This machine lower body day has 6 exercises and 16 sets in all. It's part of the machines-only upper lower and 5-day machines-only routine examples. It works the same way for men and women, and every exercise lists a dumbbell or machine swap if you'd rather use one.
Workout Routine Examples
Track macros and calories
Machine Lower Body Day Workout Example
An example machine lower body day for quads, hamstrings, glutes and calves on machines, with sets, reps, rest and target RIR for every exercise.
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Leg pressQuads, glutesSwap: Hack squat or goblet squat | 3 | 8 to 12 | 2 min | 1 to 3 |
| Leg curlHamstringsSwap: Nordic curl or Swiss ball curl | 3 | 10 to 12 | 1.5 min | 1 to 2 |
| Leg extensionQuadsSwap: Sissy squat | 3 | 12 to 15 | 1 min | 1 to 2 |
| Hip abduction machineSide glutesSwap: Banded side steps | 2 | 12 to 15 | 1 min | 1 to 2 |
| Standing calf raiseCalvesSwap: Seated calf raise or leg press calf raise | 3 | 10 to 15 | 1 min | 0 to 2 |
| Cable crunchAbsSwap: Weighted crunch | 2 | 10 to 15 | 1 min | 1 to 2 |
RIR means reps in reserve: how many more good reps you could have done when you stopped the set. See What does RIR mean in lifting? We based the rest times on How long to rest between sets.
This is an example of what a workout 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.
Want to track this workout?
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:
- your gym has a cable station, a leg press, a leg curl, a leg extension, a hip abduction machine and a calf raise machine
- you have about 45 to 55 minutes for the workout
- you want one workout for quads, hamstrings, glutes and calves on machines
The machine leg day example trains the same muscles for a machines-only push pull legs week, with the hack squat.
Common questions
How long does the machine lower body day take?
The machine lower body day takes about 45 to 55 minutes for 6 exercises and 16 sets, including rest and the lower body warm-up. It takes a little longer when the gym is busy.
Why does the machine lower body day start with the leg press?
In the machine lower body day, the leg press is the biggest lift, working your quads and glutes, so you do it first, while you're fresh, with 2 minutes of rest between sets. Smaller accessory exercises like the cable crunch come at the end, with 1 minute of rest.
What can I use instead of the hip abduction machine in the machine lower body day?
The listed swap is banded side steps. It trains the same muscles (side glutes), so you can make the change and keep the rest of the machine lower body day the same.
Track macros and calories
with Somatics
