PlanByWeek

Gym Machine Workout Plan

12 weeks·4 days / wk·upper lower·machines

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Weeks
12
Sessions
48
Peak week
80 sets
week 11
Deloads
2
wk 4, 8
Final week
Test
BaseDeloadBuildPeakTest

Loads are set by RPE (reps in reserve): RPE 8 means two good reps left.

Week-by-week training plan
WkFocusVolume
01Block 1, week 1: RPE 758 hard sets58 sets

  1. Mon

    Oct 5

    Upper (strength)

    58 min
    ExerciseSets×RepsLoad
    Chest press machine3 × 10RPE 7
    Seated cable row3 × 10RPE 7
    Shoulder press machine3 × 8–12RPE 8
    Lat pulldown3 × 8–12RPE 8
    Machine lateral raise1 × 12–15RPE 8.5
    Cable curl1 × 12–15RPE 8.5
    Cable pushdown1 × 12–15RPE 8.5

  2. Tue

    Oct 6

    Lower (strength)

    58 min
    ExerciseSets×RepsLoad
    Leg press4 × 10RPE 7
    Cable pull-through3 × 8–12RPE 8
    Smith machine split squat2 × 12–15RPE 8.5
    Seated leg curl2 × 12–15RPE 8.5
    Seated calf raise2 × 12–15RPE 8.5
    Cable crunch2 × 12–15RPE 8.5

  3. Thu

    Oct 8

    Upper (volume)

    55 min
    ExerciseSets×RepsLoad
    Shoulder press machine3 × 10RPE 7
    Lat pulldown3 × 10RPE 7
    Incline chest press machine3 × 8–12RPE 8
    Machine row2 × 8–12RPE 8
    Reverse pec deck1 × 12–15RPE 8.5
    Cable curl1 × 12–15RPE 8.5
    Cable pushdown1 × 12–15RPE 8.5

  4. Fri

    Oct 9

    Lower (volume)

    55 min
    ExerciseSets×RepsLoad
    45° back extension3 × 10RPE 7
    Hack squat3 × 8–12RPE 8
    Hip abduction machine2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Seated leg curl2 × 12–15RPE 8.5
    Pallof press2 × 12–15RPE 8.5
02Block 1, week 2: RPE 860 hard sets60 sets
4 sessions

  1. Mon

    Oct 12

    Upper (strength)

    58 min
    ExerciseSets×RepsLoad
    Chest press machine3 × 8RPE 8
    Seated cable row3 × 8RPE 8
    Shoulder press machine3 × 8–12RPE 8
    Lat pulldown3 × 8–12RPE 8
    Machine lateral raise1 × 12–15RPE 8.5
    Cable curl1 × 12–15RPE 8.5
    Cable pushdown1 × 12–15RPE 8.5

  2. Tue

    Oct 13

    Lower (strength)

    58 min
    ExerciseSets×RepsLoad
    Leg press4 × 8RPE 8
    Cable pull-through3 × 8–12RPE 8
    Smith machine split squat2 × 12–15RPE 8.5
    Seated leg curl2 × 12–15RPE 8.5
    Seated calf raise2 × 12–15RPE 8.5
    Cable crunch2 × 12–15RPE 8.5

  3. Thu

    Oct 15

    Upper (volume)

    58 min
    ExerciseSets×RepsLoad
    Shoulder press machine3 × 8RPE 8
    Lat pulldown3 × 8RPE 8
    Incline chest press machine3 × 8–12RPE 8
    Machine row3 × 8–12RPE 8
    Reverse pec deck1 × 12–15RPE 8.5
    Cable curl1 × 12–15RPE 8.5
    Cable pushdown1 × 12–15RPE 8.5

  4. Fri

    Oct 16

    Lower (volume)

    58 min
    ExerciseSets×RepsLoad
    45° back extension4 × 8RPE 8
    Hack squat3 × 8–12RPE 8
    Hip abduction machine2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Seated leg curl2 × 12–15RPE 8.5
    Pallof press2 × 12–15RPE 8.5
03Block 1, week 3: RPE 963 hard sets63 sets
4 sessions

