The First Month at the Gym
Four weeks, two days a week, for a brand-new gym membership. Every movement is a machine with a seat and a pin.
- Weeks
- 2 4 weeks · with a trainer
- Days a week
- 2
- Level
- Beginner
- Gear
- Any commercial gym: pin-loaded machines, a cable stack, and a patch of floor for the plank.
The sessions Two 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 3 × 12
- Machine Chest Press 3 × 10
- Seated Cable Row 3 × 12
- Plank 2 × 20 sec
Set the seat before the pin, every machine. The seat numbers are worth remembering.
Day 2 Day Two
- Leg Curl 3 × 12
- Lat Pulldown 3 × 10
- Machine Shoulder Press 3 × 10
- Standing Calf Raise 2 × 15
- Ab Crunch Machine 2 × 12
On the pulldown, the knee pad goes over your thighs before you sit — it is what holds you down.
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.