This training plan breaks down the various muscle groups across five days of the week, with a focus on thoroughly working each area. The plan includes machine-based exercises primarily geared toward hypertrophy, or muscle growth. The repetitions and sets are in the ideal range for hypertrophy (8-12 repetitions), making it effective for both beginners and intermediates. Supplemented with tips and detailed guidance, this plan helps you perform the exercises with proper technique.
Day 1: Chest
- Machine Chest Press
- 3×10-12 reps
- Tips: Focus on engaging the chest muscles. Keep your shoulders stable and avoid letting them move forward during the exercise.
- Alternative: Dumbbell chest press on bench or Smith machine.
- Machine Fly
- 4×10-12 reps
- Tips: Ensure a full stretch and contraction of the chest. Slightly bend your elbows and avoid letting your shoulders take over.
- Alternative: Dumbbell fly.
- Incline Chest Press (Machine)
- 4×8-10 reps
- Tips: Adjust the machine so the upper chest is activated at the end of the movement. Keep your back straight and avoid arching your lower back.
- Pec Deck Machine (Chest Contraction)
- 3×10-12 reps
- Tips: Aim for maximum contraction at the end of the movement, but don’t let your elbows pull too far back, which can strain the shoulders.
Day 2: Back
- Wide Grip Lat Pulldown (Machine)
- 4×10-12 reps
- Tips: Keep your back straight and pull the bar to your chest, activating the lats. Avoid using your arms to pull the weight.
- Alternative: Dumbbell or cable pulldown.
- T-Bar Row (Machine)
- 4×8-10 reps
- Tips: Focus on the lower back and pulling the shoulder blades together. Pull the bar to your navel and avoid excessive forward lean.
- Alternative: Dumbbell row or one-arm cable row.
- Seated Row (Machine)
- 3×10-12 reps
- Tips: Sit upright and slowly pull the handles to your chest, fully engaging your shoulder blades. Slowly release your arms at the end of the movement.
- Close Grip Pulldown (Cable)
- 3×12 reps
- Tips: A close grip targets the middle back. Pull the bar to your chest while keeping your elbows close to your body.
Day 3: Shoulders
- Shoulder Press (Machine)
- 4×8-10 reps
- Tips: Focus on back stability and avoid straining your neck. Keep your elbows in line with your shoulders.
- Alternative: Dumbbell or Smith machine shoulder press.
- Lateral Raise (Machine)
- 4×10-12 reps
- Tips: Maintain control of the movement and avoid lifting too quickly to target the middle shoulder. Do not lift your shoulders toward your ears.
- Alternative: Dumbbell lateral raise.
- Rear Delt Raise (Machine)
- 4×12 reps
- Tips: Adjust the machine to focus on the rear shoulder. Avoid letting your traps take over.
- Alternative: Dumbbell rear delt raise.
- Arnold Shoulder Press (Machine)
- 3×10 reps
- Tips: This exercise stimulates all parts of the shoulder. Keep the weight controlled throughout the movement.
Day 4: Arms (Biceps, Triceps)
- Bicep Curl (Machine)
- 4×8-10 reps
- Tips: Keep your elbows stable and avoid using your shoulders.
- Alternative: Scott bench curl machine or single-arm dumbbell curl.
- Tricep Pushdown (Cable)
- 4×10-12 reps
- Tips: Keep your wrist straight, and fully engage your triceps. Stabilize your elbows.
- Single-Arm Cable Bicep Curl
- 3×10 reps per arm
- Tips: Stand close to the machine and keep your elbow next to your body.
- Tricep Extension (Machine)
- 3×12 reps
- Tips: Focus on tricep contraction and avoid using too much weight to protect the elbows.
Day 5: Legs
- Leg Press (Machine)
- 4×10-12 reps
- Tips: Adjust foot position to engage both the quads and glutes. Avoid letting your knees extend past your toes.
- Alternative: Squat machine.
- Leg Extension (Machine)
- 4×12 reps
- Tips: Keep your knee stable and slowly lower your leg to maximize quad engagement.
- Leg Curl (Lying Machine)
- 4×10 reps
- Tips: Keep your hips stable and fully contract your hamstrings.
- Calf Raise (Machine)
- 4×15 reps
- Tips: Achieve maximum stretch in your calves with a short hold at the top. Lower your foot slowly.
Days 6 and 7: Rest
On these days, focus on recovery and proper nutrition. Ensure you make the most of rest days and monitor your protein intake to support muscle regeneration.
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Day 1: Chest (Increasing Intensity - Introducing Supersets)
- Machine Chest Press
4×8-10 reps
Tips: Focus on slow, controlled movements. Maintain tension in the chest muscles throughout, and don’t allow the weight to rest on the way down.