  1. Mon

    Oct 19

    Upper (strength)

    61 min
    ExerciseSets×RepsLoad
    Chest press machine3 × 6RPE 9
    Seated cable row3 × 6RPE 9
    Shoulder press machine3 × 8–12RPE 8
    Lat pulldown3 × 8–12RPE 8
    Machine lateral raise2 × 12–15RPE 8.5
    Cable curl1 × 12–15RPE 8.5
    Cable pushdown1 × 12–15RPE 8.5

  2. Tue

    Oct 20

    Lower (strength)

    61 min
    ExerciseSets×RepsLoad
    Leg press4 × 6RPE 9
    Cable pull-through4 × 8–12RPE 8
    Smith machine split squat2 × 12–15RPE 8.5
    Seated leg curl2 × 12–15RPE 8.5
    Seated calf raise2 × 12–15RPE 8.5
    Cable crunch2 × 12–15RPE 8.5

  3. Thu

    Oct 22

    Upper (volume)

    61 min
    ExerciseSets×RepsLoad
    Shoulder press machine3 × 6RPE 9
    Lat pulldown3 × 6RPE 9
    Incline chest press machine3 × 8–12RPE 8
    Machine row3 × 8–12RPE 8
    Reverse pec deck2 × 12–15RPE 8.5
    Cable curl1 × 12–15RPE 8.5
    Cable pushdown1 × 12–15RPE 8.5

  4. Fri

    Oct 23

    Lower (volume)

    58 min
    ExerciseSets×RepsLoad
    45° back extension4 × 6RPE 9
    Hack squat3 × 8–12RPE 8
    Hip abduction machine2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Seated leg curl2 × 12–15RPE 8.5
    Pallof press2 × 12–15RPE 8.5
04Deload: 60% loads, fewer sets38 hard sets38 sets
4 sessions

  1. Mon

    Oct 26

    Upper (strength)

    42 min
    ExerciseSets×RepsLoad
    Chest press machine3 × 5RPE 6
    Seated cable row2 × 5RPE 6
    Shoulder press machine1 × 8–12RPE 6
    Lat pulldown1 × 8–12RPE 6
    Machine lateral raise1 × 12–15RPE 6
    Cable curl1 × 12–15RPE 6
    Cable pushdown1 × 12–15RPE 6

  2. Tue

    Oct 27

    Lower (strength)

    42 min
    ExerciseSets×RepsLoad
    Leg press3 × 5RPE 6
    Cable pull-through2 × 8–12RPE 6
    Smith machine split squat2 × 12–15RPE 6
    Seated leg curl1 × 12–15RPE 6
    Seated calf raise1 × 12–15RPE 6
    Cable crunch1 × 12–15RPE 6

  3. Thu

    Oct 29

    Upper (volume)

    39 min
    ExerciseSets×RepsLoad
    Shoulder press machine2 × 5RPE 6
    Lat pulldown2 × 5RPE 6
    Incline chest press machine1 × 8–12RPE 6
    Machine row1 × 8–12RPE 6
    Reverse pec deck1 × 12–15RPE 6
    Cable curl1 × 12–15RPE 6
    Cable pushdown1 × 12–15RPE 6

  4. Fri

    Oct 30

    Lower (volume)

    39 min
    ExerciseSets×RepsLoad
    45° back extension3 × 5RPE 6
    Hack squat2 × 8–12RPE 6
    Hip abduction machine1 × 12–15RPE 6
    Leg extension1 × 12–15RPE 6
    Seated leg curl1 × 12–15RPE 6
    Pallof press1 × 12–15RPE 6
05Block 2, week 1: RPE 765 hard sets65 sets
4 sessions

  1. Mon

    Nov 2

    Upper (strength)

    64 min
    ExerciseSets×RepsLoad
    Chest press machine3 × 10RPE 7.25
    Seated cable row3 × 10RPE 7.25
    Shoulder press machine3 × 8–12RPE 8
    Lat pulldown3 × 8–12RPE 8
    Machine lateral raise2 × 12–15RPE 8.5
    Cable curl2 × 12–15RPE 8.5
    Cable pushdown1 × 12–15RPE 8.5

