Original starter · 4 weeks
Five-Day Machine Recomp
Train five days on machines and cables only, so sessions are quick to set up and easy on your joints.
4weeks
5days a week
20sessions
306working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 4.
| Measure | Week 1 | Week 4 | Change |
|---|
| Working sets | 70 | 56 | −20% |
|---|
| Total reps | 816 | 600 | −26% |
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| Reps per set | 11.7 | 10.7 | −8% |
|---|
| Average RPE | 7.0 | 6.0 | −14% |
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Week 1
DAY 1 - UPPER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Machine Chest Press | 3 × 8 | RPE 7 | 02:00 |
|---|
| Machine Row | 3 × 8 | RPE 7 | 02:00 |
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| Machine Shoulder Press | 3 × 10 | RPE 7 | 01:30 |
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| Lat Pulldown | 3 × 10 | RPE 7 | 01:30 |
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| Cable Lateral Raise | 2 × 15 | RPE 7 | 01:00 |
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| Cable Curl | 2 × 15 | RPE 7 | 01:00 |
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DAY 2 - LOWER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 3 × 8 | RPE 7 | 02:00 |
|---|
| Back Extension | 3 × 10 | RPE 7 | 01:30 |
|---|
| Leg Curl | 2 × 15 | RPE 7 | 01:00 |
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| Leg Extension | 2 × 15 | RPE 7 | 01:00 |
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| Standing Calf Raise | 2 × 15 | RPE 7 | 01:00 |
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| Cable Crunch | 3 × 12 | RPE 7 | 01:00 |
|---|
DAY 3 - PUSH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Machine Shoulder Press | 3 × 8 | RPE 7 | 02:00 |
|---|
| Machine Chest Press | 3 × 10 | RPE 7 | 01:30 |
|---|
| Pec Deck | 2 × 15 | RPE 7 | 01:00 |
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| Cable Lateral Raise | 2 × 15 | RPE 7 | 01:00 |
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| Cable Triceps Pushdown | 2 × 15 | RPE 7 | 01:00 |
|---|
DAY 4 - PULL
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Assisted Pull-Up | 3 × 8 | RPE 7 | 02:00 |
|---|
| Seated Cable Row | 3 × 10 | RPE 7 | 01:30 |
|---|
| Straight-Arm Pulldown | 2 × 15 | RPE 7 | 01:00 |
|---|
| Reverse Pec Deck | 2 × 15 | RPE 7 | 01:00 |
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| Cable Curl | 2 × 15 | RPE 7 | 01:00 |
|---|
DAY 5 - LEGS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hack Squat | 3 × 8 | RPE 7 | 02:00 |
|---|
| Cable Pull-Through | 3 × 10 | RPE 7 | 01:30 |
|---|
| Hip Abduction Machine | 2 × 15 | RPE 7 | 01:00 |
|---|
| Leg Curl | 2 × 15 | RPE 7 | 01:00 |
|---|
| Seated Calf Raise | 2 × 15 | RPE 7 | 01:00 |
|---|
| Pallof Press · per side | 3 × 12 | RPE 7 | 01:00 |
|---|
Week 2
DAY 1 - UPPER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Machine Chest Press | 3 × 10 | RPE 8 | 02:00 |
|---|
| Machine Row | 3 × 10 | RPE 8 | 02:00 |
|---|
| Machine Shoulder Press | 3 × 12 | RPE 8 | 01:30 |
|---|
| Lat Pulldown | 3 × 12 | RPE 8 | 01:30 |
|---|
| Cable Lateral Raise | 3 × 15 | RPE 8 | 01:00 |
|---|
| Cable Curl | 3 × 15 | RPE 8 | 01:00 |
|---|
DAY 2 - LOWER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 3 × 10 | RPE 8 | 02:00 |
|---|
| Back Extension | 3 × 12 | RPE 8 | 01:30 |
|---|
| Leg Curl | 3 × 15 | RPE 8 | 01:00 |
|---|
| Leg Extension | 3 × 15 | RPE 8 | 01:00 |
|---|
| Standing Calf Raise | 3 × 15 | RPE 8 | 01:00 |
|---|
| Cable Crunch | 3 × 15 | RPE 7 | 01:00 |
|---|
DAY 3 - PUSH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Machine Shoulder Press | 3 × 10 | RPE 8 | 02:00 |
|---|
| Machine Chest Press | 3 × 12 | RPE 8 | 01:30 |
|---|
| Pec Deck | 3 × 15 | RPE 8 | 01:00 |
|---|
| Cable Lateral Raise | 3 × 15 | RPE 8 | 01:00 |
|---|
| Cable Triceps Pushdown | 3 × 15 | RPE 8 | 01:00 |
|---|
DAY 4 - PULL
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Assisted Pull-Up | 3 × 10 | RPE 8 | 02:00 |
|---|
| Seated Cable Row | 3 × 12 | RPE 8 | 01:30 |
|---|
