Beginner
Machine Circuit
A full-body circuit entirely on machines for your first weeks in the gym. Fixed movement paths teach form while loading you safely.
- Weeks
- 4
- Days/Week
- 3
- Minutes
- 40
Full bodyMachine confidenceBase strength
Machines + free weights
MachineFree WeightsGym Workout Programs
From your first day at the gym to an advanced split: three programs built around machines and free weights. Proper technique is one click away.
Intermediate
Upper/Lower Split
A free-weight focused 4-day upper/lower split: fundamental compound lifts plus targeted machine isolation. Goal: progressive overload.
- Weeks
- 6
- Days/Week
- 4
- Minutes
- 55
Compound liftsProgressive overloadBalanced development
Program Flow
Advanced
Push / Pull / Legs
The classic 6-day PPL: separate push, pull and leg days, each muscle group trained twice a week at high volume. Goal: maximum hypertrophy.
- Weeks
- 8
- Days/Week
- 6
- Minutes
- 65
HypertrophyHigh volume2× weekly frequency
Program Flow
Machine Guide — Gym machines can look intimidating; they are not. Find out what each machine trains, how to set it up and what to watch out for.