4-Week Athletic Conditioning and Strength Plan: Progression Cycle 9
Ready-to-use training plan
4-Week ProgramRecommended for UnisexGym55-75 minutes
A progressive plan combining strength, athletic conditioning, core work and controlled recovery.
How to use this plan
Follow the days in order, log every working set, and finish each set with one to three good repetitions still available. Use the exercise animations to learn the movement and open the video when you need a full demonstration.
Monday
Lower Strength
Workout muscle map
Lower Strength muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Core LowerCore UpperGluteusHamstringQuadricepsAdductorsCore
1
Watch exercise video
Frog Pump
3 sets8-12 reps75 sec rest
The Frog Pump is an effective glute activation exercise that targets the gluteus maximus, medius, and minimus. It is performed by lying on your back with your feet together and knees bent outward, resembling a frog's position. This exercise helps improve hip stability and strength, making it a valuable addition to lower body workouts.
Muscle focus
Gluteus Medius85%
Gluteus Maximus70%
Semimembranosus45%
Biceps Femoris40%
Semitendinosus40%
GluteusHamstringQuadriceps
Step-by-step cues
- Lie on your back on a mat with your knees bent and feet flat on the floor.
- Bring the soles of your feet together, allowing your knees to fall outward to the sides.
- Position your arms at your sides with palms facing down for stability.
- Engage your core and squeeze your glutes as you lift your hips off the ground.
- Raise your hips until your body forms a straight line from shoulders to knees.
- Hold the top position for a moment, squeezing your glutes tightly.
- Slowly lower your hips back to the starting position without touching the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on squeezing your glutes throughout the movement to maximize activation.
- Keep your core engaged to maintain stability and prevent lower back strain.
- Ensure that your feet remain together and knees stay wide apart during the exercise.
- Perform the movement slowly and with control to enhance muscle engagement.
- Avoid arching your lower back; maintain a neutral spine throughout the exercise.
- Start with body weight and progress to adding resistance, such as a band or weight plate, as you become more comfortable.
2
Watch exercise video
Band Lying Clamshells
3 sets8-12 reps75 sec rest
Band Lying Clamshells are a resistance exercise targeting the gluteus medius and hip abductors. This exercise helps improve hip stability, strengthen the glutes, and enhance overall lower body function. It is performed by lying on your side with a resistance band looped around your thighs, just above the knees.
Muscle focus
Gluteus Medius100%
Gluteus Maximus10%
Gluteus
Step-by-step cues
- Lie on your side with your legs stacked and knees bent at a 90-degree angle.
- Place a resistance band around your thighs, just above the knees.
- Rest your head on your lower arm and place your upper hand on the floor in front of you for support.
- Keep your feet together and engage your core.
- Lift your top knee as high as possible without moving your pelvis or separating your feet.
- Pause at the top of the movement, then slowly lower the knee back to the starting position.
- Repeat for the desired number of repetitions before switching sides.
Technical tips
- Ensure that your hips remain stacked and do not roll backward during the movement.
- Focus on squeezing your glutes as you lift your knee.
- Maintain tension in the resistance band throughout the exercise for maximum effectiveness.
- Perform the movement slowly and with control to engage the targeted muscles fully.
- Keep your core engaged to stabilize your body and prevent unnecessary movement.
3
Watch exercise video
Lying Stright Leg Raise
3 sets10-15 reps60 sec rest
The Lying Straight Leg Raise is an effective exercise targeting the lower abdominal muscles. It involves lifting the legs while lying flat on your back, engaging the core to stabilize the body and control the movement. This exercise helps improve core strength and stability.
Muscle focus
Abs Upper100%
Abs Lower70%
Abs Obliques35%
Sartorius20%
Quadriceps Rectus Femoris20%
Core LowerCore UpperAdductorsCoreQuadriceps
Step-by-step cues
- Lie flat on your back on a mat with your legs extended and arms at your sides, palms facing down.
- Keep your legs straight and together, then slowly lift them towards the ceiling while keeping your core engaged.
