sled 45° leg press
Double Progression (Reps → Weight) · 12–15 repsRest 90 sec
3 × 13
sets × reps
3 VARIANTS Plans
Full Body Upper/Lower 2–4 days/week ~46 min–1h 1min
Machine Only
A hypertrophy-focused plan built around machines and cable stations, without exercises using a free barbell or dumbbells. The 2- and 3-day options are full-body plans for beginners; the 4-day option uses an upper/lower split for intermediate trainees. All weighted exercises use double progression: first increase reps within the assigned range, then increase the load. The 4-day option also uses a Smith machine.
Who is this plan for?
- Beginners who train two or three days per week and deliberately want to avoid exercises using a free barbell or dumbbells
- Intermediate trainees who want to train four days per week with an upper/lower split
- Access to a well-equipped gym with machines and cable stations; the 4-day option also requires a Smith machine
- Goal: muscle growth with a simple, consistent progression system on guided equipment
How it works
- Three options: 2-day full body with lower weekly volume, 3-day full body as the standard option, and 4-day upper/lower with higher volume for intermediate trainees.
- Double progression: First increase reps within the assigned range. Once you reach the top of the range on every set, increase the load and build back up from the lower end.
- Rep ranges: Depending on the exercise, the target range is 8–12, 10–12, 10–15, or 12–15 reps.
- Load increases: Load increments are configured for each exercise and shown in your selected weight unit.
- Deload: After two consecutive failed attempts, progression reduces the load by 10% and resets the rep target to the lower end of its range.
Pros & Limitations
+ No exercises using a free barbell or dumbbells, with a clear focus on machine-based gym training
+ Consistent double progression across almost every exercise keeps progression easy to follow
+ Three training frequencies cover different schedules, from a reduced 2-day plan to a higher-volume 4-day split
− The plan requires a well-equipped machine area; specialized machines and a Smith machine are not available in every gym
− The 2-day option deliberately uses much less weekly volume and covers smaller muscle groups more sparingly than the 3- and 4-day options
− The plan is not designed to develop barbell or dumbbell technique or free-weight-specific strength
Muscles trained
Avg. hits per week · Primary 1.0 · Secondary 0.5
Front
Back
Quads
12
Front Delts
10.5
Chest
9
Upper Back
8.5
Triceps
8
Hamstrings
7
Glutes
6.5
Biceps
6.5
Rear Delts
6.5
Lats
6
Side Delts
6
Forearms
5.5
Adductors
4.5
Core
4
Upper Traps
3
Calves
2
Variant
Plan Structure
Session A
7 exercises · 17 sets · ~46 min
lever chest press
Double Progression (Reps → Weight) · 12–15 repsRest 90 sec
3 × 13
sets × reps
cable pulldown
Double Progression (Reps → Weight) · 12–15 repsRest 90 sec
3 × 13
sets × reps
lever shoulder press
Double Progression (Reps → Weight) · 12–15 repsRest 90 sec
2 × 13
sets × reps
lever lying leg curl
Double Progression (Reps → Weight) · 12–15 repsRest 90 sec
2 × 13
sets × reps
cable curl
Double Progression (Reps → Weight) · 12–15 repsRest 60 sec
2 × 13
sets × reps
cable kneeling crunch
Double Progression (Reps → Weight) · 12–15 repsRest 60 sec
2 × 13
sets × reps
Session B
7 exercises · 17 sets · ~48 min
sled 45° leg press
Double Progression (Reps → Weight) · 12–15 repsRest 90 sec
3 × 13
sets × reps
lever seated fly
Double Progression (Reps → Weight) · 12–15 repsRest 90 sec
3 × 13
sets × reps
cable seated row
Double Progression (Reps → Weight) · 12–15 repsRest 90 sec
3 × 13
sets × reps
lever shoulder press
Double Progression (Reps → Weight) · 12–15 repsRest 90 sec
2 × 13
sets × reps
Lever Hip Extension
Double Progression (Reps → Weight) · 12–15 repsRest 90 sec
2 × 13
sets × reps
cable pushdown
Double Progression (Reps → Weight) · 12–15 repsRest 60 sec
2 × 13
sets × reps
lever seated crunch (chest pad)
Double Progression (Reps → Weight) · 12–15 repsRest 60 sec
2 × 13
sets × reps
Session A
7 exercises · 19 sets · ~49 min
sled 45° leg press
Double Progression (Reps → Weight) · 10–12 repsRest 90 sec
3 × 11
sets × reps
lever chest press
Double Progression (Reps → Weight) · 10–12 repsRest 90 sec
3 × 11
sets × reps
cable seated row
Double Progression (Reps → Weight) · 10–12 repsRest 90 sec
3 × 11
sets × reps
lever shoulder press
Double Progression (Reps → Weight) · 10–12 repsRest 90 sec
3 × 11
sets × reps
lever lying leg curl
Double Progression (Reps → Weight) · 12–15 repsRest 60 sec
3 × 13
sets × reps
lever standing calf raise
Double Progression (Reps → Weight) · 12–15 repsRest 60 sec
2 × 13
sets × reps
cable kneeling crunch
Double Progression (Reps → Weight) · 12–15 repsRest 60 sec
2 × 13
sets × reps
Session B
