8 Weeks, 6x per week
A six-day bodybuilding split on gym machines, for lifters ready to commit to serious training volume, weekends included. The machines guide each movement, so you can load up and push hard with good control.
Three sessions rotate through the week: Chest & Biceps on Monday and Friday, Legs on Tuesday and Saturday, and Back & Triceps on Wednesday and Sunday. Thursday is the only rest day. Every muscle group is trained twice a week for eight weeks.
The exercises are simple to learn, but this is not an easy plan: machines let you move bigger loads than free weights, and six sessions a week add up fast. Sleep well, eat enough protein, and take an extra rest day if your joints or energy start to suffer.
Progress: pick a weight you can lift for the bottom of the rep range with good form. When you reach the top of the range on every set, add a little weight next time.