SNAP Fitness: Machine-Based Workout

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3 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a full body, intermediate level, strength training program designed for SNAP Fitness gyms, a fitness franchise found across the country (ours is based on Cape Cod in beautiful Sandwich, MA). With that said, the 3-day workout routine would suffice for most commercial gyms with similar exercise equipment selection.

Day 1: Total Volume = 33 sets, 12 exercises, 75-minute session. (keep in mind its full body routine).
Day 2: Total Volume = 33 sets, 13 exercises, 78-minute session.
Day 3: Total Volume = 28 sets, 8 exercises, 55-minute session.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Monday
Wednesday
Friday

Machine Strength: Day 1 12 exercises, 1 hr 12 mins

Machine Leg Extension	3x12,10,8 reps	rest: 60s
Machine Seated Leg Curl	3x12,10,8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 0s
Calf Press On Leg Press	3x10 reps	rest: 60s
Machine Seated Row	3x10,8,6 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	3x8 reps	rest: 60s
Machine Bench Press	3x12,10,8 reps	rest: 60s
Machine Fly	3x12,10,8 reps	rest: 60s
Machine Reverse Fly	2x8 reps	rest: 60s
Machine Deltoid Raise	2x8 reps	rest: 60s
Machine Shoulder Press	2x8 reps	rest: 60s
Preacher Curl Machine	3x10,8,6 reps	rest: 60s

Machine Strength: Day 2 13 exercises, 1 hr 15 mins

Machine Leg Extension	3x8 reps	rest: 75s
Machine Seated Leg Curl	3x8 reps	rest: 75s
Barbell Hip Thrust	2x8 reps	rest: 60s
Calf Press On Leg Press	2x10 reps	rest: 60s
Machine Seated Calf Raise	2x15 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Machine Lat Pulldown	3x8 reps	rest: 60s
Machine Bench Press	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Machine Deltoid Raise	2x8 reps	rest: 60s
Machine Shoulder Press	2x8 reps	rest: 60s
Dumbbell Preacher Curl	3x8 reps	rest: 60s
Machine Tricep Extension	2x8 reps	rest: 60s

Machine Strength: Day 3 8 exercises, 58 mins

Machine Leg Extension	3x10,8,6 reps	rest: 60s
Machine Seated Leg Curl	3x10,8,6 reps	rest: 60s
Machine Leg Press	3x10,8,6 reps	rest: 0s
Calf Press On Leg Press	3x12 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	4x10,8,6,4 reps	rest: 60s
Machine Bench Press	4x10,8,6,4 reps	rest: 60s
Machine Shoulder Press	4x10,8,6,4 reps	rest: 60s
Preacher Curl Machine	4x10,8,6,4 reps	rest: 60s