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Machines, cables and dumbbells

by Dominus

Program Description

To strengthen the body without barbells.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 01, 2025 06:15
  • Last Edited
    Sep 01, 2025 06:47

Summary

Unlock your strength potential with the "Machines, Cables, and Dumbbells" program, a comprehensive 4-week journey designed for those looking to build muscle and enhance overall fitness. Committing just three days a week, you'll engage in a balanced mix of targeted exercises using a variety of equipment, including dumbbells, cables, and machines. Each session focuses on key muscle groups, ensuring a well-rounded approach to strength training. Get ready to challenge yourself and see real results as you progress through this structured plan!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.4%
Quadriceps
12.5%
Biceps
11.1%
Upper Back
10.8%
Lats
10.8%
Chest
8.3%
Front Delts
7.5%
Glutes
6.7%
Hamstrings
5%
Middle Delts
4.2%
Lower Back
4.2%
Abductors
1.7%
Forearms
1.4%
Abs
1.4%
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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
6-15 reps
-
2
Seated Row (Cable)
3
6-15 reps
-
3
Leg Press
3
5-8 reps
-
4A
Bicep Curl (Cable)
2
10-20 reps
-
4B
Tricep Extension (Cable)
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-15 reps
-
2
Seated Row (Cable)
3
6-15 reps
-
3
Leg Press
3
5-8 reps
-
4A
Bicep Curl (Cable)
2
10-20 reps
-
4B
Tricep Extension (Cable)
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-15 reps
-
2
Seated Row (Cable)
3
6-15 reps
-
3
Leg Press
3
5-8 reps
-
4A
Bicep Curl (Cable)
2
10-20 reps
-
4B
Tricep Extension (Cable)
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-15 reps
-
2
Seated Row (Cable)
3
6-15 reps
-
3
Leg Press
3
5-8 reps
-
4A
Bicep Curl (Cable)
2
10-20 reps
-
4B
Tricep Extension (Cable)
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-15 reps
-
2
Lat Pulldown (Close Grip)
3
6-15 reps
-
3
Leg Extension
3
6-15 reps
-
4
Back Extension (Weighted)
3
10-20 reps
-
5
Hanging Knee Raise
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-15 reps
-
2
Lat Pulldown (Close Grip)
3
6-15 reps
-
3
Leg Extension
3
6-15 reps
-
4
Back Extension (Weighted)
3
10-20 reps
-
5
Hanging Knee Raise
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-15 reps
-
2
Lat Pulldown (Close Grip)
3
6-15 reps
-
3
Leg Extension
3
6-15 reps
-
4
Back Extension (Weighted)
3
10-20 reps
-
5
Hanging Knee Raise
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-15 reps
-
2
Lat Pulldown (Close Grip)
3
6-15 reps
-
3
Leg Extension
3
6-15 reps
-
4
Back Extension (Weighted)
3
10-20 reps
-
5
Hanging Knee Raise
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-15 reps
-
1B
Chest Supported Row (Dumbbell)
3
6-15 reps
-
2
Leg Press
3
5-8 reps
-
3A
Incline Curl (Dumbbell)
3
10-20 reps
-
3B
Overhead Extension (Dumbbell)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-15 reps
-
1B
Chest Supported Row (Dumbbell)
3
6-15 reps
-
2
Leg Press
3
5-8 reps
-
3A
Incline Curl (Dumbbell)
3
10-20 reps
-
3B
Overhead Extension (Dumbbell)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-15 reps
-
1B
Chest Supported Row (Dumbbell)
3
6-15 reps
-
2
Leg Press
3
5-8 reps
-
3A
Incline Curl (Dumbbell)
3
10-20 reps
-
3B
Overhead Extension (Dumbbell)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-15 reps
-
1B
Chest Supported Row (Dumbbell)
3
6-15 reps
-
2
Leg Press
3
5-8 reps
-
3A
Incline Curl (Dumbbell)
3
10-20 reps
-
3B
Overhead Extension (Dumbbell)
3
10-20 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-15 Reps
-
2
Seated Row (Cable)
3 Sets
6-15 Reps
-
3
Leg Press
3 Sets
5-8 Reps
-
4A
Bicep Curl (Cable)
2 Sets
10-20 Reps
-
4B
Tricep Extension (Cable)
2 Sets
10-20 Reps
-
Day 2
1
Seated Overhead Press (Dumbbell)
3 Sets
6-15 Reps
-
2
Lat Pulldown (Close Grip)
3 Sets
6-15 Reps
-
3
Leg Extension
3 Sets
6-15 Reps
-
4
Back Extension (Weighted)
3 Sets
10-20 Reps
-
5
Hanging Knee Raise
1 Set
30 Reps
-
Day 3
1A
Incline Bench Press (Dumbbell)
3 Sets
6-15 Reps
-
1B
Chest Supported Row (Dumbbell)
3 Sets
6-15 Reps
-
2
Leg Press
3 Sets
5-8 Reps
-
3A
Incline Curl (Dumbbell)
3 Sets
10-20 Reps
-
3B
Overhead Extension (Dumbbell)
3 Sets
10-20 Reps
-