Total Body Workout with Weight Machines

Who this is for

Busy gyms, new lifters, or anyone who wants a complete session without a barbell. Do it three days a week with a day between. Walk on the other days.

The session (about 50 minutes)

1. Leg press — 3 × 8–12
2. Chest press — 3 × 8–12
3. Seated row — 3 × 8–12
4. Hamstring curl — 2 × 10–15
5. Pulldown — 2 × 8–12
6. Shoulder press machine — 2 × 8–12
7. Plank or back extension — 2 hard sets

Rest 2 minutes on the first three, 90 seconds on the rest. Leave 1–2 reps in the tank. When you hit 12 with that buffer, raise the stack one plate next time. That is the whole progression.

Swaps

No leg press? Hack squat or goblet squat. No row? One-arm dumbbell row. See the machine map and the barbell version: full-body plan.

Reviewed September 2026. Not medical advice.