So, you’ve finally taken the plunge and joined a gym. Awesome! But now you’re standing there, in the middle of all these gym machines.
Don’t worry, we’ve all been there. The good news? Those machines will become your new best friends on your fitness journey.
In this post, we’ll walk you through beginner-friendly machine workout routines that’ll make you feel like a gym pro in no time.
No more aimless wandering or pretending to know what you’re doing – let’s get you started on the right foot!
Following a workout routine is an excellent way to improve over time. It helps you work on your form and increase the weekly weight or reps.
Beginner Gym Weekly Workout Routine
Day 1: Chest and Triceps
| Exercise | Sets | Reps |
| Machine Chest Press | 4 | 8-10 |
| Machine Chest Fly | 3 | 10-12 |
| Triceps Pushdown | 3 | 8-10 |
| Cable Overhead Triceps Extension | 3 | 10-12 |
Day 2: Back and Biceps
| Exercise | Sets | Reps |
| Seated Row | 3 | 8-10 |
| Lat Pulldown | 3 | 10-12 |
| Preacher Curls | 3 | 10-12 |
Day 3: Shoulders and Abs
| Exercise | Sets | Reps |
| Machine Shoulder Press | 4 | 8-10 |
| Cable Lateral Raise | 3 | 10-12 |
| Smith Machine Shrugs | 3 | 10-12 |
| Leg Raise | 3 | 12-15 |
Day 4: Leg Body
| Exercise | Sets | Reps |
| Leg Press | 3 | 8-10 |
| Leg Extension | 3 | 10-12 |
| Leg Curl | 3 | 8-10 |
| Machine Calf Raise | 3 | 10-12 |
| Cable Hip Adduction | 3 | 10-12 |
Upper and Lower Body Workout Schedule
- Day 1: Upper Body Workout
- Day 2: Lower Body Workout
- Day 3: Rest or Active Recovery (e.g., light cardio, stretching)
- Day 4: Upper Body Workout
- Day 5: Lower Body Workout
- Day 6: Rest or Active Recovery
- Day 7: Rest
Upper Body Workout Plan
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Chest Press | 3 | 10-12 | 60-90 sec |
| Lat Pulldown | 3 | 10-12 | 60-90 sec |
| Seated Row | 3 | 10-12 | 60-90 sec |
| Shoulder Press | 3 | 10-12 | 60-90 sec |
| Bicep Curl | 3 | 12-15 | 60-90 sec |
| Tricep Extension | 3 | 12-15 | 60-90 sec |
| Pec Deck | 3 | 10-12 | 60-90 sec |
Lower Body Workout Plan
| Exercise | Sets | Reps |
|---|---|---|
| Leg Press | 3 | 10-12 |
| Leg Curl | 3 | 12-15 |
| Machine Calf Raise | 3 | 12-15 |
| Glute Bridge | 3 | 12-15 |
| Leg Extension | 3 | 15-20 |
| Cable Hip Abduction | 3 | 12-15 |
| Hip Adduction | 3 | 12-15 |
Full Body Gym Workout Routine for Beginners
Day 1
| Exercise | Sets | Reps | Muscle Groups Targeted |
|---|---|---|---|
| Squats | 3 | 8-10 | Legs, Glutes, Core |
| Push-ups | 3 | 10 | Chest, Shoulders, Triceps |
| Bent-over Rows | 3 | 10 | Back, Biceps, Core |
| Planks | 3 | 30 sec | Core |
| Dumbbell Lunges | 3 | 10 each leg | Legs, Glutes, Core |
| Tricep Dips | 3 | 12 | Triceps, Shoulders |
Day 2
| Exercise | Sets | Reps | Muscle Groups Targeted |
|---|---|---|---|
| Deadlifts | 3 | 8 | Back, Glutes, Hamstrings |
| Overhead Press | 3 | 10 | Shoulders, Triceps, Core |
| Lunges | 3 | 10 each leg | Legs, Glutes, Core |
| Russian Twists | 3 | 20 | Core, Obliques |
| Chest Fly (Machine or Dumbbells) | 3 | 10 | Chest, Shoulders |
| Dumbbell Curls | 3 | 12 | Biceps |
Day 3
| Exercise | Sets | Reps | Muscle Groups Targeted |
|---|---|---|---|
| Leg Press | 3 | 10 | Legs, Glutes |
| Pull-ups | 3 | To failure | Back, Biceps |
| Bench Press | 3 | 10 | Chest, Shoulders, Triceps |
| Bicycle Crunches | 3 | 20 | Core, Obliques |
| Lateral Raises | 3 | 12 | Shoulders |
| Seated Cable Rows | 3 | 10 | Back, Biceps |
3-Day Full Body Machine Workout Plan
Each session targets all major muscle groups using gym machines, ensuring balanced development, reduced injury risk, and easy progression. Do this routine on non-consecutive days (e.g., Monday, Wednesday, Friday) to allow recovery.
