MUSCLE / 3 DAYS PER WEEK / ABOUT 40 MINUTES
Stable setup · machine-led muscle
Reduce setup complexity while increasing effort
Stable machines and supported movements make repeatable effort easier for some users. Research does not make machines uniquely superior; progress and challenging weekly volume do the work.
Your weekly sessions
SESSION 1 / Stable setup, full-body effort
Machine A
Stable setup, full-body effort
- Leg press — 3 × 8–12 · 90 sec rest
Quadriceps with glute support. Use a controlled range with the back supported.
- Lat pulldown — 3 × 8–12 · 90 sec rest
Lats, rhomboids, mid-back and biceps. Pull elbows toward ribs while keeping your chest tall.
- Dumbbell bench press — 3 × 8–12 · 90 sec rest
Pectorals, anterior shoulders and triceps. Set shoulder blades and press weights over the chest.
- Seated hamstring curl — 3 × 8–12 · 90 sec rest
Hamstrings and posterior chain. Curl smoothly and return slowly.
SESSION 2 / Repeatable angles and leg balance
Machine B
Repeatable angles and leg balance
- Leg press — 3 × 8–12 · 90 sec rest
Quadriceps with glute support. Use a controlled range with the back supported.
- Chest-supported row — 3 × 8–12 · 90 sec rest
Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.
- Dumbbell overhead press — 3 × 8–12 · 90 sec rest
Deltoids and upper-back stabilizers. Press upward with ribs stacked over pelvis.
- Hip thrust — 3 × 8–12 · 90 sec rest
Gluteus maximus and hip stabilizers. Drive through feet and finish with ribs over pelvis.
SESSION 3 / Alternate angles and controlled reps
Full body C
Alternate angles and controlled reps
- Leg press — 3 × 8–12 · 90 sec rest
Quadriceps with glute support. Use a controlled range with the back supported.
- Chest-supported row — 3 × 8–12 · 90 sec rest
Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.
- Floor push-up — 3 × 8–12 · 90 sec rest
Pectorals, anterior shoulders and triceps. Keep a long body line and press the floor away.
- Seated hamstring curl — 3 × 8–12 · 90 sec rest
Hamstrings and posterior chain. Curl smoothly and return slowly.
How to progress
Weeks 1–2: use 2 sets on each movement to establish technique. Weeks 3–6: use the listed sets; add reps while keeping 1–3 in reserve. Weeks 7–8: add a small load once every set reaches the top of its range. Add optional volume only if recovery and performance remain good.
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.
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