8 exercises · 21 sets · ~54 min
sled hack squat
Double Progression (Reps → Weight) · 8–12 repsRest 2 min
3 × 10
sets × reps
lever seated fly
Double Progression (Reps → Weight) · 10–15 repsRest 90 sec
3 × 13
sets × reps
cable pulldown
Double Progression (Reps → Weight) · 10–12 repsRest 90 sec
3 × 11
sets × reps
cable lateral raise
Double Progression (Reps → Weight) · 12–15 repsRest 60 sec
3 × 13
sets × reps
lever leg extension
Double Progression (Reps → Weight) · 12–15 repsRest 60 sec
3 × 13
sets × reps
cable face pull
Double Progression (Reps → Weight) · 12–15 repsRest 60 sec
2 × 13
sets × reps
lever seated crunch (chest pad)
Double Progression (Reps → Weight) · 12–15 repsRest 60 sec
2 × 13
sets × reps
lever reverse hyperextension
Double Progression (Reps → Weight) · 12–15 repsRest 90 sec
2 × 13
sets × reps
Session C
7 exercises · 19 sets · ~49 min
sled 45° leg press
Double Progression (Reps → Weight) · 10–12 repsRest 90 sec
3 × 11
sets × reps
lever incline chest press
Double Progression (Reps → Weight) · 10–12 repsRest 90 sec
3 × 11
sets × reps
lever t bar row
Double Progression (Reps → Weight) · 10–12 repsRest 90 sec
3 × 11
sets × reps
lever shoulder press
Double Progression (Reps → Weight) · 10–12 repsRest 90 sec
3 × 11
sets × reps
lever seated leg curl
Double Progression (Reps → Weight) · 12–15 repsRest 60 sec
3 × 13
sets × reps
cable curl
Double Progression (Reps → Weight) · 12–15 repsRest 60 sec
2 × 13
sets × reps
cable pushdown
Double Progression (Reps → Weight) · 12–15 repsRest 60 sec
2 × 13
sets × reps
Upper 1
7 exercises · 23 sets · ~58 min
lever chest press
Double Progression (Reps → Weight) · 8–12 repsRest 2 min
4 × 10
sets × reps
cable seated row
Double Progression (Reps → Weight) · 8–12 repsRest 90 sec
4 × 10
sets × reps
lever shoulder press
Double Progression (Reps → Weight) · 8–12 repsRest 90 sec
3 × 10
sets × reps
cable underhand pulldown
Double Progression (Reps → Weight) · 8–12 repsRest 90 sec
3 × 10
sets × reps
cable lateral raise
Double Progression (Reps → Weight) · 12–15 repsRest 60 sec
3 × 13
sets × reps
cable pushdown
Double Progression (Reps → Weight) · 10–15 repsRest 60 sec
3 × 12
sets × reps
cable curl
Double Progression (Reps → Weight) · 10–12 repsRest 60 sec
3 × 11
sets × reps
Lower 1
6 exercises · 18 sets · ~50 min
sled 45° leg press
Double Progression (Reps → Weight) · 8–12 repsRest 2 min
4 × 10
sets × reps
lever lying leg curl
Double Progression (Reps → Weight) · 10–12 repsRest 90 sec
3 × 11
sets × reps
lever leg extension
Double Progression (Reps → Weight) · 10–12 repsRest 90 sec
3 × 11
sets × reps
cable standing hip extension
Double Progression (Reps → Weight) · 12–15 repsRest 60 sec
3 × 13
sets × reps
lever standing calf raise
Double Progression (Reps → Weight) · 12–15 repsRest 60 sec
3 × 13
sets × reps
lever seated crunch (chest pad)
Double Progression (Reps → Weight) · 12–15 repsRest 60 sec
2 × 13
sets × reps
Upper 2
8 exercises · 24 sets · ~1h 1min
lever incline chest press
Double Progression (Reps → Weight) · 8–12 repsRest 2 min
4 × 10
sets × reps
lever t bar row
Double Progression (Reps → Weight) · 8–12 repsRest 90 sec
4 × 10
sets × reps
smith seated shoulder press
Double Progression (Reps → Weight) · 8–12 repsRest 90 sec
3 × 10
sets × reps
cable pulldown
Double Progression (Reps → Weight) · 10–12 repsRest 90 sec
3 × 11
sets × reps
cable face pull
Double Progression (Reps → Weight) · 12–15 repsRest 60 sec
3 × 13
sets × reps
lever lateral raise
Double Progression (Reps → Weight) · 12–15 repsRest 60 sec
3 × 13
sets × reps
cable overhead triceps extension (rope attachment)
Double Progression (Reps → Weight) · 10–12 repsRest 60 sec
2 × 11
sets × reps
cable hammer curl (with rope)
Double Progression (Reps → Weight) · 10–12 repsRest 60 sec
2 × 11
sets × reps
Lower 2
7 exercises · 21 sets · ~1h 1min
sled hack squat
Double Progression (Reps → Weight) · 8–12 repsRest 2 min
4 × 10
sets × reps
lever seated leg curl
Double Progression (Reps → Weight) · 10–12 repsRest 90 sec
3 × 11
sets × reps
Lever Hip Extension
Double Progression (Reps → Weight) · 10–12 repsRest 90 sec
3 × 11
sets × reps
smith single leg split squat
Double Progression (Reps → Weight) · 8–12 repsRest 90 sec
3 × 10
sets × reps
cable pull through (with rope)
Double Progression (Reps → Weight) · 10–12 repsRest 90 sec
3 × 11
sets × reps
lever seated calf raise
Double Progression (Reps → Weight) · 12–15 repsRest 60 sec
3 × 13
sets × reps
cable kneeling crunch
Double Progression (Reps → Weight) · 12–15 repsRest 60 sec
2 × 13
sets × reps
Talk to your doctor before starting a new training program, especially if you have pre-existing conditions or haven't trained in a while. Start lighter than you think — good technique always comes before heavy weight.
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