You do two different full body machine workouts, A and B, so you train every muscle twice a week. For how this split compares with others, see Push pull legs vs upper lower vs full body.
Workout Routine Examples
Machine workoutThe whole body using only machines · 6 exercises
Machine workout BThe whole body on machines, with different exercises from workout A · 6 exercises
Track macros and calories
2-Day Machines-Only Routine Example
An example of a 2-day machines-only week, with a full workout for every training day.
| Day | Workout |
|---|---|
| Monday | Machine workoutThe whole body using only machines |
| Tuesday | Rest |
| Wednesday | Rest |
| Thursday | Machine workout BThe whole body on machines, with different exercises from workout A |
| Friday | Rest |
| Saturday | Rest |
| Sunday | Rest |
This is an example of what a training week can look like, not a prescription or medical advice. Start with weights you can lift with good form, and if you have an injury or a health condition, check with your doctor first.
The workouts
Machine workoutThe whole body using only machines · 6 exercises
Machine workout BThe whole body on machines, with different exercises from workout A · 6 exercises
Want to track this routine?
In Somatics, you can save any workout as a template, then log your sets, reps and weight as you go, plus RIR (Reps in Reserve) with Pro.
Who is this for?
This example can work well for you if:
- you're new to the gym and prefer machines
- you can train 2 days a week, for about 40 to 50 minutes each time
- your gym has a good range of machines, like a leg press, hack squat, pec deck and row machines
If you can add a third day, see the 3-day machines-only example. When you're ready for free weights, see the 2-day full body example.
Common questions
Why two different machine workouts?
Workout B uses different machines for the same muscles: the hack squat for the leg press, the chest-supported row for the lat pulldown, and the pec deck for the chest press. Two workouts give you more variety without adding days.
What if my gym doesn't have one of the machines?
Use the closest machine your gym has, or the dumbbell swap listed under that exercise on the workout page.
How heavy do I go on the first day?
A weight you could lift for 2 or 3 more reps than the workout lists is a good start. It gives you room to learn the machine and leaves plenty to add over the next few weeks.
Track macros and calories
with Somatics
