You do push, pull and leg days twice each, 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 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
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Machines-Only Push Pull Legs Routine Example
An example of a 6-day machines-only push pull legs week, with a full workout for every training day.
| Day | Workout |
|---|---|
| Monday | Machine push dayChest, shoulders and triceps on machines |
| Tuesday | Machine pull dayBack, rear shoulders and biceps on machines |
| Wednesday | Machine leg dayQuads, hamstrings, glutes and calves on machines |
| 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 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 6 days a week, for about 45 to 55 minutes each time
- you've been training for a few months
If 6 days is too many, see the 5-day machines-only example. For free weights, see the push pull legs example, or the home push pull legs example for dumbbells at home.
Common questions
How many sets per week does the machines-only push pull legs example give each muscle?
Back and quads get about 20 hard sets a week, the top of the 10 to 20 range. Chest gets about 14 and hamstrings about 6, from leg curls only. See How many sets per week to build muscle.
Is 6 days on machines a lot?
It's a full week, but machines take some strain off your joints and lower back compared with heavy barbell work, which can make it easier to recover. If you feel run down, the 5-day machines-only example drops one day. A lighter week every so often helps too. See What is a deload week in lifting?
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with Somatics
