Back In
Four weeks back into it after time off. Short full-body days, nothing near failure.
- Weeks
- 2 4 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner
- Gear
- A bar to hang from, a low step or bench, and floor space.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Full Body A
- Bodyweight Squat 3 × 10
- Incline Push-up 3 × 10
- Glute Bridge 3 × 12
- Dead Bug 3 × 8 each side
Rest as long as you want between sets. Finishing all three days this week matters more than any one set.
Day 2 Full Body B
- Step-up 3 × 8 each
- Push-up or Incline Push-up 3 × 6
- Single-Leg Glute Bridge 3 × 8 each
- Crunch 3 × 10
Pick a step at knee height or lower. On the crunches, shoulders four inches up is the whole range — no sitting up.
Day 3 Full Body C
- Walking Lunge 3 × 8 steps
- Chin-up or Assisted Pull-up 3 × 3
- Bench Dip 3 × 6
- Side Plank 3 × 15 sec each side
Dead hang at the bottom of every chin-up. If three is too many, do singles and rest between them.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
Get all 4 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.