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BoostcampPNG

3x week mainly machines

by Damian R.
5 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
    Dec 02, 2024 07:27
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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
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
-