The First Month at the Gym
Four weeks, two days a week, for a brand-new gym membership. Every movement is a machine with a seat and a pin.
- Weeks
- 3 4 weeks · with a trainer
- Days a week
- 2
- Level
- Beginner
- Gear
- Any commercial gym: pin-loaded machines, a cable stack, and a patch of floor for the plank.
The sessions Two 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 3 × 12
- Machine Chest Press 3 × 10
- Seated Cable Row 3 × 12
- Plank 2 × 20 sec
Set the seat before the pin, every machine. The seat numbers are worth remembering.
Day 2 Day Two
- Leg Curl 3 × 12
- Lat Pulldown 3 × 10
- Machine Shoulder Press 3 × 10
- Standing Calf Raise 2 × 15
- Ab Crunch Machine 2 × 12
On the pulldown, the knee pad goes over your thighs before you sit — it is what holds you down.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
What it trains
Abdominals · Calves · Chest · Hamstrings · Lats · Middle back · Quadriceps · 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?
Any commercial gym: pin-loaded machines, a cable stack, and a patch of floor for the plank. Train 2 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 First Month at the Gym” lands in your calendar. No new sessions arrive after it. Get all 4 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 4 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.