Comeback Full-Body C — Machine Mix
Machine-and-dumbbell full-body day for the comeback rotation. Leg press, machine bench, seated cable row, leg curl, glute bridge, dead bug. ~6 movements, ~45 min. Low joint demand for the third weekly session.
Estimated session
- Movements 6
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Leg Press Medium-width feet, full ROM without lumbar rounding at the bottom. Drive up, no hard lockout. Sub goblet squat at home. 2 warm-up sets first 3 × 12 · rest 2 min | 3 | 12 | 2 min |
| 02 | Machine Bench Press Seat set so handles align with mid-chest. Drive through, control the return. Sub dumbbell bench at home. 1 warm-up set first 3 × 12 · rest 1:30 | 3 | 12 | 1:30 |
| 03 | Seated Cable Rows Tall chest, pull to the lower ribs, squeeze the mid-back, control the return. Sub one-arm dumbbell row at home. 3 × 12 · rest 1:15 | 3 | 12 | 1:15 |
| 04 | Lying Leg Curls Hips planted, curl heels to glutes, pause 1 s, control the eccentric. Re-conditions the hamstrings. 2 × 12 · rest 1 min | 2 | 12 | 1 min |
| 05 | Butt Lift Bridge Drive through the heels to a full hip lockout, squeeze the glutes, lower under control. Add a dumbbell across the hips once bodyweight is easy. 2 × 15 · rest 1 min | 2 | 15 | 1 min |
| 06 | Dead Bug Ribs down, low back pinned to the floor. Extend opposite arm and leg slowly without losing the brace. Rebuilds anti-extension control. 2 × 10 · rest 45s | 2 | 10 | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Lowest-demand day of the comeback week — fixed paths let you accumulate volume without taxing deconditioned stabilisers. Set seat and pad positions so the handle path matches the cue (mid-chest on the press) before loading. Open at ~40-60% of pre-layoff capacity, cap RPE at 6-7 for the first two weeks, and add load only once all sets clear the cap with full ROM and no stack-slamming. Home lifters sub dumbbell bench, goblet squat, one-arm row, and DB RDL at matched reps. Full range and a controlled return on every rep.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Comeback Full-Body C — Machine Mix template?
Lowest-demand day of the comeback week — fixed paths let you accumulate volume without taxing deconditioned stabilisers. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Comeback Full-Body C — Machine Mix, and how long does it take?
Comeback Full-Body C — Machine Mix runs 6 movements and about 15 working sets, roughly 62 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Machine Mix version different?
Comeback Full-Body C — Machine Mix is the machine mix cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight