Machine-Only 4-Day Full Body Workout Routine (with PDF)

Gyms all around the world are investing in getting top-of-the-line exercise machines. You can take advantage of that by using them to accomplish your health and fitness goals.

Many studies have concluded that both free weights and machine-based resistance training can yield similar results in terms of strength and hypertrophy gains ^[1]. In fact, there are some added advantages to using only machines for exercising.

For one, the range of motion will be fixed, keeping you safe from potential injuries. It can also aid your rehabilitation and recovery journey.

There are numerous other benefits of following such a workout routine. As such, we have developed the most comprehensive full-body gym equipment workout plan to help you maximize your gains.

Machine-Only 4-Day Full-Body Workout Routine

There are many ways to structure a machine-based workout routine. People often pair different muscle groups together and devise training splits like the Push-Pull-Leg (PPL) split or the BRO split.

But what we are going for is something more conventional and perhaps even more effective – full-body workout plans.

According to research, two full-body training sessions per week will generate the same hypertrophy and strength gains as any other four-day split routine as long as the volume and intensity of the workout remain the same ^[2].

Another study confirmed this finding and indicated that full-body workouts are more effective than traditional split programs for improving muscular strength ^[3].

Keeping in mind the scientifically proven benefits of such routines, we have devised the ultimate full-body machine workout plan to help you become fitter, bigger, and stronger. Our routine will require 4 training sessions per week, leaving plenty of time in between for your muscles to rest and recover.

By following this program, you will combine the benefits of a machine-only plan with the many advantages of total body routines.

So, without further ado, let’s dive straight into our ultimate full-body gym machine workout!

Day 1

The first day of our machine-only full-body workout program will focus on simple but effective movements.

We have exercises like squats, and calf raises to engage the lower-body muscles. Similarly, compound exercises like chest presses and lat pulldowns are placed strategically to activate multiple muscle groups at once.

Throughout the routine, you will alternate between different muscle groups. For example, you will start by engaging your glutes, hamstrings, and quadriceps. You will then move on to working your pectoralis major and delts, giving your leg muscles some time to recover.

Keep in mind that full-body workouts might be too taxing for beginners. As such, there should be sufficient rest in between two consecutive sets and exercises. Studies indicate that when lifting 50-90% of your 1RM (1 Rep-Maximum), there should be 3-5 minutes of rest between two consecutive sets for optimal performance ^[4].

Here is the complete day one routine of our full-body workout:

• Smith machine squat: 3 sets x 10-15 reps
• Machine chest press: 3 sets x 10-15 reps
• Machine shoulder press: 3 sets x 10-15 reps
• Cable tricep pushdown: 3 sets x 10-15 reps
• Wide grip lat pulldown: 3 sets x 10-15 reps
• Cable bicep curl: 3 sets x 10-15 reps
• Ab coaster machine: 3 sets x 10-15 reps
• Seated calf raise: 3 sets x 10-15 reps

Day 2

On the second day of our gym machine full-body workout routine, we switch up the exercises to improve variety. The variations also help target muscle groups that only played an accessory role on the first day.

Moreover, studies conclude that exercise variation on a session-to-session basis can help improve muscular adaptation while keeping you motivated to work out daily ^[5].

We replace the squats with leg presses, an exercise that focuses more on the quads than the glutes and hamstrings. Similarly, the chest press will now be performed on an inclined plane to focus on upper chest development.

Other exercises like lateral raises can help improve shoulder width by isolating the lateral deltoids. Finally, you will be performing ab crunches, which focuses more on abdominal muscles instead of engaging your entire core (which was the case with the ab coaster machine used on day 1).

Here is the complete day two routine:

• Leg press machine: 3 sets x 10-15 reps
• Incline smith machine chest press: 3 sets x 10-15 reps
• Leaning cable lateral raises: 3 sets x 10-15 reps
• Cable overhead tricep extension: 3 sets x 10-15 reps
• Chest-supported row machine: 3 sets x 10-15 reps
• Preacher curl machine: 3 sets x 10-15 reps
• Ab crunch machine: 3 sets x 10-15 reps
• Smith machine shrug: 3 sets x 10-15 reps

Day 3

On the third training session of our full-body 4-day gym machine workout plan, we will be performing similar compound exercises but with slight twists.

For example, we begin with the leg extension machine for further development of lower body muscles. We will also be performing the bench press on a declined platform to improve the development of our lower chest region.

