Three in a Row
Six weeks, three days, no bench. Every session is two groups of three movements done back to back, so it is over in half an hour.
- Weeks
- 3 6 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner to Intermediate
- Gear
- One pair of dumbbells you can press for ten, and a floor. No bench.
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 and Pull Threes
- Dumbbell Floor Press 3 × 10
- Palms-In Bent-Over Dumbbell Row 3 × 10
- Dumbbell Upright Row 3 × 12
- Alternating Hammer Curl 3 × 10 each
- One-Arm Triceps Kickback 3 × 12 each
- Lateral Raise to Front Raise 3 × 8
First three lines back to back, rest two minutes, repeat. Then the last three the same way.
Day 2 Leg Threes
- Plié Dumbbell Squat 3 × 12
- Dumbbell Romanian Deadlift 3 × 12
- Dumbbell Calf Raise 3 × 15
- Dumbbell Reverse Lunge 3 × 8 each
- Dumbbell Single-leg Deadlift 3 × 8 each
- Dumbbell Squat 3 × 12
First three lines back to back, rest two minutes, repeat. Then the last three the same way.
Day 3 Shoulder and Arm Threes
- Palms-In Dumbbell Press 3 × 10
- Bent-Over Dumbbell Row 3 × 10
- Two-Dumbbell Front Raise 3 × 10
- Zottman Curl 3 × 10
- Standing One-Arm Triceps Extension 3 × 10 each
- Dumbbell Reverse Curl 3 × 12
First three lines back to back, rest two minutes, repeat. Then the last three the same way.
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
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.