So many commercial gyms out there are only investing in machine equipment. If you go to one of these gyms, this might be the perfect workout for you!
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
  • Training Level
  • Program Duration6 weeks
  • Days Per Week
  • Time Per Workout30-60 minutes
  • Equipment Required
  • Target Gender Male & Female
  • Recommended Supps
  • Workout PDF Download Workout

Workout Description

With how popular the 3 day machine only workout split was, we figured it was time to round out the series.

So, today we’re adding a 4 day workout routine you can do with just machines.

A lot of commercial gyms are starting to favor machines these days.

Their focus is machine training is ideal for beginners – which could be debated all day every day.

However, machines and machine-centric training can be helpful.

Machine exercises do a good job in providing a fixed range of motion, and if used in the way they are intended, can be helpful to prevent injuries and/or train around injuries.

And working out, in general, is very beneficial to your physical health, helps you maintain lean muscle mass throughout life, and does world's of good for your mental well-being and confidence.

So, if you’re training at a facility that only has machines (or if that’s what you are most comfortable using for now), let’s make sure you’re getting in effective workouts throughout the training week.

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The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress.

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4 Day Machine Only Workout

The following workout routine is a 4 day routine that only utilizes machines.

The workout has 2 leg days, because leg training is very important and most gym-goers typically don’t train their legs enough. Leg workouts also burn the most calories, makes you release the most natural growth hormone, and all around contributes to an enormous amount of everyday functionality.

Aside from the 2 machine only leg workouts, there is also a push workout day where you’ll train chest, shoulders, and triceps, and a pull workout day where you’ll train back and biceps.

You can split up your training day in whatever way you feel is the most conducive to your individual schedule, but a recommended split would look as follows:

  • Monday: Machine Only Leg Workout 1
  • Tuesday: Machine Only Push Workout
  • Wednesday: Rest Day
  • Thursday: Machine Only Pull Workout
  • Friday: Machine Only Leg Workout 2
  • Weekends: Rest Days

There is a chance you may not have one of the machines necessary to perform a lift in the workout. If that’s the case, it is recommended that you substitute the exercise for an exercise that mimics a similar movement pattern on a machine you do have available to use.

As far as rest periods go, you’ll want to limit rest to 60-90 seconds in between lifts if possible. If you need more rest when you first start the program that is fine. But aim to get your rest periods down to the recommended duration as you progress through the program.

Weight selection for each individual exercises is going to be highly dependent on your individual capabilities. It’s hard to recommend a one-size-fits-all starting weight for a program.

Instead, it’s recommended that you experiment with weight for the first week or so during the program. Always finish each set feeling as though you have 1-2 reps still left in the tank. If you can do more, increase on the next set. If it’s too heavy, decrease weight on the following set.

The rate in which you add weight throughout the program will also be dependent on your individual capabilities. So long as you are increasing the weight as time goes on, you’ll see the results you are hoping for.

Lastly, core exercises are not recommended within the program. However, if you’d like to work your core, it is recommended that you add in some bodyweight abdominal exercises such as planks, side planks, dead bugs, ab wheels, and hanging leg raises. Simply add 2-3 sets of 2 of those exercises to the end of each of your workouts.

Day 1: Machine Only Leg Workout 1

Exercise Sets Reps
Smith Machine Front Squat 4 8
Lying Leg Curl 3 10-15
Leg Press 4 8
Machine Glute Kickbacks 3 10-15
Calf Raises 3 15-20

Day 2: Machine Only Push Workout

Exercise Sets Reps
Machine Chest Press 4 8
Machine Fly 3 12-15
Machine Shoulder Press 4 8
Machine Lateral Raise 3 12-15
Machine Dips 3 8
Machine Tricep Pressdown 3 12-15

Day 3: Machine Only Pull Workout

Exercise Sets Reps
Machine Pull Down 4 8
Machine Pullover 3 12-15
Machine Row 4 8
Machine Chin Up 3 10-12
Machine Curls 3 12-15

Day 4: Machine Only Leg Workout 2

Exercise Sets Reps
Smith Machine Squat 4 8
Seated Leg Curls 3 10-15
Wide Leg Press 3 10-15
Standing Leg Curl 3 10-15
Calf Raise 3 15-20

Cardio Recommendations

The amount of cardio you do and the frequency in which you do it is going to depend on your goals, the type of cardio you choose to do (HIIT vs LISS) and the form of machinery you select for your cardio of choice.

