For those looking to get started on a Total Gym workout routine, I have put together a bodybuilding program for beginners as well as a power program for advanced users. There are many different ways to workout on this versatile machine. The following workouts are some of my favorites.
For detailed descriptions of the exercises I list in the routines, click on the Total Gym category on the side.
The beginner program is for those new to training and need to lay a foundation.
Beginner program
Day 1:
- Flies: 2 sets of 10-20
- Chest Press: 3 sets of 8-12
- Lying Down Triceps Extensions: 2 sets of 8-12
- Lying Down Triceps Pushdown (between your legs): 2 sets of 8-12
Day 2:
- Front Raises: 2 sets of 10-20
- Punches: 2 sets of 8-12
- High pull: 3 sets of 12-20
- Pullover Abdominal Crunch: 1 set of maximum repetitions
Day 3:
- 1-Arm row: 3 sets of 12-15
- Pull-ups (with the wing attachment): 3 sets of 12-20
- Leg Curls: 3 sets of 12-20
- 2 Handed Curls: 2 sets of 8-12
This can be done on a 3 day split such as M-W-F or T-THURS-SAT. On your off days I suggest you do some conditioning training such as bodyweight calisthenics or roadwork to aid in the fat burning process.
Next is a Total Gym workout routine geared towards Power for those that have trained before. The repetitions are in the 6 and under range with no more than 2 working sets a piece per exercise.
Power Program:
Day 1:
- Chest Press: 20-6-4
- Shoulder Press (with wing attachment on the bottom of the machine): 20-6-6
- Dips: 20-6-6
- Pull-ups: 12-8-6
Day 2:
- Iron Cross: 12-6-6
- Around the Worlds: 12-6-6
- Pullover Crunch: 12-6-6
- Upright Row: 10-6-6
Day 3:
- Wide Grip Chin-ups: 10-8-4
- Underhand Pull-ups: 8-4
- Scarecrows: 6-6
- Lying Down Curls: 6-6
- Big Dawg Curls: 6-6
Day 4:
- Front Raises (alternate): 20-6-6
- Punches: 20-6-6
- 2 Handed Row: 20-6-6
- 1 Handed Row: 10-20, 6-6
- Flies (flush the muscle, this is the reason for the higher repetitions): 2 sets of 20
There is not hardly any direct abdominal work so on your days off make sure that you are doing conditioning work with plenty of abdominal training. For information on good abdominal routines be sure to check out my DVD’S Armored Core 1 and 2 located in our products section.
And remember, just like on any other training method, your routines must be periodized. Periodization is a way of cycling your training routines to avoid getting stuck in a plateau. For example, one might do a certain routine for up to 8 weeks before results start to diminish. Then, the training objectives, rep schemes, etc. need to be adapted to ensure continued progress.
I am currently accepting online consultation clients for strentgh & conditioning mentoring and program design. Feel free to contact me by email for inquiries. Purchase a Total Gym® XLS today
The Machine
Hi Mike.
I am looking to start this power program as I have been using the total gym but maybe mixing the muscle groups a bit. Are these routines for every other day like the beginers so its an eight day routine ? Or everyday ?
The power program is to be done on a 4 day split.
This means that you can do the program on
monday and tuesday and then thursday and friday. Your reast days would be wednesday, saturday and sunday. It is a 4 day per week program.
You want to make sure you get plenty of rest, sometimes more is not better. I suggest 4 days per week, then you have the whole weekend to rest up and start again.
The Machine
I’m a bit confused on the advanced work out scheduled. Could you explain to me what you mean by 20-6-4 for Day1 chest press…. Does it mean 6-4 rep 20 times?
Thanks in advance
Eric
I sent you an email answering this for you. Our site is almost up to date with the revamp. Sorry for the delay. Please check your email.
Thanks very much,
Machine
WTF you are joking. You answer his question and don’t post it? Is the advanced plan for toning or growth?
Yes I answered his question and Yes I posted it to his email at the time because I felt like doing it that way. If someone else asked me to post my answer in a respectful manner, unlike you then I would repost it.
