LiftCamp
Log inSign up
Beginner

Machines Only Workout Routine

A machines only routine uses machines and cable stacks for every exercise, three days a week. The movement path is fixed, so there is far less technique to learn, which makes it a practical first month for anyone who does not yet feel at home in the free weight area.

3 days a week · 15 exercises · Gym · free, no account needed to read

  • glutes
  • quads
  • chest
  • hamstrings
  • upper back
  • abductors
  • abs
  • calves
  • lats
  • shoulders
Try Day 1 Full Body A free
Clay illustration of a leg press

Day 1 Full Body A

5 exercises · ~40 min

  1. 1
    Leg PressMachine
    3 × 8-10
  2. 2
    Leverage Chest PressMachine
    3 × 8-10
  3. 3
    Wide-Grip Lat PulldownCable
    3 × 8-10
  4. 4
    Seated Hamstring CurlMachine
    3 × 10-12
  5. 5
    Ab Crunch MachineMachine
    3 × 12-15
Customize this day

Day 2 Full Body B

5 exercises · ~40 min

  1. 1
    Hack SquatMachine
    3 × 8-10
  2. 2
    Seated Machine RowMachine
    3 × 8-10
  3. 3
    Leverage Shoulder PressMachine
    3 × 8-10
  4. 4
    Leg ExtensionsMachine
    3 × 10-12
  5. 5
    Standing Calf RaisesMachine
    3 × 12-15
Customize this day

Day 3 Full Body C

5 exercises · ~40 min

  1. 1
    Hip Thrust MachineMachine
    3 × 8-10
  2. 2
    Leverage Incline Chest PressMachine
    3 × 8-10
  3. 3
    Leverage High RowMachine
    3 × 8-10
  4. 4
    Lying Hamstring CurlMachine
    3 × 10-12
  5. 5
    Thigh AbductorMachine
    3 × 10-12
Customize this day

Sets and reps are the beginner defaults: heavy compound lifts at 3 × 5-8 with two to three minutes of rest, everything else at 3 × 8-15 with about a minute. Change them to suit you.

Machines Only questions, answered

Can you build muscle with machines only?

Yes. Muscles respond to effort and load, not to the shape of the equipment. Machines simply guide the path for you.

Are machines good for beginners?

They are a reasonable start. Less setup, less balance, and you can push close to failure safely without a spotter.

When should I move to free weights?

Once the machines feel routine, usually a month or two. Add one barbell or dumbbell lift at a time rather than switching everything at once.

Read next

Start Machines Only today

A free account loads this routine into the app and keeps your weights between sessions, so next week it tells you what you lifted last time.

Create a free account

No card, no app store. Works in your browser.

Other routines

See all routines

Keep Machines Only and your weights, free

Start free