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Beginner26 days12 workouts

Machine Full Body for Beginners

A 4-week machines-only program: 3 workouts a week (Mon/Wed/Fri), 12 workouts. Leg press, hack squat, cable rows, Hammer press, flyes and cable arm work — a safe movement path and light starting weights for your first weeks in the gym. 5 exercises, 3–4 sets; +1 rep every week.

Open workouts

Available without signing up (first 2 days of the plan).

Day 1

5 exercises · 16 sets

Неделя 1, Пн — Всё тело A

  • Leg Press
    Legs
    • 60 kg × 10 reps
    • 60 kg × 10 reps
    • 60 kg × 10 reps
    • 60 kg × 10 reps
  • Lat Pulldown to Front
    Back
    • 25 kg × 12 reps
    • 25 kg × 12 reps
    • 25 kg × 12 reps
  • Hammer Strength Chest Press
    Chest
    • 30 kg × 10 reps
    • 30 kg × 10 reps
    • 30 kg × 10 reps
  • Triceps Rope Pushdown
    Arms
    • 15 kg × 12 reps
    • 15 kg × 12 reps
    • 15 kg × 12 reps
  • Sit-Up
    Abs
    • 12 reps
    • 12 reps
    • 12 reps

Locked: 11 workouts

Sign up to unlock the full plan and apply it to your calendar.

Day 35 exercises · 16 sets
  • Seated Leg Extension — Legs
  • Seated Cable Row (Close Grip, to Chest) — Back
  • Machine Chest Fly — Chest
  • Standing Cable Biceps Curl — Arms
  • Lying Leg Curl — Legs
Day 55 exercises · 16 sets
  • Hack Squat — Legs
  • Lat Pulldown Behind the Neck — Back
  • Standing Cable Crossover — Chest
  • Seated Reverse Pec Deck Fly (Rear Delts) — Shoulders
  • Hyperextension — Back
Day 85 exercises · 16 sets
  • Leg Press — Legs
  • Lat Pulldown to Front — Back
  • Hammer Strength Chest Press — Chest
  • Triceps Rope Pushdown — Arms
  • Sit-Up — Abs
Day 105 exercises · 16 sets
  • Seated Leg Extension — Legs
  • Seated Cable Row (Close Grip, to Chest) — Back
  • Machine Chest Fly — Chest
  • Standing Cable Biceps Curl — Arms
  • Lying Leg Curl — Legs
Day 125 exercises · 16 sets
  • Hack Squat — Legs
  • Lat Pulldown Behind the Neck — Back
  • Standing Cable Crossover — Chest
  • Seated Reverse Pec Deck Fly (Rear Delts) — Shoulders
  • Hyperextension — Back
Day 155 exercises · 16 sets
  • Leg Press — Legs
  • Lat Pulldown to Front — Back
  • Hammer Strength Chest Press — Chest
  • Triceps Rope Pushdown — Arms
  • Sit-Up — Abs

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Machine Full Body for Beginners | Training plans | Workouter