You do an upper and a lower day, rest a day, then push, pull and leg days, using only machines and cables. For how this split compares with others, see Push pull legs vs upper lower vs full body.
Workout Routine Examples
Machine upper body dayChest, back, shoulders and arms on machines · 7 exercises
Machine lower body dayQuads, hamstrings, glutes and calves on machines · 6 exercises
Machine push dayChest, shoulders and triceps on machines · 5 exercises
Machine pull dayBack, rear shoulders and biceps on machines · 5 exercises
Machine leg dayQuads, hamstrings, glutes and calves on machines · 5 exercises
Track macros and calories
5-Day Machines-Only Routine Example
An example of a 5-day machines-only week, with a full workout for every training day.
| Day | Workout |
|---|---|
| Monday | Machine upper body dayChest, back, shoulders and arms on machines |
| Tuesday | Machine lower body dayQuads, hamstrings, glutes and calves on machines |
| Wednesday | Rest |
| Thursday | Machine push dayChest, shoulders and triceps on machines |
| Friday | Machine pull dayBack, rear shoulders and biceps on machines |
| Saturday | Machine leg dayQuads, hamstrings, glutes and calves on machines |
| 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 upper body dayChest, back, shoulders and arms on machines · 7 exercises
Machine lower body dayQuads, hamstrings, glutes and calves on machines · 6 exercises
Machine push dayChest, shoulders and triceps on machines · 5 exercises
Machine pull dayBack, rear shoulders and biceps on machines · 5 exercises
Machine leg dayQuads, hamstrings, glutes and calves on machines · 5 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 prefer machines and cables and like training most days
- you can train 5 days a week, for about 45 to 60 minutes each time
- you've been training for a few months
For 4 days, see the machines-only upper lower example. For 6, see the machines-only push pull legs example.
Common questions
Why is there a rest day after Tuesday?
It splits the week into an upper and lower block and a push, pull and leg block, so you start the second half rested.
How many sets per week does the 5-day machines-only example give each muscle?
About 16 for back and quads, 12 for chest and 9 for shoulders. Hamstrings get fewer, about 6, because only the leg curl trains them directly.
Track macros and calories
with Somatics
