Back Under the Bar
Four weeks back under the bar after time off. Light on purpose, three days a week, and it ends with an easy week.
- Weeks
- 2 4 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner
- Gear
- A barbell, plates, a rack and a flat bench. No cables and no machines.
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 Full Body A
- Back Squat 3 × 5
- Bench Press 3 × 5
- Barbell Row 3 × 8
- Dead Bug 3 × 10
Every set should finish with two more in you. Four weeks is not enough time to be a hero in.
Day 2 Full Body B
- Romanian Deadlift 3 × 6
- Overhead Press 3 × 6
- Push-up 3 × 10
- Glute Bridge 3 × 12
The Romanian deadlift stops at the knee. Nothing comes off the floor in these four weeks.
Day 3 Full Body C
- Back Squat 3 × 8
- Bench Press 3 × 8
- Barbell Row 3 × 10
- Plank 3 × 30 sec
Same lifts as Monday, lighter and longer. If Monday left you sore for three days, take more off the bar today.
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.