About this plan
Two alternating machine circuits, three days a week. Machines keep the movement path stable while you learn what training hard feels like — move briskly between stations and rest about a minute between sets.
Rotate through the 2 workouts in order, 3 days a week, so each comes round in turn: Circuit A and Circuit B.
The workouts
Sets × reps as the plan prescribes them. Weights are yours to choose — the app shows what you lifted last time beside every set, so the next weight is never a guess.
Circuit A
- Leg Press 2 × 12–15
- Machine Bench Press 2 × 12–15
- Seated Cable Rows 2 × 12–15
- Seated Shoulder Press Machine 2 × 12–15
- Seated Leg Curl 2 × 12–15
- Crunches 2 × 15
Circuit B
- Leg Extensions 2 × 12–15
- Butterfly Machine 2 × 12–15
- Wide Grip Lat Pull Down 2 × 12–15
- Bicep Curl with Machine 2 × 12–15
- Triceps Pushdown with Cable 2 × 12–15
- Standing Calf Raises using Machine 2 × 15
In the app
- Every exercise here has a demo clip and written form cues in Gym Log+, so a name you don't know is a tap away from a picture of it.
- Swap anything. No cable machine? Replace the exercise from the logging screen and the plan keeps going.
- It runs on the Watch too. Start the day's workout on your wrist, log sets with the phone in your bag, and it all syncs afterward.
- Free, no account. The plan library, logging, and the Watch app are in the free tier. Nothing to sign up for.
Sending it to a friend or a client? This link is the plan — it opens in Gym Log+ when they have it and shows the plan in the browser when they don't: Send this plan to someone →
Start Machine Circuit Starter today
Free to install, free to follow. Your history is yours to export whenever you like.