Platesmith

Gym Confidence: Machines (3 day)

A calm first program on machines, where every exercise has a set path and a pin to change the weight. Two workouts that alternate, three days a week. Work up the rep range, then move the pin.

  • Beginner
  • 3 days a week
  • About 35 min
  • Machines and cables
  • Get fit and healthy

All programs

Free in Platesmith. Start this program in the app and it fills in your weights, times your rests and moves the weight up for you. No subscription needed for any program.

Coming soon toiPhone Coming soon toAndroid

How it progresses

Each exercise has a rep range. Stay at the same weight and add reps until every set reaches the top of the range, then add a little weight and work back up. The 2 workouts rotate across your 3 training days, so each week starts where the last one finished.

The workouts

Every exercise can be swapped in the app for one that works the same muscles, so missing equipment never stops you.

Workout A

ExerciseSets × reps
Leg Press3 × 10-15
Plate-Loaded Chest Press3 × 10-15
Lat Pulldown3 × 10-15
Seated Leg Curl2 × 10-15
Ab Crunch Machine2 × 10-15

Workout B

ExerciseSets × reps
Leg Extension2 × 12-15
Machine Row3 × 10-15
Machine Shoulder Press3 × 10-15
Hip Abduction Machine2 × 12-20
Seated Calf Raise2 × 12-15

Similar programs

General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.