- Raise your legs until they form a 90-degree angle with your torso or as high as you can without lifting your lower back off the ground.
- Pause briefly at the top of the movement, ensuring your core remains tight.
- Slowly lower your legs back to the starting position, maintaining control and avoiding any sudden drops.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your lower back pressed against the mat throughout the exercise to avoid strain.
- Engage your core muscles by pulling your belly button towards your spine.
- Breathe out as you lift your legs and inhale as you lower them.
- If you find it difficult to keep your legs straight, slightly bend your knees to reduce tension.
- Start with a smaller range of motion if you're a beginner and gradually increase as you build strength.
- Avoid using momentum; focus on slow and controlled movements for maximum effectiveness.
4
Watch exercise video
Machine Reverse Hack Squat
3 sets10-15 reps60 sec rest
The Machine Reverse Hack Squat is a compound lower body exercise that primarily targets the quadriceps, hamstrings, and glutes. It involves using a hack squat machine in reverse position, allowing for a different angle of muscle engagement compared to traditional squats. This exercise helps in building strength and muscle mass in the lower body while reducing stress on the spine.
Muscle focus
Quadriceps Rectus Femoris100%
Quadriceps Vastus Medialis100%
Quadriceps Vastus Lateralis100%
Sartorius50%
Gluteus Medius50%
GluteusQuadriceps
Step-by-step cues
- Adjust the machine to fit your height and load the desired weight.
- Position yourself facing the machine with your shoulders under the pads and feet shoulder-width apart on the platform.
- Keep your back straight and core engaged throughout the movement.
- Slowly lower your body by bending your knees until your thighs are parallel to the platform.
- Push through your heels to return to the starting position, ensuring full extension of the knees without locking them.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your feet are positioned correctly on the platform to maintain balance and target the intended muscles.
- Keep your core tight to support your lower back and maintain proper form.
- Avoid locking your knees at the top of the movement to prevent joint strain.
- Focus on a controlled descent and ascent to maximize muscle engagement.
- Use a weight that allows you to perform the exercise with proper form throughout all repetitions.
5
Watch exercise video
Band Reverse Hyperextension
3 sets10-15 reps60 sec rest
The Band Reverse Hyperextension is an exercise targeting the lower back, glutes, and hamstrings. It involves extending the hips while lying face down on a bench or platform, using resistance bands to add tension and improve muscle activation.
Muscle focus
Gluteus Maximus100%
Gluteus Medius80%
Biceps Femoris35%
Semitendinosus35%
Semimembranosus35%
GluteusHamstring
Step-by-step cues
- Secure a resistance band to a stable anchor point at floor level.
- Lie face down on a bench with your hips at the edge and legs hanging off.
- Loop the resistance band around your ankles.
- Grip the sides of the bench for stability.
- Engage your core and glutes, then lift your legs upward by extending your hips.
- Raise your legs until they are in line with your torso, keeping them straight.
- Pause briefly at the top of the movement, squeezing your glutes.
- Slowly lower your legs back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the resistance band is securely anchored to prevent slipping during the exercise.
- Maintain a neutral spine throughout the movement to avoid lower back strain.
- Focus on squeezing your glutes at the top of each repetition for maximum activation.
- Control the descent of your legs to maintain tension in the muscles and avoid momentum.
- Adjust the resistance band tension by changing its length or using a different band strength if needed.
6
Watch exercise video
Weighted Ab Crunches
3 sets10-15 reps60 sec rest
Weighted Ab Crunches are an advanced core exercise that targets the rectus abdominis by adding resistance to the traditional crunch. This exercise enhances core strength and stability, making it ideal for individuals looking to intensify their abdominal workouts.
Muscle focus
Abs Upper100%
Abs Lower75%
Abs Obliques40%
Core LowerCore UpperCore
Step-by-step cues
- Lie on your back on a mat with your knees bent and feet flat on the floor, hip-width apart.
- Hold a weight plate or dumbbell against your chest with both hands.
