Beginner machine routine (4 days)
A 4-day beginner routine on guided machines with 3 sets per exercise, to start at the gym safely, learn the movements and build a base.
| Days per week | 4 |
| Session length | ≈ 60 min |
| Avoids loading | Ankle |
Use this routine in GymTracking
This is an adaptation routine for your first weeks at the gym, or for coming back after a break. It uses guided machines, which set the path of the movement and let you focus on feeling the muscle without worrying about balance. It avoids impact and exercises that load the ankle.
How it is organized
- Day 1, push & core: chest, shoulders and triceps.
- Day 2, legs & glutes: all on machines, no squats.
- Day 3, pull & core: back and biceps.
- Day 4, full body & cardio: a general circuit with cycling at the end.
Leave at least one rest day between days 2 and 4 if you can: for example Monday, Tuesday, Thursday and Friday.
How to start
- For the first two weeks, choose weights that leave 3 or 4 reps in the tank at the end of each set. The priority is learning to adjust each machine and use the full range of motion.
- From week three, increase the weight until the last reps feel hard.
- Once you complete all 3 sets at the top of the rep range, move up one weight step.
After this routine
After 6 to 8 weeks of consistency, you will be ready for a higher-volume routine, such as the low-impact glutes & legs plan or the 4-day upper / lower split if you want to add free weights.
Day 1: Push & core
| Exercise | Suggested sets |
|---|---|
| Machine chest press | 3 × 12 |
| Machine shoulder press | 3 × 12 |
| Pec deck fly | 3 × 15 |
| Cable triceps pushdown | 3 × 15 |
| Dumbbell lateral raise | 3 × 15 |
| Machine crunch | 3 × 20 |
Day 2: Legs & glutes
| Exercise | Suggested sets |
|---|---|
| Leg extension | 3 × 15 |
| Leg curl (seated or lying) | 3 × 15 |
| Hip abduction machine | 3 × 15 |
| Hip adduction machine | 3 × 15 |
| Machine hip thrust | 3 × 12 |
| Dead bug | 3 × 10-12 per side |
Day 3: Pull & core
| Exercise | Suggested sets |
|---|---|
| Lat pulldown | 3 × 12 |
| Seated machine row | 3 × 12 |
| Single-arm cable row | 3 × 12 |
| Biceps curl (machine or seated dumbbell) | 3 × 15 |
| Face pull | 3 × 15 |
| Standing cable crunch | 3 × 20 |
Day 4: Full body & cardio
| Exercise | Suggested sets |
|---|---|
| Leg extension | 3 × 15 |
| Leg curl (seated or lying) | 3 × 15 |
| Machine hip thrust | 3 × 12 |
| Machine chest press | 3 × 12 |
| Seated machine row | 3 × 12 |
| Stationary bike | 20-30 min |
Copy it to your account: swap exercises, log your sets and see your calendar.
Use this routine in GymTrackingIf you have an injury, pain or a medical condition, check with a professional before doing this exercise.