Back in the Gym
Four weeks for coming back after months off. Three short full-body days, light on purpose and rising each week. You are not starting over — you are starting again.
- Weeks
- 3 4 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner to Intermediate
- Gear
- A gym: machines, dumbbells, a cable stack. Nothing heavy.
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
- Bike or Walking 1 × 5 min easy
- Leg Press 3 × 12
- Machine Chest Press 3 × 12
- Lat Pulldown 3 × 12
- Plank 2 × 30 sec
Five easy minutes on a bike, then three machines and a plank. Under forty minutes. Nothing here is a test.
Day 2 Day Two
- Bike or Walking 1 × 5 min easy
- Goblet Squat 3 × 10
- Dumbbell Bench Press 3 × 10
- Seated Cable Row 3 × 12
- Glute Bridge 2 × 15
Dumbbells today. Pick the pair that feels silly light for the first set; it will not by the third.
Day 3 Day Three
- Bike or Walking 1 × 5 min easy
- Dumbbell Romanian Deadlift 3 × 10
- Dumbbell Shoulder Press 3 × 10
- Dumbbell Step-up or Leg Curl 3 × 10 each side
- Face Pull 2 × 15
- Dead Bug 2 × 8 each side
The hinge, the press and a step. Slow on the way down for all three. Three days done is a week done.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
What it trains
Quadriceps · Abdominals · Chest · Hamstrings · Shoulders · Glutes · Lats · Middle back
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 gym: machines, dumbbells, a cable stack. Nothing heavy. 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 the Gym” 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.