The Lunch Hour
Six weeks of thirty-minute sessions, three days a week, built for a lunch break at a commercial gym.
- Weeks
- 3 6 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner to Intermediate
- Gear
- Machines and a cable stack, plus one fallback: any kettlebell covers the squat when the leg press is taken.
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
- Leg Press or Goblet Squat 3 × 8
- Machine Chest Press 3 × 8
- Seated Cable Row 3 × 10
- Cable Crunch 2 × 12
Superset the press and the row — one rests while the other works. Twelve minutes for the pair.
Day 2 Day Two
- Lat Pulldown 3 × 8
- Machine Shoulder Press 3 × 8
- Leg Curl or Lying Leg Curl 3 × 10
- Pallof Press 2 × 8 each side
Superset the pulldown and the press. The leg curl is the breather between rounds of them.
Day 3 Day Three
- Cable Pull-Through 3 × 10
- Cable Chest Press 3 × 10
- Machine Row 3 × 10
- Plank 2 × 30 sec
The whole day fits on two stations. If the room is packed, everything but the row runs off one tower.
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 · Chest · Hamstrings · Lats · Quadriceps · Glutes · Middle back · Shoulders
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?
Machines and a cable stack, plus one fallback: any kettlebell covers the squat when the leg press is taken. 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 The Lunch Hour” 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.