  2. Tue

    Nov 3

    Lower (strength)

    61 min
    ExerciseSets×RepsLoad
    Leg press4 × 10RPE 7.25
    Cable pull-through4 × 8–12RPE 8
    Smith machine split squat2 × 12–15RPE 8.5
    Seated leg curl2 × 12–15RPE 8.5
    Seated calf raise2 × 12–15RPE 8.5
    Cable crunch2 × 12–15RPE 8.5

  3. Thu

    Nov 5

    Upper (volume)

    61 min
    ExerciseSets×RepsLoad
    Shoulder press machine3 × 10RPE 7.25
    Lat pulldown3 × 10RPE 7.25
    Incline chest press machine3 × 8–12RPE 8
    Machine row3 × 8–12RPE 8
    Reverse pec deck2 × 12–15RPE 8.5
    Cable curl1 × 12–15RPE 8.5
    Cable pushdown1 × 12–15RPE 8.5

  4. Fri

    Nov 6

    Lower (volume)

    61 min
    ExerciseSets×RepsLoad
    45° back extension4 × 10RPE 7.25
    Hack squat4 × 8–12RPE 8
    Hip abduction machine2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Seated leg curl2 × 12–15RPE 8.5
    Pallof press2 × 12–15RPE 8.5
06Block 2, week 2: RPE 868 hard sets68 sets
4 sessions

  1. Mon

    Nov 9

    Upper (strength)

    64 min
    ExerciseSets×RepsLoad
    Chest press machine3 × 8RPE 8.25
    Seated cable row3 × 8RPE 8.25
    Shoulder press machine3 × 8–12RPE 8
    Lat pulldown3 × 8–12RPE 8
    Machine lateral raise2 × 12–15RPE 8.5
    Cable curl2 × 12–15RPE 8.5
    Cable pushdown1 × 12–15RPE 8.5

  2. Tue

    Nov 10

    Lower (strength)

    64 min
    ExerciseSets×RepsLoad
    Leg press4 × 8RPE 8.25
    Cable pull-through4 × 8–12RPE 8
    Smith machine split squat3 × 12–15RPE 8.5
    Seated leg curl2 × 12–15RPE 8.5
    Seated calf raise2 × 12–15RPE 8.5
    Cable crunch2 × 12–15RPE 8.5

  3. Thu

    Nov 12

    Upper (volume)

    64 min
    ExerciseSets×RepsLoad
    Shoulder press machine3 × 8RPE 8.25
    Lat pulldown3 × 8RPE 8.25
    Incline chest press machine3 × 8–12RPE 8
    Machine row3 × 8–12RPE 8
    Reverse pec deck2 × 12–15RPE 8.5
    Cable curl2 × 12–15RPE 8.5
    Cable pushdown1 × 12–15RPE 8.5

  4. Fri

    Nov 13

    Lower (volume)

    64 min
    ExerciseSets×RepsLoad
    45° back extension4 × 8RPE 8.25
    Hack squat4 × 8–12RPE 8
    Hip abduction machine3 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Seated leg curl2 × 12–15RPE 8.5
    Pallof press2 × 12–15RPE 8.5
07Block 2, week 3: RPE 971 hard sets71 sets
4 sessions

  1. Mon

    Nov 16

    Upper (strength)

    68 min
    ExerciseSets×RepsLoad
    Chest press machine3 × 6RPE 9.25
    Seated cable row3 × 6RPE 9.25
    Shoulder press machine3 × 8–12RPE 8
    Lat pulldown3 × 8–12RPE 8
    Machine lateral raise2 × 12–15RPE 8.5
    Cable curl2 × 12–15RPE 8.5
    Cable pushdown2 × 12–15RPE 8.5

  2. Tue

    Nov 17

    Lower (strength)

