The Station Method · Free guide
Your first session back.
A simple gym session for bigger guys getting back into training. Three stations and a clear next step.
- 30 min
- A focused session
- 3 stations
- A clear route around the gym
Your session
Start here.
Your first session is about getting going. Keep the movements controlled and leave with something to build on.
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Station 1 of 3
Leg press
Exercise Sets × reps Leg press 3 × 10 Calf raise on leg press 3 × 12 Keep two reps in reserve.
Gym busy?Leg press taken? Use seated leg curl and leg extension.
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Station 2 of 3
Chest press machine
Exercise Sets × reps Chest press 3 × 10 Slow reps. Do not chase failure today.
Gym busy?Chest press taken? Use any fixed press machine.
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Station 3 of 3
Lat pulldown
Exercise Sets × reps Lat pulldown 3 × 10 Feel the back working. Control the return.
Gym busy?Lat pulldown taken? Use seated row.
After station 03
Finish with momentum.
- Walk for 5 minutes.
- Log your weights.
- Leave with a starting point for next time.