Ma's Three Steps
Workout for 3 days, rest & recover for 4 days
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pullover (Dumbbell) | 3 | 9 reps |
| 2 | Power Shrug | 3 | 9 reps |
| 3 | Lat Pulldown | 3 | 9 reps |
| 4 | Seated Row (Cable) | 3 | 9 reps |
| 5 | Rear Deltoid Fly (Machine) | 3 | 9 reps |
| 6 | Shoulder Press (Machine) | 3 | 5 reps |
| 7 | Lateral Raise (Machine) | 3 | 9 reps |
| 8 | Chin-Up (Assisted) | 3 | 9 reps |
| 9 | Abs Crunch (Machine) | 3 | 9 reps |
| 10 | Torso Rotation | 3 | 9 reps |
| 11 | Back Extension | 3 | 9 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 9 reps |
| 2 | Seated Dip (Machine) | 3 | 9 reps |
| 3 | Chest Fly (Machine) | 3 | 9 reps |
| 4 | Converging Chest Press (Machine) | 3 | 9 reps |
| 5 | Incline Chest Press (Machine) | 3 | 9 reps |
| 6 | Bicep Curl (Machine) | 3 | 9 reps |
| 7 | Tricep Extension (Machine) | 3 | 9 reps |
| 8 | Dip (Assisted) | 3 | 9 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 3 | 9 reps |
| 2 | Lying Leg Curl | 3 | 9 reps |
| 3 | Leg Extension | 3 | 9 reps |
| 4 | Hip Adductor (Machine) | 3 | 9 reps |
| 5 | Hip Abductor (Machine) | 3 | 9 reps |
| 6 | Glute Kickback (Machine) | 3 | 9 reps |
| 7 | Calf Raise (Machine) | 3 | 9 reps |
| 8 | Leg Curl | 3 | 9 reps |
| 9 | Abs Crunch (Machine) | 3 | 9 reps |
| 10 | Torso Rotation | 3 | 9 reps |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, Ma's Three Steps is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Ma's Three Steps is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Ma's Three Steps is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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