Beginner Full-Body Machines, 3 days
Three full-body workouts a week on machines and cables, with no free weights. A good place to start if barbells are new to you, or after years away from training.
- Level
- Beginner
- Goal
- Fundamentals
- Days per week
- 3 days/week
- Duration
- 12 weeks
- Equipment
- Gym
Week at a glance
Machine Full Body A
A machine workout training legs, chest, back, biceps, and abs. Set every seat so the working joint lines up with the machine's pivot.
5 exercises- Leg Press3 sets × 10–15 reps1 warm-up setRest 1:30
Set the seat so the knees can bend deep without your lower back rounding off the pad; no leg press – use the hack squat.
- Machine Chest Press3 sets × 10–15 repsRest 1:30
Set the seat so the handles line up with mid-chest, and keep the shoulder blades against the pad.
- Lat Pulldown3 sets × 10–15 repsRest 1:30
Set the thigh pad snug, lean back slightly, and pull the bar to the top of the chest without swinging.
- Cable Biceps Curl2 sets × 12–15 repsRest 1:00
Keep the elbows pinned to your sides and curl without leaning back; lower under control until the arms are straight.
- Machine Crunch3 sets × 12–20 repsRest 1:00
Set the pin light enough to curl your spine, not rock the hips, and exhale as you crunch down.
Machine Full Body B
A machine workout that hits the same body parts from other angles: hamstrings, quads, shoulders, back, and triceps. Move through the whole range the machine allows.
5 exercises- Horizontal Leg Press3 sets × 12–15 reps1 warm-up setRest 1:30
Set the seat so the knees can bend deep without your lower back rounding off the pad; no leg press – use the hack squat.
- Seated Leg Curl3 sets × 10–15 repsRest 1:00
Line your knee up with the machine's pivot, set the pad just above the heels, and curl through the full range.
- Machine Shoulder Press3 sets × 10–15 repsRest 1:30
Set the seat so the handles start at shoulder height, and press up without arching off the backrest.
- Machine Seated Row3 sets × 10–15 repsRest 1:30
Set the chest pad so your arms just reach the handles, and pull to the lower ribs without leaning back.
- Cable Triceps Pushdown2 sets × 12–15 repsRest 1:00
Pin the elbows to your sides and press the handle to a full lockout; only the forearms move.
Machine Full Body C
A machine workout built around the assisted pull-up and the hip thrust machine.
5 exercises- Back Extension3 sets × 12–15 repsRest 1:00
Set the pad at your hip crease, hinge down with a flat back, and rise until the body forms one line – no higher.
- Pec Deck3 sets × 12–15 repsRest 1:00
Set the seat so the handles sit at mid-chest height, and keep a soft bend in the elbows as you squeeze.
- Pull-Up (Assisted)3 sets × 5–10 repsRest 1:30
Kneel or stand on the pad and choose the assistance that lets you finish every set with your chin over the bar.
- Machine Hip Thrust3 sets × 10–15 repsRest 1:30
Set the belt or pad snug over your hips and drive them to a full lockout, squeezing the glutes at the top.
- Cable Crunch3 sets × 12–20 repsRest 1:00
Kneel facing the machine, hold the rope by your head, and curl your ribs toward the hips – the hips stay still.
