The Big Lifts
The twelve most-logged lifts in the world and nothing else, four days a week for eight weeks. Bench, squat, deadlift, pulldown, press, row — and the six that go with them.
- Weeks
- 2 8 weeks · with a trainer
- Days a week
- 4
- Level
- Beginner to Intermediate
- Gear
- A gym: a rack, a bench, a bar, a cable stack, a leg press and a leg extension.
The sessions Four 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 Upper A
- Bench Press 4 × 6
- Barbell Row 4 × 8
- Overhead Press 3 × 8
- Lateral Raise 3 × 15
- Barbell Curl 3 × 10
Bench first while you are fresh. Rows: bar to the lower ribs, chest still.
Day 2 Lower A
- Back Squat 4 × 6
- Romanian Deadlift 3 × 8
- Leg Press 3 × 12
- Leg Extension 3 × 15
Squat first. The leg press is where the volume goes, not where the ego does.
Day 3 Upper B
- Overhead Press 4 × 6
- Lat Pulldown 4 × 10
- Bench Press 3 × 8
- Triceps Rope Pushdown 3 × 12
- Barbell Curl 3 × 10
Press first today. Pulldown to the collarbone, elbows down and in.
Day 4 Lower B
- Deadlift 3 × 5
- Leg Press 3 × 10
- Back Squat 3 × 8
- Leg Extension 3 × 15
- Lateral Raise 3 × 15
Deadlift first, every rep from a dead stop. The squat here is lighter than Lower A’s — eights, not sixes.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
Get all 8 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.