First Six Weeks
Six weeks for a first plan, at home with a chair and a counter. Two or three days a week. Pairs with the Fuel plan First six weeks, fed and rested.
- Weeks
- 3 6 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner
- Gear
- A mat, a sturdy chair or a low step, and a table edge or kitchen counter for the incline push-ups.
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 and Push
- Bodyweight Squat 3 × 8-12
- Incline Push-up 3 × 6-10
- Glute Bridge 2 × 10-15
- Dead Bug 2 × 6-10
- Plank 2 × 20 sec
Rest as long as you like. Hands on a counter for the push-ups; the higher the surface, the easier.
Day 2 Lunge and Back
- Reverse Lunge 3 × 6-10
- Superman 3 × 8-12
- Reverse-Grip Incline Push-up 2 × 6-10
- Lying Leg Raise 2 × 6-10
- Side Plank 2 × 15 sec each side
Lunges are each leg. On the Superman, lift and hold for a breath at the top.
Day 3 Step and Hold
- Step-up 3 × 6-10
- Single-Leg Glute Bridge 3 × 6-10
- Crunch with Hands Overhead 2 × 8-12
- Flutter Kicks 2 × 20 sec
A step at knee height or lower, each leg. Stand all the way up at the top.
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
Abdominals · Glutes · Chest · Quadriceps · Lower back
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.