Workouts With Machines

Evidence-informed machine workouts for adults who want predictable resistance, clear effort targets, and practical kilogram load progressions for steady strength and hypertrophy gains.
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Set load units

Workout 1

6 exercises18 sets

Machine Full-Body Strength and Hypertrophy

Quadriceps, Chest, Lats, Biceps, Rear Delts, Trapezius, Front Delts, Triceps, Hamstrings

A machine-only full-body template using presses, pulls, and lower-body work with near-failure effort targets and double-progression load increases.

  1. 1
    Leg Press
    anatomy
    1Exercise

    Leg Press

    Rest 2m 30s

    • 112 reps x 90 kgRIR 3
    • 210 reps x 100 kgRIR 2
    • 38 reps x 110 kgRIR 1

    Set seat depth to allow full knee bend without lumbar rounding and drive evenly through mid-foot.

  2. 2
    Chest Press
    anatomy
    2Exercise
    Chest Press

    Rest 2m

    • 112 reps x 32.5 kgRIR 3
    • 210 reps x 37.5 kgRIR 2
    • 38 reps x 42.5 kgRIR 1

    Keep shoulder blades lightly retracted and elbows stacked under wrists through the press.

  3. 3
    Seated Row
    anatomy
    anatomy
    3Exercise

    Seated Row

    Rest 2m

    • 112 reps x 30 kgRIR 3
    • 210 reps x 35 kgRIR 2
    • 38 reps x 40 kgRIR 1

    Pull elbows toward hips, pause briefly at end range, and avoid trunk swinging.

  4. 4
    Lat Pulldown
    anatomy
    4Exercise

    Lat Pulldown

    Rest 2m

    • 112 reps x 30 kgRIR 3
    • 210 reps x 35 kgRIR 2
    • 38 reps x 40 kgRIR 1

    Lead with elbows and keep chest tall without excessive lean-back.

  5. 5
    Seated Shoulder Press
    anatomy
    anatomy
    5Exercise

    Seated Shoulder Press

    Rest 1m 45s

    • 112 reps x 17.5 kgRIR 3
    • 210 reps x 20 kgRIR 2
    • 38 reps x 22.5 kgRIR 1

    Keep forearms vertical and avoid overextending the lower back at lockout.

  6. 6
    Seated Leg Curl
    anatomy
    6Exercise

    Seated Leg Curl

    Rest 1m 30s

    • 115 reps x 25 kgRIR 3
    • 212 reps x 30 kgRIR 2
    • 310 reps x 35 kgRIR 1

    Keep hips anchored and finish each rep with controlled knee flexion without jerking.