Day 1: Foundation & Form
Focus on building a strong base with controlled movements and moderate weight. Prioritize form and range of motion.
| Machine Exercise | Target Muscles | Sets × Reps |
|---|---|---|
| Leg Press | Quads, Glutes, Hamstrings | 3 × 12 |
| Chest Press | Chest, Shoulders, Triceps | 3 × 10–12 |
| Lat Pulldown | Back, Biceps | 3 × 10–12 |
| Seated Leg Curl | Hamstrings, Glutes | 2 × 12 |
| Shoulder Press | Deltoids, Triceps | 2 × 10–12 |
| Ab Crunch Machine | Core | 2 × 15–20 |
Day 2: Stability & Strength
Increase load slightly to build strength while maintaining proper machine alignment and posture.
| Machine Exercise | Target Muscles | Sets × Reps |
|---|---|---|
| Leg Extension | Quads | 3 × 12–15 |
| Seated Row | Upper Back, Biceps | 3 × 10–12 |
| Pec Deck (Chest Fly) | Chest, Shoulders | 3 × 10–12 |
| Glute Kickback Machine | Glutes, Hamstrings | 2 × 12–15 |
| Triceps Pushdown (Cable) | Triceps | 2 × 12–15 |
| Back Extension Machine | Lower Back, Core | 2 × 15 |
Day 3: Power & Progression
Use slightly heavier weights or reduce rest to challenge your muscles. Focus on full-body endurance and control.
| Machine Exercise | Target Muscles | Sets × Reps |
|---|---|---|
| Smith Machine Squats | Quads, Glutes, Core | 3 × 10–12 |
| Incline Chest Press | Upper Chest, Shoulders | 3 × 10–12 |
| Assisted Pull-up or Pulldown | Lats, Biceps | 3 × 8–10 |
| Leg Press Calf Raises | Calves | 2 × 15–20 |
| Cable Lateral Raise | Side Delts | 2 × 12–15 |
| Cable Woodchopper (Core) | Obliques, Core | 2 × 15 per side |
4-Day Machine Workout Plan
This plan ensure full muscle group coverage, adequate rest, and progressive overload—all while using gym machines only. Each day targets specific movement patterns or body regions to maximize results and minimize fatigue.
- Mon – Day 1 (Legs)
- Tue – Day 2 (Push)
- Wed – Rest or Light Cardio/Stretching
- Thu – Day 3 (Pull)
- Fri – Day 4 (Full Body)
- Sat/Sun – Optional Rest or Activity
Day 1: Lower Body Focus (Legs + Glutes)
Build strength and endurance in your lower body with foundational leg machines.
| Machine Exercise | Target Muscles | Sets × Reps |
|---|---|---|
| Leg Press | Quads, Glutes, Hamstrings | 4 × 12 |
| Seated Leg Curl | Hamstrings | 3 × 12–15 |
| Leg Extension | Quadriceps | 3 × 12–15 |
| Glute Kickback | Glutes | 3 × 12 per leg |
| Standing Calf Raise Machine | Calves | 3 × 15–20 |
| Ab Machine (Crunch) | Core | 2 × 20 |
Day 2: Push (Chest, Shoulders, Triceps)
Focus on pushing movements to develop upper-body strength and posture.
| Machine Exercise | Target Muscles | Sets × Reps |
|---|---|---|
| Chest Press | Chest, Triceps, Shoulders | 4 × 10–12 |
| Shoulder Press | Delts, Triceps | 3 × 10–12 |
| Pec Deck (Chest Fly) | Chest | 3 × 12–15 |
| Cable Triceps Pushdown | Triceps | 3 × 12–15 |
| Overhead Triceps Extension | Triceps | 2 × 12 |
| Cable Front Raise (Optional) | Front Delts | 2 × 12 |
Day 3: Pull (Back, Biceps)
Target pulling muscles to improve back thickness, posture, and arm strength.
| Machine Exercise | Target Muscles | Sets × Reps |
|---|---|---|
| Lat Pulldown | Lats, Biceps | 4 × 10–12 |
| Seated Cable Row | Upper Back, Biceps | 3 × 10–12 |
| Assisted Pull-Up Machine | Lats, Biceps | 3 × 8–10 |
| Face Pull (Cable) | Rear Delts, Traps | 2 × 15 |
| Preacher Curl Machine | Biceps | 2 × 12–15 |
| Cable Rope Hammer Curl | Biceps, Forearms | 2 × 12–15 |
Day 4: Full Body + Core
A metabolic conditioning session using machines to work the entire body and boost endurance.
| Machine Exercise | Target Muscles | Sets × Reps |
|---|---|---|
| Smith Machine Squats | Quads, Glutes, Core | 3 × 10–12 |
| Incline Chest Press Machine | Upper Chest, Shoulders | 3 × 10–12 |
| Cable Woodchopper | Obliques, Core | 2 × 15 per side |
| Back Extension Machine | Lower Back | 2 × 15 |
| Seated Row (Lightweight) | Back | 2 × 15 |
| Ab Crunch Machine | Core | 2 × 20 |
| Optional Cardio Finisher | Treadmill/Bike | 10–15 min |
5-Day Machine Workout Plan
It is deal for beginners and intermediates. This plan uses a body-part split, allowing you to focus on different muscle groups each day while promoting recovery and consistent progress.
