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
- 4
- Level
- Intermediate
- Gear
- A bar, a rack and a bench, plus the cable stack and leg machines around them.
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
- Bench Press 5 × 5
- Weighted Pull-up or Lat Pulldown 4 × 6
- Overhead Press 3 × 8
- Seated Cable Row 3 × 10
- Face Pull 3 × 15
Heaviest upper day. Take the full three minutes between bench sets.
Day 2 Lower A
- Back Squat 5 × 5
- Romanian Deadlift 3 × 8
- Leg Press 3 × 12
- Hanging Leg Raise 3 × 10
The leg press takes the volume the squat sets cannot afford. Do not turn it into a second squat day.
Day 3 Upper B
- Overhead Press 4 × 6
- T-Bar Row 4 × 8
- Close-Grip Bench Press 3 × 8
- Cable Curl 3 × 12
- Triceps Rope Pushdown 3 × 12
Press day. Squeeze the bar before it leaves the rack — the rep starts in the hands.
Day 4 Lower B
- Deadlift 3 × 5
- Front Squat 3 × 6
- Leg Curl 3 × 12
- Standing Calf Raise 4 × 15
Two bars, both earned. If the deadlift took everything, the front squat stays honest and light.
What it trains
Quadriceps · Shoulders · Hamstrings · Lats · Middle back · Triceps · Abdominals · Biceps · Calves · Chest · Lower back
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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