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Gym workouts

Full-body machine workout (gym)

The light day of the intermediate full-body workout plan: every main muscle on machines, in sets of 12 to 20 taken close to failure. In direct comparisons, machines and free weights built similar strength and muscle, and machines are quick to set up. The plan's phases set the sets for each week; in your first two weeks, do 2 sets of each and stop every set with 3 or 4 reps to spare.

45 minBeginner14 movesCardio machine · A band · Strength machine · A cable machine · A bench or box · A wallQuads · Glutes · Shoulders · Back · Chest · Triceps
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Stationary cycling5 min
    Beginner · Quads, Glutes, Hamstrings · 3D demoEasy, with little resistanceHarder: Air bike intervals
  2. Bodyweight squat10 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
  3. Band pull-apart15 reps
    Intermediate · Shoulders, Back · 3D demoOr arm circles if you have no band. Then 1 light set of the leg pressEasier: Prone Y-T-W raisesHarder: Tuck back lever

Main sets

Rest as noted on each move

  1. Leg press3 sets of 12 to 15
    Beginner · Quads, Glutes, Hamstrings · 3D demoRest 90 s and stop 1 to 2 reps short of failure. Keep your lower back on the pad, breathe out as you press and don't snap your knees straight. With high blood pressure, keep breathing and stop well short of failureHarder: Bodyweight squat
  2. Chest press machine3 sets of 12 to 15
    Beginner · Chest, Triceps, Shoulders · 3D demoRest 90 s and stop 1 to 2 reps short. Set the seat so the handles start at mid-chestHarder: Barbell bench press
  3. Machine row3 sets of 12 to 15
    Beginner · Back, Biceps, Shoulders · 3D demoRest 90 s and stop 1 to 2 reps short. Keep your chest on the pad and don't shrug. Or the seated cable rowHarder: Supported single-arm dumbbell row
  4. Seated leg curl2 sets of 12 to 15
    Beginner · Hamstrings, Calves · 3D demoRest 60 to 90 s; the last set can end 0 to 2 reps short of failure. Line your knee up with the machine's pivotHarder: Stability ball leg curl
  5. Machine shoulder press2 sets of 12 to 15
    Beginner · Shoulders, Triceps · 3D demoRest 90 s and stop 1 to 2 reps short. Keep your back on the pad. A sore shoulder: do the raises onlyHarder: Push press
  6. Seated cable lateral raise2 sets of 15 to 20
    Beginner · Shoulders · 3D demoRest 60 s; the last set can end 0 to 2 reps short. Raise to shoulder height with your thumbs slightly up if your shoulder is sore. Or dumbbell lateral raisesEasier: Band lateral raiseHarder: Smith machine upright row

Arms superset

2 rounds · Rest 60 s after each pair

  1. Triceps pushdown12 to 15
    Beginner · Triceps · 3D demoThe last round can end 0 to 2 reps shortHarder: Dumbbell skull crusher (lying triceps extension)
  2. Biceps curl machine12 to 15
    Beginner · Biceps, Forearms · 3D demoSet the seat so your elbows line up with the pivot. Or dumbbell biceps curlsHarder: Dumbbell biceps curl

Core

  1. Side plank2 holds of 20 to 40 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoFrom your knees to startEasier: Knee side plankHarder: Side plank with leg lift

Cool-down (optional)

  1. Half-kneeling hip flexor stretch30 s each side
    Beginner · Quads, Glutes · 3D demoPad the kneeling kneeHarder: Couch stretch
  2. Doorway chest opener30 s
    Beginner · Chest, Shoulders · 3D demoEasier: Elbows backHarder: Fish pose (Matsyasana)

Tips

  • Set each machine before you load it: line up the joint you're moving with the machine's pivot, and set the seat so the handles start where the move's page shows.
  • When every set reaches the top of its rep range, add the smallest weight step and go back to the bottom of the range. The plan's phases set how many sets to do each week.
  • Machine taken? Use the free-weight version: a goblet squat for the leg press, a dumbbell bench press for the chest press, a supported dumbbell row and a seated dumbbell press.
  • Light weights build muscle when the sets are hard, so the last few reps of each set should be slow and difficult.
  • Breathe out on each effort rather than holding your breath, especially if your blood pressure is high. With heart disease, check with your cardiac team before training hard.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Part of these weekly plans

Follow the whole week: which session on which day, and how to progress.

Guides that recommend it

Find more moves like these

More gym workouts

Barbell strength workout A

Barbell strength workout A: back squats and bench presses in sets of five, plus rows. Workout B (squat, overhead press, deadlift) is a separate session.

40 minBeginner6 movesA band, A barbell

Leg day workout (gym)

A gym leg day: back squats, leg press, leg curls, Bulgarian split squats, leg extensions and calf raises.

55 minIntermediate9 movesA wall, A barbell

Chest workout (gym)

A gym chest workout: bench press, incline dumbbell press, cable flyes, dips and a push-up finisher.

45 minIntermediate7 movesA band, A barbell

Questions people ask

How long does the full-body machine workout (gym) take?

About 45 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine, A band, Strength machine, A cable machine, A bench or box, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 5 of its 14 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.