Beginner

PPL — machines: 6-day workout program

Same split, machines only. Easier to load on your own.

Download on the App Store
Frequency
6 days / week
Session
~55 min
Equipment
Machines and cables

Who is it for?

Training alone, coming back from injury, or new to the gym floor.

How is it organised?

The same push / pull / legs rotation, run entirely on machines and cables. The path is fixed, so you can push close to failure safely without a spotter.

How do you progress?

One pin per week on the main machines, once you clear the top of the rep range on all sets.

The sessions

These are sample plans to adapt to your level and equipment. Open an exercise to see its technique.

Before your next session

How do you track progressive overload? Sets, reps and rest: how do you read a workout?

STARK is a strength training tracker for iPhone and Apple Watch. Log sets, repetitions and weights, then follow your progress. Core features are free. Explore STARK’s features