MyLiftsBeginner gym machine workout
A simple five-machine full-body workout with two working sets per exercise, setup cues and a downloadable plan.
Preview workout ↗Leg day workout
This leg day starts with two free-weight patterns, then uses machines for additional controlled work. It is a step up in volume from the beginner machine session.
50 minutes, approximatelyIntermediateMixed
Your workout preview
| Exercise | Sets × reps | Rest |
|---|---|---|
| 1 Goblet Squat Hold one dumbbell close to your chest and keep your feet planted as you sit down between your hips. AlternativeLeg press machine | 3 × 10 | 90s |
| 2 Romanian Deadlift (Dumbbell) Keep a small knee bend and push your hips back, keeping the dumbbells close to your legs. AlternativeSeated leg curl machine | 3 × 10 | 90s |
| 3 Leg Press (Machine) Keep your back supported and stop the descent before your pelvis rolls away from the pad. AlternativeGoblet squat with a comfortable depth | 2 × 12 | 90s |
| 4 Seated Leg Curl (Machine) Line your knees up with the pivot and keep your hips against the seat. AlternativeLying leg curl machine | 2 × 12 | 75s |
| 5 Standing Calf Raise (Machine) Use the handles for support and move slowly through a comfortable ankle range. AlternativeBodyweight calf raise with support | 2 × 12 | 60s |
How to use this plan
- Warm up with a few minutes of easy movement and lighter practice sets before your working sets.
- Choose your own load. Finish each set with about two or three controlled reps still possible; stop for pain or loss of control.
- The time estimate includes rests and setup. Take longer when you need it, and ask gym staff to show unfamiliar equipment.
- The leg press is additional work after squats. Omit it if you need a shorter session or are still adapting to this volume.
Import into MyLifts 2.0 or GIRLPOWER 1.0
The workout file is for the native MyLifts 2.0 and GIRLPOWER 1.0 builds with JSON backup import. MyLifts 1.x is not supported. GIRLPOWER is coming soon. Check your app version before importing.
- Download the workout JSON file and save it to Files on your iPhone or iPad.
- In MyLifts 2.0, open Settings and select Import MyLifts backup. In GIRLPOWER, open Settings → Tracking preferences → Import training backup.
- Choose the file, then find the plan in your routine library. Review the exercises and set your own weights before starting.
The file adds one routine. It contains no workout history or personal records, and does not turn on optional tracking. Reimporting the same file keeps one copy and preserves later edits.
One-tap opening of this routine is not available yet. Explore MyLifts or meet GIRLPOWER.
Keep the plan.
Track the progress.
Pick your training space. Your sets, weights and rest times belong together.
MyLifts
A focused workout tracker for your lifts and routines. Explore the next chapter for iPhone and iPad.
GIRLPOWER
Your kind of strong. A dedicated space for strength and cardio, with its own look and training experience. Coming soon to iPhone and iPad.
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Questions before you start
Should I squat before leg press?
This template starts with goblet squats so you can practise that movement while fresh. The leg press is an accessory here, and you can omit it when fatigued.
How long should I rest on leg day?
Use the listed rests as a starting point. Take longer after demanding squat or hinge sets if you need it to regain control and complete the next set well.
More workouts to explore
All workouts ↗Lower-body machine workout
A five-exercise lower-body machine plan covering leg press, leg curl, leg extension, hip abduction and calves.
Preview workout ↗Glute workout at the gym
A gym glute workout with hip thrusts, Romanian deadlifts, supported split squats and hip abduction.
Preview workout ↗