Unlock your strength with Pie-guy’s PF Machines Only Plan, a focused 12-week program designed for those who thrive on machine workouts. Committing just three days a week, you'll engage in a variety of targeted exercises, including chest presses, leg extensions, and back extensions, ensuring a comprehensive approach to building muscle and enhancing endurance. Each session incorporates cardio and stretching to promote recovery and flexibility, making it ideal for all fitness levels. Get ready to elevate your training and achieve your goals with this structured, machine-centric routine!

Geared towards beginners or those returning to the gym after a long hiatus. All exercises will be using equipment found at most if not all Planet Fitness locations.

Every workout has a built in light treadmill warmup (feel free to sub any other cardio) and stretching, highly recommend using the stretching equipment at the gym.

Machine exercises only are listed for those not sure about form or not confident with dumbbells.

Pie-guy’s PF Machines Only Plan

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Walk

Stretching

Chest Press (Machine)

Back Extension (machine)

Chest Fly (Machine)

Incline Chest Press (Machine)

Leg Extension

Leg Curl

Calf Extension (Machine)

Shoulder Press (Machine)

Lat Pulldown

Chest Supported Row (Machine)

Bicep Curl (Machine)

Tricep Extension (Machine)

Leg Press

Seated Dip (Machine)

Leg Press (45 Degrees)

Hip Abductor (Machine)

Hip Adductor (Machine)

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