Five Short Days
Eight weeks of twenty-five-minute barbell days, Monday to Friday. One main lift each day and two things after it.
- Weeks
- 2 8 weeks · with a trainer
- Days a week
- 5
- Level
- Intermediate
- Gear
- A barbell, plates, a rack with a chin-up bar, and a flat bench. No cables and no machines.
The sessions Five 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 Squat
- Back Squat 4 × 8
- Walking Lunge 3 × 12 steps
- Plank 3 × 45 sec
Two minutes between squat sets and no more — the clock is part of the programme.
Day 2 Bench
- Bench Press 4 × 8
- Close-Grip Bench Press 3 × 8
- Push-up 3 × 15
Training alone: keep the top set two reps short and the pins where the bar can land. The close grip is lighter than it feels like it should be.
Day 3 Pull
- Barbell Row 4 × 10
- Pull-up 3 × 8
- Barbell Curl 3 × 12
Pull the bar into your hip, not your chest, on rows.
Day 4 Hinge
- Romanian Deadlift 4 × 8
- Hip Thrust 3 × 12
- Side Plank 3 × 30 sec each side
The Romanian deadlift stops at the knee. Nothing today comes off the floor.
Day 5 Press
- Overhead Press 4 × 8
- Barbell Shrug 3 × 12
- Dead Bug 3 × 12
Strict press — no leg drive, no leaning back. Shortest day of the week.
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.