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BoostcampPNG

Beginner full body machine only

by Lagoy T.
9 athletes joined

Program Description

Noob friendly full body

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Feb 22, 2025 05:21
  • Last Edited
    Jul 14, 2025 12:44

Summary

Embark on a transformative 12-week journey with our Beginner Full Body Machine Only program, designed specifically for those new to strength training. Committing just one day a week, you'll engage in a comprehensive routine that utilizes machines to target all major muscle groups, ensuring a balanced approach to fitness. Each session includes guided exercises like the Leg Press, Chest Press, and Lat Pulldown, allowing you to build strength and confidence with every rep. Perfect for anyone looking to establish a solid foundation in the gym, this program will set you on the path to achieving your fitness goals!
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START THE PROGRAM
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Leg Press
3
15 reps
-
3
Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Lat Pulldown
3
15 reps
-
7
Bicep Curl (Machine)
3
15 reps
-
8
Tricep Extension (Machine)
3
15 reps
-
9
Shoulder Press (Machine)
3
15 reps
-
10
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Leg Press
3
15 reps
-
3
Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Lat Pulldown
3
15 reps
-
7
Bicep Curl (Machine)
3
15 reps
-
8
Tricep Extension (Machine)
3
15 reps
-
9
Shoulder Press (Machine)
3
15 reps
-
10
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Leg Press
3
15 reps
-
3
Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Lat Pulldown
3
15 reps
-
7
Bicep Curl (Machine)
3
15 reps
-
8
Tricep Extension (Machine)
3
15 reps
-
9
Shoulder Press (Machine)
3
15 reps
-
10
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Leg Press
3
15 reps
-
3
Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Lat Pulldown
3
15 reps
-
7
Bicep Curl (Machine)
3
15 reps
-
8
Tricep Extension (Machine)
3
15 reps
-
9
Shoulder Press (Machine)
3
15 reps
-
10
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Leg Press
3
15 reps
-
3
Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Lat Pulldown
3
15 reps
-
7
Bicep Curl (Machine)
3
15 reps
-
8
Tricep Extension (Machine)
3
15 reps
-
9
Shoulder Press (Machine)
3
15 reps
-
10
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Leg Press
3
15 reps
-
3
Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Lat Pulldown
3
15 reps
-
7
Bicep Curl (Machine)
3
15 reps
-
8
Tricep Extension (Machine)
3
15 reps
-
9
Shoulder Press (Machine)
3
15 reps
-
10
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Leg Press
3
15 reps
-
3
Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Lat Pulldown
3
15 reps
-
7
Bicep Curl (Machine)
3
15 reps
-
8
Tricep Extension (Machine)
3
15 reps
-
9
Shoulder Press (Machine)
3
15 reps
-
10
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Leg Press
3
15 reps
-
3
Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Lat Pulldown
3
15 reps
-
7
Bicep Curl (Machine)
3
15 reps
-
8
Tricep Extension (Machine)
3
15 reps
-
9
Shoulder Press (Machine)
3
15 reps
-
10
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Leg Press
3
15 reps
-
3
Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Lat Pulldown
3
15 reps
-
7
Bicep Curl (Machine)
3
15 reps
-
8
Tricep Extension (Machine)
3
15 reps
-
9
Shoulder Press (Machine)
3
15 reps
-
10
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Leg Press
3
15 reps
-
3
Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Lat Pulldown
3
15 reps
-
7
Bicep Curl (Machine)
3
15 reps
-
8
Tricep Extension (Machine)
3
15 reps
-
9
Shoulder Press (Machine)
3
15 reps
-
10
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Leg Press
3
15 reps
-
3
Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Lat Pulldown
3
15 reps
-
7
Bicep Curl (Machine)
3
15 reps
-
8
Tricep Extension (Machine)
3
15 reps
-
9
Shoulder Press (Machine)
3
15 reps
-
10
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Leg Press
3
15 reps
-
3
Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Lat Pulldown
3
15 reps
-
7
Bicep Curl (Machine)
3
15 reps
-
8
Tricep Extension (Machine)
3
15 reps
-
9
Shoulder Press (Machine)
3
15 reps
-
10
Run
1
60 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Run
1 Set
5 mins
-
2
Leg Press
3 Sets
15 Reps
-
3
Hamstring Curl
3 Sets
15 Reps
-
4
Leg Extension
3 Sets
15 Reps
-
5
Chest Press (Machine)
3 Sets
15 Reps
-
6
Lat Pulldown
3 Sets
15 Reps
-
7
Bicep Curl (Machine)
3 Sets
15 Reps
-
8
Tricep Extension (Machine)
3 Sets
15 Reps
-
9
Shoulder Press (Machine)
3 Sets
15 Reps
-
10
Run
1 Set
60 mins
-