Once a Week
Eight weeks of one full-body gym session a week: legs, push, pull and trunk on machines, about fifty minutes. For a week with one free evening.
- Weeks
- 3 8 weeks · with a trainer
- Days a week
- 1
- Level
- Beginner to Intermediate
- Gear
- A gym with a leg press, a leg curl, a chest press and shoulder press machine, a lat pulldown and a seated row.
The sessions One day 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 Full Body
- Leg Press 3 × 10
- Machine Chest Press 3 × 10
- Lat Pulldown 3 × 10
- Lying Leg Curl 3 × 10
- Seated Cable Row 3 × 10
- Machine Shoulder Press 2 × 10
- Plank 2 × 30 sec
Rest 90 sec between sets. Ten minutes on any cardio machine first if you have time.
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
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.