Back in the Gym
Four weeks for coming back after months off. Three short full-body days, light on purpose and rising each week. You are not starting over — you are starting again.
- Weeks
- 2 4 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner to Intermediate
- Gear
- A gym: machines, dumbbells, a cable stack. Nothing heavy.
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 Day One
- Bike or Walking 1 × 5 min easy
- Leg Press 3 × 12
- Machine Chest Press 3 × 12
- Lat Pulldown 3 × 12
- Plank 2 × 30 sec
Five easy minutes on a bike, then three machines and a plank. Under forty minutes. Nothing here is a test.
Day 2 Day Two
- Bike or Walking 1 × 5 min easy
- Goblet Squat 3 × 10
- Dumbbell Bench Press 3 × 10
- Seated Cable Row 3 × 12
- Glute Bridge 2 × 15
Dumbbells today. Pick the pair that feels silly light for the first set; it will not by the third.
Day 3 Day Three
- Bike or Walking 1 × 5 min easy
- Dumbbell Romanian Deadlift 3 × 10
- Dumbbell Shoulder Press 3 × 10
- Dumbbell Step-up or Leg Curl 3 × 10 each side
- Face Pull 2 × 15
- Dead Bug 2 × 8 each side
The hinge, the press and a step. Slow on the way down for all three. Three days done is a week done.
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.