Volume, then Intensity
Eight weeks with a pair and a bench: five of high reps, then three heavier on the same lifts. Three days or four. Pairs with the Fuel plan Eating to build.
- Weeks
- 3 8 weeks · with a trainer
- Days a week
- 4
- Level
- Intermediate
- Gear
- A pair of dumbbells you can change (or a rack of pairs) and an adjustable bench. No bench: the floor press stands in for the bench press.
The sessions Four 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 Upper A
- Hammer-Grip Incline Dumbbell Press 4 × 10-15
- One-Arm Dumbbell Row 4 × 10-15
- Incline Dumbbell Flye with a Twist 3 × 12-15
- Front Raise to Overhead 3 × 12-15
- Seated Dumbbell Curl 3 × 10-15
Rows are each arm. Light dumbbells on the raise: all the way up, slowly down.
Day 2 Lower A
- Dumbbell Box Squat 4 × 10-15
- Dumbbell Romanian Deadlift 4 × 10-15
- Dumbbell Reverse Lunge 3 × 10-15
- Calf Raise on a Dumbbell 3 × 12-20
- Dead Bug 3 × 8-12
The box squat sits to the bench and stands straight back up. Lunges each leg.
Day 3 Upper B
- Dumbbell Bench Press or Dumbbell Floor Press 4 × 10-15
- Incline Dumbbell Row 4 × 10-15
- Dumbbell Shoulder Press 3 × 10-15
- Reverse Flye with External Rotation 3 × 12-15
- One-Arm Pronated Lying Triceps Extension 3 × 10-15
Chest on the incline for the row. The reverse flye turns the thumbs up at the top.
Day 4 Lower B
- Bulgarian Split Squat 4 × 8-12
- Dumbbell Single-leg Deadlift 3 × 8-12
- Dumbbell Step-up 3 × 10-15
- Middle Back Shrug 3 × 12-15
- Single-Leg Glute Bridge 3 × 10-15
All single-leg, every set each side. Own the way down on the step-up.
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
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
What it trains
Quadriceps · Chest · Middle back · Shoulders · Hamstrings · Triceps · Abdominals · Biceps · Calves · Glutes
Plans like this one
Get all 8 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.