{"id":27897,"date":"2025-01-21T12:28:03","date_gmt":"2025-01-21T12:28:03","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=27897"},"modified":"2025-01-21T12:28:05","modified_gmt":"2025-01-21T12:28:05","slug":"3-day-full-body-smith-machine-workout-plan","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/3-day-full-body-smith-machine-workout-plan","title":{"rendered":"3-Day Full Body Smith Machine Workout Plan for Muscle Gain"},"content":{"rendered":"\n

I’ve designed an ultimate full-body Smith machine workout plan. It involves training three days weekly, focusing on almost the entire body in each session.<\/p>\n\n\n\n

Through this program, you’ll learn how to utilize the Smith machine in the best possible way for building muscle and strength.<\/p>\n\n\n\n

Smith Machine 3-Day Full Body Workout Plan to Build a Strong Body<\/strong><\/h2>\n\n\n\n
Equipment Focus<\/strong><\/td>Smith Machine<\/td><\/tr>
Split Type<\/strong><\/td>Full Body<\/td><\/tr>
Sessions\/Week<\/strong><\/td>3 (Mon\/Tue, Wed\/Thu, & Fri\/Sat)<\/td><\/tr>
Duration\/Session<\/strong><\/td>60-minutes<\/td><\/tr>
Workout Plan Goal<\/strong><\/td>Develop Muscle Mass & Strength<\/td><\/tr>
Experienced Require<\/strong><\/td>Intermediate<\/td><\/tr>
Target Gender<\/strong><\/td>Male & Female<\/td><\/tr>
Program Duration<\/strong><\/td>4 Weeks<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 1<\/h3>\n\n\n\n

Warm-up: <\/strong>Perform 2 sets of 10-12 banded shoulder pass-through, 8-10 resistance band pull-apart, 10-second cobra pose, and one set of each exercise with Smith machine without plates. It will reduce muscle stiffness and prepare your entire body for strength training.<\/p>\n\n\n\n

Exercises<\/th>Sets<\/th>Reps<\/th>Target Muscle<\/th><\/tr><\/thead>
Reverse Lunges<\/a><\/td>3<\/td>10\/leg<\/td>Quads<\/td><\/tr>
Overhead Press<\/a><\/td>3<\/td>12-15<\/td>Shoulder<\/td><\/tr>
Flat Bench Press<\/a><\/td>3<\/td>12-15<\/td>Chest<\/td><\/tr>
Bent-over Row<\/a><\/td>3<\/td>12-15<\/td>Back<\/td><\/tr>
Romanian Deadlift<\/a><\/td>3<\/td>10-12<\/td>Hamstrings<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 2<\/h3>\n\n\n\n

Warm-up: <\/strong>Perform two sets of 6-8 Dive Bomber Push-ups, 5-6 Reverse Lunges per leg, 15-second jumping jacks, and one set of 10-12 reps for each exercise (mentioned below) with an empty bar. This warm-up will increase your muscle flexibility and prepare you for weight training.<\/p>\n\n\n\n

Exercises<\/th>Sets<\/th>Reps<\/th>Target Muscle<\/th><\/tr><\/thead>
Inverted Row<\/a><\/td>3<\/td>12-15<\/td>Back<\/td><\/tr>
Front \/ Back Squat<\/a><\/td>3<\/td>12-15<\/td>Quads<\/td><\/tr>
Incline Bench Press<\/a><\/td>3<\/td>12-15<\/td>Chest<\/td><\/tr>
Chin-ups<\/a><\/td>3<\/td>6-10<\/td>Back<\/td><\/tr>
Upright Row<\/a><\/td>3<\/td>10-12<\/td>Shoulder<\/td><\/tr>
Calf Raises<\/a><\/td>3<\/td>12-15<\/td>Calves<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 3<\/h3>\n\n\n\n

Warm-up:<\/strong> Perform 2 sets of the world\u2019s greatest stretch (5 reps on each side with 5 seconds hold), arms swings (10 per side), and glute bridge (10-12 reps) before pull-ups and all exercises.<\/p>\n\n\n\n

Exercises<\/th>Sets<\/th>Reps<\/th>Target Muscle<\/th><\/tr><\/thead>
Pull-ups<\/td>3<\/td>6-10<\/td>Back<\/td><\/tr>
Leg Press<\/a><\/td>3<\/td>12-15<\/td>Quads<\/td><\/tr>
Close Grip Bench Press<\/a><\/td>3<\/td>12-15<\/td>Triceps<\/td><\/tr>
Smith Lateral Raises<\/a><\/td>3<\/td>10\/side<\/td>Shoulder<\/td><\/tr>
Machine Hip Thrust<\/a><\/td>3<\/td>12-15<\/td>Glutes<\/td><\/tr>
Hanging Knee Raises<\/a><\/td>3<\/td>12-15<\/td>Abdominal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Pros and Cons of Training with Smith Machine<\/strong><\/h2>\n\n\n\n

Pros<\/strong><\/h4>\n\n\n\n