Machine exercises are a smart inclusion in your training plan. The few places I feel they are useful are post-injuries, for the total beginners, or towards the end of your workout when you are fatigued. 

The one major benefit of having more machine-based exercises in your routine is that it saves time.

Usually, when you are doing machine-based exercises, the setup part of it is easier and takes lower effort than setting up exercises on an exclusive/majority free-weight routine. This is very beneficial if you are short on time or do not like waiting your turn a long time to do a particular exercise at the gym.

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So, what split can you follow if you decide to train exclusively via machines?

An upper-lower machine split done twice a week would be great for your gains.

Here's a sample plan that you can follow to do this split:

Lower Body

1. Hack Squat or Leg Press - 4 sets of 6 to 8 reps

2. Leg curls - 3 sets of 12 to 15 reps

3. Leg extensions - 3 sets of 12 to 15 reps

4. Standing machine or standing smith calf raises - 3 sets of 15 to 20 reps

5. Cable crunches - 3 sets of 15 to 20 reps

6. Lying leg raises - 3 sets of 15 to 20 reps

7. Planks - 3 sets of maximum hold (each side)

Upper Body

1. Seated rows - 3 sets of 6 to 8 reps

2. Decline machine press - 3 sets of 6 to 8 reps

3. Lat pulldowns - 3 sets of 8 to 12 reps

4. Incline machine press or machine overhead press - 3 sets of 8 to 12 reps

5. Tricep pushdowns - 3 sets of 12 to 15 reps

6. Cable bicep curls - 3 sets of 12 to 15 reps

7. Face pulls - 4 sets of 15 to 20 reps

All these sets are to be done with 45 to 60 seconds rest between sets and 1-minute rest between exercises.

If you are someone who would like to hit the gym more than 4 days a week, you can add one or two cardio sessions to your routine as well along with some abs and arms work as 'biceps are more important.

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So, go enjoy this machine split and be on your way to Gainsville.

Author bio:

Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company and the founder of Mars Nutrition, a nutrition supplement company. Both his companies are geared towards providing you with the right information and products without any false or fake claims. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram.