Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
There's a misconceived notion among lifters that machines aren't effective, and that simply isn't true.
Machines provide plenty of benefits and can deliver a stimulus sufficient enough for muscle growth, which is why you'll find the best lifters in the world using machine exercises in their workout program. You just have to know how to use them right.
That's where this full body gym machine workout plan comes into play, designed to help you build muscle and get strong. In addition, we'll highlight the best machine equipment and exercises, along with key programming tips.
By the time you're done with this post, we're sure you'll feel confident enough in machines to find a space for them in your routine.
Table of Contents:
- Best Full Body Gym Machine Workout Plan
- Programming Tips
- Best Gym Equipment & Machine Exercises
- Comparing Machine Exercises vs. Free Weights vs. Bodyweight Exercises
- Pros & Cons of Machine Exercises
The Best Full Body Workout on Machines
Here's a 5-day total body workout routine only using machines. There is a wide variety of equipment used for this workout to ensure each muscle is thoroughly activated.
For reference, super sets are where you perform two exercises focusing on different muscle groups back to back followed by a brief rest before moving on to your remaining exercises. Compound sets are when you perform back-to-back exercises targeting the same muscle group.
Take a rest day every 2 or 3 workouts.
Back & Shoulders Workout 1:
|
Exercise |
Sets |
Reps |
|
T-Bar Row |
4 |
6 |
|
Seated Cable Row (V-Handle) |
3 |
8 |
|
Compound Set: Lat Pulldown Machine Normal Width |
3 |
8 |
|
Straight Arm Pulldown |
3 |
10 |
|
Super Set: Row Upright Rows |
3 |
8-12 |
|
Super Set: Cable Lateral Raise |
3 |
8-12 |
|
Back Extensions |
3 |
15-20 |
Legs & Abs Workout 2:
|
Exercise |
Sets |
Reps |
|
Leg Press |
4 |
8 |
|
Hack Squat |
3 |
8 |
|
Smith Machine Split Squat |
3 |
10/leg |
|
Super Set: Leg Extensions |
3 |
8-12 |
|
GHD (Abs) |
3 |
5-20 |
|
Cable Crunches |
3 |
Failure |
Shoulders & Chest Workout 3:
|
Exercise |
Sets |
Reps |
|
Smith Machine Seated Shoulder Press |
4 |
6 |
|
Smith Machine Incline Chest Press Machine |
3 |
8 |
|
Smith Machine Close Grip Bench Press |
3 |
8 |
|
Compound Set: Seated Shoulder Press Overhand Grip |
3 |
8 |
|
Triceps Push Down Machine |
3 |
12 |
|
Machine Lateral Raise |
3 |
10 |
|
Super Set: Cable Reverse Triceps Extension |
3 |
8-12 |
Legs & Abs Workout 4:
|
Exercise |
Sets |
Reps |
|
Leg Press (High Foot Placement) |
4 |
12 |
|
Reverse Hack Squat |
3 |
8 |
|
Shrug Machine Deadlift |
3 |
10 |
|
Cable Pull Through |
3 |
12 |
|
Super Set: Leg Extension |
3 |
8-12 |
|
Reverse Hyperextension |
3 |
10-20 (Failure) |
|
GHD (Abs) |
3 |
10-20 (Failure) |
|
Cable Pallof Press |
3 |
8 per side |
Chest & Back Workout 5:
|
Exercise |
Sets |
Reps |
|
Smith Machine Bench Press |
4 |
6 |
|
Hammer Row (Chest Supported) |
3 |
8 |
|
Seated Chest Press (Neutral Grip) |
4 |
10 |
|
Compound Set: Lat Pulldowns Close Grip |
3 |
12 |
|
Super Set: Chest Machine Flys |
3 |
8-12 |
|
Super Set: Cable Drag Curls |
3 |
8-12 |
|
Machine Shrugs |
3 |
15-20 (Failure) |
Programming Tips For Machine Workouts
Using machines is pretty similar to any other form of exercise. Your workouts should include all the major movement patterns and hit every muscle group two times a week. Having a proper rest day (or two) every week is also vital.
There are a few different variables to consider with machine training.
Hypertrophy Training: Reps, Sets, Load
Kep the load low enough to achieve muscle hypertrophy, meaning you'll stick to the 8-12 rep range, for the majority of exercises.
In addition, we also use fewer sets and more reps to maximize muscle growth. For example, when training the chest using a barbell, it's not uncommon to use 5 sets. On the contrary, our machine chest press sets will only have 3, maybe 4.
More Use Of Supersets Or Compound Sets
Because we're using the higher reps with lower loads, we'll also use more special sets. This includes things like supersets and compound sets. We like to move fast, especially with isolation exercises, and get in a lot of volume in our machine full body workouts, and these allow both of those.
