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
- 3
- Level
- Beginner
- Gear
- Pin-loaded machines and a cable stack — any commercial gym has both. No barbells, no dumbbells, no spotter.
The sessions Three 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 Push
- Machine Chest Press 4 × 10
- Machine Shoulder Press 3 × 10
- Pec Deck 3 × 15
- Triceps Rope Pushdown 3 × 12
Stop each set two reps short of failure.
Day 2 Pull
- Seated Cable Row or Machine Row 4 × 10
- Lat Pulldown 3 × 10
- Face Pull 3 × 15
- Cable Curl 3 × 12
Pull the handles into your ribs, and let your shoulders reach forward on the stretch.
Day 3 Legs
- Leg Press 4 × 10
- Leg Curl or Lying Leg Curl 3 × 12
- Leg Extension 3 × 15
- Standing Calf Raise 4 × 15
- Cable Crunch 3 × 12
Lower until your knees make a right angle on the press. The pin does not decide your depth — you do.
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.