You do upper body and lower body 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 upper body dayChest, back, shoulders and arms on machines · 7 exercises
Machine lower body dayQuads, hamstrings, glutes and calves on machines · 6 exercises
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Machines-Only Upper Lower Routine Example
An example of a 4-day machines-only upper lower 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 upper body dayChest, back, shoulders and arms on machines |
| Friday | Machine lower body dayQuads, hamstrings, glutes and calves on 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
Machine upper body dayChest, back, shoulders and arms on machines · 7 exercises
Machine lower body dayQuads, hamstrings, glutes and calves on machines · 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 prefer machines and cables to barbells
- you've been training for a few months and want each muscle twice a week
- you can train 4 days a week, for about 45 to 60 minutes each time
For a fifth day, see the 5-day machines-only example. For a free weight version, see the upper lower example.
Common questions
Can you get strong on machines alone?
You'll get stronger on the movements you train, and your muscles grow the same way. If you want a bigger barbell squat or bench press, you'll want to practice those lifts too. See Machines vs free weights: which is better for building muscle?
How many sets per week does the machines-only upper lower example give each muscle?
About 10 for chest, 12 for back and quads, and 6 for hamstrings, which come from leg curls only. See How many sets per week to build muscle.
Can I do the upper and lower days back to back?
Yes, that's how this example runs: upper on Monday, lower on Tuesday, since the two days train different muscles. Wednesday off gives you a break before the second round.
Track macros and calories
with Somatics
