Machine City

DeRosa Strength

General Fitness, Strength & Conditioning
Coach
Neil DeRosa

Welcome to Machine City

A strength program centered around machines that can be done at any commercial gym. For those just starting, and those who have some experience and are looking for a structure when it's time to hit the weights. This is for you.

We focus on 4 days of strength training a week (2 lower body, 2 upper body) with 2 optional days to get in some added mobility and aerobic work. You're going to feel stronger than you have been before, and look like it too!

Designed for beginners and first timers, but anyone seeking structure will benefit. The rules are all the same regardless. Show up, train smart, train hard.

Sessions can take anywhere from 60-90 minutes

Build your strongest, most resilient self to do awesome shit in life.

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Wrath of the Machines
Don't get lost in the big gym shuffle. Following Machine City makes sure you know what to do, when, and where.
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Look Good. Feel Strong. Gain Confidence.
Following our programming is going to have you building muscles you didn't know you had, and lifting weights you didn't know you could. The magic happens not only in the strength and muscles you build, but when you gain the confidence inside to keep pushing through those hard reps.
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Powered By Train Heroic
No more confusion over what exercises to choose, endless youtube searches, and questions after every movement. The Train Heroic app keeps your plan streamlined so all you need to do is focus on wrecking the place. It helps you track your weights week to week, month to month, and offers videos and details for all exercises and actions.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
4 Days of strength training, and 2 optional days that focus on some cardio and mobility. Optional, but still suggested for maximum benefit.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Train Heroic makes it easy to track and progress your weights so you can focus on getting after it. No more youtube searches or random workouts.
Equipment
Required
A gym membership to any basic gym that has dumbbells and machine
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Sample Week
Week 1 of 8-week program
Monday
Lower Body Day 1

Prep

A

Lower Body Warm Up

Lower Body Warm Up 2 Rounds 8 Air Squats with a 2 count pause at the bottom 8 Inchworms 8 Glute Bridges with a 2 count hold at the top 4/side Groiners -- Pigeon Stretch - 30 seconds per side Perform these 4 movements followed by 30 seconds each side of the pigeon stretch. Repeat again for another round.

B

Leg Press

4 x 10

C

Leg Extension

3 x 10

D

Prone Machine Hamstring Curl

3 x 10

Circuit

E

2-3 Rounds Through 8/side Walking Lunges (16 steps total) 30/30/30 Plank Rest 60-90 seconds and repeat. --- 30/30/30 planks is as follows 30 seconds left side hold 30 seconds front plank hold 30 seconds right side hold. Performance notes: You can perform your planks with either straight arms or at the elbow. As you get stronger you can hold dumbbells in your hand for an extra challenge on the walking lunges.

F

Aerobic Cool Down

1 x 10:00

Tuesday
Upper Body Day 1

Prep

A

Upper Body Warm Up

Upper Body Warm Up 2 Rounds 8 Push Ups (From standard position, elevated position, or knees) 8 Inchworms 8 Band Pull Aparts 8/side Open Books -- Thoracic Rotation - 30 seconds per side Perform these 4 movements followed by 30 seconds each side of the thoracic rotation. Repeat again for another round.

B

Seated Chest Press

3 x 10

C

Lat Pulldown

3 x 10

D

Seated Shoulder Press

3 x 10

E

Horizontal Row Machine

3 x 10

Circuit

F

2-3 Rounds 10-15 Lying Leg Raises 10-15 Hammer Curls Rest 60-90 seconds and repeat. Performance notes: You can perform your Lying Leg Raises on a bench as seen in the video or on the floor. Hammer Curls should be on the lighter side to start. Focus on control and keeping your shoulders down. Don't shrug the weight up. If you're doing that and it's only around rep 5 or 6 drop the weight and focus on form and control.

G

Aerobic Cool Down

1 x 10:00

Wednesday
(Optional Day) Aerobic and Mobility

Prep

A

Train Till Death Mobility

MOBILITY Worlds Greatest Stretch 1-2 minutes per side or as needed Pigeon Stretch 1-2 minutes per side or as needed Thread The Needle 1-2 minutes per side or as needed Open Book 1-2 minutes per side or as needed.

