Back Under the Bar
Four weeks back under the bar after time off. Light on purpose, three days a week, and it ends with an easy week.
- Weeks
- 3 4 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner
- Gear
- A barbell, plates, a rack and a flat bench. No cables and no machines.
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 Full Body A
- Back Squat 3 × 5
- Bench Press 3 × 5
- Barbell Row 3 × 8
- Dead Bug 3 × 10
Every set should finish with two more in you. Four weeks is not enough time to be a hero in.
Day 2 Full Body B
- Romanian Deadlift 3 × 6
- Overhead Press 3 × 6
- Push-up 3 × 10
- Glute Bridge 3 × 12
The Romanian deadlift stops at the knee. Nothing comes off the floor in these four weeks.
Day 3 Full Body C
- Back Squat 3 × 8
- Bench Press 3 × 8
- Barbell Row 3 × 10
- Plank 3 × 30 sec
Same lifts as Monday, lighter and longer. If Monday left you sore for three days, take more off the bar today.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
What it trains
Chest · Abdominals · Middle back · Quadriceps · Glutes · Hamstrings · 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?
A barbell, plates, a rack and a flat bench. No cables and no machines. 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 Back Under the Bar” 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.