The First Two Weeks
Two weeks with the bar to see if this fits. The full eight carries on from here.
- Weeks
- 2
- Days a week
- 3
- Level
- Beginner
- Gear
- Barbell, rack, dumbbells, a cable stack
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
- Bench Press 3 × 6
- Overhead Press 3 × 8
- Lateral Raise 2 × 15
Stop each set two reps short of failure.
Day 2 Pull
- Deadlift 2 × 5
- Lat Pulldown 3 × 10
- Face Pull 2 × 15
Set your back before the bar leaves the floor, every rep.
Day 3 Legs
- Back Squat 3 × 6
- Romanian Deadlift 3 × 8
- Plank 2 × 30 sec
Full depth on squats before adding weight.
What it trains
Shoulders · Abdominals · Chest · Hamstrings · Lats · Lower back · Quadriceps
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?
Barbell, rack, dumbbells, a cable stack. Train 2 or 3 days a week. You pick when you add it.
What happens when the two weeks end?
Your plan automatically restarts for you, free. You can keep using it as long as you want. Remove it when you don't.