Alternative: Smith machine chest press.
Progression: Increased to 4 sets from last week’s 3 sets to boost training volume.
- Machine Fly
4×12 reps
Tips: Slow down the movement during the fly, focusing on maximum stretch and contraction of the muscle. Avoid swinging the weight.
Alternative: Dumbbell fly.
Progression: Increased reps from 10 to 12 as an extra challenge.
- Incline Chest Press on Machine
4×8-10 reps
Tips: Focus on the upper chest and control the weight on the way down.
Alternative: Incline dumbbell press.
Progression: Narrowed rep range to allow for heavier weights.
- Pec Deck + Machine Chest Press (Superset)
3×12 reps Pec Deck + 3×10 reps Machine Chest Press
Tips: Supersets are used to increase intensity with no rest between exercises, maximizing chest muscle load.
Progression: Added supersets to increase intensity and challenge.
Day 2: Back (Multiple Grips and Angles for Complete Back Training)
- Wide-Grip Lat Pulldown
4×10-12 reps
Tips: Keep your back straight and engage your lats fully by squeezing your shoulder blades.
Alternative: Assisted pull-ups.
Progression: Increased reps to further load the lats.
- T-Bar Row on Machine
4×10 reps
Tips: Keep your elbows close to the body and control the bar back to starting position.
Alternative: Dumbbell rows.
Progression: Steady reps with a higher weight.
- Wide-Grip Seated Cable Row
4×10-12 reps
Tips: Wide grip targets the upper and outer back. Avoid momentum; control the movement.
Alternative: Single-arm cable row.
- Back Extension + Close-Grip Pull-Up (Superset)
3×12 reps Back Extension + 3×8-10 reps Close-Grip Pull-Up
Tips: Superset allows varied stimulation; close-grip focuses on the lower back.
Progression: Increased intensity with supersets and added muscle tension.
Day 3: Shoulders (Muscle Exhaustion)
- Machine Shoulder Press
4×8-10 reps
Tips: Keep your back straight; avoid using your lower back to lift.
Alternative: Smith machine press.
Progression: Increased sets and weight for muscle exhaustion.
- Machine Lateral Raise
4×12-15 reps
Tips: Use lighter weights for higher reps; focus on muscle contraction.
Alternative: Dumbbell lateral raise.
Progression: Increased reps to enhance muscle saturation.
- Rear Delt Machine
4×12 reps
Tips: Adjust the machine to target the rear delts, and maintain tension.
Alternative: Rear delt raise with dumbbells.
- Arnold Shoulder Press + Cable Lateral Raise (Superset)
3×10 Arnold Press + 3×15 Cable Lateral Raise
Tips: Arnold press targets full shoulder activation; cable lateral raises add extra tension.
Progression: Superset to maximize intensity and create a burn in the muscles.
Day 4: Arms (Increased Focus on Biceps and Triceps Synergy)
- Bicep Curl Machine
4×8-10 reps
Tips: Keep your elbows stable and avoid engaging your shoulders.
Alternative: Preacher curl with dumbbells.
- Tricep Pushdown on Cable
4×10-12 reps
Tips: Keep your wrists straight, focusing on tricep contraction.
Progression: Increased reps for greater load.
- Single-Arm Cable Curl
3×12 reps
Tips: Keep your posture upright and elbows in a fixed position.
Progression: Cable version keeps constant muscle tension.
- Tricep Press Machine + Hammer Curl on Cable (Superset)
3×12 Tricep Press + 3×10 Hammer Curl
Tips: Focus on maximum contraction at the end of each movement.
Progression: Superset to enhance bicep and tricep muscle tension.
Day 5: Legs (Muscle Activation and Maximal Load)
- Machine Squat
4×10 reps
Tips: Keep your back straight and squat to full depth.
Alternative: Hack squat machine.
- Leg Curl Machine
4×12-15 reps
Tips: Slowly lower the weight and keep your hamstrings engaged.
Progression: Increased reps to boost endurance and muscle stamina.
- Leg Press Machine
4×10 reps
Tips: Foot position affects muscle focus; try varying angles.
Progression: Increased sets for added volume.
- Calf Press Machine
4×15 reps
Tips: Keep your feet stable and fully extend at the end.
Progression: Higher reps for maximal calf activation.
Day 6-7: Rest Days
Rest days are essential for recovery and progress.
Ensure adequate water intake and focus on nutrition, especially protein intake and quality sleep.
1st Day: Chest (Supersets and Drop Sets for Muscle Growth)
Machine Chest Press
- Sets/Reps: 5×8-10
- Tips: Increase the weight compared to the previous week and keep controlled movements. Maintain constant tension in the chest muscles.
