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Workout programs

4 Day Machine Only Workout Plan: Beginner, Build Muscle

A 4-day program for beginners, aimed at building muscle.

4 days a week
Upper/lower
Machines only
about 30–35 min
No cardio

You’ll need: adjustable bench, dumbbells, lat pulldown, cable row, cable machine, 10 weight machines

Each week

Upper A

Chest Press Machine — 3 × 10–12
Lat Pulldown (Wide Grip) — 3 × 10–12
Shoulder Press Machine — 3 × 10–12
Seated Cable Row — 3 × 10–12
Cable Tricep Pushdown — 2 × 12–15
Dumbbell Curl — 2 × 12–15

Lower A

Leg Press — 3 × 10–12
Seated Leg Curl — 3 × 10–12
Goblet Squat — 3 × 10–12
Seated Hip Abductor — 3 × 12–15
Standing Calf Raise — 2 × 12–15
Dead Bugs — 2 × 10–12

Upper B

Incline Dumbbell Press — 3 × 10–12
Close Grip Lat Pulldown — 3 × 10–12
Pec Deck / Machine Fly — 3 × 12–15
Reverse Pec Deck / Machine Rear Delt Fly — 3 × 12–15
Dumbbell Lateral Raise — 3 × 12–15
Overhead Dumbbell Extension — 3 × 12–15
Hammer Curl — 3 × 12–15

Lower B

Dumbbell RDL — 3 × 10–12
Leg Extension — 3 × 12–15
Glute Bridge — 3 × 12–15
Lying Leg Curl — 3 × 10–12
Seated Hip Adductor — 2 × 12–15
Plank — 3 × 1 min

Report card

Weekly volume — on target. All 8 scored muscle groups sit in the 4–19 sets/week range.
Movement patterns — on target. Every movement pattern this goal cares about is covered.
Training frequency — on target. Every high-volume muscle is trained 2x/week or more.
Rep ranges — on target. The intensity mix fits this goal.
Structural balance — on target. Push:pull and quad:hinge ratios are balanced.
Recovery spacing — on target. Hard sessions for each muscle are spaced at least a day apart.
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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