Prep

B

Aerobic Warm Up

MOVEMENT PREP 30 seconds Jumping Jacks 30 seconds High Knees 10 Air Squats 10 Glute Bridges 30 seconds/side Side Planks

C

Aerobic Development

1 x 20:00

Thursday
Lower Body Day 2

Prep

A

Lower Body Warm Up

Lower Body Warm Up 2 Rounds 8 Air Squats with a 2 count pause at the bottom 8 Inchworms 8 Glute Bridges with a 2 count hold at the top 4/side Groiners -- Pigeon Stretch - 30 seconds per side Perform these 4 movements followed by 30 seconds each side of the pigeon stretch. Repeat again for another round.

B

Leg Press

4 x 10

C

Bulgarian Split Squat

3 x 20

D

Leg Extension

3 x 10

E

Single Leg DB Hip Thrust

3 x 20

F

Prone Machine Hamstring Curl

3 x 10

G

Aerobic Cool Down

1 x 10:00

Friday
Upper Body Day 2

Prep

A

Upper Body Warm Up

Upper Body Warm Up 2 Rounds 8 Push Ups (From standard position, elevated position, or knees) 8 Inchworms 8 Band Pull Aparts 8/side Open Books -- Thoracic Rotation - 30 seconds per side Perform these 4 movements followed by 30 seconds each side of the thoracic rotation. Repeat again for another round.

B

Seated Chest Press

3 x 10

C

Lat Pulldown

3 x 10

D

Incline Dumbbell Press w/ Neutral Grip

3 x 10

E

Single Arm Dumbbell Row

3 x 20

F

PF Tricep Machine

3 x 12

G

PF Bicep Curls Machine

3 x 12

H

Aerobic Cool Down

1 x 10:00

Saturday
(Optional Day) Aerobic and Mobility

Prep

A

Train Till Death Mobility

MOBILITY Worlds Greatest Stretch 1-2 minutes per side or as needed Pigeon Stretch 1-2 minutes per side or as needed Thread The Needle 1-2 minutes per side or as needed Open Book 1-2 minutes per side or as needed.

Conditioning

B

Aerobic Warm Up

MOVEMENT PREP 30 seconds Jumping Jacks 30 seconds High Knees 10 Air Squats 10 Glute Bridges 30 seconds/side Side Planks

Circuit

C

Bodyweight Movement Circuit Set a timer for 15 minutes. Throw on some great music and work through this continuously. 6 Push Ups 8 KB/DB Swings 10 Air Squats 60 seconds Jumping Jacks Performance Notes: Depending on where you are at in your level of fitness you can perform your push ups to suit you. If regular push ups are a struggle, do these on your knees, or at an elevated position. If you don't know how to do KB swings you can change the movement to single leg glute bridges. Air Squats can be done full range of motion or at a depth that you can perform with confidence. Finally, if jumping jacks bother your knees you can sub these for mountain climbers, or even jump on a bike for 60 seconds.

Coach
coach-avatar Neil DeRosa

Neil DeRosa is the head coach of Train Till Death

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Take your first adventure toward strength!

Use Machine City as your plan to action with your gym memberships. No more endless cardio. No more random exercises. Follow a plan to get stronger, build muscle, and learn about your body.

Get Machine City
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FAQs
I'm a beginner and have a membership to Planet Fitness. Is that okay?
Yes! This program is made for beginners who may have not even set foot in a gym before. Any globo gym where you see a sea of machines and dumbbells will do just fine. Have an open mind, some good music, and patience as you begin your journey though machine city.
Why are you focusing on using machines?
This program is designed beginners who may be stepping into the gym for the first time. We are using machines as the bulk of the program so they can feel what it's like to develop muscle and strength in a simple, easy way.
Can I really gain strength just using machines?
Yes. Each week look to improve your performance or add a little more weight to each lift. Follow the progressions to the end of the 8 weeks and you will be stronger than when you started. Progress your weights, try to have some protein with every meal, and get some good sleep.
I'm intimidated at the gym and sometimes it freaks me out.
Starting new things in a public setting is really hard sometimes. You may think everyone is looking at you, or you may feel like you're in the way while everyone is crushing it. Fuck all that. You deserve to be here. Put on some loud music, throw on a hat, and remember that you're here for YOU!
What if I have more questions?
No problem! Email me at neil@traintilldeath.com
Machine City