MAINTENANCE / 2 DAYS PER WEEK / ABOUT 30 MINUTES
Machine maintenance · simple and repeatable
Preserve consistency with low setup friction
Two supported sessions cover legs, push, pull and posterior chain. If loads or reps fall for several weeks, review sleep, food intake and volume rather than accepting a steadily declining baseline.
Your weekly sessions
SESSION 1 / Stable setup, full-body effort
Machine A · compact
Stable setup, full-body effort
- Leg press — 2 × 8–12 · 90 sec rest
Quadriceps with glute support. Use a controlled range with the back supported.
- Lat pulldown — 2 × 8–12 · 90 sec rest
Lats, rhomboids, mid-back and biceps. Pull elbows toward ribs while keeping your chest tall.
- Dumbbell bench press — 2 × 8–12 · 90 sec rest
Pectorals, anterior shoulders and triceps. Set shoulder blades and press weights over the chest.
- Seated hamstring curl — 2 × 8–12 · 90 sec rest
Hamstrings and posterior chain. Curl smoothly and return slowly.
SESSION 2 / Repeatable angles and leg balance
Machine B · compact
Repeatable angles and leg balance
- Leg press — 2 × 8–12 · 90 sec rest
Quadriceps with glute support. Use a controlled range with the back supported.
- Chest-supported row — 2 × 8–12 · 90 sec rest
Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.
- Dumbbell overhead press — 2 × 8–12 · 90 sec rest
Deltoids and upper-back stabilizers. Press upward with ribs stacked over pelvis.
- Hip thrust — 2 × 8–12 · 90 sec rest
Gluteus maximus and hip stabilizers. Drive through feet and finish with ribs over pelvis.
How to progress
Weeks 1–2: find repeatable loads, leaving 2 reps in reserve. Weeks 3–6: keep the same rep quality and resistance; do not automatically add volume. Weeks 7–8: compare key lifts with your starting log. If performance drops repeatedly, add a set or a second weekly exposure before adding intensity.
Adjust the plan to your starting point
Start at the lower set and rep targets. Keep about 2 reps in reserve; stop a set when technique changes.
Recovery and weekly placement
Place an easier day between demanding sessions for the same muscles. On non-training days, walk or move comfortably. Include 3–8 minutes of warming up within the session budget; use lighter practice sets before heavy lifts. Reduce work if soreness or fatigue prevents good technique.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
Browse all training programs