Full body machine workout

Set the machine. Then progress the plan.

A complete machine-only gym plan for beginners and returning lifters: two alternating sessions, exact setup checks, useful alternatives for busy stations and a progression method that works with real weight stacks.

See the workout Get the free six-week plan

The short answer

Six stations can train your whole body.

A useful full body machine workout does not require every station in the gym. It needs a balanced selection: a knee-dominant leg movement, a hip or hamstring movement, an upper-body push, an upper-body pull and direct trunk work. The two workouts below repeat those jobs with slightly different machines so you can practise regularly without relying on one crowded station.

The displayed weight is only part of your training record. Seat height, pad position, handle choice and the exact machine can all change the exercise. Set those details before inserting the pin, record them with your repetitions, and compare future sessions on the same machine whenever possible.

The programme

Do this workout

Alternate workouts A and B in sequence. Do one or two light preparation sets on the first leg, push and pull machines, then perform the listed working sets. Rest roughly 90–150 seconds between sets; take longer when needed to repeat the movement with control.

Knee dominant · chest press · row · hamstrings · shoulders · brace

Workout A — press, row and leg press

Record the machine name and every seat, back-pad or handle setting you use.

Exercise	Sets and reps	How to use it
Leg press	3 × 6–10	Adjust the seat for a controlled depth with your hips supported. Keep knees tracking with the feet and avoid bouncing out of the bottom.
Machine chest press	3 × 6–10	Set the seat so the handles begin around mid-chest. Keep your upper back supported and stop before your shoulders roll forwards.
Seated row machine	3 × 8–12	Choose a grip you can repeat, keep the torso against its support when provided and pull without jerking the first repetition.
Seated leg curl	2–3 × 8–12	Line the machine pivot up approximately with your knee and place the lower pad above the heel rather than on the shoe.
Machine shoulder press	2 × 8–12	Set the handles near a comfortable shoulder height. Use a pain-free range instead of forcing the deepest available start position.
Cable Pallof press	2 × 8–12 / side	Set the cable around chest height, stand side-on and resist being rotated as you press the handle away.

Knee dominant · pulldown · incline press · hips · rear shoulders · trunk

Workout B — hack squat, pulldown and hip drive

Use the second session next even when the calendar changes or a workout is missed.

Exercise	Sets and reps	How to use it
Hack squat machine	3 × 6–10	Place the feet where you can keep them flat through a controlled depth. Use the safety stops and a second leg-press variation if no hack squat is available.
Lat pulldown	3 × 8–12	Secure the thigh pad, pull the handle in front of you and avoid using a large backward swing to finish the repetition.
Incline machine chest press	3 × 8–12	Adjust the seat before loading so the handles meet the upper-chest line without forcing your shoulders into an uncomfortable position.
Glute drive or hip-thrust machine	2–3 × 8–12	Position the belt or pad across the hip crease, brace against the back support and finish by extending the hips—not the lower back.
Reverse pec deck	2 × 10–15	Set the seat so the handles are around shoulder height and move with the upper back rather than throwing the hands behind you.
Cable wood chop	2 × 8–12 / side	Use a modest load, turn through a controlled range and keep your feet planted unless you have deliberately chosen a pivoting version.

Get the setup shown

Ask gym staff for an induction when a station is unfamiliar. Check the diagram, stops and release mechanism before adding a challenging load.

Adjust before loading

Set the seat, back pad, range limiter and handles first. Insert the selector pin fully and keep fingers away from the moving stack and joints.

Keep the stack quiet

Lift and lower under control. If the plates slam between every repetition, reduce the load or slow down enough to keep tension without losing position.

Log the whole setup

Write down the machine, load, repetitions and settings. A note such as ‘chest press 25 kg, seat 4’ is far more useful than the weight alone.

Fit it into the week

A schedule you can repeat

Two days is a complete starting schedule. A third day gives you more practice when you recover well. Keep at least one rest day between the first few sessions and let the A/B sequence continue across weeks.

Week 1
Monday A · Wednesday B · Friday AUse two days only by completing A and B, then begin the next week with A.
Week 2
Monday B · Wednesday A · Friday BThe alternating order gives each session three turns across two weeks.
Repeat
Continue with the next letterDo not restart the sequence because a weekday, machine or gym visit changes.