The Best Gym Machines & Exercises
Even hardcore barbell lifters will sometimes include machines in a workout - take a look at Chris Bumstead's workout plan as an example. And if they aren't, they should be!
The 6 best gym machines are:
- Leg Press
- T-Bar Row
- Triceps Pushdown Machine
- Cable Machine
- Glute Ham Developer
- Reverse Hyperextension
Here are some of our favorite equipment-based exercises that prove machines can get you jacked.
1. Leg Press:
The leg press is a staple in every serious lifter's workout plan. We include them in our leg training routine for three major reasons:
- Machine leg exercises allow for heavy weight while maintaining support on the back.
- It gives you the ability to adjust your leg press foot placements to emphasize leg muscles differently.
- It's suitable for any leg routine, strength, or hypertrophy.
2. T-Bar Row:
The design of the T-Bar row walks the line between machines and free weights. While the bar path is limited due to being anchored on a pivot, the load can still sway. Further, you must hold the weight up and maintain proper form.
As a result, you can place big loads on your entire back musculature resulting in big gains. This is why they're included in almost all our back workouts.
3. Triceps Pushdown Machine:
We love dips, but sometimes it's nice to add variability to a workout. Using a very simple design, the triceps pushdown is the only machine that mimics the dip.
You sit on a pad between parallel bars and push them down. This helps isolate the upper body pushing muscles as the core does not need to be engaged for stability.
4. Cable Machine:
Similar to the T-Bar row, the cable machine is the perfect mixture of free weights and machines. While the load comes from a fixed point, the load still has the freedom to move around.
With all the different attachments, the cable machine allows a full-body workout by itself, which is why we didn't include one specific exercise here. Cable rear delt flys and cable pullovers are just two of the endless exercises you can do on a cable machine.
For the workout program below, you'll see that the cable machine is utilized for everything from a seated cable row to a cable lateral raise to a cable bicep curl. Cable crunches, cable pull-throughs, and the cable pallof press are all included as well. Like we said, you could pretty much cover every body part using a cable machine.
5. Glute Ham Developr (GHD):
The Glute Ham Developer (GHD) is an amazing, simple machine to train your core (lower back and abs), glutes, and hamstrings. It's simple, yet allows movement patterns that aren't possible otherwise. The exercise featured here shows the glute ham raise exercise, but that's not the only move you can perform.
The workout we highlight below combines legs and abs on the same day, so after working your glutes and hamstrings, flip over and perform GHD sit-ups to target your core as well.
If you are interested in adding equipment to your home gym, here are the best GHD machine options.
6. Reverse Hyperextension:
Reverse hyperextensions are the best exercise there is to create a strong, conditioned posterior chain. If your gym doesn't have a reverse hyperextension machine, you can use a GHD.
Machine Exercises vs. Free Weights vs. Bodyweight Exercises
Between free weights, body weight training and calisthenic plans, and machines, you have a plethora of exercise choices when going to the gym. Each style holds unique benefits that make it an effective component of your training. That said, there are many variables to consider when choosing what's best for you.
Here's a quick breakdown of attributes to consider when picking your choice of training.
1) Price:
Without a doubt, calisthenics is the cheapest because it's free! Alternatively, machine equipment will be the most expensive by far. This isn't a huge factor as most people aren't buying machines for personal use unless you're The Rock (or trying to follow The Rock's workout routine)! But if you are, you may be better off just getting a gym membership.
2) Level Of Difficulty:
Machines are the easiest form of training. Because the machines "tell" you what to do and support your back, you can see better progress during the early stages of training. Using the barbell requires a learning curve, so it takes longer to master. However, you will generally see better progress in the long term.
3) Building Muscle:
All forms of training will build muscle, especially for beginners. However, calisthenics training is the toughest for putting mass on as these exercises can be difficult to see progress on.
In comparison, machines are beneficial as they allow you to isolate and focus on a single muscle. Further, you can use more angles for complete muscle activation. For best muscle-building results, it's also important to determine how long a workout should be as well as how long it takes for muscles to grow.
4) Fat Loss:
You can lose fat with any style of training, assuming you follow a nutrition plan with an appropriate amount of calories. Even though cardio exercises are done with machines, there's still no conclusive evidence that they're "better" for weight loss.
If you want to lose weight, pick the mode of exercise that you can do consistently, not just for a few months. For best results, stick with a plan like the one we just went over, or this cutting workout and diet plan designed to help with fat loss and strength training goals.
5) Transfer To Functional Fitness:
As a whole, free weights, free weight exercises, and calisthenics are best for functional fitness and incorporating compound exercises. This is due to your ability to move through a wide range of motions, which isn't always possible on machines.
Why You Should Use Machine Exercises In Your Workout Program
Resistance machines will bring a lot of benefits to your workout. Here are some of the best reasons to include them in your training.
