Muscular Resistance with Machines: 3x week 60 minutes
How to Fit 3 Machine Resistance Workouts into a Week
If you're looking for an effective, safe, and practical way to improve your muscle tone, increase endurance, and build a solid foundation for further training, resistance training with machines is an excellent option.
On the TreinoEmCasa.com blog, we've already shared three complete and complementary plans:
- Muscular Endurance Training – Chest + Biceps (Machines – 60 min)
- Muscular Endurance Training – Back + Triceps (Machines – 60 min)
- Muscular Endurance Training – Legs + Shoulders (Machines – 60 min)
In this article, we'll explain how you can organize these workouts throughout the week in a balanced and effective way, even if you only have 3 days available to train.
🧩 How to distribute your workouts throughout the week
💡 Basic weekly structure (3 days of training)
| Day of the week | Muscle group | Link to training |
|---|---|---|
| Monday | Chest + Biceps | See training |
| Wednesday | Back + Triceps | See training |
| Friday | Legs + Shoulders | See training |
This distribution allows adequate rest between muscle groups, preventing excessive fatigue and promoting recovery.
🔁 Want to work out 4 days a week?
You can add a fourth workout (Friday or Saturday), alternating exercises or repeating the workout with slight variations in load, number of repetitions, or order of exercises. You can also split shoulders to another day if you want to focus more.
🎯 Advantages of this division
✅ You work all muscle groups with balanced volume
✅ Focus on muscular endurance , ideal for beginners, restarts or basic phases
✅ Exclusive use of machines , which promotes safety and movement control
✅ Adaptable to any gym or training center with basic equipment
⏱️ Progression suggestion
- Weeks 1-2: Focus on technique and endurance. Maintain 15-20 reps with short rests.
- Weeks 3-4: Slightly increase the load while maintaining good form.
- Week 5 onwards: Consider switching to strength or hypertrophy cycles, or repeating the cycle with adjustments.
📎 Recommended items to complement
- Progressive Resistance Training: The Complete Guide
- Workout Type: Weight Machine Training
- Tips for creating balanced meals on a budget
🏁 Conclusion
With this simple and effective 3-workout-per-week structure, you can maintain a solid routine even when you're short on time. The focus on muscular endurance with machines is ideal for consistent, safe progress, with a positive impact on your health and well-being.
💪 Now it's your turn. Set your days, prepare your equipment, and start training!
