3 Day Machine Only Workout Plan: Beginner, Strength
A 3-day program for beginners, aimed at getting stronger.
- 3 days a week
- Full body
- Machines only
- about 40 min
- No cardio
- You’ll need: GHD, adjustable bench, dumbbells, lat pulldown, cable row, 4 weight machines
Each week
Full Body A
- Leg Press — 4 × 6
- Dumbbell RDL — 3 × 8–10
- Chest Press Machine — 3 × 6–8
- Lat Pulldown (Wide Grip) — 4 × 8–10
- Shoulder Press Machine — 3 × 8–10
- Plank — 3 × 1 min
Full Body B
- Goblet Squat — 4 × 6
- Back Extension — 3 × 10–12
- Dumbbell Bench Press — 3 × 6–8
- Seated Cable Row — 4 × 8–10
- Seated Dumbbell Press — 3 × 8–10
- Dead Bugs — 3 × 10–12
Full Body C
- Leg Press — 4 × 6
- Dumbbell RDL — 3 × 8–10
- Chest Press Machine — 3 × 6–8
- Close Grip Lat Pulldown — 4 × 8–10
- Shoulder Press Machine — 3 × 8–10
- Captains Chair Leg Raise — 3 × 10–12
Report card
- Weekly volume — on target. All 8 scored muscle groups sit in the 2–17 sets/week range.
- Movement patterns — on target. Every movement pattern this goal cares about is covered.
- Training frequency — on target. Every high-volume main pattern is trained 2x/week or more.
- Rep ranges — worth a look. Hinge work never goes heavy — strength is practiced lift by lift, not on average.
- Structural balance — on target. Push:pull and quad:hinge ratios are balanced.
- Recovery spacing — worth a look. Back and Quads get hard sessions on consecutive days.
- Session workload — on target. No session is overloaded — the weekly work is sensibly distributed.
- Rest & session time — not assessed. Estimated session times — rest periods aren't stated, so pacing wasn't judged.
- Conditioning — on target. No conditioning — fine for this goal, though 1–2 easy sessions a week would cost nothing and buy health.
- Progression plan — not assessed. A written program doesn't show how loads should move week to week — progression gets assessed once the program is being tracked.
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