| Straight-Arm Pulldown | 3 × 15 | RPE 8 | 01:00 |
|---|
| Reverse Pec Deck | 3 × 15 | RPE 8 | 01:00 |
|---|
| Cable Curl | 3 × 15 | RPE 8 | 01:00 |
|---|
DAY 5 - LEGS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hack Squat | 3 × 10 | RPE 8 | 02:00 |
|---|
| Cable Pull-Through | 3 × 12 | RPE 8 | 01:30 |
|---|
| Hip Abduction Machine | 3 × 15 | RPE 8 | 01:00 |
|---|
| Leg Curl | 3 × 15 | RPE 8 | 01:00 |
|---|
| Seated Calf Raise | 3 × 15 | RPE 8 | 01:00 |
|---|
| Pallof Press · per side | 3 × 15 | RPE 7 | 01:00 |
|---|
Week 3
DAY 1 - UPPER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Machine Chest Press | 4 × 10 | RPE 8.5 | 02:00 |
|---|
| Machine Row | 4 × 10 | RPE 8.5 | 02:00 |
|---|
| Machine Shoulder Press | 4 × 12 | RPE 8.5 | 01:30 |
|---|
| Lat Pulldown | 4 × 12 | RPE 8.5 | 01:30 |
|---|
| Cable Lateral Raise | 3 × 20 | RPE 9 | 00:45 |
|---|
| Cable Curl | 3 × 20 | RPE 9 | 00:45 |
|---|
DAY 2 - LOWER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 4 × 10 | RPE 8.5 | 02:00 |
|---|
| Back Extension | 4 × 12 | RPE 8.5 | 01:30 |
|---|
| Leg Curl | 3 × 20 | RPE 9 | 00:45 |
|---|
| Leg Extension | 3 × 20 | RPE 9 | 00:45 |
|---|
| Standing Calf Raise | 3 × 20 | RPE 9 | 00:45 |
|---|
| Cable Crunch | 3 × 15 | RPE 8 | 01:00 |
|---|
DAY 3 - PUSH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Machine Shoulder Press | 4 × 10 | RPE 8.5 | 02:00 |
|---|
| Machine Chest Press | 4 × 12 | RPE 8.5 | 01:30 |
|---|
| Pec Deck | 3 × 20 | RPE 9 | 00:45 |
|---|
| Cable Lateral Raise | 3 × 20 | RPE 9 | 00:45 |
|---|
| Cable Triceps Pushdown | 3 × 20 | RPE 9 | 00:45 |
|---|
DAY 4 - PULL
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Assisted Pull-Up | 4 × 10 | RPE 8.5 | 02:00 |
|---|
| Seated Cable Row | 4 × 12 | RPE 8.5 | 01:30 |
|---|
| Straight-Arm Pulldown | 3 × 20 | RPE 9 | 00:45 |
|---|
| Reverse Pec Deck | 3 × 20 | RPE 9 | 00:45 |
|---|
| Cable Curl | 3 × 20 | RPE 9 | 00:45 |
|---|
DAY 5 - LEGS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hack Squat | 4 × 10 | RPE 8.5 | 02:00 |
|---|
| Cable Pull-Through | 4 × 12 | RPE 8.5 | 01:30 |
|---|
| Hip Abduction Machine | 3 × 20 | RPE 9 | 00:45 |
|---|
| Leg Curl | 3 × 20 | RPE 9 | 00:45 |
|---|
| Seated Calf Raise | 3 × 20 | RPE 9 | 00:45 |
|---|
| Pallof Press · per side | 3 × 15 | RPE 8 | 01:00 |
|---|
Week 4
DAY 1 - UPPER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Machine Chest Press | 2 × 8 | RPE 6 | 01:30 |
|---|
| Machine Row | 2 × 8 | RPE 6 | 01:30 |
|---|
| Machine Shoulder Press | 2 × 10 | RPE 6 | 01:30 |
|---|
| Lat Pulldown | 2 × 10 | RPE 6 | 01:30 |
|---|
| Cable Lateral Raise | 2 × 12 | RPE 6 | 01:00 |
|---|
| Cable Curl | 2 × 12 | RPE 6 | 01:00 |
|---|
DAY 2 - LOWER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 2 × 8 | RPE 6 | 01:30 |
|---|
| Back Extension | 2 × 10 | RPE 6 | 01:30 |
|---|
| Leg Curl | 2 × 12 | RPE 6 | 01:00 |
|---|
| Leg Extension | 2 × 12 | RPE 6 | 01:00 |
|---|
| Standing Calf Raise | 2 × 12 | RPE 6 | 01:00 |
|---|
| Cable Crunch | 2 × 12 | RPE 6 | 01:00 |
|---|
DAY 3 - PUSH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Machine Shoulder Press | 2 × 8 | RPE 6 | 01:30 |
|---|
| Machine Chest Press | 2 × 10 | RPE 6 | 01:30 |
|---|
| Pec Deck | 2 × 12 | RPE 6 | 01:00 |
|---|
| Cable Lateral Raise | 2 × 12 | RPE 6 | 01:00 |
|---|
| Cable Triceps Pushdown | 2 × 12 | RPE 6 | 01:00 |
|---|
DAY 4 - PULL
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Assisted Pull-Up | 2 × 8 | RPE 6 | 01:30 |
|---|
| Seated Cable Row | 2 × 10 | RPE 6 | 01:30 |
|---|
| Straight-Arm Pulldown | 2 × 12 | RPE 6 | 01:00 |
|---|
| Reverse Pec Deck | 2 × 12 | RPE 6 | 01:00 |
|---|
| Cable Curl | 2 × 12 | RPE 6 | 01:00 |
|---|
DAY 5 - LEGS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hack Squat | 2 × 8 | RPE 6 | 01:30 |
|---|
| Cable Pull-Through | 2 × 10 | RPE 6 | 01:30 |
|---|
| Hip Abduction Machine | 2 × 12 | RPE 6 | 01:00 |
|---|
| Leg Curl | 2 × 12 | RPE 6 | 01:00 |
|---|
| Seated Calf Raise | 2 × 12 | RPE 6 | 01:00 |
|---|
| Pallof Press · per side | 2 × 12 | RPE 6 | 01:00 |
|---|