- Alternative: Smith machine for added stability.
- Progression: One extra set compared to last week to increase muscle load.
Machine Fly (Drop Set)
- Sets/Reps: 4×12, then 8 reps with lighter weight (drop set)
- Tips: At the end of the reps, immediately lower the weight and do an additional 8 reps. This maximizes muscle fatigue.
- Alternative: Dumbbell fly.
Incline Chest Press Machine + Pec Deck (Superset)
- Sets/Reps: 4×10 incline press + 4×12 Pec Deck
- Tips: The incline press focuses on the upper chest. Immediately switch to the next exercise without resting.
- Progression: Supersets increase intensity and muscle tension.
Cable Fly for Chest
- Sets/Reps: 4×12-15
- Tips: Focus on squeezing the chest at the end of each rep. Slowly return the weight to the starting position.
- Alternative: Dumbbell press in the free weights area.
- Progression: Increased reps to ensure muscle fatigue and growth.
2nd Day: Back (Focusing on Maximum Muscle Fatigue)
Wide Grip Pulldown
- Sets/Reps: 5×10-12
- Tips: Focus on back stability and slow, controlled movements. Use your lats, not arms, to pull.
- Alternative: Pull-up machine.
- Progression: Added one extra set to increase back muscle load.
T-Bar Row Machine
- Sets/Reps: 4×8-10
- Tips: Keep elbows close to your body and slowly return the weight to the starting position.
- Alternative: Dumbbell rows.
Seated Row Narrow Grip + Wide Grip Row Machine (Superset)
- Sets/Reps: 4×10 narrow grip + 4×12 wide grip
- Tips: Focus on squeezing shoulder blades at the top of the movement. Switch to the next exercise without resting.
- Progression: Superset engages the back from a new angle.
Cable Back Extension
- Sets/Reps: 4×15
- Tips: Slow down the movement on extension, focusing on the lower back. Hold the contraction at the end.
- Alternative: Hyperextension on a bench.
- Progression: Increased reps for endurance building.
3rd Day: Shoulders (Complete Muscle Exhaustion)
Shoulder Press Machine
- Sets/Reps: 5×8-10
- Tips: Use heavier weight but keep movements slow and controlled.
- Alternative: Smith machine shoulder press.
Lateral Raise Machine (Drop Set)
- Sets/Reps: 4×12, then 8 reps with lighter weight (drop set)
- Tips: Feel the full stretch and contraction of the muscle during lateral raises.
- Progression: Drop set maximizes muscle fatigue.
Rear Delt Machine + Cable Lateral Raise (Superset)
- Sets/Reps: 4×12 rear delt + 4×15 cable lateral raise
- Tips: Cable lateral raise provides continuous tension on the shoulders.
- Progression: Superset to increase shoulder exhaustion.
Front Dumbbell Raise
- Sets/Reps: 4×12
- Tips: Slowly raise dumbbells to eye level, avoiding jerking.
- Alternative: Cable front raise.
- Progression: New exercise to isolate the front deltoid.
4th Day: Arms (Intense Stimulation for Biceps and Triceps)
Bicep Curl Machine
- Sets/Reps: 5×8-10
- Tips: Avoid swinging, keeping your elbows stable.
- Progression: Extra set for increased muscle load.
Tricep Pushdown Cable
- Sets/Reps: 5×10-12
- Tips: Keep elbows steady, avoiding sideways movement.
- Progression: Added set for muscle fatigue.
Hammer Curl Cable (Drop Set)
- Sets/Reps: 4×10, then 8 reps with lighter weight (drop set)
- Tips: Focus on the outer part of the bicep, and move slowly.
- Progression: Drop set for greater fatigue.
Tricep Push Machine + Seated Dumbbell Curl (Superset)
- Sets/Reps: 4×12 tricep push + 4×10 seated bicep curl
- Tips: Focus on each muscle individually, switching exercises without resting.
- Progression: Superset to increase intensity.
5th Day: Legs (Maximum Load)
Machine Squats
- Sets/Reps: 5×10
- Tips: Keep your back straight and aim for full squat depth.
- Alternative: Hack squat.
Leg Curl Machine (Drop Set)
- Sets/Reps: 4×12, then 8 reps with lighter weight (drop set)
- Tips: Focus on hamstrings.
- Progression: Drop set to maximize muscle fatigue.
Leg Press Machine
- Sets/Reps: 4×12
- Tips: Try different foot positions to engage different muscle groups.
- Progression: Increased reps.
Calf Raise Machine
- Sets/Reps: 4×15
- Tips: Squeeze calves at the top of the movement.
- Progression: Higher reps for endurance.
