Machine Foundations
Eight weeks of strength work where every movement is a machine or a cable. The free-weight floor is never part of it.
- Weeks
- 3 8 weeks · with a trainer
- Days a week
- 2
- Level
- Beginner
- Gear
- Pin-loaded machines and a cable stack — any commercial gym has both. No barbells, no dumbbells, no spotter.
The sessions Two 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
- Leg Press 3 × 10
- Machine Chest Press 3 × 10
- Seated Cable Row or Machine Row 3 × 12
- Standing Calf Raise 3 × 15
- Pallof Press 2 × 10 each side
Rest 90 seconds between sets. Keep the seat settings from your first week — same seat, same movement.
Day 2 Full Body B
- Leg Curl or Lying Leg Curl 3 × 12
- Lat Pulldown 3 × 10
- Machine Shoulder Press 3 × 10
- Leg Extension 3 × 12
- Cable Crunch 3 × 12
Pull the bar to the top of your chest on pulldowns, and let the stack stretch you tall 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
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
What it trains
Abdominals · Hamstrings · Lats · Quadriceps · Calves · Chest · Middle back · 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?
Pin-loaded machines and a cable stack — any commercial gym has both. No barbells, no dumbbells, no spotter. Train 2 or 3 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 Machine Foundations” 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.
Plans like this one
Get all 8 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.