Daily Practice
Four weeks of ten-minute days, six days a week. Low reps, lots of sets, never anywhere near failure.
- Weeks
- 2 4 weeks · with a trainer
- Days a week
- 6
- Level
- Intermediate
- Gear
- A bar to hang from, a step or bench, and floor space.
The sessions Six 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 Pull
- Pull-up 6 × 3
Every set stops well short. If a set was hard, you did too many reps — that is the whole method.
Day 2 Push
- Push-up 6 × 8
Every set stops well short. If a set was hard, you did too many reps — that is the whole method.
Day 3 Legs
- Bodyweight Squat 6 × 15
- Walking Lunge 3 × 10 steps
Every set stops well short. If a set was hard, you did too many reps — that is the whole method.
Day 4 Pull
- Chin-up 6 × 3
Palms towards you today. Every set stops well short — if a set was hard, you did too many reps.
Day 5 Push
- Bench Dip 6 × 8
- Incline Push-up 3 × 12
Every set stops well short. If a set was hard, you did too many reps — that is the whole method.
Day 6 Trunk
- Hanging Leg Raise 5 × 6
- Russian Twist 3 × 10 each side
- Plank 3 × 45 sec
The one longer day. Still nothing to failure — get off the bar while the reps are clean.
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.