The Six O’Clock Gym
Six weeks for the after-work rush: dumbbells, cable towers and any flat bench. Nothing that queues.
- Weeks
- 3 6 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner to Intermediate
- Gear
- The dumbbell rack, any cable tower and any flat bench. No barbell, no fixed machines — nothing here has a waiting list.
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 Push
- Dumbbell Bench Press 3 × 10
- Standing Dumbbell Press 3 × 10
- Cable Fly 3 × 15
- Lateral Raise 3 × 15
- Triceps Rope Pushdown 3 × 12
Any bench, any tower, any pair — nothing today needs the station everyone is queuing for.
Day 2 Pull
- One-Arm Dumbbell Row 3 × 10 each
- Lat Pulldown or Assisted Pull-up 3 × 10
- Face Pull 3 × 15
- Hammer Curl 3 × 12
The row wants a bench, not the bench — any flat one in the room does the job.
Day 3 Legs
- Dumbbell Squat 3 × 12
- Dumbbell Romanian Deadlift 3 × 12
- Cable Pull-Through 3 × 12
- Dumbbell Reverse Lunge 2 × 10 each
- Cable Crunch 3 × 12
Leg day off the rack: two dumbbells and a metre of floor beat any queue in the building.
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
What it trains
Shoulders · Chest · Lats · Quadriceps · Abdominals · Biceps · Glutes · Hamstrings · Middle 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?
The dumbbell rack, any cable tower and any flat bench. No barbell, no fixed machines — nothing here has a waiting list. 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 The Six O’Clock Gym” lands in your calendar. No new sessions arrive after it. Get all 6 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 6 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.