Machine Foundations
Eight weeks of strength work where every movement is a machine or a cable. The free-weight floor is never part of it.
- Weeks
- 2 8 weeks · with a trainer
- Days a week
- 2
- Level
- Beginner
- Gear
- Pin-loaded machines and a cable stack — any commercial gym has both. No barbells, no dumbbells, no spotter.
The sessions Two days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Full Body A
- Leg Press 3 × 10
- Machine Chest Press 3 × 10
- Seated Cable Row or Machine Row 3 × 12
- Standing Calf Raise 3 × 15
- Pallof Press 2 × 10 each side
Rest 90 seconds between sets. Keep the seat settings from your first week — same seat, same movement.
Day 2 Full Body B
- Leg Curl or Lying Leg Curl 3 × 12
- Lat Pulldown 3 × 10
- Machine Shoulder Press 3 × 10
- Leg Extension 3 × 12
- Cable Crunch 3 × 12
Pull the bar to the top of your chest on pulldowns, and let the stack stretch you tall at the top.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
Get all 8 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.