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BoostcampPNG

3x week mainly machines

by Damian R.
17 athletes joined

Program Description

Lose weight and gain strength

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 23, 2024 07:52
  • Last Edited
    Jun 18, 2025 12:59

Summary

Transform your physique with this 12-week program designed for machine-based training, perfect for those looking to build strength and muscle efficiently. Committing just three days a week, you'll focus on targeted exercises like the Shoulder Press, Wide Grip Lat Pulldown, and Leg Press, ensuring a balanced approach to upper and lower body development. Each session is crafted to maximize your time in the gym while promoting muscle growth and endurance. Get ready to elevate your workouts and achieve your fitness goals!
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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
Chest Press (Machine)
3
8 reps
-
2
Chest Fly (Machine)
3
8 reps
-
3
Incline Chest Press (Machine)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Curl
3
8 reps
-
6
Leg Extension
3
8 reps
-
7
Calf Extension Machine
3
8 reps
-
8
Bicep Curl (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Chest Fly (Machine)
3
8 reps
-
3
Incline Chest Press (Machine)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Curl
3
8 reps
-
6
Leg Extension
3
8 reps
-
7
Calf Extension Machine
3
8 reps
-
8
Bicep Curl (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Chest Fly (Machine)
3
8 reps
-
3
Incline Chest Press (Machine)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Curl
3
8 reps
-
6
Leg Extension
3
8 reps
-
7
Calf Extension Machine
3
8 reps
-
8
Bicep Curl (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Chest Fly (Machine)
3
8 reps
-
3
Incline Chest Press (Machine)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Curl
3
8 reps
-
6
Leg Extension
3
8 reps
-
7
Calf Extension Machine
3
8 reps
-
8
Bicep Curl (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Chest Fly (Machine)
3
8 reps
-
3
Incline Chest Press (Machine)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Curl
3
8 reps
-
6
Leg Extension
3
8 reps
-
7
Calf Extension Machine
3
8 reps
-
8
Bicep Curl (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Chest Fly (Machine)
3
8 reps
-
3
Incline Chest Press (Machine)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Curl
3
8 reps
-
6
Leg Extension
3
8 reps
-
7
Calf Extension Machine
3
8 reps
-
8
Bicep Curl (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Chest Fly (Machine)
3
8 reps
-
3
Incline Chest Press (Machine)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Curl
3
8 reps
-
6
Leg Extension
3
8 reps
-
7
Calf Extension Machine
3
8 reps
-
8
Bicep Curl (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Chest Fly (Machine)
3
8 reps
-
3
Incline Chest Press (Machine)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Curl
3
8 reps
-
6
Leg Extension
3
8 reps
-
7
Calf Extension Machine
3
8 reps
-
8
Bicep Curl (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Chest Fly (Machine)
3
8 reps
-
3
Incline Chest Press (Machine)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Curl
3
8 reps
-
6
Leg Extension
3
8 reps
-
7
Calf Extension Machine
3
8 reps
-
8
Bicep Curl (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Chest Fly (Machine)
3
8 reps
-
3
Incline Chest Press (Machine)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Curl
3
8 reps
-
6
Leg Extension
3
8 reps
-
7
Calf Extension Machine
3
8 reps
-
8
Bicep Curl (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Chest Fly (Machine)
3
8 reps
-
3
Incline Chest Press (Machine)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Curl
3
8 reps
-
6
Leg Extension
3
8 reps
-
7
Calf Extension Machine
3
8 reps
-
8
Bicep Curl (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Chest Fly (Machine)
3
8 reps
-
3
Incline Chest Press (Machine)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Curl
3
8 reps
-
6
Leg Extension
3
8 reps
-
7
Calf Extension Machine
3
8 reps
-
8
Bicep Curl (Machine)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Tricep Extension (Machine)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Upright Row (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Tricep Extension (Machine)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Upright Row (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Tricep Extension (Machine)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Upright Row (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Tricep Extension (Machine)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Upright Row (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Tricep Extension (Machine)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Upright Row (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Tricep Extension (Machine)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Upright