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Machine-Only Full Body
Beginner3 days/weekMachineCable
Three full-body days using only machines and cables - guided movement paths, quick setup, and easy weight changes. A confident way to start training in a commercial gym.
Who it's for
Beginners who find free weights intimidating, or anyone easing back into training.
How to run it
Train three non-consecutive days per week. Pick weights that leave two reps in reserve, and move up a plate when every set feels controlled.
Day 1
Open in builder| Exercise | Sets | Reps |
|---|---|---|
| Chest Press Machine | 3 | 10 |
| Machine Row | 3 | 10 |
| Leg Press | 3 | 12 |
| Seated Calf Raise | 3 | 15 |
| Cable Crunch | 3 | 12 |
Day 2
Open in builder| Exercise | Sets | Reps |
|---|---|---|
| Machine Shoulder Press | 3 | 10 |
| Lat Pulldown | 3 | 10 |
| Leg Extension | 3 | 12 |
| Leg Curl | 3 | 12 |
| Back Extension | 3 | 12 |
| Preacher Curl Machine | 2 | 12 |
Day 3
Open in builder| Exercise | Sets | Reps |
|---|---|---|
| Pec Deck | 3 | 12 |
| Seated Cable Row | 3 | 10 |
| Hip Abduction Machine | 3 | 15 |
| Reverse Pec Deck | 3 | 15 |
| Cable Tricep Pushdown | 2 | 12 |
| Standing Calf Raise | 3 | 12 |
Weekly muscle coverage
Weighted sets per muscle group per week, computed with our coverage engine.
Chest
6
Shoulders
4.3
Back
5.8
Biceps
6.5
Triceps
5
Core
3
Quads
6
Hams
4.5
Glutes
6
Calves
6
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Origin: A Print a Workout house template, balance-checked with our muscle coverage engine.