Created by Method Strength

Machine Full Body Program for PCOS & Insulin Resistance

3-day machine-based full body program optimized for insulin sensitivity with PCOS. Safe entry into strength training after injury history, compound exercises for maximum metabolic effect.

nicht angegeben3x strength per week + walking on off daysImprove insulin sensitivity, build strength, safe progressionmachine, cable, body only

Day A — Full Body (Push Focus)

6 exercises

Beinpresse3 × 10-12
RPE 7. Largest muscle mass first — maximum insulin sensitivity effect. Full range of motion.
Brustpresse (Maschine)3 × 10-12
RPE 7. Guided movement, no injury risk. Sit down and press.
Latzug eng (Neutralgriff)3 × 10-12
RPE 7. Neutral grip — the most shoulder-friendly pulldown variation. OP already knows lat pulldown from her current routine.
Schulterdrücken (Maschine)3 × 10-12
RPE 7. Seated and guided — safe for shoulder joint.
Trizeps-Extension (Maschine)2 × 10-12
RPE 7-8
Dead Bug2 × 8
Per side. Slow and controlled — builds trunk stability that's especially important after TBI recovery.

Day B — Full Body (Pull Focus)

6 exercises

Hackenschmidt-Kniebeuge (Maschine)3 × 10-12
RPE 7. Guided squat — back supported, no balancing needed.
Latzug breit (zur Brust)3 × 10-12
RPE 7. Wider grip variation than Day A — emphasizes lats in full width. Pull to chest, never behind the neck.
Schrägbankdrücken (Maschine)3 × 10-12
RPE 7. Different press angle than Day A.
Abduktoren-Maschine3 × 12-15
RPE 7. Gluteus medius — important for hip stability and gait pattern.
Bizeps-Curl am Kabelzug (stehend)2 × 10-12
RPE 7-8
Pallof Press (Kabelzug)2 × 10
Per side. Anti-rotation stability.

Day C — Full Body (Metabolic)

6 exercises

Beinpresse3 × 12-15
RPE 7. Higher rep range than Day A — metabolic stimulus for insulin sensitivity.
Rudern am Kabelzug (sitzend)3 × 10-12
RPE 7. Horizontal pull to complement the vertical pulldowns from Day A and B.
Dip-Maschine (Trizeps)3 × 10-12
RPE 7. Chest and triceps together — time efficient.
Adduktoren-Maschine3 × 12-15
RPE 7. Complements abductors from Day B — complete hip stability.
Reverse Butterfly (Maschine)2 × 12-15
RPE 7. Rear delts and posture.
Plank (Unterarmstütz)2 × 20-30s
Building on current level (15 sec) — increase gradually.

Why This Plan?

This program is specifically optimized for PCOS with insulin resistance. Barber et al. (2020) showed that resistance training significantly improves insulin sensitivity in women with PCOS — in some cases comparable to metformin. The key is compound exercises recruiting large muscle groups (Leg Press, Hack Squat, Lat Pulldowns), as glucose uptake increases proportionally to activated muscle mass. The lat pulldown variations (Close-Grip neutral grip on Day A, Wide-Grip on Day B) are deliberately varied since the user is already familiar with lat pulldowns — familiarity reduces the stated fear of injury. Seated Cable Rows on Day C complement the vertical pulldowns as a horizontal pull, covering the back musculature three-dimensionally. The 100% machine-based selection addresses two problems simultaneously: fear of injury and TBI history — machines eliminate balance demands and guide the movement path. Abductor/adductor work is deliberately included since hip stability is especially important after a period of immobility and supports functional gait patterns. Day C uses higher rep ranges (12-15) as metabolic stimulus — Holten et al. (2004) showed that moderate volume training increases insulin receptor expression in skeletal muscle. Walking on off days remains part of the program, as the combination of resistance training and LISS cardio is more effective for PCOS than either modality alone.

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