Full Body Workouts With Smith Machine

Full-body workouts centered on smith-machine compounds with one balanced pulling accessory, using evidence-informed effort targets, realistic kilogram load examples, and simple week-to-week progression.
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Set load units

Workout 1

5 exercises15 sets

Full Body Smith Machine Strength Template

Quadriceps, Hamstrings, Glutes, Chest, Triceps, Front Delts, Lats, Biceps, Rear Delts, Trapezius, Neck, Calves

A balanced full-body session built around smith-machine squat and press patterns, plus upper-back pulling and lower-leg accessory work.

  1. 1
    Smith Machine Squat
    anatomy
    anatomy
    1Exercise

    Smith Machine Squat

    Rest 2m 30s

    • 18 reps x 55 kgRIR 3
    • 28 reps x 55 kgRIR 2
    • 38 reps x 55 kgRIR 1

    Brace hard, sit between hips, and keep bar path over midfoot; use safety stops at an appropriate height.

  2. 2
    Smith Machine Bench Press
    anatomy
    anatomy
    2Exercise
    Smith Machine Bench Press

    Rest 2m

    • 18 reps x 40 kgRIR 3
    • 28 reps x 40 kgRIR 2
    • 38 reps x 40 kgRIR 1

    Set bench position so the bar tracks over mid-chest; keep shoulder blades retracted and feet planted.

  3. 3
    Inverted Row
    anatomy
    anatomy
    3Exercise

    Inverted Row

    Rest 1m 30s

    • 110 reps x 0 kgRIR 3
    • 210 reps x 0 kgRIR 2
    • 310 reps x 0 kgRIR 1

    Keep ribs down and body rigid; pull chest to bar without shrugging shoulders forward.

  4. 4
    Smith Machine Shrug
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    4Exercise

    Smith Machine Shrug

    Rest 1m 30s

    • 112 reps x 60 kgRIR 3
    • 212 reps x 60 kgRIR 2
    • 312 reps x 60 kgRIR 1

    Move through full scapular elevation/depression with controlled tempo; avoid neck jutting and torso swing.

  5. 5
    Smith Machine Standing Calf Raise
    anatomy
    5Exercise

    Smith Machine Standing Calf Raise

    Rest 1m 15s

    • 112 reps x 55 kgRIR 3
    • 212 reps x 55 kgRIR 2
    • 312 reps x 55 kgRIR 1

    Use a small step for full ankle range, control the eccentric, and pause briefly in peak plantarflexion.