The routine
Full body · machines only
- Leg Press 3 × 12
- Machine Bench Press 3 × 12
- Wide-Grip Lat Pulldown 3 × 12
- Seated Cable Rows 3 × 12
- Leg Extensions 3 × 15
- Lying Leg Curls 3 × 15
Best for beginners who prefer guided machine movements.
Machine-Only Full-Body
Full body · machines only
Machines are a great way to start: they guide the movement, so you can learn to push hard with less worry about form or balance. This full-body plan uses only machines and cables to train every major muscle group.
Run it three times a week. As you get comfortable, you can start mixing in free-weight versions of these lifts.
How to import this plan into Mekimeki
- Tap "Copy import code" above. The plan is copied to your clipboard.
- Open Mekimeki and go to the Plan tab.
- Choose to import a template, paste the code, and confirm. Every exercise is added for you.
Every exercise in this plan comes from Mekimeki's built-in library, so it imports cleanly with no duplicate exercises.
Prefer to try it now?
You do not need the app. Tap "Log it online" to open this plan in the free workout logger right in your browser.
Are machines good for beginners?
Yes. Machines guide the path of each rep, so beginners can train hard safely while they build strength and confidence before moving to free weights.
Can machines build muscle?
Definitely. Muscles respond to tension and progression, not to whether the resistance comes from a machine or a barbell. Add weight or reps over time and they grow.
More workout plans
Import a plan, then keep every workout
Mekimeki saves your full history, tracks PRs, and works offline. Free on the App Store.
Download on the App StoreFree · Every feature included · No subscriptions · No paywalls · iOS 17+
Scan with your iPhone camera