Daily Practice
Four weeks of ten-minute days, six days a week. Low reps, lots of sets, never anywhere near failure.
- Weeks
- 3 4 weeks · with a trainer
- Days a week
- 6
- Level
- Intermediate
- Gear
- A bar to hang from, a step or bench, and floor space.
The sessions Six 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 Pull
- Pull-up 6 × 3
Every set stops well short. If a set was hard, you did too many reps — that is the whole method.
Day 2 Push
- Push-up 6 × 8
Every set stops well short. If a set was hard, you did too many reps — that is the whole method.
Day 3 Legs
- Bodyweight Squat 6 × 15
- Walking Lunge 3 × 10 steps
Every set stops well short. If a set was hard, you did too many reps — that is the whole method.
Day 4 Pull
- Chin-up 6 × 3
Palms towards you today. Every set stops well short — if a set was hard, you did too many reps.
Day 5 Push
- Bench Dip 6 × 8
- Incline Push-up 3 × 12
Every set stops well short. If a set was hard, you did too many reps — that is the whole method.
Day 6 Trunk
- Hanging Leg Raise 5 × 6
- Russian Twist 3 × 10 each side
- Plank 3 × 45 sec
The one longer day. Still nothing to failure — get off the bar while the reps are clean.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
What it trains
Abdominals · Chest · 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 step or bench, and floor space. Train 6 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 Daily Practice” 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.
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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.