1Exercise
Leg Press
Rest 2m 30s
- 110 reps x 130 kgRIR 3
- 210 reps x 130 kgRIR 2
- 310 reps x 130 kgRIR 1
Brace before each rep, use full depth you can control, and avoid bouncing at the bottom.
Full Body Workouts With Machines
Machine-only full-body workouts for adults who want practical strength and hypertrophy progress using stable straight sets, clear RIR targets, and realistic kilogram load progression.
Set load units
Workout 1
6 exercises18 sets
Full Body Machine Strength and Hypertrophy Template
Quadriceps, Chest, Triceps, Front Delts, Lats, Biceps, Rear Delts, Trapezius, Hamstrings
A balanced machine-based full-body template using moderate rep targets, stable working-set loads, and RIR-driven progression for repeatable weekly overload.
- 1
- 2
2ExerciseIncline Chest Press
Rest 2m
- 110 reps x 40 kgRIR 3
- 210 reps x 40 kgRIR 2
- 310 reps x 40 kgRIR 1
Set shoulder blades, keep wrists stacked over elbows, and avoid locking out aggressively.
- 3
_Back_thumbnail%403x.jpg&w=3840&q=75)
3ExerciseSeated Row
Rest 2m
- 110 reps x 50 kgRIR 3
- 210 reps x 50 kgRIR 2
- 310 reps x 50 kgRIR 1
Lead with elbows, keep torso stable, and pause briefly with shoulder blades retracted.
- 4
4ExerciseSeated Shoulder Press
Rest 1m 45s
- 110 reps x 30 kgRIR 3
- 210 reps x 30 kgRIR 2
- 310 reps x 30 kgRIR 1
Keep ribs down, press through full range, and avoid shrugging shoulders toward ears.
- 5
5ExerciseSeated Leg Curl
Rest 1m 30s
- 112 reps x 40 kgRIR 3
- 212 reps x 40 kgRIR 2
- 312 reps x 40 kgRIR 1
Keep hips fixed in the pad and control the lowering phase for full hamstring tension.
- 6
6ExerciseClose-Grip Lat Pulldown
Rest 2m
- 110 reps x 50 kgRIR 3
- 210 reps x 50 kgRIR 2
- 310 reps x 50 kgRIR 1
Pull elbows down and in, keep torso angle fixed, and control the eccentric.