In your case I’m not going to.
The Machine
Mike
Ihave been using total gym for awhile, and really like your advance routine and plan to start it. Like the previous post I am little confused about the reps. 20-6-6, do you mean that many reps each set while raising the resistance up? Thanks for input.
Yes you are correct. Do 20 reps, this gets the blood flowing. Then raise the tower up and shoot for 2 sets of 6 reps. If you are strong enough to be at the top of the tower then do your reps super slow on both the positive and the negative of the rep. This will make it hard for even those that are very advanced with their training.
Machine
It there a set amount of time you recommend resting between sets?
I do not have a set plan for resting, I suggest you go by how you feel. If you feel you need more than 1:00 of rest then take it, if you want to keep your rest periods to a minimum of :30 then go for it. It all depends on the person.
Machine
Multi-joint resistance training has been shown to not merely help sculpt and lower overall body fat, but by training at lower repetitions of 8, the body reacts by increasing metabolic rates inside the body. When this occurs, there is certainly increased fat burning resulting within the consequent appearance of six pack abs. Training our abs is also beneficial in strengthening and defining the six pack, specifically when the outer layer of fat is reduced and also the six-pack abs become more visible.
Very well put, we all have a 6pack it just depends on the person if there’s can be seen or not. By reducing ones body fat the abs will become more visible. With the added abdominal work the abs will become more prominent.
Machine
When I originally commented I clicked the -Notify me when new comments are added- checkbox and now each time a remark is added I get 4 emails with the identical comment. Is there any way you may take away me from that service? Thanks!
I’ll let my web person know.
See if we can get this fixed,
Machine
Hey Mike,
I plan on starting the power program. The only problem is I can easily do 4 sets of 12 on any wing attachment excersise at level 6. What would you recommmend? The only thing I can think of is to go extremely slow? Also, will this program bulk as well as shed fat? I have been researching proper nutrition and adjusting my diet accordingly. The inly supplements I take are creatine, and I am about to begin a protein powder for recovery because I am extremely fatigued the day after hitting it hard. I think my caloric intake is too low.
You are correct you can go very slow on th exercise with a 10 second count on the positive part of the exercise then do 5 second count on the negative. This will make things much more difficult.
If you need further resistance I suggest ordering the weight attahment bar. This allows you to add weights to the machine.
Bulking and cutting is all diet. If you want to lean out then decrease the calories taking in. Type in leaning out or diets into my search button. I have both weight gain plans and leaning out plans.
Yes protein is a great source, creatine too. Another good one that I take is MG’s Super test. Go to trueprotein.com it will take you to a different site. With all the crap out there as supplements this stuff is great.
Machine,
I found the two hand row way to easy even going at an inch worms speed…one handers as well. What I ended up doing is using both handles for one arm rows. It’s a bit awkward because the cable opposite the arm I’m pulling with crosses over the toes, so I sit at an angle while mainting my form. This way I get a good burn maxing out at 10 reps. My question is that Day 4 in the power workout requires the two handed and one handed rows. Should I just do two sets of one handers?
Brett,
Yes sir you are correct. I also suggest you order the weight attachment bar if your total gym allows it.
Daaaaang! I am sore this morning! These power workouts rock! Its a real deep tisse pain. Not the average pain like a higher rep workout. Nice. ;)
Outstanding Brett! Glad you like them.
Where can I find sample of each exercise, right now I am trying to find the 1-arm row.
Seems I have some dead links, I’m in the process of fixing these now.
Hey Mike;
I just bought a used total gym off craigslist and ran across your site while trying to find workouts and instructions on how to use the machine. I started with the beginner routine, so we’ll see how it goes. I’m hoping I can make some visible progress over the next three weeks while I try to make a habit of using it. I’m hoping the low impact and reduced stress will keep me in it for the long haul.
Keep up the good work! S/F
Thank you Nick, I appreciate you stopping by. be sure to check out the site for all my Total Gym workouts. Also stand by for my Total Gym dvd that will be coming soon
Keep me posted on how your doing,
Machine
Well I’m up to workout day 3, and I can already feel a difference. After day 1, I already felt better about myself (probably psychologically). After day two, my triceps were sore, so I know it was working. During today’s workout, I felt myself fading on that 3rd set of pull ups, but I powered through and finished the set.