- Day 1: Chest & Triceps
- Day 2: Back & Biceps
- Day 3: Legs
- Day 4: Shoulders & Abs
- Day 5: Full Body Conditioning
Day 1: Chest & Triceps
Target pressing and extension movements for upper-body pushing power.
| Machine Exercise | Target Muscles | Sets × Reps |
|---|---|---|
| Chest Press Machine | Chest, Triceps, Delts | 4 × 10–12 |
| Pec Deck (Chest Fly) | Chest (Pecs) | 3 × 12–15 |
| Incline Chest Press | Upper Chest, Shoulders | 3 × 10–12 |
| Cable Triceps Pushdown | Triceps | 3 × 12–15 |
| Overhead Triceps Extension | Triceps | 2 × 12–15 |
Day 2: Back & Biceps
Improve posture and pulling strength with vertical and horizontal pulling machines.
| Machine Exercise | Target Muscles | Sets × Reps |
|---|---|---|
| Lat Pulldown | Lats, Biceps | 4 × 10–12 |
| Seated Row | Mid-Back, Biceps | 3 × 10–12 |
| Assisted Pull-Up Machine | Lats, Arms | 3 × 8–10 |
| Preacher Curl Machine | Biceps | 2 × 12–15 |
| Cable Rope Hammer Curl | Biceps, Forearms | 2 × 12–15 |
Day 3: Legs (Quads, Hamstrings, Glutes, Calves)
Build strength and symmetry in the lower body.
| Machine Exercise | Target Muscles | Sets × Reps |
|---|---|---|
| Leg Press | Quads, Glutes, Hamstrings | 4 × 12 |
| Leg Extension | Quadriceps | 3 × 12–15 |
| Seated Leg Curl | Hamstrings | 3 × 12–15 |
| Glute Kickback | Glutes | 3 × 12 per leg |
| Standing or Seated Calf Raise | Calves | 3 × 15–20 |
Day 4: Shoulders & Abs
Focus on shoulder stability, size, and core strength.
| Machine Exercise | Target Muscles | Sets × Reps |
|---|---|---|
| Shoulder Press Machine | Deltoids, Triceps | 3 × 10–12 |
| Cable Lateral Raise | Side Delts | 3 × 12–15 |
| Cable Rear Delt Fly (Reverse Fly) | Rear Delts, Traps | 3 × 12–15 |
| Ab Crunch Machine | Upper Core | 3 × 20 |
| Cable Woodchopper | Obliques | 2 × 15 per side |
| Back Extension Machine | Lower Back, Core | 2 × 15–20 |
Day 5: Full Body Conditioning (Circuit Style)
Perform one set of each exercise in circuit fashion, resting 30–45 sec between moves. Repeat for 2–3 rounds.
| Machine Exercise | Target Muscles | Reps |
|---|---|---|
| Leg Press | Legs | 15 reps |
| Chest Press | Chest, Arms | 12 reps |
| Lat Pulldown | Back, Arms | 12 reps |
| Seated Row | Mid-back | 12 reps |
| Shoulder Press | Shoulders | 12 reps |
| Ab Crunch Machine | Core | 20 reps |
| Optional: 10 Min Light Cardio | Endurance | — |
Takeaways
Congratulations on taking the first step towards a stronger, healthier you. Don’t hesitate to adjust the weights, reps, or sets to fit your fitness level—this journey is all about progress, not perfection.
We’d love to hear how you’re doing. Feel free to leave a comment below with your thoughts, questions, or suggestions. Your feedback helps us improve and stay connected.
References
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- Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res. 2010 Oct;24(10):2857-72. doi: 10.1519/JSC.0b013e3181e840f3. PMID: 20847704.
- Peterson MD, Rhea MR, Alvar BA. Applications of the dose-response for muscular strength development: a review of meta-analytic efficacy and reliability for designing training prescription. J Strength Cond Res. 2005 Nov;19(4):950-8. doi: 10.1519/R-16874.1. PMID: 16287373.
- Willardson JM. A brief review: factors affecting the length of the rest interval between resistance exercise sets. J Strength Cond Res. 2006 Nov;20(4):978-84. PMID: 17194236.
