Twice a Week at the Gym
Eight weeks, two full-body gym sessions a week, all machines and cables: for someone who trains twice a week and wants muscle.
- Weeks
- 3 8 weeks · with a trainer
- Days a week
- 2
- Level
- Intermediate
- Gear
- A gym with a hack squat, a leg press, leg curl and extension machines, chest press machines and a cable station.
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 Day One
- Hack Squat 3 × 8
- Machine Incline Chest Press 3 × 8
- Full Range-of-Motion Lat Pulldown 3 × 10
- Lying Leg Curl 3 × 10
- Cable Lateral Raise 3 × 12 each side
- Overhead Cable Curl 2 × 12
- Reverse-Grip Triceps Pushdown 2 × 12
Rest 2 min after the first three, 60 sec after the rest. Pair the curl and pushdown back to back.
Day 2 Day Two
- Leg Press 3 × 10
- Machine Chest Press 3 × 10
- Elevated Cable Row 3 × 10
- Leg Extension 3 × 12
- Single-Arm Cable Crossover 3 × 12 each side
- Face Pull 2 × 15
- Seated Calf Raise 2 × 15
The crossover is a hug, not a press: arm slightly bent, hand sweeps across your body. Face pulls to the forehead.
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
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.