    68 min
    ExerciseSets×RepsLoad
    Leg press4 × 6RPE 9.25
    Cable pull-through4 × 8–12RPE 8
    Smith machine split squat3 × 12–15RPE 8.5
    Seated leg curl3 × 12–15RPE 8.5
    Seated calf raise2 × 12–15RPE 8.5
    Cable crunch2 × 12–15RPE 8.5

  3. Thu

    Nov 19

    Upper (volume)

    68 min
    ExerciseSets×RepsLoad
    Shoulder press machine3 × 6RPE 9.25
    Lat pulldown3 × 6RPE 9.25
    Incline chest press machine3 × 8–12RPE 8
    Machine row3 × 8–12RPE 8
    Reverse pec deck2 × 12–15RPE 8.5
    Cable curl2 × 12–15RPE 8.5
    Cable pushdown2 × 12–15RPE 8.5

  4. Fri

    Nov 20

    Lower (volume)

    64 min
    ExerciseSets×RepsLoad
    45° back extension4 × 6RPE 9.25
    Hack squat4 × 8–12RPE 8
    Hip abduction machine3 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Seated leg curl2 × 12–15RPE 8.5
    Pallof press2 × 12–15RPE 8.5
08Deload: 60% loads, fewer sets42 hard sets42 sets
4 sessions

  1. Mon

    Nov 23

    Upper (strength)

    45 min
    ExerciseSets×RepsLoad
    Chest press machine3 × 5RPE 6
    Seated cable row3 × 5RPE 6
    Shoulder press machine1 × 8–12RPE 6
    Lat pulldown1 × 8–12RPE 6
    Machine lateral raise1 × 12–15RPE 6
    Cable curl1 × 12–15RPE 6
    Cable pushdown1 × 12–15RPE 6

  2. Tue

    Nov 24

    Lower (strength)

    45 min
    ExerciseSets×RepsLoad
    Leg press3 × 5RPE 6
    Cable pull-through2 × 8–12RPE 6
    Smith machine split squat2 × 12–15RPE 6
    Seated leg curl2 × 12–15RPE 6
    Seated calf raise1 × 12–15RPE 6
    Cable crunch1 × 12–15RPE 6

  3. Thu

    Nov 26

    Upper (volume)

    42 min
    ExerciseSets×RepsLoad
    Shoulder press machine3 × 5RPE 6
    Lat pulldown2 × 5RPE 6
    Incline chest press machine1 × 8–12RPE 6
    Machine row1 × 8–12RPE 6
    Reverse pec deck1 × 12–15RPE 6
    Cable curl1 × 12–15RPE 6
    Cable pushdown1 × 12–15RPE 6

  4. Fri

    Nov 27

    Lower (volume)

    42 min
    ExerciseSets×RepsLoad
    45° back extension3 × 5RPE 6
    Hack squat2 × 8–12RPE 6
    Hip abduction machine2 × 12–15RPE 6
    Leg extension1 × 12–15RPE 6
    Seated leg curl1 × 12–15RPE 6
    Pallof press1 × 12–15RPE 6
09Block 3, week 1: RPE 774 hard sets74 sets
4 sessions

  1. Mon

    Nov 30

    Upper (strength)

    71 min
    ExerciseSets×RepsLoad
    Chest press machine4 × 10RPE 7.5
    Seated cable row3 × 10RPE 7.5
    Shoulder press machine3 × 8–12RPE 8
    Lat pulldown3 × 8–12RPE 8
    Machine lateral raise2 × 12–15RPE 8.5
    Cable curl2 × 12–15RPE 8.5
    Cable pushdown2 × 12–15RPE 8.5

  2. Tue

    Dec 1

    Lower (strength)

    71 min
    ExerciseSets×RepsLoad
    Leg press4 × 10RPE 7.5
    Cable pull-through4 × 8–12RPE 8
    Smith machine split squat3 × 12–15RPE 8.5
    Seated leg curl3 × 12–15RPE 8.5
    Seated calf raise3 × 12–15RPE 8.5
    Cable crunch2 × 12–15RPE 8.5

  3. Thu

    Dec 3

    Upper (volume)

