Original starter · 4 weeks
Machine Recovery Sessions
Keep the habit and the blood flow going on light weeks with two short machine sessions that need no setup or spotter.
4weeks
2days a week
8sessions
107working 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 |
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| Working sets | 24 | 24 | +0% |
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| Total reps | 304 | 252 | −17% |
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| Reps per set | 12.7 | 10.5 | −17% |
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| Average RPE | 4.8 | 4.8 | +0% |
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Week 1
DAY 1 - EASY MACHINES A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Elliptical · minutes | 1 × 10 | RPE 4 | 01:00 |
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| Leg Press | 2 × 12 | RPE 5 | 01:30 |
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| Machine Chest Press | 2 × 12 | RPE 5 | 01:30 |
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| Machine Row | 2 × 12 | RPE 5 | 01:30 |
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| Leg Curl | 2 × 15 | RPE 5 | 01:00 |
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| Reverse Pec Deck | 2 × 15 | RPE 5 | 01:00 |
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DAY 2 - EASY MACHINES B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Stationary Bike · minutes | 1 × 10 | RPE 4 | 01:00 |
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| Machine Shoulder Press | 2 × 12 | RPE 5 | 01:30 |
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| Lat Pulldown | 2 × 12 | RPE 5 | 01:30 |
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| Back Extension | 2 × 12 | RPE 5 | 01:30 |
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| Leg Extension | 2 × 15 | RPE 5 | 01:00 |
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| Seated Calf Raise | 2 × 15 | RPE 5 | 01:00 |
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| Pallof Press · per side | 2 × 10 | RPE 4 | 01:00 |
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Week 2
DAY 1 - EASY MACHINES A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Elliptical · minutes | 1 × 12 | RPE 4 | 01:00 |
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| Leg Press | 2 × 15 | RPE 5 | 01:30 |
|---|
| Machine Chest Press | 2 × 15 | RPE 5 | 01:30 |
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| Machine Row | 2 × 15 | RPE 5 | 01:30 |
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| Leg Curl | 2 × 20 | RPE 5 | 01:00 |
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| Reverse Pec Deck | 2 × 20 | RPE 5 | 01:00 |
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DAY 2 - EASY MACHINES B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Stationary Bike · minutes | 1 × 12 | RPE 4 | 01:00 |
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| Machine Shoulder Press | 2 × 15 | RPE 5 | 01:30 |
|---|
| Lat Pulldown | 2 × 15 | RPE 5 | 01:30 |
|---|
| Back Extension | 2 × 15 | RPE 5 | 01:30 |
|---|
| Leg Extension | 2 × 20 | RPE 5 | 01:00 |
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| Seated Calf Raise | 2 × 20 | RPE 5 | 01:00 |
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| Pallof Press · per side | 2 × 12 | RPE 5 | 01:00 |
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Week 3
DAY 1 - EASY MACHINES A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Elliptical · minutes | 1 × 15 | RPE 4 | 01:00 |
|---|
| Leg Press | 3 × 12 | RPE 5.5 | 01:30 |
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| Machine Chest Press | 3 × 12 | RPE 5.5 | 01:30 |
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| Machine Row | 3 × 12 | RPE 5.5 | 01:30 |
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| Leg Curl | 3 × 15 | RPE 5.5 | 01:00 |
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| Reverse Pec Deck | 3 × 15 | RPE 5.5 | 01:00 |
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DAY 2 - EASY MACHINES B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Stationary Bike · minutes | 1 × 15 | RPE 4 | 01:00 |
|---|
| Machine Shoulder Press | 3 × 12 | RPE 5.5 | 01:30 |
|---|
| Lat Pulldown | 3 × 12 | RPE 5.5 | 01:30 |
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| Back Extension | 3 × 12 | RPE 5.5 | 01:30 |
|---|
| Leg Extension | 3 × 15 | RPE 5.5 | 01:00 |
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| Seated Calf Raise | 3 × 15 | RPE 5.5 | 01:00 |
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| Pallof Press · per side | 3 × 10 | RPE 5 | 01:00 |
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Week 4
DAY 1 - EASY MACHINES A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Elliptical · minutes | 1 × 10 | RPE 4 | 01:00 |
|---|
| Leg Press | 2 × 10 | RPE 5 | 01:30 |
|---|
| Machine Chest Press | 2 × 10 | RPE 5 | 01:30 |
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| Machine Row | 2 × 10 | RPE 5 | 01:30 |
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| Leg Curl | 2 × 12 | RPE 5 | 01:00 |
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| Reverse Pec Deck | 2 × 12 | RPE 5 | 01:00 |
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DAY 2 - EASY MACHINES B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Stationary Bike · minutes | 1 × 10 | RPE 4 | 01:00 |
|---|
| Machine Shoulder Press | 2 × 10 | RPE 5 | 01:30 |
|---|
| Lat Pulldown | 2 × 10 | RPE 5 | 01:30 |
|---|
| Back Extension | 2 × 10 | RPE 5 | 01:30 |
|---|
| Leg Extension | 2 × 12 | RPE 5 | 01:00 |
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| Seated Calf Raise | 2 × 12 | RPE 5 | 01:00 |
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| Pallof Press · per side | 2 × 8 | RPE 4 | 01:00 |
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