1. Ease Of Use:
Exercise machines are very user-friendly. After you adjust the pad heights, proper form is more or less automatic as the path is set for you. Of course, there are wrong ways to do machine exercises, but they're still far easier to do than other training styles. Their simplicity is what enabled them to take over gym floors.
If you were to go to a traditional gym that primarily uses barbell movements, you would notice they are much more expensive. This is because you need a personal trainer to show everyone how to perform the movements. Not so with machines, at least to the same extent.
In addition, they're generally safer to use, so the risk of injury is lower. This doesn't mean the barbell is dangerous, but anyone can walk into a gym and start training with a machine. Most even have instructions on the side. This ease of use and ability to lift safely all help with building muscle.
2. Easily Train All Major Muscle Groups In Your Workout:
Upper body day? Lower body? Yes and Yes.
You can walk into any gym and find a machine exercise to hit every muscle group and train every movement pattern, no matter which best workout split you're following. Further, each exercise is generally easier to train than its free weight counterpart.
For example, when comparing the leg press vs. squat, barbell squats can be intimidating to new lifters, whereas the leg press is significantly easier to perform. All in all, machines can easily provide a complete workout.
3. Can Train Different Angles And Unique Exercises:
One definite advantage the machines have is the ability to create unique loading angles. This ability allows the muscle fibers to be hit from every direction and enables unique exercises.
For example, trying to do a reverse hack squat or incline rows would be very difficult to perform without machines. We're sure someone could set up bands, but we value our health. We'd rather just use the machine.
4. Better At Isolating Muscles For Muscle Growth:
For the serious lifter, a machine's ability to isolate a muscle is one of its biggest benefits. You'll often hear a drawback of machines being that they eliminate the need for stabilizer muscles.
This is true, which we'll discuss below, but this isn't always a bad thing. Sometimes, it's exactly what you want and is why you see the best bodybuilder workouts incorporate machines.
Drawbacks Of Machine Exercises
From training applications to draining the wallet, machines also present quite a few problems. Here are just a few of the issues that keep machines from taking over the barbell.
1. Expensive:
Weight machines are expensive. Plain and simple. Factor in that you need one machine for each body part, and you're going to be spending a lot of cash.
This isn't necessarily an issue for most people as they're not trying to build a home gym. But if you wanted to, you'd have to be extremely wealthy. There's no denying that full-body dumbbell exercises and workouts are far cheaper.
2. Take Up A Lot Of Room:
Another reason building a home gym with machines isn't an option for many of us is they take up too much room. Again, not a massive issue as most people go to the gym for a workout.
But, if you ever find you're in a situation where you can't go to the gym, you won't be able to just chill at home and train with your entire line-up of Hammer Strength.
3. Eliminates Use Of Stabilizer Muscles:
You've probably heard this talked to death. We just mentioned it above. Because the load is stabilized on a machine, it negates the need for your stabilizers. Stabilizer muscles help support a joint or add stability to your form.
These must be addressed in your workout as this is how the body moves in real life. While this doesn’t need to occur with every exercise, you need the ability to stabilize at least occasionally.
4. Works On A Fixed Path:
The movement path on a machine is fixed, meaning that you have no control over what direction it moves. All you can do is move it along the path it's designed to move on.
Not only does that take away the stabilizers mentioned above, but it can also cause an unnatural movement. The lengths of people's limbs and their mobility are different. However, they're expected to all use the same movement pattern with a machine workout!
5. Not Great For Strength Training:
Yes, you can get strong on machines! The word "strong" is a relative term. If someone's workout only includes machines, they will still increase their muscle mass and become stronger.
However, when talking about strength training vs. hypertrophy, it refers to using a low rep range (2-5) with heavy loads (>85%). While you can choose to do this, it doesn't seem to translate as well.
Gym Machine Workout: Parting Tips
As you can see, machines are far more useful than just being utilized for general fitness or improving your health. Machine-focused gym workouts can do a lot of damage and improve your muscular strength if you use them correctly.
If you've just started lifting, it may be a good idea to get a personal trainer at first to help you navigate the equipment. Regardless, both beginners and elite lifters can benefit from having machine work in their routine. We'll leave you with a few workout tips and ideas to use in your training.
Here are 3 great ways to incorporate machines into your workouts.
- Finish workouts with a burnout set using a machine. For example, do some high rep shoulder press sets at the end of an upper-body day.
- Use machines to hit your problem areas, or target growth for a specific muscle.
- Use machines for circuit training when you're short on time.
Interested in more great machine exercises? Check out these Cable Machine Leg & Glute Exercises, or these 11 Best Smith Machine Exercises.
Looking for a machine to add to your home gym? A Cable Machine is a great and versatile investment.
Garett Reid
Author