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Melrose YMCA Full Body 3x A Week

by linuslift

Program Description

Embark on a transformative 12-week journey with the Melrose YMCA Full Body program, designed for beginners and focused on bodybuilding. This program features 36 sessions, each lasting about 60 minutes, combining essential exercises like the Chest Press, Lat Pulldown, and Seated Hamstring Curl to build strength and muscle across all major muscle groups. With a full gym setup, you'll engage in a variety of machine-based workouts that promote proper form and technique. Get ready to elevate your fitness game and achieve your goals with this structured and supportive training plan!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 02, 2025 01:11
  • Last Edited
    Sep 09, 2025 07:19
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.5%
Lats
14%
Upper Back
12.4%
Biceps
12.4%
Front Delts
9.3%
Chest
7.8%
Middle Delts
7.8%
Quadriceps
7.8%
Hamstrings
7.8%
Adductors
3.9%
Forearms
1.6%
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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)
2
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Leg Extension
2
-
8
Seated Hamstring Curl
2
-
9
Hip Adductor (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Leg Extension
2
-
8
Seated Hamstring Curl
2
-
9
Hip Adductor (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Leg Extension
2
-
8
Seated Hamstring Curl
2
-
9
Hip Adductor (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Leg Extension
2
-
8
Seated Hamstring Curl
2
-
9
Hip Adductor (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Leg Extension
2
-
8
Seated Hamstring Curl
2
-
9
Hip Adductor (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Leg Extension
2
-
8
Seated Hamstring Curl
2
-
9
Hip Adductor (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Leg Extension
2
-
8
Seated Hamstring Curl
2
-
9
Hip Adductor (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Leg Extension
2
-
8
Seated Hamstring Curl
2
-
9
Hip Adductor (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Leg Extension
2
-
8
Seated Hamstring Curl
2
-
9
Hip Adductor (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Leg Extension
2
-
8
Seated Hamstring Curl
2
-
9
Hip Adductor (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Leg Extension
2
-
8
Seated Hamstring Curl
2
-
9
Hip Adductor (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Leg Extension
2
-
8
Seated Hamstring Curl
2
-
9
Hip Adductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Leg Extension
2
-
8
Seated Hamstring Curl
2
-
9
Hip Adductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Leg Extension
2
-
8
Seated Hamstring Curl
2
-
9
Hip Adductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Leg Extension
2
-
8
Seated Hamstring Curl
2
-
9
Hip Adductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Leg Extension
2
-
8
Seated Hamstring Curl
2
-
9
Hip Adductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Leg Extension
2
-
8
Seated Hamstring Curl
2
-
9
Hip Adductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Leg Extension
2
-
8
Seated Hamstring Curl
2
-
9
Hip Adductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Leg Extension
2
-
8
Seated Hamstring Curl
2
-
9
Hip Adductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Leg Extension
2
-
8
Seated Hamstring Curl
2
-
9
Hip Adductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Leg Extension
2
-
8
Seated Hamstring Curl
2
-
9
Hip Adductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Leg Extension
2
-
8
Seated Hamstring Curl
2
-
9
Hip Adductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Leg Extension
2
-
8
Seated Hamstring Curl
2
-
9
Hip Adductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Leg Extension
2
-
8
Seated Hamstring Curl
2
-
9
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Leg Extension
2
-
8
Seated Hamstring Curl
2
-
9
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Leg Extension
2
-
8
Seated Hamstring Curl
2
-
9
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Leg Extension
2
-
8
Seated Hamstring Curl
2
-
9
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Leg Extension
2
-
8
Seated Hamstring Curl
2
-
9
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Leg Extension
2
-
8
Seated Hamstring Curl
2
-
9
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Leg Extension
2
-
8
Seated Hamstring Curl
2
-
9
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Leg Extension
2
-
8
Seated Hamstring Curl
2
-
9
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Leg Extension
2
-
8
Seated Hamstring Curl
2
-
9
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Leg Extension
2
-
8
Seated Hamstring Curl
2
-
9
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Leg Extension
2
-
8
Seated Hamstring Curl
2
-
9
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Leg Extension
2
-
8
Seated Hamstring Curl
2
-
9
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Leg Extension
2
-
8
Seated Hamstring Curl
2
-
9
Hip Adductor (Machine)
1
-
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
-
2
Chest Supported Row (Machine)
2 Sets
-
3
Lat Pulldown
2 Sets
-
4
Tricep Pushdown (Cable)
2 Sets
-
5
Preacher Curl (Dumbbell)
2 Sets
-
6
Shoulder Press (Machine)
2 Sets
-
7
Leg Extension
2 Sets
-
8
Seated Hamstring Curl
2 Sets
-
9
Hip Adductor (Machine)
1 Set
-
Day 2
1
Chest Press (Machine)
2 Sets
-
2
Chest Supported Row (Machine)
2 Sets
-
3
Lat Pulldown
2 Sets
-
4
Tricep Pushdown (Cable)
2 Sets
-
5
Preacher Curl (Dumbbell)
2 Sets
-
6
Shoulder Press (Machine)
2 Sets
-
7
Leg Extension
2 Sets
-
8
Seated Hamstring Curl
2 Sets
-
9
Hip Adductor (Machine)
1 Set
-
Day 3
1
Chest Press (Machine)
2 Sets
-
2
Chest Supported Row (Machine)
2 Sets
-
3
Lat Pulldown
2 Sets
-
4
Tricep Pushdown (Cable)
2 Sets
-
5
Preacher Curl (Dumbbell)
2 Sets
-
6
Shoulder Press (Machine)
2 Sets
-
7
Leg Extension
2 Sets
-
8
Seated Hamstring Curl
2 Sets
-
9
Hip Adductor (Machine)
1 Set
-