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Strength & Muscle · Full body

Smith Machine Full Body

A total-body Smith session that uses safety stops, repeatable positions, and practical alternatives.

Preview the exercises
GoalA balanced fixed-path press, squat, hinge, pull, and trunk session
LevelAll levels
Duration45–55 min
Exercises5

BEFORE YOU START

Equipment and structure

Smith machine · Bench · Cable or dumbbells

Smith MachineFull BodyGymStrength

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FULL PRESCRIPTION

Exercise by exercise

  1. 01

    Smith Machine Squat

    4 sets · 6–10 · 90s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Set the safety stops before loading the bar.
    • Choose a foot position that keeps your whole foot planted.
    • Descend only as far as you can keep your pelvis and knees controlled.
  2. 02

    Smith Machine Bench Press

    4 sets · 6–10 · 90s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Set the bench so the bar reaches the middle of your chest.
    • Keep your shoulder blades supported and wrists stacked.
    • Use the safety stops and finish each repetition without bouncing.
  3. 03

    Smith Machine Romanian Deadlift

    3 sets · 8–12 · 90s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Stand where the fixed bar path stays close to your legs.
    • Push your hips back with softly bent knees.
    • Stop before your back position changes, then stand tall.
  4. 04

    Seated Cable Row

    3 sets · 8–12 · 75s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Sit tall with softly bent knees.
    • Pull the handle toward your lower ribs.
    • Control the reach without rounding forward.
  5. 05

    Pallof Press

    3 sets · 8–12 / side · 45s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Stand where the band or cable has light tension.
    • Press straight out without rotating.
    • Breathe while holding your ribs over your pelvis.