Programme
SP Machine Full Body
These programmes are general training information, not coaching and not medical advice. They cannot know your injury history, your health, or how you slept. Start at a weight you are certain you can control, stop if something hurts rather than aches, and if you are training around an injury or a health condition — or you have not trained before — get a professional's eyes on it first.
For lifters who would rather train on machines and cables, or whose gym's racks and benches are always busy. Three full-body sessions a week on machines and cables, plus light dumbbells for raises, curls and flyes, with no barbell anywhere.
Day A
- Leg Press — 3 × 8–12
- Chest Press Machine — 3 × 8–12
- Lat Pulldown — 3 × 8–12
- Leg Curl — 3 × 10–15
- Lateral Raise — 2 × 12–15
- Plank — 3 × 30–45s
Day B
- Cable Row — 3 × 8–12
- Leg Extension — 3 × 10–15
- Leg Curl — 2 × 10–15
- Chest Fly — 3 × 10–15
- Face Pulls — 3 × 12–15
- Tricep Pushdown — 2 × 10–15
Day C
- Leg Press — 3 × 10–15
- Lat Pulldown — 3 × 10–15
- Chest Press Machine — 3 × 10–15
- Calf Raise — 3 × 10–15
- Dumbbell Curl — 2 × 10–15
- Plank — 3 × 30–45s
Train three days a week with a rest day between sessions, rotating A, B and C. Each line gives a range: stay at a weight until you reach the top of the range on every set with good form, then add the next weight on the stack and start again at the bottom. If your weights stall for two weeks running, take an easier week with one set fewer on each line, then carry on; when the machines feel familiar and you want a barbell, SP Foundations is the next step.
The list
New kit, new programmes and training content, sent when there is actually something to say. No weekly nothing-emails.