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3x week mainly machines

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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
    May 26, 2025 08:41
  • Last Edited
    Jun 18, 2025 09:33

Summary

Transform your strength training routine with this 12-week program designed for machine enthusiasts! Comprising three sessions per week, you'll engage in targeted exercises like the Shoulder Press, Lat Pulldown, and Leg Press, focusing on building muscle and enhancing your overall fitness. Each workout is structured to maximize efficiency and effectiveness, ensuring you get the most out of your gym time. Perfect for all levels, this program will help you sculpt your physique while gaining confidence in your machine skills!
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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
-