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BoostcampPNG

Beginner full body machine only

by Lagoy T.

Program Description

Noob friendly full body

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Feb 22, 2025 05:21
  • Last Edited
    Feb 22, 2025 05:39
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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
Run
1
5 mins
-
2
Leg Press
3
15 reps
-
3
Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Lat Pulldown
3
15 reps
-
7
Bicep Curl (Machine)
3
15 reps
-
8
Tricep Extension (Machine)
3
15 reps
-
9
Shoulder Press (Machine)
3
15 reps
-
10
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Leg Press
3
15 reps
-
3
Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Lat Pulldown
3
15 reps
-
7
Bicep Curl (Machine)
3
15 reps
-
8
Tricep Extension (Machine)
3
15 reps
-
9
Shoulder Press (Machine)
3
15 reps
-
10
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Leg Press
3
15 reps
-
3
Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Lat Pulldown
3
15 reps
-
7
Bicep Curl (Machine)
3
15 reps
-
8
Tricep Extension (Machine)
3
15 reps
-
9
Shoulder Press (Machine)
3
15 reps
-
10
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Leg Press
3
15 reps
-
3
Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Lat Pulldown
3
15 reps
-
7
Bicep Curl (Machine)
3
15 reps
-
8
Tricep Extension (Machine)
3
15 reps
-
9
Shoulder Press (Machine)
3
15 reps
-
10
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Leg Press
3
15 reps
-
3
Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Lat Pulldown
3
15 reps
-
7
Bicep Curl (Machine)
3
15 reps
-
8
Tricep Extension (Machine)
3
15 reps
-
9
Shoulder Press (Machine)
3
15 reps
-
10
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Leg Press
3
15 reps
-
3
Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Lat Pulldown
3
15 reps
-
7
Bicep Curl (Machine)
3
15 reps
-
8
Tricep Extension (Machine)
3
15 reps
-
9
Shoulder Press (Machine)
3
15 reps
-
10
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Leg Press
3
15 reps
-
3
Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Lat Pulldown
3
15 reps
-
7
Bicep Curl (Machine)
3
15 reps
-
8
Tricep Extension (Machine)
3
15 reps
-
9
Shoulder Press (Machine)
3
15 reps
-
10
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Leg Press
3
15 reps
-
3
Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Lat Pulldown
3
15 reps
-
7
Bicep Curl (Machine)
3
15 reps
-
8
Tricep Extension (Machine)
3
15 reps
-
9
Shoulder Press (Machine)
3
15 reps
-
10
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Leg Press
3
15 reps
-
3
Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Lat Pulldown
3
15 reps
-
7
Bicep Curl (Machine)
3
15 reps
-
8
Tricep Extension (Machine)
3
15 reps
-
9
Shoulder Press (Machine)
3
15 reps
-
10
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Leg Press
3
15 reps
-
3
Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Lat Pulldown
3
15 reps
-
7
Bicep Curl (Machine)
3
15 reps
-
8
Tricep Extension (Machine)
3
15 reps
-
9
Shoulder Press (Machine)
3
15 reps
-
10
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Leg Press
3
15 reps
-
3
Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Lat Pulldown
3
15 reps
-
7
Bicep Curl (Machine)
3
15 reps
-
8
Tricep Extension (Machine)
3
15 reps
-
9
Shoulder Press (Machine)
3
15 reps
-
10
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Leg Press
3
15 reps
-
3
Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Lat Pulldown
3
15 reps
-
7
Bicep Curl (Machine)
3
15 reps
-
8
Tricep Extension (Machine)
3
15 reps
-
9
Shoulder Press (Machine)
3
15 reps
-
10
Run
1
60 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Run
1 Set
5 mins
-
2
Leg Press
3 Sets
15 Reps
-
3
Hamstring Curl
3 Sets
15 Reps
-
4
Leg Extension
3 Sets
15 Reps
-
5
Chest Press (Machine)
3 Sets
15 Reps
-
6
Lat Pulldown
3 Sets
15 Reps
-
7
Bicep Curl (Machine)
3 Sets
15 Reps
-
8
Tricep Extension (Machine)
3 Sets
15 Reps
-
9
Shoulder Press (Machine)
3 Sets
15 Reps
-
10
Run
1 Set
60 mins
-