Quick 45–55 min

Progressive Machine Full Body

Full Body Machines Progressive Power User

Efficient full-body machine session designed for consistent progressive overload. One or two big compounds per pattern, then targeted accessories. Ideal 2–3× per week template for power users who like machines.

How this session works

3 working sets on most moves after warm-ups. Rest 90–120 seconds. Track the weights. When you complete all sets at the top of the rep range with good form, increase the load next session.

Warm-up

1 Marching in Place

45–60 seconds

Soft knees, easy arm swing. Let the body wake up.

Option. Keep it very low-impact and slow on low-energy days. Add a little height or speed when you feel ready.

1
Stand tall with soft knees and relaxed shoulders.
2
Lift one knee to a comfortable height while swinging the opposite arm forward.
3
Alternate sides in a steady, rhythmic march.
4
Keep the torso upright and breathe naturally.
5
Stay light on your feet — no stomping.

Another way

2 Arm Circles

30 seconds forward + 30 seconds backward

Start small, grow the circles. Feel the shoulders open.

Option. Hold light dumbbells for a serious shoulder burn.

1
Stand tall with arms extended straight out to the sides.
2
Make small forward circles with your arms.
3
Continue for 15-20 seconds.
4
Reverse direction and make backward circles.
5
Keep shoulders down and core braced.
6
Breathe steadily.

Another way

3 Hip Circles

30 seconds each direction

Big, smooth circles like a slow hula. Both ways.

Option. Smaller circles if your lower back is sensitive; bigger and slower for more mobility work.

1
Stand with feet shoulder-width apart, soft knees, hands on hips or out to the sides.
2
Circle your hips slowly in one direction, keeping the upper body relatively still.
3
Make the circles as large and smooth as feels good.
4
After several circles, reverse direction.
5
Breathe and keep the movement fluid.

Another way

Main

4 Leg Press

3 sets, 8–12 reps

Sit in the leg press and drive the platform away by extending the knees and hips. One of the safest ways to load the legs heavy while keeping the spine supported.

Option. Feet higher and wider = more glute/hamstring. Feet lower = more quad. Start lighter than you think and own the full range.

1
Adjust the seat so your knees are roughly 90 degrees (or slightly more) at the bottom with feet on the platform.
2
Place feet shoulder-width (or slightly wider), toes pointed slightly out. Release the safety catches.
3
Brace your core, keep your lower back pressed into the pad, and drive through the whole foot to extend the legs.
4
Stop just short of locking the knees hard. Control the return — lower until you feel a solid stretch without the hips lifting off the pad.
5
Breathe out on the push, in on the way down.
6
Re-rack carefully when finished.

Another way

5 Machine Chest Press

3 sets, 8–12 reps

Press the handles forward from a supported seated position. Safe, stable way to load the chest, shoulders and triceps hard.

Option. Incline or flat versions if available. Single-arm for anti-rotation challenge.

1
Adjust the seat so the handles are at mid-chest height when your elbows are bent ~90 degrees.
2
Grip the handles, sit tall, shoulder blades gently retracted and down.
3
Press the handles forward until the arms are extended but not locked hard.
4
Control the return until you feel a stretch across the chest.
5
Keep the wrists neutral and the elbows tracking in a comfortable path (not flared excessively).
6
Breathe out on the press.

Another way

6 Lat Pulldown

3 sets, 8–12 reps

Pull a bar down to the upper chest while staying tall. Classic width-builder for the back and a great pull-up progression.

Option. Wide overhand for more lat emphasis, neutral or underhand for more biceps involvement. Never pull behind the neck.

1
Sit with thighs secured under the pads. Grip the bar slightly wider than shoulder-width.
2
Lean back just a touch (10–15 degrees), chest up, shoulders packed down and back.
3
Pull the bar to the upper chest by driving the elbows down and back. Squeeze the lats at the bottom.
4
Control the return until the arms are fully extended and you feel a stretch.
5
Avoid excessive swinging or using momentum.
6
Keep the neck neutral — eyes forward.

Another way

7 Seated Cable Row

3 sets, 8–12 reps

Sit tall and row a handle to the torso. Thick mid-back and rear-delt builder with constant tension.

Option. Close neutral grip, wide grip, or single-arm. Keep the torso mostly upright — this is not a hinge.

1
Sit with feet on the platform, knees soft. Grab the handle and sit tall with arms extended.
2
Brace the core and pull the handle to the lower ribs / upper abdomen by driving the elbows back.
3
Squeeze the shoulder blades together at the end of the pull without shrugging the shoulders up.
4
Control the return, letting the shoulder blades protract fully for a stretch.
5
Keep the torso stable — minimal rocking.
6
Exhale on the pull.

