Back In
Four weeks back into it after time off. Short full-body days, nothing near failure.
- Weeks
- 3 4 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner
- Gear
- A bar to hang from, a low step or bench, and floor space.
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
- Bodyweight Squat 3 × 10
- Incline Push-up 3 × 10
- Glute Bridge 3 × 12
- Dead Bug 3 × 8 each side
Rest as long as you want between sets. Finishing all three days this week matters more than any one set.
Day 2 Full Body B
- Step-up 3 × 8 each
- Push-up or Incline Push-up 3 × 6
- Single-Leg Glute Bridge 3 × 8 each
- Crunch 3 × 10
Pick a step at knee height or lower. On the crunches, shoulders four inches up is the whole range — no sitting up.
Day 3 Full Body C
- Walking Lunge 3 × 8 steps
- Chin-up or Assisted Pull-up 3 × 3
- Bench Dip 3 × 6
- Side Plank 3 × 15 sec each side
Dead hang at the bottom of every chin-up. If three is too many, do singles and rest between them.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
What it trains
Abdominals · Chest · Glutes · Lats · Quadriceps · Triceps
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
A bar to hang from, a low step or bench, and floor space. Train 3 days a week.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with Back In” lands in your calendar. No new sessions arrive after it. Get all 4 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
Plans like this one
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.