I will be looking forward to the DVD! Thanks again Mike!
Hi Mike, just wondering, I’ve been using my total gym for about 40 minutes 7 day a week. Is it bad not to have rest days?
Hi Jeff,
It all depends on how you feel. If you are not wore out and/or really sore then yes you can train 7 days striaght. However I do think the body needs to take a little break and even as much as I love to train I usually take off the weekends and let my body rehcarge and rest up for the coming weeks training.
As I always say you should no your body better than anyone else so go according to how you feel
Good question and thank you,
Machine
Thanks Mike, this is a geat site!
Hmm it appears like your blog ate my first comment (it was super long)
so I guess I’ll just sum it up what I had written and say, I’m thoroughly enjoying your blog.
I as well am an aspiring blog writer but I’m still new to the whole thing. Do you have any suggestions for beginner blog writers? I’d
certainly appreciate it.
Hi, is there any pictures or videos of some of the workouts. I am not familiar with some workouts in the routines.
You can type in the search button Total Gym and all my posts about it will come up.
Here is the link for all the exercises:
http://www.mikethemachine.com/exercises-for-total-gym/
Have a great day,
Machine
Hi
just bought a total gym 1500 and was cruising the net for some routines and came across your site.
saw your suggested exercises for beginners
sorry to sound really dumb but as a beginner I don’t know what the exercises are that you refer to
can you explain further
thanks
kerry
Hi Kerry,
If you scroll down the main page on the site you will see on the right side it The Total Gym section. Scroll down and look at the beginner routine. Here is the link for the explanation of the exercises:
http://www.mikethemachine.com/exercises-for-total-gym/
This should help you
Thanks for the comment.
Machine
Hi
As a beginner, I was wondering, how long do I do the beginner program before starting on the Power Program? Do I just do the beginner program 1 week and then next week do the Power Program? I wasn’t really wasn’t clear on this.. Thanks!
Hello Jorge,
Try the beginner program for at least 3 months. Give it time and put in lots of effort with it. This will ensure you maximum chance of success and browth. Then move on to the Power program.Often times new trainees don’t give a program log enough time to work. So I always suggest at least 3 months per program/. Hope this helps answer your question. Thanks for commenting,
Machine
It did. Thank you!
i saw the workout here.. but i want to know that on differenet way.. like this ex:
Day 1 chest & shoulders
day 2 : forearms biceps
…. and simular…
Can you send me that , i will found execercises for it.. i just want day 1, day 2, day 3, day 3, day 4…. Thanks
I’m sorry, I’m not quie understanding what you want. Can you explain better for me so I can help you?
Machine
These workouts look great! I can’t wait to try them. I was wondering approximately how many weeks I should do the routine before increasing the resistance levels?
I suggest do each routine for at least 4 weeks. Try and increase the resistance level every week if you can. Or increase the amount of reps per set to a higher number. This will ensure that you have built up the necessary muscular endurance in the body before increasing the difficulty level.
great question,
Machine
Can you give any work out routines on the total gym for the lower body like you’ve done for upper? sets, days off…etc. Thanks!
Deb,
Sorry but I feel the total gym lacks immensely in regards to leg workouts. It is a great piece for everything else but leg workouts it is no good. I do not have any workouts for the total gym using the legs.
I suggest bodyweight squats, lunges forward and reverse, standin calf raises done straight, pigeon toed and heels together for 3 sets of 15 reps in each postion. Keep the volume high in the leg work such as reps of 30-50 for 3-4 sets.
Thanks for the question,
Machine
hi MIKE
i am a skinny guy and also have IBS(irritative bowl syndrome) but i crazily want to gain wieght and musles plz help me with this
will be waiting for your reply
Not really sure how to help you considering your condition. A few of my ladies I train have the same health problem. Tough on the eating side of things.
Check with your docotor, see what advice they can give you.
Mike