Mostly Machines, 3 Day, Full Body Program

Unlock your strength with the Mostly Machines, 3 Day Full Body Program, designed for a comprehensive 12-week transformation. This program focuses on utilizing machines to effectively target all major muscle groups, ensuring balanced development and optimal recovery. With three sessions per week, you’ll engage in a mix of pushing, pulling, and leg exercises that will leave you feeling accomplished and energized. Get ready to embrace the challenge and experience noticeable gains in strength and muscle tone!

BEGINNER FRIENDLY PROGRAM.

If you are new to the gym and looking introductory program, Mostly Machines is for you. Machines are great way to get started in the gym especially for new lifters.  

Working out using machines offers a great introduction to basic lifts and can help avoid injury. Machines offer stability and a guided movement path, unlike free-weights. The added stability and set movement paths helps to guide you with correct form and teaches fundamental movement patterns. 

This program is designed for new lifters who are mainly looking to use machines in the gym in place of dumbbells and free weights. The workouts are designed to hit all major muscles groups in an efficient session. All days will involve 2 leg exercises, 2 back exercises, and 1 chest exercise. Most exercises can be done using machines commonly found in gyms (YMCA, Planet Fitness, LA fitness, Crunch). 

This program will help build strength and definition in quads, glutes and hamstrings. Build a strong, toned back. And tone your arm and chest muscles.

Please feel free to add any cardio or ab exercises to the plan. 

Please rate and review the program!

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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

This workout will hit full body. “I’m sore all over, but in a good way.”

Leg Press

Seated Hamstring Curl

Chest Supported Row (Machine)

Lat Pull Down (Machine)

Chest Press (Machine)

Front and Back

Full body workout with posterior focus. “I need a back rub.”

Glute Kickback

Lying Leg Curl

Face Pull

Shoulder Press (Machine)

Pull

Full body workout with ‘pushing’ focus. “Quads are looking BIG.”

Leg Extension

Hip Abductor (Machine)

Lat Pulldown

Chest Fly (Machine)

Push

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