Steady
Eight weeks, two days a week, at a pace you can keep. Nothing jumps and nothing is against a clock.
- Weeks
- 3 8 weeks · with a trainer
- Days a week
- 2
- Level
- Beginner
- Gear
- A chair or low step, a wall to hold, floor space, and a bar to hang from.
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
- Bodyweight Squat 3 × 10
- Incline Push-up 3 × 10
- Pull-up 3 × 15 sec hang
- Wall Calf Stretch 1 × 30 sec each side
- Glute Bridge 3 × 12
- Dead Bug 3 × 8 each side
Squat down to a chair and stand back up — that is the whole movement. Everything standing comes first; you get on the floor once, at the end.
Day 2 Full Body B
- Step-up 3 × 8 each
- Bench Dip 3 × 8
- Standing Side Bend 2 × 20 sec each side
- Single-Leg Glute Bridge 3 × 8 each
- Side Plank 3 × 15 sec each side
- Knees to Chest 1 × 30 sec
Hold the wall for as long as you want on the step-ups, and skip the knee raise if balance is the hard part — step up, stand tall, step down.
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 · Glutes · Calves · Chest · Lats · Lower back · Quadriceps · 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?
A chair or low step, a wall to hold, floor space, and a bar to hang from. Train 2 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 Steady” 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.