- Engage your core by pulling your navel towards your spine.
- Exhale as you lift your head, shoulders, and upper back off the floor in a controlled motion.
- Pause briefly at the top of the movement, ensuring your lower back remains in contact with the mat.
- Inhale as you slowly lower back to the starting position without letting your head touch the floor.
- Repeat for the desired number of repetitions.
Technical tips
- Choose a weight that allows you to maintain proper form throughout the exercise.
- Focus on using your abdominal muscles to lift rather than pulling with your neck or arms.
- Keep movements slow and controlled to maximize muscle engagement and reduce injury risk.
- Avoid using momentum; each repetition should be deliberate and focused.
- Ensure your breathing is steady; exhale on the exertion (lifting) and inhale on the return (lowering).
- If you're new to weighted crunches, start with a lighter weight to master the technique before progressing.
Tuesday
Upper Strength
Workout muscle map
Upper Strength muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
BackBack LowerChestLatissimusShouldersShoulders BackShoulders FrontTricepsBack UpperForearms
1
Watch exercise video
Incline Dumbbell Chest Fly
3 sets8-12 reps75 sec rest
The Incline Dumbbell Fly is an isolation exercise targeting the pectoral muscles, specifically the upper chest. It involves lying on an incline bench and moving dumbbells in a wide arc to engage the chest muscles effectively. This exercise helps in developing the upper portion of the pectoralis major, enhancing chest definition and strength.
Muscle focus
Chest Upper90%
Chest Middle75%
Chest Lower20%
Shoulders Front20%
ChestShoulders Front
Step-by-step cues
- Set an incline bench to a 30-45 degree angle.
- Sit on the bench with a dumbbell in each hand, resting them on your thighs.
- Lie back on the bench and lift the dumbbells above your chest with palms facing each other.
- Slightly bend your elbows and lower the dumbbells in a wide arc until you feel a stretch in your chest.
- Keep your elbows slightly bent throughout the movement to protect your joints.
- Bring the dumbbells back up in a controlled manner to the starting position, squeezing your chest at the top.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your back is firmly pressed against the bench to maintain stability.
- Control the movement; avoid letting gravity pull the weights down too quickly.
- Focus on feeling a stretch in your chest rather than how far you can lower the dumbbells.
- Keep your core engaged to support your lower back during the exercise.
- Exhale as you lift the dumbbells and inhale as you lower them.
- Avoid locking out your elbows at the top of the movement to maintain tension on the chest.
2
Watch exercise video
Smith Bent Over Row
3 sets8-12 reps75 sec rest
The Smith Bent Over Row is a compound exercise targeting the muscles of the back, including the latissimus dorsi, rhomboids, and trapezius. This exercise is performed using a Smith machine, which provides stability and control, allowing for focused muscle engagement.
Muscle focus
Back Lats100%
Back Trapezius Lower75%
Back Teres Major50%
Back Teres Minor50%
Back Infraspinatus50%
Back LowerLatissimusBackForearmsShoulders Back
Step-by-step cues
- Set the Smith machine bar to a height just below your knees.
- Stand with your feet shoulder-width apart and grip the bar with an overhand grip, hands slightly wider than shoulder-width.
- Bend your knees slightly and hinge at the hips to lower your torso until it is nearly parallel to the floor.
- Keep your back straight and core engaged throughout the movement.
- Pull the barbell towards your lower ribcage by retracting your shoulder blades and bending your elbows.
- Pause briefly at the top of the movement, squeezing your back muscles.
- Slowly lower the bar back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine and avoid rounding your back to prevent injury.
- Focus on pulling with your back muscles rather than your arms to maximize engagement.
- Keep your elbows close to your body during the pull to target the lats effectively.
- Control the movement both on the way up and down for better muscle activation.
- Adjust your grip width to find a comfortable position that allows full range of motion.
- Ensure that your feet are firmly planted on the ground for stability.
