Weight Machine Workout Plan

Program Overview

This program is designed to help with body recomposition by building lean muscle and losing fat at any age or gym experience level. These movements are split into 3 days per week, allowing time to push your muscles to capacity (in order to build) with adequate time to recover. The 4th day is used for active recovery, allowing muscles to rest and recover while still moving. Weight bearing exercises increase muscle mass and bone density which contributes to overall health and well-being. It is best paired with low-intensity steady state cardio and proper nutrition for optimal results.

Weekly Schedule

Day 1: Chest, shoulders and Triceps
Day 2: Legs
Day 3: Back and Biceps
Day 4: Active Recovery
- Walking, biking, hiking, High-fit, Yoga

Warm-Up

(Pick one of the following):

20-30 minute steady walk
20 minute bike ride
5-10 minutes rower

Workout Structure

Each session consists of compound lifts and accessory exercises. Rest 60-90 seconds between sets.

Day 1: Chest Shoulders & Triceps

Push-ups
- 3 sets (as many as you can do in each set, can use knees or bench for elevated push ups).
Lateral Raise
- 3 sets of 8-10 reps
Pec fly
- 3 sets 8-10 reps
- Sit with back against the machine, pull arms forward in front of face)
Tricep Extension
- 4 sets of 6-8 reps
Abdominal crunch
- 3 sets 10-15 reps

Day 2: Legs

Seated leg curl (one leg at a time)
- 3 sets 8-10 reps (per leg)
Leg Extension (one leg at a time)
- 3 sets 8-10 reps (per leg)
Leg press (Wide stance–feet as far as possible on the foot plate)
- 4 sets 6-8 reps
Calf raises (on the leg press machine)
- 3 sets 10-12 reps
- You will have your legs fully extended and push with only your toes and flexing of the ankles.
Leg curl (laying on your stomach)
- 3 sets 8 reps

Day 3: Back & Biceps

Fixed pull down
- 3 sets 10-12 reps
Back Extension
- 3 sets 10-12 reps
Rear deltoid
- 3 sets 8-10 reps
- Sit with your stomach facing the pad. Shoulders should be in line with your wrists. Start with handles in front and move horizontally to the side until your wrists are lined up with your body.
Rows (on black cable machine)
- 3 sets 10-12 reps
- Use the attachment with the double handle, sit on the seat and pull the handle to the chest.
Bicep curl
- 4 sets 8-10 reps
Abdominal crunch
- 3 sets 10-15 reps

Program Notes

Progressive Overload: This is the foundation for building strength and muscle. To apply progressive overload, choose one of the following methods each week to continue making progress:
- Starting Weight Selection: Begin each exercise with a weight that allows you to complete the prescribed number of reps while reaching near muscle failure by the last 1-2 reps of each set. This means the last few reps should feel challenging but still allow you to maintain good form.
- Increase Weight: Add 2.5-5% more weight if you can complete all prescribed reps with proper form.
- Increase Reps: Add 1-2 additional reps per set once you've mastered the current rep range.
- Decrease Rest Time: Shorten rest periods by 10-15 seconds to increase workout intensity.
- Improve Technique or Tempo: Slow down the eccentric (lowering) phase or focus on strict form to increase muscle engagement.
Note: Apply only one progression method at a time to avoid overtraining and reduce injury risk. Progress steadily and prioritize proper form over heavier weights.
Rest Days: Use for recovery or optional active recovery.
Nutrition: Focus on a high-protein diet with a slight caloric deficit for fat loss.
Hydration and Sleep: Prioritize hydration and at least 7-8 hours of sleep nightly.