Smith Machine Full Body Workout: A Complete Routine For Total Gains

The Smith machine is a popular tool with benefits for fitness enthusiasts of all levels. It allows you to perform various exercises targeting multiple muscle groups for balanced development. The Smith machine creates a fixed path to support the weight while providing safety stops to control the bar.

We provide a valuable full body Smith machine workout to target all major muscle groups using compound movements. These Smith machine workouts will target your upper and lower body for balanced development. You must select the proper Smith machine bar weight to properly engage the target muscles and avoid injury.

Below, we discuss a valuable Smith machine full body workout to increase strength and muscle hypertrophy. Read on for details and tips to maximize your results.

Smith Machine Full Body Workout

The following routine targets full body strength building using a Smith machine. It is an eight-week program with three active days per week. 

You can perform the exercises as listed or in the order of your preference. However, we recommend programming the rest days in between workout days, especially for beginners. 

Below is a suggested weekly split:

• Monday: Day 1
• Tuesday: Rest
• Wednesday: Day 2
• Thursday: Rest
• Friday: Day 3
• Saturday: Rest
• Sunday: Rest

Day 1

Day one works your entire body focusing on the glutes, quads, chest, back, and upper arms. It uses compound movements to work all major muscle groups in a balanced manner. Squeeze the activated muscles slowly and with control during each movement to maximize engagement.

Some of the exercises like the bent-over row, upright row, and bicep curl strengthen key muscles used in pulling movements. These muscles include the back, biceps, and shoulders. The exercises can be added to a shoulder machine workout that enhances functional tasks like lifting or pulling heavy objects.

Day 2

Day two works similar muscles to day one with a slightly greater emphasis on the lower body. It incorporates exercises like the front squat, deadlift, and calf raise to target the glutes, hamstrings, quadriceps, and calves. Additionally, the inverted row and bench press exercises work the chest and back for a well-rounded full-body routine.

The deadlift and squat exercises also improve lower body foundational strength and spinal stability. Specifically, studies have shown that workouts including deadlifts can reduce lower back pain.

A study on gluteal muscle activation rates for squat variations found that the front squat significantly engages the gluteus maximus. The muscle activation rate can reach approximately 40.54% ± 4.73 of maximum voluntary contraction. 

Day 3

Day three is the final workout day of the week and mainly targets the hamstrings, shoulders, and triceps. The Smith machine close-grip press uses similar movements to the bench press but with a narrow grip on the bar. This increases the focus on the triceps for a more isolated approach.

The incline tricep extension also focuses on sculpting and defining the triceps. A study found the triceps brachii can reach 40%–50% of maximum activation during weighted tricep extension workouts. This gives us an idea of the effort the triceps exert during this exercise.  

Including these isolated upper-arm movements contributes to more comprehensive upper-body development. 

Benefits Of A Full Body Workout With Smith Machine

Programming this Smith machine full body workout into your routine provides a comprehensive stimulus for building muscle and strength. Read on for details of some key benefits below.

Builds Muscle Mass

These Smith machine exercises effectively increase muscle mass using a compound approach for balanced engagement. The machine’s fixed path reduces the effort required to maintain stability, enabling greater load volumes. This allows for increased focus on proper form to encourage target muscle activation and hypertrophy for building muscle mass.

Consistently performing this Smith machine full body workout will benefit your goals for achieving muscle growth and symmetry. This will ultimately lead to a more desirable, strong, and well-developed physique.

Improves Joint Health

Machine-based exercises like the ones discussed above support the joints and surrounding muscles during resistance training. The fixed path and safety stops on the Smith machine help stabilize and prevent overloading the joints. This allows you to focus on executing the proper technique when increasing lift volume.

This full body workout also supports the core and spine by helping maintain a straight back. It reduces the risk of lower back strain. These factors improve joint health and benefit your lifting experience and quality of life.  

Enhances Functional Strength

This Smith machine full body workout builds all major muscle groups through targeted, supported resistance. The repetitive action creates an effective stimulus for increasing muscle strength and improving upper and lower-body development.

Most muscles targeted in these exercises are essential for daily functional activities, such as pushing, lifting, squatting, and carrying objects. This full body workout with Smith machine will improve performance during these tasks and enhance power output during other exercises.

How To Make The Most Of A Smith Machine Full Body Workout

• Always stretch the muscles before performing Smith machine exercises. Perform a dynamic warm-up to ensure the muscles are activated and prepped before the workout.
• Similarly, perform a cool-down after each workout to allow the heart rate to come down and stretch the muscles.
• Make sure to choose the correct weight on the bar and set the safety stops before the workout. This will prevent the bar from dropping below the intended range.
• Adjust the machine to a comfortable height to maintain proper form and posture.
• When determining when to add weight to your training load, an optimal method is the 2 for 2 rule. When you can complete 2 additional reps than your target range 2 weeks in a row, you can add weight. Start with small increases (1–2 lbs for upper and 3–4 lbs for lower) to avoid injury and compromising form.
• If you experience back, wrist, or shoulder pain at any point, stop exercising immediately. Consult with a fitness professional before continuing with the workout.

Conclusion

This Smith machine full body workout will benefit many fitness enthusiasts with different goals and experience levels. It will add value to multiple functional and exercise applications. 

It maximizes muscle strength and tone and improves joint health while reducing injury potential and muscle imbalances.

Incorporate this full body workout into your training schedule to enhance your lifting routine. It will provide a strategic, targeted, and safe approach to improve your fitness.il content