Beginner Gym Machine Workout
One full-body workout on machines only: a guided path, simple setup, safe to start without a coach.
About the program
A machine sets the path for you, so in the first weeks you can focus on feeling the muscles and on breathing instead of balancing a bar. Eight exercises cover the whole body: legs, chest, back, shoulders and abs. Do it 2–3 times a week.
Who it is for
First-time gym-goers, people returning after a break and anyone not yet confident with free weights.
Muscles worked
Part of these collections
The plan, day by day
Pick your own weights: the last reps of each set should be hard but clean.
Machine workout
22 sets
How to progress
When 15 reps feel easy on every set, move the pin to the next plate. After 6–8 weeks bring in dumbbells and barbells — for example, the 3-day full-body plan for beginners.
Similar programs
The whole body in every session, three times a week, three different days. Simple free-weight and machine exercises.
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