Program Description
To get buff af
Program Overview
- LevelBeginner
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedJun 13, 2025 08:45
- Last EditedJun 18, 2025 08:25
Summary
Embark on an 18-week journey with Dakkys Workouts, designed for those ready to elevate their fitness game. This program spans three days a week, focusing on a balanced mix of machine and cable exercises that target all major muscle groups, including chest, back, legs, and arms. Each session is structured to maximize your strength and endurance, featuring exercises like the Chest Press, Lat Pulldown, and Leg Press, ensuring you build a solid foundation. Get ready to transform your physique and boost your confidence with every rep!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Leg Press
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Leg Press
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Leg Press
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Leg Press
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Leg Press
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Leg Press
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Leg Press
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Leg Press
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Leg Press
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Leg Press
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Leg Press
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Leg Press
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Leg Press
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Leg Press
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Leg Press
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Leg Press
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Leg Press
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Leg Press
3
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Curl
3
15 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Curl
3
15 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Curl
3
15 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Curl
3
15 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Curl
3
15 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Curl
3
15 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Curl
3
15 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Curl
3
15 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Curl
3
15 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Curl
3
15 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Curl
3
15 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Curl
3
15 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Curl
3
15 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Curl
3
15 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Curl
3
15 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Curl
3
15 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Curl
3
15 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Curl
3
15 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
3
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Calf Raise (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
3
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Calf Raise (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
3
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Calf Raise (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
3
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Calf Raise (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
3
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Calf Raise (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
3
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Calf Raise (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
3
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Calf Raise (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
3
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Calf Raise (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
3
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Calf Raise (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
3
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Calf Raise (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
3
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Calf Raise (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
3
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Calf Raise (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
3
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Calf Raise (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
3
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Calf Raise (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
3
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Calf Raise (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
3
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Calf Raise (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
3
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Calf Raise (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
3
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Calf Raise (Machine)
4
20 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Chest Press (Machine)4 Sets
12 Reps
-
2
Shoulder Press (Machine)3 Sets
12 Reps
-
3
Lat Pulldown3 Sets
12 Reps
-
4
Leg Press3 Sets
15 Reps
-
5
Tricep Pushdown (Cable)3 Sets
15 Reps
-
Day 2
1
Seated Row (Machine)4 Sets
12 Reps
-
2
Lat Pulldown3 Sets
12 Reps
-
3
Leg Curl3 Sets
15 Reps
-
4
Chest Fly (Machine)3 Sets
12 Reps
-
5
Rear Delt Fly (Machine)3 Sets
15 Reps
-
Day 3
1
Leg Press4 Sets
12 Reps
-
2
Leg Extension3 Sets
15 Reps
-
3
Shoulder Press (Machine)3 Sets
12 Reps
-
4
Lat Pulldown3 Sets
12 Reps
-
5
Calf Raise (Machine)4 Sets
20 Reps
-