For most people, it’s wise to incorporate some form of cardio into their lifestyle. Whether that’s at the gym after training, in the mornings fasted, or on recovery days – so long as you get it in and do it consistently, you’ll see the health benefits associated with cardio.

Most forms of cardio will pair well with this particular program. The only thing to keep in mind is to monitor your recovery and energy levels so you don’t overdo it. If you’re not recovering well from your workouts or are lacking energy, and your diet and sleep is on point, it might be wise to dial back your cardio a smidge.

Most people would be best served in accomplishing the goal of this program by performing 5-10 mins of light cardio before working out with this program and 10-20 mins of cardio after finishing their workouts with this program.

Final Notes

If you only have access to machines at your gym, or are simply more comfortable using machines, this program is for you.

Depending on your situation, once you’ve gotten comfortable with this program and you’ve gained some experience in the gym, it may be wise to progress to a workout routine that utilizes free weights (or a combination of machines and free weights).

That duration will be highly dependent on you as an individual, but a good test duration of time is about 6 weeks.

If you have any questions about the program listed, make sure to leave them in the comments section below for us to reply to!

Posted on: Tue, 04/23/2024 - 09:24

Where are the leg extensions?

M&S Team Badge
Posted on: Sat, 04/27/2024 - 20:45

The machine was down when the article was written.

Kidding. Throw them in on either leg day if you like.

Kevin S
Posted on: Fri, 03/08/2024 - 20:38

Hi. I’ve been following this workout for 6 weeks now and definitely noticed a difference. My question is, should I rest a week and then continue or is there another machine workout with different exercises? Thanks!

M&S Team Badge
Posted on: Wed, 03/13/2024 - 09:23

I don't know if we have any other machine programs here, Kevin, but you could take a week off and do it again if you like. We do also have these options to consider.

Posted on: Fri, 11/17/2023 - 16:48

Hi, My main goal is fat loss, but i want to toss in machine lifting into the mix. Right now i am following the 4 cardio machine workout article mainly doing arc and bike combo. My question is can i do the cardio everyday or should i break from my daily cardio routine which i have been doing daily at the gym and do cadrio on off this for this plan?
My main goal is mainly fat loss 290 trying to get down to 250 with goal of hitting 1.5-2 loss of pounds weekly.
Or should i just stick with daily cardio until i hit my goal?

M&S Team Badge
Posted on: Tue, 11/28/2023 - 19:05

Hi, Anthony. You can still do the cardio but do weights on the machines first. Doing them in this order will help you burn more calories and lead to greater fat loss. I think that this would be the best way to reach that 250 goal. Keep us posted along the way because we're here to help!

Posted on: Thu, 10/12/2023 - 07:58

Sorry if my comment doesn’t match the workout but I don’t know how to contact for questions.

I have shoulder inpigement on my right shoulder so I wanted to ask is there any workouts where I can avoid certain exercises that annoy the shoulder?

M&S Team Badge
Posted on: Sun, 10/22/2023 - 11:09

Hi David, I would suggest speaking to your doctor about this. If you already have, let me know what movements you can't do, then I can offer better guidance for you.

Posted on: Thu, 09/28/2023 - 02:33

Hi there
I currently use free weights but I do like machines. Also I have an old injury on my right shoulder so machines are good for me right now. I wanted to ask, after this what workout that is a combination of machines and free weights would be good? I am intermediate.

Thank you

M&S Team Badge
Posted on: Wed, 10/18/2023 - 10:58

This may help you, David. Check this article out for other programs that may suit your needs.

Trevor Parker
Posted on: Tue, 08/23/2022 - 17:00

What would be a good workout plan to progress towards after this? Still kind of a fitness newbie so any advice is appreciated.

M&S Team Badge
Posted on: Thu, 08/25/2022 - 10:49

Thanks for reading M&S! What is your main goal, Trevor?

Trevor Parker
Posted on: Thu, 08/25/2022 - 10:51

My main goal is to build muscle. The problem is I’m only able to work out 4 days a week due to other commitments.

M&S Team Badge
Posted on: Thu, 08/25/2022 - 10:52