You do three full body workouts a week using only machines, which guide the movement and are easy to learn. For how this split compares with others, see Push pull legs vs upper lower vs full body.
Workout Routine Examples
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Machines-Only Routine Example
An example of a 3-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 | Machine workoutThe whole body using only machines |
| Thursday | Rest |
| Friday | Machine workoutThe whole body using only machines |
| 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
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 want exercises that are easy to learn
- you'd rather skip barbells and free weights for now
- you can train 3 days a week, for about 40 to 50 minutes each time
- your gym has a leg press, chest press, lat pulldown, leg curl, shoulder press and cable row
If you can train only twice a week, see the 2-day machines-only example. When you'd like to add free weights, the 3-day full body example uses dumbbells for a few lifts.
Common questions
How do I know when to add weight on a machine?
Once you can do the top of the rep range at the target RIR, move the pin down one plate. Many machine stacks go up 10 to 15 lb (4.5 to 7 kg) at a time, so if that jump feels too big, add a rep or two first.
What if a machine is taken?
Each exercise on the workout page lists a dumbbell swap, so you can do that version and keep going, or do the next exercise and come back.
When can I start using free weights?
There's no set time. Once the machine moves feel steady and you're adding weight most weeks, you can swap one machine for its free-weight version, like dumbbell presses for the chest press, and keep the rest the same.
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