Executive Machine-Based Resistance Training Split – 4-Day Gym Program (PDF)

A serious, structured strength program for busy professionals, built entirely around gym machines.

No complex barbell technique to learn. Every exercise uses a fixed-path machine or cable, so you can walk in, follow the sheet and get a genuinely productive session in 45–60 minutes.

What's inside

• How the program works – the 4-day structure (run it Mon/Tue/Thu/Fri or any four days), plus a clear progression scheme and deload guidance.
• Day A – Push (chest, shoulders, triceps): 6 machine exercises.
• Day B – Pull (back, biceps, rear delts): 5 machine exercises.
• Day C – Legs (quads, hamstrings, glutes, calves): 5 machine exercises.
• Day D – Full Body / Weak Points: pick 5–6 exercises to add volume where you need it.
• Every exercise lists sets, reps, rest time and coaching notes.
• Warm-up & mobility routine – 8–10 minutes before every session.
• Machine Substitution Guide – what to use if your gym doesn't have a particular machine.
• Printable Gym Log – track your working weights week by week.

Format

• PDF, 8 pages, A4
• Use it on your phone at the gym or print the log pages
• Instant digital download after purchase

Always consult a qualified professional before starting a new training program, especially if you have a pre-existing injury or medical condition. This is a digital product: no physical item will be shipped. For personal use only; not for resale or redistribution.