3
Watch exercise video
Dumbbell Front Raise
3 sets10-15 reps60 sec rest
Front Raises Dumbbell is an isolation exercise targeting the anterior deltoids. It involves lifting dumbbells in front of the body to shoulder height, emphasizing shoulder strength and stability.
Muscle focus
Shoulders Front100%
Shoulders Middle55%
Chest Upper50%
Chest Big Swing50%
ShouldersShoulders FrontChest
Step-by-step cues
- Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing your thighs.
- Keep your back straight and core engaged throughout the movement.
- Lift the dumbbells in front of you with a slight bend in the elbows until they reach shoulder height.
- Pause briefly at the top, ensuring not to swing or use momentum.
- Slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Start with lighter weights to focus on form and control.
- Avoid locking your elbows; maintain a slight bend throughout the exercise.
- Keep your movements slow and controlled to maximize muscle engagement.
- Exhale as you lift the weights and inhale as you lower them.
- Ensure your shoulders remain relaxed and not shrugged during the lift.
- Perform the exercise in front of a mirror to monitor your form.
4
Watch exercise video
Ring Dips
3 sets10-15 reps60 sec rest
Ring dips are a compound upper body exercise performed using gymnastic rings. This exercise primarily targets the triceps, chest, and shoulders, while also engaging the core for stabilization. The instability of the rings increases the difficulty, requiring greater muscle activation and control.
Muscle focus
Chest Lower85%
Triceps Medial Head85%
Triceps Lateral Head85%
Chest Big Swing85%
Triceps Long Head60%
ChestTricepsShouldersShoulders Front
Step-by-step cues
- Adjust the gymnastic rings to a height where you can comfortably reach them while standing.
- Grip the rings firmly with your palms facing inward and arms fully extended.
- Lift your feet off the ground, supporting your body weight with straight arms.
- Engage your core and maintain a neutral spine throughout the movement.
- Slowly lower your body by bending your elbows until your shoulders are below your elbows.
- Pause briefly at the bottom of the movement.
- Press through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that the rings are set at a height that allows for full range of motion without touching the ground.
- Keep your elbows close to your body to maximize triceps engagement and reduce shoulder strain.
- Focus on controlled movements to maintain balance and prevent swinging.
- If you're new to ring dips, consider using a resistance band for assistance or performing negative reps to build strength.
- Maintain a tight core throughout the exercise to stabilize your body and prevent excessive swaying.
- Breathe in as you lower yourself and exhale as you push back up to optimize performance.
5
Watch exercise video
Barbell Rear Delt Row
3 sets10-15 reps60 sec rest
The Barbell Rear Delt Row is a compound exercise targeting the posterior deltoids, upper back, and traps. It involves pulling a barbell towards your torso while maintaining a bent-over position, emphasizing the rear deltoids and upper back muscles.
Muscle focus
Shoulders Rear85%
Back Trapezius Middle65%
Back Trapezius Upper50%
Back Infraspinatus30%
Back Teres Minor25%
BackShoulders BackBack LowerBack Upper
Step-by-step cues
- Stand with feet shoulder-width apart, holding a barbell with an overhand grip.
- Bend your knees slightly and hinge at the hips to lean forward, keeping your back straight and torso almost parallel to the floor.
- Let the barbell hang at arm's length in front of you, keeping your arms perpendicular to the floor.
- Engage your core and pull the barbell towards your lower chest by squeezing your shoulder blades together.
- Pause briefly at the top of the movement, ensuring maximum contraction in the rear delts.
- Lower the barbell back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your back straight and avoid rounding your shoulders to prevent injury.
- Focus on squeezing your shoulder blades together at the top of the movement for maximum engagement of the rear delts.
- Maintain a neutral neck position by looking slightly ahead rather than down or up.
- Use a weight that allows you to perform the exercise with proper form throughout all repetitions.
- Control the descent of the barbell to maximize muscle tension and prevent momentum from taking over.
- Ensure your elbows are slightly bent and remain close to your body during the lift.
