Gym Strength
Eight weeks of barbell strength work with the machines doing the assistance — fives and triples on the bar, tens on the pins.
- Weeks
- 3 8 weeks · with a trainer
- Days a week
- 3
- Level
- Intermediate
- Gear
- A bar, a rack and a bench, plus the cable stack and leg machines around them.
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 Squat Day
- Back Squat 5 × 5
- Bench Press 4 × 6
- Seated Cable Row 3 × 10
- Hanging Leg Raise 3 × 10
Squats first, always. The row is there to balance the pressing, not to set records.
Day 2 Deadlift Day
- Deadlift 3 × 5
- Overhead Press 4 × 6
- Weighted Pull-up or Lat Pulldown 4 × 6
- Face Pull 3 × 15
Reset the bar dead on the floor every deadlift rep. No touch-and-go.
Day 3 Volume Day
- Front Squat 4 × 6
- Close-Grip Bench Press 4 × 8
- T-Bar Row 4 × 8
- Leg Curl 3 × 12
Lighter bars, more reps, same standards. Elbows high on the front squat.
What it trains
Lats · Middle back · Quadriceps · Shoulders · Abdominals · Chest · Hamstrings · Lower back · Triceps
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?
A bar, a rack and a bench, plus the cable stack and leg machines around them. Train 3 or 4 days a week. You pick when you add it.
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 Gym Strength” lands in your calendar. No new sessions arrive after it. Get all 8 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.
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