Workouts With Smith Machine

Evidence-guided smith machine workouts for lifters who want stable bar paths, clear effort targets, and practical load progression for muscle and general strength.
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Workout 1

4 exercises12 sets

Smith Machine Full-Body Strength Template

Quadriceps, Hamstrings, Glutes, Chest, Triceps, Front Delts, Calves

A balanced smith machine template using compound lifts, near-failure effort targets, and stepwise load progression.

  1. 1
    Smith Machine Squat
    anatomy
    anatomy
    1Exercise

    Smith Machine Squat

    Rest 2m 30s

    • 18 reps x 35 kgRIR 2
    • 28 reps x 37.5 kgRIR 2
    • 36 reps x 40 kgRIR 1

    Brace before each rep, control depth, and keep knee tracking consistent with foot pressure through midfoot.

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

    Rest 2m

    • 110 reps x 25 kgRIR 2
    • 28 reps x 27.5 kgRIR 1.5
    • 38 reps x 30 kgRIR 1

    Set shoulder blades, keep wrists stacked over forearms, and maintain steady bar touchpoint each rep.

  3. 3
    Smith Machine Decline Bench Press
    anatomy
    anatomy
    3Exercise

    Smith Machine Decline Bench Press

    Rest 1m 45s

    • 110 reps x 20 kgRIR 2
    • 210 reps x 22.5 kgRIR 1.5
    • 38 reps x 25 kgRIR 1

    Maintain ribcage control and smooth lockout; avoid bouncing at the bottom.

  4. 4
    Smith Machine Standing Calf Raise
    anatomy
    4Exercise

    Smith Machine Standing Calf Raise

    Rest 1m 15s

    • 115 reps x 40 kgRIR 2
    • 212 reps x 45 kgRIR 1.5
    • 312 reps x 50 kgRIR 1

    Use a stable foot position, pause briefly in the stretched position, and avoid bouncing.