Similarly, front delt raises can complement the shoulder workout well by isolating and activating the front deltoids. Cable tricep kickbacks and rows target tricep isolation and back isolation, respectively. Cable rope hammer curls, on the other hand, work on the biceps.

Finally, we have calf raises to build the calves and cable crunches to provide complete core engagement.

Here is the complete routine for day three:

• Leg extension machine: 3 sets x 10-15 reps
• Smith machine decline bench press: 3 sets x 10-15 reps
• Cable front delt raise: 3 sets x 10-15 reps
• Cable tricep kickbacks: 3 sets x 10-15 reps
• Cable row: 3 sets x 10-15 reps
• Cable rope hammer curls: 3 sets x 10-15 reps
• Cable crunches: 3 sets x 10-15 reps
• Seated calf raise: 3 sets x 10-15 reps

Day 4

We are now moving on to the final day of our gym machine 4-day full body workout program.

The session will start with a few sets of lying curl machines, excellent for targeting the hamstrings and other accessory muscles in the region.

We will move back to the simple machine presses performed on a flat surface for active development in the chest region.

Cable face pulls or reverse pec deck flys, target the rear deltoids while also engaging the upper back muscles. Underhand tricep pushdowns offer a more complicated movement to increase the amount of tricep activation during the exercise.

Straight-arm lat pulldowns are excellent for targeting the back muscles and the lats. High cable curls are for isolating the biceps, whereas hanging leg raises provide a very effective solution for engaging the entire core.

Remember that since you’re using machines instead of free weights, your body and core muscles aren’t working too hard to keep you stable. As such, you should never skip the core and abdominal exercises included in these routines.

• Lying leg curl machine: 3 sets x 10-15 reps
• Machine chest press: 3 sets x 10-15 reps
• Cable face pulls/reverse pec deck fly: 3 sets x 10-15 reps
• Cable underhand tricep pushdown: 3 sets x 10-15 reps
• Straight arm lat pulldown: 3 sets x 10-15 reps
• High cable curl: 3 sets x 10-15 reps
• Hanging leg raises machine: 3 sets x 10-15 reps
• Smith machine shrug: 3 sets x 10-15 reps

Machine-Only 4-Day Full-Body Workout PDF

Full-body workouts can be really effective for building strength, as multiple studies have demonstrated. However, they can also be very taxing, especially if you don’t structure your workouts strategically.

To help you with that, we have devised the most efficient machine-only 4-day full-body workout plan that you can follow.

You can download the workout routine by clicking on the button below. The file is available in PDF format and can easily be downloaded and printed.

Don’t miss:

Machine Only 3 Day Split Workout Routine
Gym Machine 5 Day Workout Routine for Beginners
4 Day Push Pull Workout Routine
4 Day Dumbbell Workout Plan

Final Words

Training your entire body every day can prove to be a challenge. But it will also yield effective results over time.

To keep your body well-rested and sharp for each workout session, make sure that you take sufficient time to allow your muscles to recover.

The good thing about this routine is that it’s purely machine-based. So, you won’t have to worry about potentially picking up any injuries due to improper form and technique.

References

1. Aerenhouts, D., & D’Hondt, E. (2020). Using machines or free weights for resistance training in novice males? a randomized parallel trial. International Journal of Environmental Research and Public Health, 17(21), 7848. https://doi.org/10.3390/ijerph17217848
2. Schoenfeld, B. J., Grgic, J., & Krieger, J. (2018). How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. Journal of Sports Sciences, 37(11), 1286–1295. https://doi.org/10.1080/02640414.2018.1555906
3. Bartolomei, S., Nigro, F., Lanzoni, I. M., Masina, F., Di Michele, R., & Hoffman, J. R. (2020). A comparison between total body and split routine resistance training programs in trained men. Journal of Strength and Conditioning Research, Publish Ahead of Print. https://doi.org/10.1519/jsc.0000000000003573
4. De Salles, B. F., Simão, R., Miranda, F., Da Silva Novaes, J., Lemos, A., & Willardson, J. M. (2009). Rest Interval between Sets in Strength Training. Sports Medicine, 39(9), 765–777. https://doi.org/10.2165/11315230-000000000-00000
5. Baz-Valle, E., Schoenfeld, B. J., Torres-Unda, J., Santos-Concejero, J., & Balsalobre-Fernández, C. (2019). The effects of exercise variation in muscle thickness, maximal strength and motivation in resistance trained men. PLOS ONE, 14(12), e0226989. https://doi.org/10.1371/journal.pone.0226989