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BoostcampPNG

3-days Back, Chest, Legs Machine Focus

by John Glover

Program Description

1 hour workouts 3 days per week

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 07, 2025 08:38
  • Last Edited
    Sep 07, 2025 08:44
Muscle Engagement
Front
Back
MuscleSet
Triceps
16%
Biceps
15%
Chest
15%
Upper Back
13%
Lats
13%
Front Delts
10%
Middle Delts
5%
Hamstrings
5%
Quadriceps
5%
Forearms
2%
Rear Delts
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
RPE 9
2
Seated Row (Cable)
3
RPE 9
3A
Bicep Curl (Cable)
3
RPE 9
3B
Tricep Pushdown (Cable)
3
RPE 9
4
Chest Fly (Machine)
3
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
RPE 9
2
Seated Row (Cable)
3
RPE 9
3A
Bicep Curl (Cable)
3
RPE 9
3B
Tricep Pushdown (Cable)
3
RPE 9
4
Chest Fly (Machine)
3
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
RPE 9
2
Seated Row (Cable)
3
RPE 9
3A
Bicep Curl (Cable)
3
RPE 9
3B
Tricep Pushdown (Cable)
3
RPE 9
4
Chest Fly (Machine)
3
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
RPE 9
2
Seated Row (Cable)
3
RPE 9
3A
Bicep Curl (Cable)
3
RPE 9
3B
Tricep Pushdown (Cable)
3
RPE 9
4
Chest Fly (Machine)
3
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
RPE 9
2
Seated Row (Cable)
3
RPE 9
3A
Bicep Curl (Cable)
3
RPE 9
3B
Tricep Pushdown (Cable)
3
RPE 9
4
Chest Fly (Machine)
3
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
RPE 9
2
Seated Row (Cable)
3
RPE 9
3A
Bicep Curl (Cable)
3
RPE 9
3B
Tricep Pushdown (Cable)
3
RPE 9
4
Chest Fly (Machine)
3
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
RPE 9
2
Seated Row (Cable)
3
RPE 9
3A
Bicep Curl (Cable)
3
RPE 9
3B
Tricep Pushdown (Cable)
3
RPE 9
4
Chest Fly (Machine)
3
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
RPE 9
2
Seated Row (Cable)
3
RPE 9
3A
Bicep Curl (Cable)
3
RPE 9
3B
Tricep Pushdown (Cable)
3
RPE 9
4
Chest Fly (Machine)
3
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
RPE 9
2
Chest Press (Machine)
3
RPE 9
3A
Lateral Raise (Machine)
3
RPE 9
3B
Tricep Extension (Machine)
3
RPE 9
3C
Bicep Curl (Machine)
3
RPE 9
4
Chest Supported Row (Machine)
3
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
RPE 9
2
Chest Press (Machine)
3
RPE 9
3A
Lateral Raise (Machine)
3
RPE 9
3B
Tricep Extension (Machine)
3
RPE 9
3C
Bicep Curl (Machine)
3
RPE 9
4
Chest Supported Row (Machine)
3
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
RPE 9
2
Chest Press (Machine)
3
RPE 9
3A
Lateral Raise (Machine)
3
RPE 9
3B
Tricep Extension (Machine)
3
RPE 9
3C
Bicep Curl (Machine)
3
RPE 9
4
Chest Supported Row (Machine)
3
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
RPE 9
2
Chest Press (Machine)
3
RPE 9
3A
Lateral Raise (Machine)
3
RPE 9
3B
Tricep Extension (Machine)
3
RPE 9
3C
Bicep Curl (Machine)
3
RPE 9
4
Chest Supported Row (Machine)
3
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
RPE 9
2
Chest Press (Machine)
3
RPE 9
3A
Lateral Raise (Machine)
3
RPE 9
3B
Tricep Extension (Machine)
3
RPE 9
3C
Bicep Curl (Machine)
3
RPE 9
4
Chest Supported Row (Machine)
3
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
RPE 9
2
Chest Press (Machine)
3
RPE 9
3A
Lateral Raise (Machine)
3
RPE 9
3B
Tricep Extension (Machine)
3
RPE 9
3C
Bicep Curl (Machine)
3
RPE 9
4
Chest Supported Row (Machine)
3
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
RPE 9
2
Chest Press (Machine)
3
RPE 9
3A
Lateral Raise (Machine)
3
RPE 9
3B
Tricep Extension (Machine)
3
RPE 9
3C
Bicep Curl (Machine)
3
RPE 9
4
Chest Supported Row (Machine)
3
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
RPE 9
2
Chest Press (Machine)
3
RPE 9
3A
Lateral Raise (Machine)
3
RPE 9
3B
Tricep Extension (Machine)
3
RPE 9
3C
Bicep Curl (Machine)
3
RPE 9
4
Chest Supported Row (Machine)
3
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Machine)
3
RPE 9
2
Leg Curl
3
RPE 9
3
Leg Extension
3
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Machine)
3
RPE 9
2
Leg Curl
3
RPE 9
3
Leg Extension
3
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Machine)
3
RPE 9
2
Leg Curl
3
RPE 9
3
Leg Extension
3
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Machine)
3
RPE 9
2
Leg Curl
3
RPE 9
3
Leg Extension
3
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Machine)
3
RPE 9
2
Leg Curl
3
RPE 9
3
Leg Extension
3
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Machine)
3
RPE 9
2
Leg Curl
3
RPE 9
3
Leg Extension
3
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Machine)
3
RPE 9
2
Leg Curl
3
RPE 9
3
Leg Extension
3
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Machine)
3
RPE 9
2
Leg Curl
3
RPE 9
3
Leg Extension
3
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
@9
2
Seated Row (Cable)
3 Sets
@9
3A
Bicep Curl (Cable)
3 Sets
@9
3B
Tricep Pushdown (Cable)
3 Sets
@9
4
Chest Fly (Machine)
3 Sets
@9
Day 2
1
Lat Pulldown
3 Sets
@9
2
Chest Press (Machine)
3 Sets
@9
3A
Lateral Raise (Machine)
3 Sets
@9
3B
Tricep Extension (Machine)
3 Sets
@9
3C
Bicep Curl (Machine)
3 Sets
@9
4
Chest Supported Row (Machine)
3 Sets
@9
Day 3
1
Leg Press (Machine)
3 Sets
@9
2
Leg Curl
3 Sets
@9
3
Leg Extension
3 Sets
@9