    68 min
    ExerciseSets×RepsLoad
    Shoulder press machine3 × 10RPE 7.5
    Lat pulldown3 × 10RPE 7.5
    Incline chest press machine3 × 8–12RPE 8
    Machine row3 × 8–12RPE 8
    Reverse pec deck2 × 12–15RPE 8.5
    Cable curl2 × 12–15RPE 8.5
    Cable pushdown2 × 12–15RPE 8.5

  4. Fri

    Dec 4

    Lower (volume)

    68 min
    ExerciseSets×RepsLoad
    45° back extension4 × 10RPE 7.5
    Hack squat4 × 8–12RPE 8
    Hip abduction machine3 × 12–15RPE 8.5
    Leg extension3 × 12–15RPE 8.5
    Seated leg curl2 × 12–15RPE 8.5
    Pallof press2 × 12–15RPE 8.5
10Block 3, week 2: RPE 877 hard sets77 sets
4 sessions

  1. Mon

    Dec 7

    Upper (strength)

    74 min
    ExerciseSets×RepsLoad
    Chest press machine4 × 8RPE 8.5
    Seated cable row4 × 8RPE 8.5
    Shoulder press machine3 × 8–12RPE 8
    Lat pulldown3 × 8–12RPE 8
    Machine lateral raise2 × 12–15RPE 8.5
    Cable curl2 × 12–15RPE 8.5
    Cable pushdown2 × 12–15RPE 8.5

  2. Tue

    Dec 8

    Lower (strength)

    71 min
    ExerciseSets×RepsLoad
    Leg press4 × 8RPE 8.5
    Cable pull-through4 × 8–12RPE 8
    Smith machine split squat3 × 12–15RPE 8.5
    Seated leg curl3 × 12–15RPE 8.5
    Seated calf raise3 × 12–15RPE 8.5
    Cable crunch2 × 12–15RPE 8.5

  3. Thu

    Dec 10

    Upper (volume)

    71 min
    ExerciseSets×RepsLoad
    Shoulder press machine4 × 8RPE 8.5
    Lat pulldown3 × 8RPE 8.5
    Incline chest press machine3 × 8–12RPE 8
    Machine row3 × 8–12RPE 8
    Reverse pec deck2 × 12–15RPE 8.5
    Cable curl2 × 12–15RPE 8.5
    Cable pushdown2 × 12–15RPE 8.5

  4. Fri

    Dec 11

    Lower (volume)

    71 min
    ExerciseSets×RepsLoad
    45° back extension4 × 8RPE 8.5
    Hack squat4 × 8–12RPE 8
    Hip abduction machine3 × 12–15RPE 8.5
    Leg extension3 × 12–15RPE 8.5
    Seated leg curl3 × 12–15RPE 8.5
    Pallof press2 × 12–15RPE 8.5
11Block 3, week 3: RPE 980 hard sets80 sets
4 sessions

  1. Mon

    Dec 14

    Upper (strength)

    74 min
    ExerciseSets×RepsLoad
    Chest press machine4 × 6RPE 9.5
    Seated cable row4 × 6RPE 9.5
    Shoulder press machine3 × 8–12RPE 8
    Lat pulldown3 × 8–12RPE 8
    Machine lateral raise2 × 12–15RPE 8.5
    Cable curl2 × 12–15RPE 8.5
    Cable pushdown2 × 12–15RPE 8.5

  2. Tue

    Dec 15

    Lower (strength)

    74 min
    ExerciseSets×RepsLoad
    Leg press4 × 6RPE 9.5
    Cable pull-through4 × 8–12RPE 8
    Smith machine split squat3 × 12–15RPE 8.5
    Seated leg curl3 × 12–15RPE 8.5
    Seated calf raise3 × 12–15RPE 8.5
    Cable crunch3 × 12–15RPE 8.5

  3. Thu

    Dec 17

    Upper (volume)

    74 min
    ExerciseSets×RepsLoad
    Shoulder press machine4 × 6RPE 9.5
    Lat pulldown4 × 6RPE 9.5
    Incline chest press machine3 × 8–12RPE 8
    Machine row3 × 8–12RPE 8
    Reverse pec deck2 × 12–15RPE 8.5
    Cable curl2 × 12–15RPE 8.5
    Cable pushdown2 × 12–15RPE 8.5

