec Deck (Machine)
2
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Machine)
2
12 reps
-
5
Tricep Extension (Machine)
2
12 reps
-
6
Chin-Up (Assisted)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Pec Deck (Machine)
2
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Machine)
2
12 reps
-
5
Tricep Extension (Machine)
2
12 reps
-
6
Chin-Up (Assisted)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Pec Deck (Machine)
2
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Machine)
2
12 reps
-
5
Tricep Extension (Machine)
2
12 reps
-
6
Chin-Up (Assisted)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Pec Deck (Machine)
2
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Machine)
2
12 reps
-
5
Tricep Extension (Machine)
2
12 reps
-
6
Chin-Up (Assisted)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Pec Deck (Machine)
2
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Machine)
2
12 reps
-
5
Tricep Extension (Machine)
2
12 reps
-
6
Chin-Up (Assisted)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Curl
2
12 reps
-
3
Leg Extension
2
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Hip Adductor (Machine)
2
15 reps
-
6
Hip Abductor (Machine)
2
15 reps
-
7
Back Extension
2
12 reps
-
8
Plank
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Curl
2
12 reps
-
3
Leg Extension
2
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Hip Adductor (Machine)
2
15 reps
-
6
Hip Abductor (Machine)
2
15 reps
-
7
Back Extension
2
12 reps
-
8
Plank
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Curl
2
12 reps
-
3
Leg Extension
2
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Hip Adductor (Machine)
2
15 reps
-
6
Hip Abductor (Machine)
2
15 reps
-
7
Back Extension
2
12 reps
-
8
Plank
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Curl
2
12 reps
-
3
Leg Extension
2
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Hip Adductor (Machine)
2
15 reps
-
6
Hip Abductor (Machine)
2
15 reps
-
7
Back Extension
2
12 reps
-
8
Plank
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Curl
2
12 reps
-
3
Leg Extension
2
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Hip Adductor (Machine)
2
15 reps
-
6
Hip Abductor (Machine)
2
15 reps
-
7
Back Extension
2
12 reps
-
8
Plank
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Curl
2
12 reps
-
3
Leg Extension
2
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Hip Adductor (Machine)
2
15 reps
-
6
Hip Abductor (Machine)
2
15 reps
-
7
Back Extension
2
12 reps
-
8
Plank
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Curl
2
12 reps
-
3
Leg Extension
2
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Hip Adductor (Machine)
2
15 reps
-
6
Hip Abductor (Machine)
2
15 reps
-
7
Back Extension
2
12 reps
-
8
Plank
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Curl
2
12 reps
-
3
Leg Extension
2
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Hip Adductor (Machine)
2
15 reps
-
6
Hip Abductor (Machine)
2
15 reps
-
7
Back Extension
2
12 reps
-
8
Plank
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Curl
2
12 reps
-
3
Leg Extension
2
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Hip Adductor (Machine)
2
15 reps
-
6
Hip Abductor (Machine)
2
15 reps
-
7
Back Extension
2
12 reps
-
8
Plank
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Curl
2
12 reps
-
3
Leg Extension
2
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Hip Adductor (Machine)
2
15 reps
-
6
Hip Abductor (Machine)
2
15 reps
-
7
Back Extension
2
12 reps
-
8
Plank
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Curl
2
12 reps
-
3
Leg Extension
2
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Hip Adductor (Machine)
2
15 reps
-
6
Hip Abductor (Machine)
2
15 reps
-
7
Back Extension
2
12 reps
-
8
Plank
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Curl
2
12 reps
-
3
Leg Extension
2
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Hip Adductor (Machine)
2
15 reps
-
6
Hip Abductor (Machine)
2
15 reps
-
7
Back Extension
2
12 reps
-
8
Plank
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Curl
2
12 reps
-
3
Leg Extension
2
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Hip Adductor (Machine)
2
15 reps
-
6
Hip Abductor (Machine)
2
15 reps
-
7
Back Extension
2
12 reps
-
8
Plank
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Curl
2
12 reps
-
3
Leg Extension
2
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Hip Adductor (Machine)
2
15 reps
-
6
Hip Abductor (Machine)
2
15 reps
-
7
Back Extension
2
12 reps
-
8
Plank
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Curl
2
12 reps
-
3
Leg Extension
2
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Hip Adductor (Machine)
2
15 reps
-
6
Hip Abductor (Machine)
2
15 reps
-
7
Back Extension
2
12 reps
-
8
Plank
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Curl
2
12 reps
-
3
Leg Extension
2
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Hip Adductor (Machine)
2
15 reps
-
6
Hip Abductor (Machine)
2
15 reps
-
7
Back Extension
2
12 reps
-
8
Plank
2
30 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Lat Pulldown
3 Sets
12 Reps
-
2
Tricep Extension (Machine)
2 Sets
12 Reps
-
3
Leg Press
2 Sets
12 Reps
-
4
Seated Row (Cable)
2 Sets
12 Reps
-
5
Wood Chop
2 Sets
12 Reps
-
6
Back Extension
2 Sets
12 Reps
-
7
Plank
2 Sets
30 Reps
-
Day 2
1
Chest Press (Machine)
3 Sets
12 Reps
-
2
Pec Deck (Machine)
2 Sets
12 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Bicep Curl (Machine)
2 Sets
12 Reps
-
5
Tricep Extension (Machine)
2 Sets
12 Reps
-
6
Chin-Up (Assisted)
2 Sets
10 Reps
-
Day 3
1
Leg Press
3 Sets
12 Reps
-
2
Leg Curl
2 Sets
12 Reps
-
3
Leg Extension
2 Sets
12 Reps
-
4
Standing Calf Raise
3 Sets
15 Reps
-
5
Hip Adductor (Machine)
2 Sets
15 Reps
-
6
Hip Abductor (Machine)
2 Sets
15 Reps
-
7
Back Extension
2 Sets
12 Reps
-
8
Plank
2 Sets
30 Reps
-