PlanByWeek

Gym Machine Workout Plan

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

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

Weeks 2–12 locked

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Billing period

Annual works out at $6.58 a month

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02Block 1, week 2: RPE 860 hard sets60 sets
03Block 1, week 3: RPE 963 hard sets63 sets
04Deload: 60% loads, fewer sets38 hard sets38 sets
05Block 2, week 1: RPE 765 hard sets65 sets
06Block 2, week 2: RPE 868 hard sets68 sets
07Block 2, week 3: RPE 971 hard sets71 sets
08Deload: 60% loads, fewer sets42 hard sets42 sets
09Block 3, week 1: RPE 774 hard sets74 sets
10Block 3, week 2: RPE 877 hard sets77 sets
11Block 3, week 3: RPE 980 hard sets80 sets
12Test week: rep-max check + deload48 hard sets48 sets

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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