Smith Machine Full Body Workout
Written by the Perflexity coaching team · Reviewed September 5, 2026
Workout
Smith Full Body
Full body
1.Smith squat
Rest 2–3 min; set safeties
3 × 8–10
2.Smith Romanian deadlift
Rest 2 min
3 × 8–10
3.Smith bench or floor-level press
Rest 2 min
3 × 8–10
4.Smith or cable row
3 × 8–12
5.Smith calf raise or cable curl
3 × 10–15
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TL;DR
The Smith is a guided barbell. Use it for squat, RDL, press, and a row angle you can set. Add a cable or dumbbell move if you have time.
Key takeaways
- Set the stops. Know how to rack.
- Feet slightly forward on Smith squats often feels better.
- This pairs with the Planet Fitness 3-day.
Safety
Learn the hook path before you load. Set the catchers just below the bottom of your squat. If you are unsure, ask staff once. That is cheaper than a missed unrack.
FAQ
Is Smith worse than free weights?
It is different. For a full-body session in a crowded club it is a valid tool. Progress the load the same way.