Row (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Tricep Extension (Machine)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Upright Row (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Tricep Extension (Machine)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Upright Row (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Tricep Extension (Machine)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Upright Row (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Tricep Extension (Machine)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Upright Row (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Tricep Extension (Machine)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Upright Row (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Tricep Extension (Machine)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Upright Row (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Chest Fly (Machine)
3
8 reps
-
3
Incline Chest Press (Machine)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Curl
3
8 reps
-
6
Leg Extension
3
8 reps
-
7
Calf Extension Machine
3
8 reps
-
8
Bicep Curl (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Chest Fly (Machine)
3
8 reps
-
3
Incline Chest Press (Machine)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Curl
3
8 reps
-
6
Leg Extension
3
8 reps
-
7
Calf Extension Machine
3
8 reps
-
8
Bicep Curl (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Chest Fly (Machine)
3
8 reps
-
3
Incline Chest Press (Machine)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Curl
3
8 reps
-
6
Leg Extension
3
8 reps
-
7
Calf Extension Machine
3
8 reps
-
8
Bicep Curl (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Chest Fly (Machine)
3
8 reps
-
3
Incline Chest Press (Machine)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Curl
3
8 reps
-
6
Leg Extension
3
8 reps
-
7
Calf Extension Machine
3
8 reps
-
8
Bicep Curl (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Chest Fly (Machine)
3
8 reps
-
3
Incline Chest Press (Machine)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Curl
3
8 reps
-
6
Leg Extension
3
8 reps
-
7
Calf Extension Machine
3
8 reps
-
8
Bicep Curl (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Chest Fly (Machine)
3
8 reps
-
3
Incline Chest Press (Machine)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Curl
3
8 reps
-
6
Leg Extension
3
8 reps
-
7
Calf Extension Machine
3
8 reps
-
8
Bicep Curl (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Chest Fly (Machine)
3
8 reps
-
3
Incline Chest Press (Machine)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Curl
3
8 reps
-
6
Leg Extension
3
8 reps
-
7
Calf Extension Machine
3
8 reps
-
8
Bicep Curl (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Chest Fly (Machine)
3
8 reps
-
3
Incline Chest Press (Machine)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Curl
3
8 reps
-
6
Leg Extension
3
8 reps
-
7
Calf Extension Machine
3
8 reps
-
8
Bicep Curl (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Chest Fly (Machine)
3
8 reps
-
3
Incline Chest Press (Machine)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Curl
3
8 reps
-
6
Leg Extension
3
8 reps
-
7
Calf Extension Machine
3
8 reps
-
8
Bicep Curl (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Chest Fly (Machine)
3
8 reps
-
3
Incline Chest Press (Machine)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Curl
3
8 reps
-
6
Leg Extension
3
8 reps
-
7
Calf Extension Machine
3
8 reps
-
8
Bicep Curl (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Chest Fly (Machine)
3
8 reps
-
3
Incline Chest Press (Machine)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Curl
3
8 reps
-
6
Leg Extension
3
8 reps
-
7
Calf Extension Machine
3
8 reps
-
8
Bicep Curl (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Chest Fly (Machine)
3
8 reps
-
3
Incline Chest Press (Machine)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Curl
3
8 reps
-
6
Leg Extension
3
8 reps
-
7
Calf Extension Machine
3
8 reps
-
8
Bicep Curl (Machine)
3
8 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Shoulder Press (Machine)
3 Sets
8 Reps
-
2
Wide Grip Lat Pulldown
3 Sets
8 Reps
-
3
Seated Row (Cable)
3 Sets
8 Reps
-
4
Tricep Extension (Machine)
3 Sets
8 Reps
-
5
Bicep Curl (Cable)
3 Sets
8 Reps
-
6
Upright Row (Cable)
3 Sets
8 Reps
-
Day 1
1
Chest Press (Machine)
3 Sets
8 Reps
-
2
Chest Fly (Machine)
3 Sets
8 Reps
-
3
Incline Chest Press (Machine)
3 Sets
8 Reps
-
4
Leg Press
3 Sets
8 Reps
-
5
Leg Curl
3 Sets
8 Reps
-
6
Leg Extension
3 Sets
8 Reps
-
7
Calf Extension Machine
3 Sets
8 Reps
-
8
Bicep Curl (Machine)
3 Sets
8 Reps
-
Day 3
1
Chest Press (Machine)
3 Sets
8 Reps
-
2
Chest Fly (Machine)
3 Sets
8 Reps
-
3
Incline Chest Press (Machine)
3 Sets
8 Reps
-
4
Leg Press
3 Sets
8 Reps
-
5
Leg Curl
3 Sets
8 Reps
-
6
Leg Extension
3 Sets
8 Reps
-
7
Calf Extension Machine
3 Sets
8 Reps
-
8
Bicep Curl (Machine)
3 Sets
8 Reps
-