The Six O’Clock Gym
Six weeks for the after-work rush: dumbbells, cable towers and any flat bench. Nothing that queues.
- Weeks
- 2 6 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner to Intermediate
- Gear
- The dumbbell rack, any cable tower and any flat bench. No barbell, no fixed machines — nothing here has a waiting list.
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 Push
- Dumbbell Bench Press 3 × 10
- Standing Dumbbell Press 3 × 10
- Cable Fly 3 × 15
- Lateral Raise 3 × 15
- Triceps Rope Pushdown 3 × 12
Any bench, any tower, any pair — nothing today needs the station everyone is queuing for.
Day 2 Pull
- One-Arm Dumbbell Row 3 × 10 each
- Lat Pulldown or Assisted Pull-up 3 × 10
- Face Pull 3 × 15
- Hammer Curl 3 × 12
The row wants a bench, not the bench — any flat one in the room does the job.
Day 3 Legs
- Dumbbell Squat 3 × 12
- Dumbbell Romanian Deadlift 3 × 12
- Cable Pull-Through 3 × 12
- Dumbbell Reverse Lunge 2 × 10 each
- Cable Crunch 3 × 12
Leg day off the rack: two dumbbells and a metre of floor beat any queue in the building.
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.