IntermediateFree

X-Athlean GYM machine supersets

The program focused on gym machines and supersets from X-Athlean

Anton Razumov· Dec 2024

3athletes running this program

iOS & Android

Overview

Length

1 week

Days / week

7 days

Level

Intermediate

Goal

Muscle, Women's

Equipment

Full Gym

Session length

100 min

Build muscle within a no long workout time in the GYM

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 7 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Upper Back

12.4%

Triceps

10.4%

Lats

Biceps

Quadriceps

Rear Delts

6.4%

Abs

6.4%

Forearms

6.4%

Hamstrings

6.4%

Glutes

5.6%

Front Delts

4.8%

Middle Delts

3.6%

Chest

3.2%

Other

2.8%

Abductors

2.8%

Adductors

2.4%

Calves

1.6%

Lower Back

0.8%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Jump Rope	1	5–15 min	@10
Superset
2A	Incline Bench Press (Dumbbell)	4	8–15 reps	@10
2B	Chest Supported Row (Dumbbell)	4	8–15 reps	@10
Superset
3A	Chest Fly (Cable)	4	8–15 reps	@8–10
3B	Pull Apart (Cable)	4	8–15 reps	@8–10
Superset
4A	Straight Arm Pulldown	4	8–15 reps	@7–10
4B	Face Pull	4	8–15 reps	@7–10
Superset
5A	Knee Raise (Captain's Chair)	4	5–30 reps	@8–10
5B	Farmer's Walk (Weighted)	4	60–180 sec	@8–10
6	Stretching	1	5–15 min	@10

#	Exercise	Sets	Reps	Load
1	Jump Rope	1	5–15 min	@8–10
Superset
2A	Overhead Tricep Extension (Cable)	4	15–30 reps	@8–10
2B	Hammer Curl (Cable)	4	15–30 reps	@8–10
Superset
3A	Shoulder Press (Machine)	4	8–15 reps	@8–10
3B	Leg Press (45 Degrees)	4	8–15 reps	@8–10
Superset
4A	Incline Tricep Extension (Dumbbell)	4	15–30 reps	@8–10
4B	Spider Curl	4	8–15 reps	@8–10
Superset
5A	Reverse Pec Deck	4	20–40 reps	@7–10
5B	Leg Extension	4	20–40 reps	@7–10
Superset
6A	Farmer's Walk (Weighted)	4	60–180 sec	@7–10
6B	Lying Leg Raise	4	15–30 reps	@10
7	Stretching	1	5–15 min	@10

#	Exercise	Sets	Reps	Load
1	Jump Rope	1	5–15 min	@10
Superset
2A	Romanian Deadlift (Dumbbell)	4	8–15 reps	@8–10
2B	Reverse Lunge (Dumbbell)	4	8–15 reps	@8–10
Superset
3A	Lat Pulldown (Single Arm)	4	8–15 reps	@8–10
3B	Seated Hamstring Curl	4	20–40 reps	@8–10
Superset
4A	Seated Wide-Grip Row (Cable)	4	8–15 reps	@8–10
4B	Hip Abductor (Machine)	4	20–40 reps	@8–10
Superset
5A	Lat Pulldown (Neutral Grip)	4	8–15 reps	@7–10
5B	Hip Adductor (Machine)	4	20–40 reps	@8–10
Superset
6A	Seated Calf Raise	4	20–40 reps	@8–10
6B	Lying Leg Raise	4	5–30 reps	@9–10
7	Stretching	1	5–15 min	@10

#	Exercise	Sets	Reps	Load
1	Jump Rope	1	5–15 min	@8–10
Superset
2A	Overhead Tricep Extension (Cable)	4	15–30 reps	@8–10
2B	Hammer Curl (Cable)	4	15–30 reps	@8–10
Superset
3A	Shoulder Press (Machine)	4	8–15 reps	@8–10
3B	Leg Press (45 Degrees)	4	8–15 reps	@8–10
Superset
4A	Incline Tricep Extension (Dumbbell)	4	15–30 reps	@8–10
4B	Spider Curl	4	8–15 reps	@8–10
Superset
5A	Reverse Pec Deck	4	20–40 reps	@7–10
5B	Leg Extension	4	20–40 reps	@7–10
Superset
6A	Farmer's Walk (Weighted)	4	60–180 sec	@7–10
6B	Lying Leg Raise	4	15–30 reps	@10
7	Stretching	1	5–15 min	@10

#	Exercise	Sets	Reps	Load
1	Jump Rope	1	5–15 min	@10
Superset
2A	Incline Bench Press (Dumbbell)	4	8–15 reps	@10
2B	Chest Supported Row (Dumbbell)	4	8–15 reps	@10
Superset
3A	Chest Fly (Cable)	4	8–15 reps	@8–10
3B	Pull Apart (Cable)	4	8–15 reps	@8–10
Superset
4A	Straight Arm Pulldown	4	8–15 reps	@7–10
4B	Face Pull	4	8–15 reps	@7–10
Superset
5A	Knee Raise (Captain's Chair)	4	5–30 reps	@8–10
5B	Farmer's Walk (Weighted)	4	60–180 sec	@8–10
6	Stretching	1	5–15 min	@10

#	Exercise	Sets	Reps	Load
1	Jump Rope	1	5–15 min	@8–10
Superset
2A	Overhead Tricep Extension (Cable)	4	15–30 reps	@8–10
2B	Hammer Curl (Cable)	4	15–30 reps	@8–10
Superset
3A	Shoulder Press (Machine)	4	8–15 reps	@8–10
3B	Leg Press (45 Degrees)	4	8–15 reps	@8–10
Superset
4A	Incline Tricep Extension (Dumbbell)	4	15–30 reps	@8–10
4B	Spider Curl	4	8–15 reps	@8–10
Superset
5A	Reverse Pec Deck	4	20–40 reps	@7–10
5B	Leg Extension	4	20–40 reps	@7–10
Superset
6A	Farmer's Walk (Weighted)	4	60–180 sec	@7–10
6B	Lying Leg Raise	4	15–30 reps	@10
7	Stretching	1	5–15 min	@10

#	Exercise	Sets	Reps	Load
1	Jump Rope	1	5–15 min	@10
Superset
2A	Romanian Deadlift (Dumbbell)	4	8–15 reps	@8–10
2B	Reverse Lunge (Dumbbell)	4	8–15 reps	@8–10
Superset
3A	Lat Pulldown (Single Arm)	4	8–15 reps	@8–10
3B	Seated Hamstring Curl	4	20–40 reps	@8–10
Superset
4A	Seated Wide-Grip Row (Cable)	4	8–15 reps	@8–10
4B	Hip Abductor (Machine)	4	20–40 reps	@8–10
Superset
5A	Lat Pulldown (Neutral Grip)	4	8–15 reps	@7–10
5B	Hip Adductor (Machine)	4	20–40 reps	@8–10
Superset
6A	Seated Calf Raise	4	20–40 reps	@8–10
6B	Lying Leg Raise	4	5–30 reps	@9–10
7	Stretching	1	5–15 min	@10

Common questions

Yes, X-Athlean GYM machine supersets is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 100 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

X-Athlean GYM machine supersets is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

X-Athlean GYM machine supersets is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android