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3x5 maskin

by Mads H.

Program Description

Introducing the **3x5 maskin** program, a focused 5-week training plan designed for those looking to build strength and muscle using machine-based exercises. With 14 training days, this program emphasizes progressive overload through structured sets and rep schemes, including Hack Squats, Chest Presses, and Romanian Deadlifts. Each week, you'll increase your reps until you reach peak performance, followed by a strategic deload to ensure recovery and prevent injury. Get ready to elevate your lifting game and achieve your fitness goals with this effective, machine-centric approach!

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 14, 2025 04:59
  • Last Edited
    Sep 14, 2025 07:43
Muscle Engagement
Front
Back
MuscleSet
Lats
12.2%
Hamstrings
10.8%
Upper Back
10.8%
Glutes
9.5%
Triceps
8.1%
Quadriceps
8.1%
Lower Back
8.1%
Front Delts
8.1%
Chest
6.8%
Middle Delts
6.8%
Abs
5.4%
Biceps
5.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-6 reps
-
2
Chest Press (Machine)
3
4-6 reps
-
3
Lat Pulldown
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
-
2
Overhead Press (Machine)
3
4-6 reps
-
3
Seated Row (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-6 reps
-
2
Chest Press (Machine)
3
4-6 reps
-
3
Lat Pulldown
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
-
2
Overhead Press (Machine)
3
4-6 reps
-
3
Seated Row (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-6 reps
-
2
Chest Press (Machine)
3
4-6 reps
-
3
Lat Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
-
2
Overhead Press (Machine)
3
4-6 reps
-
3
Seated Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-6 reps
-
2
Chest Press (Machine)
3
4-6 reps
-
3
Lat Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
-
2
Overhead Press (Machine)
3
4-6 reps
-
3
Seated Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-6 reps
-
2
Chest Press (Machine)
3
4-6 reps
-
3
Lat Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
-
2
Overhead Press (Machine)
3
4-6 reps
-
3
Seated Row (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-6 reps
-
2
Chest Press (Machine)
3
4-6 reps
-
3
Lat Pulldown
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
-
2
Overhead Press (Machine)
3
4-6 reps
-
3
Seated Row (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-6 reps
-
2
Chest Press (Machine)
3
4-6 reps
-
3
Lat Pulldown
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
-
2
Overhead Press (Machine)
3
4-6 reps
-
3
Seated Row (Cable)
3
10 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Hack Squat
3 Sets
4-6 Reps
-
2
Chest Press (Machine)
3 Sets
4-6 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
4-6 Reps
-
2
Overhead Press (Machine)
3 Sets
4-6 Reps
-
3
Seated Row (Cable)
3 Sets
10 Reps
-
Day 3
1
Hack Squat
3 Sets
4-6 Reps
-
2
Chest Press (Machine)
3 Sets
4-6 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-