Make it work next month

Progress the performance—not the stack label

Machine resistance can differ dramatically between brands and models. Use double progression on the same station: build repetitions inside the range, then take the smallest available increase and begin again near the bottom.

Step 1

Find a repeatable setup

Choose settings and a load that let every set reach the lower rep target with the same controlled range and roughly two or three good repetitions left.

Step 2

Earn more repetitions

Keep the machine and load unchanged while adding a repetition where possible. Increase the weight only after every working set reaches the top of its range.

Step 3

Use the next sensible step

Move the pin by the smallest available increment, return to the lower rep target and rebuild. When a stack jump is unusually large, add repetitions slowly rather than forcing it.

Real-life rule

Return to the next machine workout—not the first one.

If workout B is missed, perform B on your next gym visit. There is no need to double the sets or repeat your favourite session. After roughly two weeks away, retain the same settings but use a lighter stack and one fewer working set for the first workout back.

Keep the movement

Useful substitutions

When a station is occupied, keep the movement job instead of waiting indefinitely or skipping that part of the session. Choose one alternative, record it, and return to your usual machine next time.

Movement needed	Use this	Or use this
Knee-dominant legs	Leg press	Hack squat or pendulum squat machine
Hip and hamstrings	Seated leg curl	Glute drive or cable pull-through
Horizontal push	Machine chest press	Standing or seated cable press
Upper-body pull	Seated row machine	Lat pulldown or supported row machine
Shoulders	Machine shoulder press	Incline machine press or cable lateral raise
Trunk control	Cable Pallof press	Cable wood chop or anti-rotation hold

Why this is a sensible starting point

Simple, repeatable and evidence-informed

The NHS recommends muscle-strengthening activity for all major muscle groups on at least two days each week. Its guidance recognises bodyweight, resistance bands, free weights and gym machines as valid ways to train.

ACSM’s 2026 resistance-training update places consistency ahead of unnecessary complexity. The most useful programme is one you can perform safely, progressively and often enough to repeat.

NHS activity guidance ↗ACSM resistance-training update ↗

Practical questions

Before you start

Can a machine-only full body workout be effective?+

Yes. Gym machines can provide progressive resistance for the main muscle groups without requiring free weights. Results still depend on training consistently, using a controlled range of motion and gradually adding repetitions or resistance—not on whether the resistance comes from a machine, dumbbell or barbell.

How many machines do I need for a full body workout?+

Five or six well-chosen stations are enough. Cover a knee-dominant leg exercise, a hip or hamstring exercise, an upper-body push, an upper-body pull and a trunk exercise. Adding more machines is optional, not a requirement for a complete session.

Should I do this machine workout two or three times a week?+

Start with two non-consecutive days if gym training or machine setup is new to you. Use three days when your soreness, sleep and performance are predictable. Alternate workouts A and B so both sessions receive equal attention over time.

How do I choose the correct weight on a gym machine?+

First set the seat, pads and handles so the movement feels controlled. Then choose a load that lets you reach the bottom of the listed rep range with roughly two or three good repetitions still possible. Reduce the weight if you have to shorten the range, bounce or let the stack crash.

Are the weight numbers comparable between different machines?+

Usually not. Pulley ratios, lever lengths, friction and plate markings vary between models. Record the exact machine and its setup, and judge progress by repeated performance on that station rather than comparing the displayed kilograms with another machine or gym.

Are machines better than free weights for beginners?+

Neither tool is automatically best for everyone. Machines can make setup and repeatability convenient, while free weights develop skills that are specific to those lifts. Choose the option that matches your goals, access and confidence, and ask gym staff for an induction when a machine is unfamiliar.

Six stations can train your whole body.

Do this workout

Get the setup shown

Adjust before loading

Keep the stack quiet

Log the whole setup

A schedule you can repeat

Progress the performance—not the stack label

Find a repeatable setup

Earn more repetitions

Use the next sensible step

Return to the next machine workout—not the first one.

Useful substitutions

Simple, repeatable and evidence-informed

Keep training connected

Full body gym workout

Full body strength workout

Compound exercise guide

Before you start