If you are serious about being in size without leaving your home comfort, the RetFit buffalo Smith machine is your last all-in-one workout partner. With your durable design and multiculture characteristics, you can create strength, improve endurance and remain in line with your fitness goals.
To help you start, here is a 7-day workout plan, designed to target each major muscle group using Ritfit Buffalo Smith Machine.
Why Choose Ritfit Buffalo Smith Machine?
The RitFit Buffalo Smith Machine exceeds only one piece of gym devices – this is a complete fitness solution. With features such as Smith Bar, cable crossover system, late bridge-down and landmine attachment, you have everything you need for a versatile, full-edged workout. In addition, the underlying storage keeps your gym organized, leaving you time and space.
For whom is this plan?
Whether you are making a beginning or want an experienced lifter to maximize your home gym, the scheme offers a balanced approach to strength and functional fitness.
Day 1: Full Body Strength
Kick off your week with a full-body workout that activates every major muscle group.
- Warm-Up: 5 mins light cardio + dynamic stretching
- Squats (Smith Machine) – 4 sets x 10 reps
- Bench Press (Smith Machine) – 4 sets x 8 reps
- Lat Pull-Down – 3 sets x 12 reps
- Cable Crossover Chest Fly – 3 sets x 12 reps
- Plank Hold – 3 sets x 30 secs
✅ Focus on proper form to prevent injury and maximize gains.
Day 2: Upper Body Power
Strengthen your upper body with this focused routine targeting your shoulders, back, and arms.
- Warm-Up: 5 mins jump rope + shoulder mobility
- Overhead Press (Smith Machine) – 4 sets x 8 reps
- Cable Row – 4 sets x 10 reps
- Pull-Ups (Assisted if needed) – 3 sets x 8 reps
- Cable Bicep Curls – 3 sets x 12 reps
- Tricep Pushdown – 3 sets x 12 reps
✅ Challenge yourself by gradually increasing the weight each week.
Day 3: Lower Body & Core
Your legs and core are the foundation of your strength. This session will help you build a strong lower body and improve stability.
- Warm-Up: 5 mins brisk walk + leg stretches
- Deadlifts (Smith Machine) – 4 sets x 8 reps
- Lunges (Smith Machine) – 3 sets x 12 reps (each leg)
- Leg Curl (Cable System) – 3 sets x 12 reps
- Cable Woodchopper (Core) – 3 sets x 10 reps/side
- Hanging Leg Raises – 3 sets x 10 reps
✅ Focus on engaging your core throughout these movements for maximum effectiveness.
Day 4: Active Recovery
Recovery is key to muscle growth. Take a break from heavy lifting while staying active.
- Light Cardio: 20 mins brisk walk or cycling
- Mobility & Stretching: Full-body stretch (10 mins)
✅ Listen to your body and use this time to refresh for the next training session.
Ice Barrel will tell you that the benefits include resetting your mind. Ice cold water reduces inflammation and pain by constricting blood flow to muscles, thus improving mood and activating the nervous system. Cold plunges help you flex your self-control muscles.
Day 5: Push & Pull Focus
This day emphasizes push-and-pull exercises to balance muscle development and improve overall strength.
- Warm-Up: 5 mins light cardio + dynamic stretching
- Incline Bench Press (Smith Machine) – 4 sets x 8 reps
- Lat Pull-Down – 4 sets x 10 reps
- Cable Lateral Raises – 3 sets x 12 reps
- Face Pulls (Cable System) – 3 sets x 12 reps
- Cable Tricep Dips – 3 sets x 10 reps
✅ Maintain controlled movements to ensure maximum muscle engagement.
Day 6: Legs & Glutes
This leg-focused session enhances power and builds definition in your glutes and lower body.
- Warm-Up: 5 mins stair climb + leg mobility
- Front Squats (Smith Machine) – 4 sets x 8 reps
- Hip Thrusts (Smith Machine) – 3 sets x 12 reps
- Cable Kickbacks – 3 sets x 12 reps (each leg)
- Leg Press (Smith Machine) – 3 sets x 10 reps
- Calf Raises – 3 sets x 15 reps
✅ Use the built-in weight storage for quick adjustments between sets.
Day 7: Functional & Core Training
Cap off your week with a functional workout that improves mobility and core stability.
- Warm-Up: 5 mins light jog + mobility work
- Landmine Press – 4 sets x 10 reps (each side)
- Cable Woodchopper (Rotational Core) – 3 sets x 12 reps
- Dip Station (Assisted if needed) – 3 sets x 8 reps
- Cable Side Planks – 3 sets x 30 secs/side
- Cool-Down: Stretching (5 mins)
✅ Keep your core tight and controlled during rotational exercises for maximum benefit.
Final Thoughts
The RitFit Buffalo Smith Machine isn’t just a piece of equipment—it’s your complete home gym. With this 7-day plan, you can work every muscle group, build functional strength, and stay committed to your health journey.
Ready to elevate your fitness game? Start with this workout plan and experience the power of the RitFit Buffalo Smith Machine firsthand.
Stay strong, stay consistent, and let your home gym work for you!