Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelBeginner
- Program Duration6 weeks
- Days Per Week3
- Time Per Workout30-45 minutes
- Equipment RequiredMachines
- Target Gender Male & Female
- Workout PDF Download Workout
Workout Description
Some of the most popular commercial gyms these days are geared towards the beginner crowd.
For this reason, they’ve adopted an old school mentality that suggests beginners should start on and stick to machine training.
We could debate that for days, but if all you have available to use is machines, you can still have a great workout.
The workout below is one route you could take. It targets all of your major muscle groups in a traditional 3 day push, pull, legs split.
When performing the exercises, you’ll want to utilize a weight that will fall into the 70-85% range of your 1 rep max.
In between each set, utilize a 45-90 second rest period. Rest periods can be highly individualized, so if you need more or less rest, do whatever best suits you.
If you would like to perform core exercises to target your abdominal muscles, I would recommend sticking to bodyweight exercises such as the plank variations, ab wheels, and hanging leg raises. Feel free to perform one of those exercise utilizing a similar rep/set scheme at the end of your workout.
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Day 1 – Chest, Shoulders, Tris
| Exercise | Sets | Reps |
|---|---|---|
| 1. Hammer Strength Machine Bench Press | 4 | 10 |
| 2. Machine Incline Press | 3 | 12-15 |
| 3. Pec Deck Fly | 3 | 12-15 |
| 4. Machine Shoulder Press | 4 | 10 |
| 5. Machine Lateral Raise | 3 | 12-15 |
| 6. Tricep Rope Pushdown | 3 | 12-15 |
Day 2 – Back, Biceps
| Exercise | Sets | Reps |
|---|---|---|
| 1. Lat Pulldown | 4 | 10 |
| 2. Cable Row | 4 | 10 |
| 3. Machine Pullover | 3 | 10-12 |
| 4. Machine Preacher Curl | 3 | 10-12 |
| 5. Cable Hammer Curls | 3 | 10-12 |
Day 3 – Legs
| Exercise | Sets | Reps |
|---|---|---|
| 1. Hack Squat | 4 | 10 |
| 2. Leg Press | 4 | 10 |
| 3. Leg Curl | 3 | 10-12 |
| 4. Leg Extension | 3 | 10-12 |
| 5. Machine Glute Kickbacks | 3 | 10-12 |
| 6. Calf Raises | 3 | 15 |
To ensure you are progressing, aim to increase the weight you use for each exercise either every week or every other week.
Alternatively, if you get to the point where you’d like to increase your training frequency, you could test out a 4 and eventually a 5 day split.
If you happen to gain access to more equipment, it may be worth testing out a routine that incorporates more of a variety of movements. The major downside to machine only training is that machines involve a fixed ranged of motion. This decreases the need for your stabilizers to do their job.
But, if all your membership gives you access to is machine equipment, it isn’t the end of the world and you should still be able to see some solid muscle development over time.
If you have any questions regarding the workout, feel free to leave us a comment in the comments section below!
106 Comments
Can this be done effectively using resistance bands for the push and pull movements
Hi Joseph, you have to get creative because the negatives with bands aren't as intense. So, you will need to hold contractions longer and slow down the reps to increase time under tension. That said, I think they can still help you and it's worth giving a shot.
Hey Guys,
Is there an old school 3 day full body workout that will provide good gains? I do tai chi and some yoga twice a week so I think full body serves me better.
Any direction on this path is welcomed.
Hi Belida, thank you for reading M&S! I think this one could serve you well.
https://www.muscleandstrength.com/workouts/3-day-full-body-dumbbell-work...
Provided the diet is in check,etc What type of gains can one expect from this workout if they are consistent and add weight accordingly?
Hi Joe, depends on your experience. I would estimate new lifters can gain up to 10 pounds of lean mass within 2 months while more advanced lifters could see around 5-6 in that same time.
Time and schedule conflicts only enable me to do this workout three days back to back Mon, Tue, Wend. Will that be ok and will the program still work?
I am able to do walking, stretching, abs the rest of the week so I'm not completely doing nothing the rest of the week.
Hi Joe, can't guarantee exact similar results, but you should still see improvement. Feel free to check in and share updates along the way. We appreciate you reading M&S!
Instead of doing a 4 day version of the machine split can I just add an extra set on the exercises after a few months to up the volume?
I see no issues with that, Joseph. Go for it!
Is it ok to do cardio the day after workout 1, yoga the day after workout 2, and a 30 minute heavy bag session the day after legs with one full rest day?
I can see that working, Joe. Go for it!
If schedule conflict with this training split could I do the back bicep and legs workout on the same day or worse case back bicep AM, legs PM.
Hi Jerry, if there is no other option you could do that, but please pay attention to recovery in the days after. If you notice future workouts suffer or have trouble with other parts of your day, then make an adjustment.
Quick follow up question.
If I miss a day can I do two of the different workouts on two alternate days back to back?
As long as you feel your recovered enough, yes.
Can I do a 30 minute walk followed by 7 rounds of heavy bag punching on off days from this workout?
Hey Joseph, as long as you devote one day a week to complete rest, I see no issues with doing walking and bag work on the other days.
Hi I just started this program and was wondering if the shoulder workout is working every part of the shoulder since it only has two workouts
It does seem that rear delts is missing from this one, Mustafa. You can add rear lateral raises either with the other shoulders movements or as part of the pull day with back. Either should be fine.
Hi all I 52 getting back i to the gym after about 2 year break to recover from cancer and losing a kidney . I want to know if you can recommend a workout with using machines. I cant lift heavy weights, also cant take any supplements. I am looking to get back in shape. Please email with any suggestions thank you in advance for all your help this is an amazing sight.
