One Station
Six weeks, three days, one Smith machine. A whole session without walking the gym floor or waiting for anything else.
- Weeks
- 3 6 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner
- Gear
- A Smith machine and an adjustable bench. Nothing else in the gym is used.
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 Station A
- Smith Machine Squat 3 × 8-10
- Smith Machine Bench Press 3 × 8-10
- Smith Machine Bent-Over Row 3 × 8-10
- Smith Machine Calf Raise 2 × 15
Two minutes between sets. All sets at ten reps means more weight next time.
Day 2 Station B
- Smith Machine Stiff-Legged Deadlift 3 × 8-10
- Smith Machine Shoulder Press 3 × 8-10
- Inverted Row 3 × 6-10
- Plank 2 × 45 sec
Rows hang under the bar set at waist height. Two minutes between sets.
Day 3 Station C
- Smith Machine Single-Leg Split Squat 3 × 8 each
- Smith Machine Incline Bench Press 3 × 8-10
- Smith Machine Upright Row 3 × 10-12
- Smith Machine Close-Grip Bench Press 2 × 12
Two minutes between sets.
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
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.