Back to the Bells
Six weeks back into training after time off. Paired movements, three days a week, thirty-five minutes.
- Weeks
- 3 6 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner to Intermediate
- Gear
- A pair of dumbbells and floor space. No bench, and nothing to hang from.
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 Press & Pull
- Standing Dumbbell Press 3 × 8
- Bent-Over Dumbbell Row 3 × 10
- Dumbbell Squat 3 × 10
- Dead Bug 3 × 10 each side
Alternate the press and the row — a set of each, then rest a minute. The squat stands alone.
Day 2 Hinge & Push
- Dumbbell Romanian Deadlift 3 × 10
- Push-up 3 × 12
- Bent-Over Dumbbell Row 3 × 12
- Side Plank 3 × 30 sec each side
Push-ups and rows alternate the same way. Hinge at the hips — the knees stay where they started.
Day 3 Legs & Arms
- Dumbbell Reverse Lunge 3 × 10 each
- Dumbbell Curl 3 × 12
- Overhead Triceps Extension 3 × 12
- Lateral Raise 3 × 15
- Plank 3 × 45 sec
The lighter day. Curl and extension alternate, and nothing here needs to be heavy.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
What it trains
Abdominals · Middle back · Quadriceps · Shoulders · Biceps · Chest · Hamstrings · 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 pair of dumbbells and floor space. No bench, and nothing to hang from. 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 to the Bells” lands in your calendar. No new sessions arrive after it. Get all 6 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 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.