Smith Machine Upper Lower
Eight weeks, four days, one Smith machine and a bench: an upper and lower split that uses everything the guided bar can do.
- Weeks
- 3 8 weeks · with a trainer
- Days a week
- 4
- Level
- Intermediate
- Gear
- A Smith machine and an adjustable bench that slides under it. Nothing else in the gym is needed.
The sessions Four days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Upper A
- Smith Machine Bench Press 4 × 6
- Smith Machine Bent-Over Row 4 × 8
- Smith Machine Shoulder Press 3 × 8
- Smith Machine One-Arm Upright Row 3 × 10 each side
- Smith Machine Behind-the-Back Shrug 3 × 12
Set the safety stops before every lift, just below the bottom of the movement. Rest 2 min on the first two, 90 sec after.
Day 2 Lower A
- Smith Machine Squat 4 × 6
- Smith Machine Stiff-Legged Deadlift 3 × 8
- Smith Machine Single-Leg Split Squat 3 × 8 each leg
- Smith Machine Hip Raise 3 × 12
- Smith Reverse Calf Raise 3 × 15
Feet a little in front of the bar for the squat; the bar runs straight, so your feet set the angle. Rest 2 min on the squat.
Day 3 Upper B
- Smith Machine Incline Bench Press 4 × 8
- Smith Machine Decline Press 3 × 10
- Smith Machine Bent-Over Row 3 × 10
- Smith Incline Shoulder Raise 3 × 12
- Smith Machine Upright Row 3 × 10
- Smith Machine Close-Grip Bench Press 3 × 10
The shoulder raise is a small movement: arms straight, the bar rises only as far as your shoulder blades move. Rest 90 sec.
Day 4 Lower B
- Smith Machine Hang Power Clean 4 × 3
- Smith Machine Leg Press 4 × 10
- Smith Machine Pistol Squat 3 × 5 each leg
- Lunge Sprint 3 × 6 each leg
- Smith Machine Calf Raise 3 × 12
The clean is light and fast; stop the set when the bar slows. Pistol squats: go only as deep as you can stand back up from.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
Get all 8 weeks free with a trainer.
Ask your trainer
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