6th-7th Day: Rest
- Importance: Rest and recovery remain crucial for optimal muscle growth and performance.
Day 1: Chest (High Volume Load and Intensity Increase)
Machine Bench Press (Wave Loading Technique)
- Round 1: 4×6 reps with heavy weight, 2 minutes rest
- Round 2: 4×8 reps with moderate weight, 90 seconds rest
- Round 3: 4×10 reps with lighter weight, 60 seconds rest
Tips: Focus on an even tempo and hold the weight briefly at the end of the movement. Wave loading enhances strength and muscle endurance.
Progression: Gradually increase the reps and load.
Machine Fly (Focusing on the Eccentric Phase)
- 4×10-12 reps, lower the weight slowly
Tips: The eccentric (negative) phase should be 3-4 seconds long. This ensures maximum tension on the chest muscles.
Incline Dumbbell Press + Pec Deck (Superset)
- 4×8-10 reps incline press + 4×12 Pec Deck
Tips: Switch immediately to the Pec Deck without resting. This superset increases muscle tension and chest muscle fatigue.
Cable Fly (Cross Pulley)
- 4×15 reps
Tips: The cable cross fly allows for full contraction of the chest muscles. Slowly release the weight back and focus on stretching the muscles.
Day 2: Back (Increasing Volume and Partial Reps)
Wide-Grip Pulldown
- 5×6-8 reps with heavy weight + 3 partial reps at the end of each set
Tips: The partial reps ensure your back muscles are fully exhausted.
T-Bar Row (Wave Loading)
- Round 1: 4×8 reps with moderate weight, 90 seconds rest
- Round 2: 4×10 reps with lighter weight, 60 seconds rest
Tips: Keep your elbows close to your torso and focus on your back muscles rather than your arms.
Seated Row + Wide-Grip Row Machine (Superset)
- 4×10 reps narrow-grip row + 4×12 wide-grip row
Tips: Don’t let the weight return fully to the starting position to maintain muscle tension.
Back Extension on Cable
- 4×15-20 reps
Tips: Back extensions strengthen the lower back. Slow down the movement to fully exhaust the muscles.
Day 3: Shoulders (Focused Training and Supersets)
Machine Shoulder Press (Increase Weight Each Set)
- 4×6-8 reps, increase weight each set
Tips: Focus on the front shoulder muscles. Hold the weight at the end of the movement for one second.
Lateral Raise on Machine (Drop Set)
- 4×10-12 reps, followed by 8 reps with lighter weight (drop set)
Tips: Keep a slight bend in your elbows and slowly return the weight to the starting position.
Rear Delt Machine + Cable Lateral Raise (Superset)
- 4×12 reps on rear delt machine + 4×15 reps cable lateral raise
Tips: Cable lateral raises maintain constant tension on the shoulder muscles.
Front Raise with Dumbbell (Partial Reps)
- 4×15 reps, followed by 5 partial reps at the end of each set
Tips: Partial reps increase exhaustion and stimulation of the front delts.
Day 4: Arms (Focus on Bicep and Tricep Fatigue)
Bicep Curl Machine (Drop Set and Partial Reps)
- 4×8-10 reps, followed by 6 reps with lighter weight (drop set)
Tips: Use partial reps on the last reps for maximum fatigue.
Tricep Pushdown on Cable (Superset)
- 4×10 tricep pushdowns + 4×15 bodyweight dips
Tips: Dips ensure maximum tricep exhaustion.
Hammer Curl on Cable + Hammer Curl with Dumbbell (Superset)
- 4×10-12 reps on cable + 4×10 with dumbbell
Tips: Hammer grip helps build thickness in the arm muscles.
Tricep Push on Machine
- 4×15 reps
Tips: Slow down the movement to increase the load on the lower triceps.
Day 5: Legs (Focused Workout for the Entire Lower Body)
Machine Squat (Wave Loading)
- Round 1: 4×6 reps with heavy weight, 2 minutes rest
- Round 2: 4×8 reps with moderate weight, 90 seconds rest
- Round 3: 4×10 reps with lighter weight, 60 seconds rest
Tips: Focus on stability and depth in the movement.
Leg Curl on Machine (Drop Set)
- 4×12 reps, then 8 reps with lighter weight (drop set)
Tips: Slow down the eccentric phase for greater load on the hamstrings.
Leg Press Machine (Various Foot Positions)
- 4×15 reps
Tips: Try narrow, wide, and middle foot positions to target different parts of the legs.
Calf Raise on Machine
- 4×20 reps
Tips: Slow down the movement and hold the contraction.
Days 6-7: Rest
Rest is crucial for recovery and preparation for the next week’s training.
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