Machine Only

A hypertrophy-focused plan built around machines and cable stations, without exercises using a free barbell or dumbbells. The 2- and 3-day options are full-body plans for beginners; the 4-day option uses an upper/lower split for intermediate trainees. All weighted exercises use double progression: first increase reps within the assigned range, then increase the load. The 4-day option also uses a Smith machine.

Who is this plan for?

• Beginners who train two or three days per week and deliberately want to avoid exercises using a free barbell or dumbbells
• Intermediate trainees who want to train four days per week with an upper/lower split
• Access to a well-equipped gym with machines and cable stations; the 4-day option also requires a Smith machine
• Goal: muscle growth with a simple, consistent progression system on guided equipment

How it works

• Three options: 2-day full body with lower weekly volume, 3-day full body as the standard option, and 4-day upper/lower with higher volume for intermediate trainees.
• Double progression: First increase reps within the assigned range. Once you reach the top of the range on every set, increase the load and build back up from the lower end.
• Rep ranges: Depending on the exercise, the target range is 8–12, 10–12, 10–15, or 12–15 reps.
• Load increases: Load increments are configured for each exercise and shown in your selected weight unit.
• Deload: After two consecutive failed attempts, progression reduces the load by 10% and resets the rep target to the lower end of its range.

Pros & Limitations

Muscles trained

Avg. hits per week · Primary 1.0 · Secondary 0.5

Variant