Hi Chris, congrats on beating cancer! We also appreciate you reading M&S.
This one is as solid as you can get. You don't have to use heavy weights. Lighter weights with the reps shown can still be a big help. If there are any of these you can't do, let me know and we will find some changes or substitutions.
Hi Roger thank you for the reply much appreciated, which routine should I do ? If you can post the ljnk that would be amazing.
I meant the workout on the article you asked the question on. So, on this page. If you can't do that one, let me know and I will find another for you.
Hey, when i am doing deadlifts and squats, i have backpain afterwards from an injury so i want to avoid them. Would inserting the leg day from this program into a regular ppl work?
Hi Johnny, I imagine it would be okay, but I also suggest you talk to your doctor about the back injury so you can find ways to help recover.
Good luck, and thanks for reading M&S!
After the 6 week completion, is there a companion work out /routine( link ) for next level.
We don't have that specific type of program, Tim, but we may have another option for you to consider at this link.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Hi. Would it be ok to combine the push and pull days and make it an upper/lower split or would that be too much? I like doing running and bootcamp also so want to make time for that. Thank you
Hi Ashley, I think as long as you give up a set of each exercise when you combine them, you should be ok. Love that you are trying to find a way to make it work. Thanks for reading M&S!
Thanks Roger, this site and your knowledge are brilliant.
My pleasure and privilege to help.
this is exactly what I’ve been looking for. However, I am at a small gym and I’m realizing I don’t have access to some of the machines you have listed for the workout. Is there somewhere that you have alternate machine suggestions? Or should I look up the muscle being worked and find an appropriate machine that works the same muscle?
Hi Kristin, look up the muscle group in our Exercises section and find the appropriate replacements. We should have plenty of options for you to choose from.
Hi is there a Machine Only 5 Day Workout Split?
Hi, Dean. The closest we have would be this Planet Fitness workout. There are still some free weight movements in there, but feel free to swap them for machine versions.
https://www.muscleandstrength.com/workouts/5-day-body-part-split-planet-...
Hi can I do the Machine Only 3-day workout split twice in one week, please see below of an example I would like to do.
Monday - Chest, Shoulders, Tris
Tuesday - Back, Biceps
Wednesday - Legs
Thursday - Chest, Shoulders, Tris
Friday - Back, Biceps
Saturday - Legs
Sunday - Rest
I would like to do this for about six weeks before taking a full week off, would this help me along with a good deit gain muscle mass?
If you're advanced at training and you get in, get out, and really eat for recovery, then this could work for you, Dean. Make sure that Sunday is a complete day off for recovery. Foam rolling, stretching, and extra calories would be good on that day as well.
Hello, I am very new to working out but am in need of a workout routine! I recently had a mini gastric bypass done on march 1st and am down 100 lbs. I am realizing I feel weaker with all the weight loss. I work construction but it is not enough to keep me feeling strong. I hurt my right knee when I was younger shattering half my knee cap and can’t do lunges, is this a good workout routine that can help me? It says duration 6 weeks what do I switch to after that? Sorry for the questions I just really want to figure out what to do as I want to live a healthier life.
This is why we're here, Adam. Thanks for the questions. As long as your doctor clears it, you can train on this program. As for the lunges, find any substitute that you can do without knee pain and make the swap. Finally, you can run it for longer than six weeks if you feel good about the program and see results. If not, let us know and we'll try to find another one for you. Thanks for reading M&S!
I have advanced diastasis recti from pregnancy (3+ fingers wide) and I'm looking for ways to incorporate exercises into a three day routine like this. I know I need the full body regimen, but can you recommend anything to add to help repair/tighten the gap in my abdominal muscles?
Hi, Meghan. There are several Pilates movements you can do, and breathing exercises where you have to control your diaphragm can also help. As for specific exercises, here are a few suggestions. Do 2-3 sets of 10 reps Make sure you talk to your doctor before doing these in your routine because a medical opinion overrides me on this.
Side Planks (2 sets of 30-60 seconds).
Hip Dips from a Side Position
Reverse Plank
Bear Plank (Do NOT do regular planks)
Lying Knee Lifts
I don't think we have videos of these on M&S, but you can find them on YouTube.
Thanks so much, I really appreciate your time and advice! I will be careful and work these into my strength training days :) My DR is less severe than originally thought, so I'm cleared to go! Thanks again!!
For the 3-day workout split, do you rest between the workout days? For example, work chest/shoulders/tris on Day 1, rest on Day 2, work back/biceps on Day 3, and rest Day 4?
If you're a beginner, then that is recommended. If you're intermediate or advanced, you can train for all three days in a row before taking a day off. Definitely no more than 3 in a row, though.
I came for the leg workout machine only because im having issues with my right knee and can no longer squat free weights. It says this workout is for beginners, can you post an advance workout as well?
I would feel more comfortable knowing what is going on with that knee before sharing more advanced leg options for you, Steven. If you need to, go with single leg movements on machines such as single leg press or single leg extension until you see a doctor to find out what's going on.
You can either do this as a circuit or include rest-pause or drop sets to make this one more advanced. In the meantime, I will make a pitch to my editor for an advanced version.
I have a baker cyst from a meniscus injury from 2016. I wear a sleeve and take nsaids and do hot/cold therapy. I can do any machine workout for quads and i can free weight squat with my heals incline i just cant do flat free weight squats.
I am going to start using this workout to supplement my twice weekly Martial Arts workout.
My goal is to increase a little strength and gain some muscle.
Using an old school universal machine as this is the only equipment I have.
Will it serve me well and can I alternate between this and the 4 day machine split every 60 days?