Another way

8 Leg Extension

2–3 sets, 10–15 reps

Sit and extend the knees against resistance. Pure quad isolation with a strong peak contraction.

Option. Single-leg for imbalance work. Slow the eccentric for extra stimulus.

1
Adjust the back pad and ankle pad so the knees line up with the machine’s pivot and the pad sits comfortably on the lower shins.
2
Sit tall, grip the handles, and extend the knees until the legs are straight (soft lock).
3
Squeeze the quads hard at the top for a second.
4
Lower under control to the start position without letting the weight stack slam.
5
Avoid using momentum or lifting the hips.
6
Keep the movement smooth.

Another way

9 Seated Leg Curl

2–3 sets, 10–15 reps

Sit and curl the heels toward the glutes against resistance. Direct hamstring work with a supported position.

Option. Single-leg version once bilateral feels solid. Emphasize the squeeze at the end of the curl.

1
Adjust the back pad and ankle pad so the knees are aligned with the pivot and the pad rests comfortably on the back of the lower legs.
2
Sit tall, grip the handles lightly, and curl the heels down and back toward the seat.
3
Squeeze the hamstrings at the peak contraction.
4
Control the return until the legs are almost straight (keep a soft knee).
5
Avoid arching the lower back or using momentum.
6
Breathe steadily.

Another way

10 Cable Tricep Pushdown

2 sets, 10–15 reps

Push a cable attachment down by extending the elbows. Clean isolation for the triceps with constant tension.

Option. Straight bar, rope, or V-bar. Rope allows a nice outward flare at the bottom for extra long-head emphasis.

1
Stand tall facing the cable, elbows pinned near the sides, slight forward lean optional.
2
Start with the upper arms stationary and the forearms parallel to the floor (or slightly higher).
3
Extend the elbows fully, squeezing the triceps at the bottom.
4
Control the return without letting the elbows flare or the upper arms drift forward.
5
Keep the wrists neutral and the core braced.
6
Full range + controlled tempo beats heavy swinging.

Another way

11 Zottman Curl

2 sets, 10–12 reps

Curl the dumbbells up with palms up, then rotate to palms down and lower slowly. Hits the biceps and the forearms in one smooth move.

Option. Use lighter weight than your normal curls — the eccentric is the point.

1
Stand tall holding dumbbells at your sides, palms facing forward.
2
Curl the weights up as in a normal biceps curl.
3
At the top, rotate the palms so they face down.
4
Lower the weights slowly with the palms facing down.
5
Rotate back to palms-forward at the bottom and repeat.
6
Keep the elbows close and the movement strict.

Another way

Cool-down

12 Standing Forward Fold

30–45 seconds

Soft knees, hang and breathe. Let gravity help.

Option. Bend the knees generously if hamstrings are tight. Hold elbows or let arms dangle. Micro-bend the knees to protect the back.

1
Stand with feet hip-width, soft knees.
2
Hinge at the hips and fold forward, keeping the spine long at first or allowing a gentle round.
3
Let the head hang heavy and arms dangle or hold opposite elbows.
4
Shift weight slightly forward or back to find the sweet spot in the hamstrings and back.
5
Breathe deeply, then slowly roll up vertebra by vertebra to stand.

Another way

13 Standing Quad Stretch

25–35 seconds per side

Gentle heel toward glute, tall posture.

Option. Hold a wall or chair for balance. Keep the stretch gentle — never force the heel higher than comfortable.

1
Stand tall near a wall or chair for light support if needed.
2
Bend one knee and grasp the ankle or top of the foot with the same-side hand.
3
Gently draw the heel toward your glute while keeping the knees close together and hips level.
4
Stand tall — avoid leaning forward or arching the lower back.
5
Hold, breathe, then switch sides.

Another way

14 Standing Hamstring Stretch

25–35 seconds per side

Hinge with a long spine.

Option. Bend the knee slightly if the stretch is too intense. Use a wall for balance. Keep the back long rather than rounding.

1
Stand tall and place one heel on the floor a short distance in front or on a low step.
2
Keep a soft bend in the standing leg if needed.
3
Hinge at the hips, keeping the spine long, and reach gently toward the extended leg.
4
Stop when you feel a mild stretch in the back of the thigh — no bouncing.
5
Hold and breathe, then switch sides.

Another way

This is a strength template — rest enough to keep performance high across sets.

Move with good form and listen to your body. If you have a medical condition, an injury, or any concerns, talk to your doctor before you start.