The Lunch Hour
Six weeks of thirty-minute sessions, three days a week, built for a lunch break at a commercial gym.
- Weeks
- 2 6 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner to Intermediate
- Gear
- Machines and a cable stack, plus one fallback: any kettlebell covers the squat when the leg press is taken.
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
- Leg Press or Goblet Squat 3 × 8
- Machine Chest Press 3 × 8
- Seated Cable Row 3 × 10
- Cable Crunch 2 × 12
Superset the press and the row — one rests while the other works. Twelve minutes for the pair.
Day 2 Day Two
- Lat Pulldown 3 × 8
- Machine Shoulder Press 3 × 8
- Leg Curl or Lying Leg Curl 3 × 10
- Pallof Press 2 × 8 each side
Superset the pulldown and the press. The leg curl is the breather between rounds of them.
Day 3 Day Three
- Cable Pull-Through 3 × 10
- Cable Chest Press 3 × 10
- Machine Row 3 × 10
- Plank 2 × 30 sec
The whole day fits on two stations. If the room is packed, everything but the row runs off one tower.
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
Get all 6 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.