  4. Fri

    Dec 18

    Lower (volume)

    74 min
    ExerciseSets×RepsLoad
    45° back extension4 × 6RPE 9.5
    Hack squat4 × 8–12RPE 8
    Hip abduction machine3 × 12–15RPE 8.5
    Leg extension3 × 12–15RPE 8.5
    Seated leg curl3 × 12–15RPE 8.5
    Pallof press3 × 12–15RPE 8.5
12Test week: rep-max check + deload48 hard sets48 sets
4 sessions

  1. Mon

    Dec 21

    Upper (strength)

    48 min
    ExerciseSets×RepsLoad
    Chest press machine3 × AMRAP1 set to RPE 9
    Seated cable row3 × AMRAP1 set to RPE 9
    Shoulder press machine2 × 8–12RPE 7
    Lat pulldown1 × 8–12RPE 7
    Machine lateral raise1 × 12–15RPE 7
    Cable curl1 × 12–15RPE 7
    Cable pushdown1 × 12–15RPE 7

  2. Tue

    Dec 22

    Lower (strength)

    48 min
    ExerciseSets×RepsLoad
    Leg press3 × AMRAP1 set to RPE 9
    Cable pull-through2 × 8–12RPE 7
    Smith machine split squat2 × 12–15RPE 7
    Seated leg curl2 × 12–15RPE 7
    Seated calf raise2 × 12–15RPE 7
    Cable crunch1 × 12–15RPE 7

  3. Thu

    Dec 24

    Upper (volume)

    48 min
    ExerciseSets×RepsLoad
    Shoulder press machine3 × AMRAP1 set to RPE 9
    Lat pulldown3 × AMRAP1 set to RPE 9
    Incline chest press machine2 × 8–12RPE 7
    Machine row1 × 8–12RPE 7
    Reverse pec deck1 × 12–15RPE 7
    Cable curl1 × 12–15RPE 7
    Cable pushdown1 × 12–15RPE 7

  4. Fri

    Dec 25

    Lower (volume)

    48 min
    ExerciseSets×RepsLoad
    45° back extension3 × AMRAP1 set to RPE 9
    Hack squat2 × 8–12RPE 7
    Hip abduction machine2 × 12–15RPE 7
    Leg extension2 × 12–15RPE 7
    Seated leg curl2 × 12–15RPE 7
    Pallof press1 × 12–15RPE 7

The numbers

About this plan

A 4-day upper lower split aimed at muscle growth: this gym machine workout plan lasts 12 weeks and cycles 4 session types. Week 1 has 58 hard sets, week 6 68 sets, week 11 80.

Upper (strength) opens week 1 with Chest press machine 3 × 10, then Seated cable row 3 × 10, of 58 sets that week. Across 744 total sets you meet 21 exercises, main lifts at 10/8/6 reps on 4 days. With machines only, RPE sets the load across all 744 sets.

Week 4 (38 sets) and week 8 (42 sets) are lighter; week 12 (48 sets) retests rep maxes on the upper lower rotation.

Loading weeks average 60, 68 and 77 sets block by block.

Weeks 1–4 run 58, 60, 63 and 38 sets. Weeks 9–12: 74, 77, 80, 48 sets. Between 0 and 4 key sessions sit in each week — 40 in total. Week 1 exercises include Chest press machine, Seated cable row, Shoulder press machine, Lat pulldown and Machine lateral raise.

Questions

FAQ

How many sets a week is the gym machine workout plan?

From 58 to 80 hard machines sets a week; 744 over 12 weeks.

How is the gym machine workout plan laid out?

4 machines sessions a week; 744 sets over 12 weeks, starting at 58.

Do I need a gym for the gym machine workout plan?

No — machines covers all 21 exercises and 744 sets.

When are the deload weeks in the gym machine workout plan?

Every fourth week: 4 and 8, dropping to 38 and 42 machines sets.

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