6
Watch exercise video
One-Arm Kettlebell Overhead Press
3 sets10-15 reps60 sec rest
The one-arm kettlebell press is a compound exercise that targets the shoulders, triceps, and core. It involves pressing a kettlebell overhead with one arm while maintaining stability and control. This exercise enhances unilateral strength and improves shoulder mobility and stability.
Muscle focus
Shoulders Front100%
Shoulders Middle90%
Triceps Medial Head40%
Triceps Lateral Head40%
Shoulders Rear25%
ShouldersShoulders FrontShoulders BackTriceps
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder height.
- Engage your core and keep your back straight.
- Press the kettlebell overhead by extending your arm fully, keeping your wrist straight.
- Pause briefly at the top, ensuring your arm is in line with your ear.
- Lower the kettlebell back to the starting position with control.
- Repeat for the desired number of repetitions before switching arms.
Technical tips
- Ensure your wrist remains neutral and aligned with your forearm throughout the movement.
- Engage your core to maintain balance and prevent leaning to one side.
- Focus on a slow and controlled motion to maximize muscle engagement.
- Keep your elbow close to your body during the press to ensure proper form.
- Breathe out as you press the kettlebell up and inhale as you lower it back down.
Wednesday
Zone 2 Recovery
Recovery focus
Use easy cycling, rowing or walking for 35-50 minutes.
Thursday
Full Body Power
Workout muscle map
Full Body Power muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
ChestCore LowerCore UpperGluteusHamstringLatissimusQuadricepsShoulders BackShoulders FrontTricepsBackBack LowerCore
1
Watch exercise video
Landmine Squat
3 sets8-12 reps75 sec rest
The Landmine Squat is a compound exercise that targets the quadriceps, glutes, and core. It involves using a landmine attachment, which is a barbell anchored at one end, allowing for a unique range of motion. This exercise is beneficial for building lower body strength and improving balance and coordination.
Muscle focus
Gluteus Maximus100%
Quadriceps Rectus Femoris85%
Quadriceps Vastus Medialis85%
Quadriceps Vastus Lateralis85%
Biceps Femoris15%
GluteusQuadricepsCoreCore LowerHamstring
Step-by-step cues
- Position the barbell in the landmine attachment, ensuring it is securely anchored.
- Stand facing the barbell with your feet shoulder-width apart.
- Grip the end of the barbell with both hands, holding it close to your chest.
- Engage your core and keep your chest up as you begin to lower into a squat by bending your knees and pushing your hips back.
- Descend until your thighs are parallel to the ground or as low as your mobility allows.
- Drive through your heels to return to the starting position, extending your hips and knees fully.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine throughout the movement to avoid unnecessary strain on your back.
- Keep your weight distributed evenly across your feet to ensure stability.
- Focus on engaging your core muscles to support your lower back during the squat.
- Ensure that your knees track over your toes as you descend to prevent knee injuries.
- Control the movement both on the way down and up to maximize muscle engagement.
- Adjust your stance width if necessary to find a comfortable position that allows for optimal squat depth.
2
Watch exercise video
Weighted Pull-Up
3 sets8-12 reps75 sec rest
The Weighted Pull Up is an advanced upper body exercise that targets the latissimus dorsi, biceps, and other muscles of the back and arms. By adding weight, this exercise increases resistance, enhancing muscle strength and hypertrophy. It requires a pull-up bar and additional weight, typically attached via a weight belt.
Muscle focus
Back Lats100%
Back Teres Major80%
Back Infraspinatus80%
Back Trapezius Lower65%
Back Teres Minor60%
LatissimusShoulders BackBackBack LowerTriceps
Step-by-step cues
- Begin by securely attaching a weight to your body using a dip belt or weighted vest.
- Stand beneath a pull-up bar and grasp it with an overhand grip, hands slightly wider than shoulder-width apart.
- Engage your core and retract your shoulder blades to stabilize your body.
- Initiate the pull by driving your elbows downwards and pulling your chin above the bar.
- Pause briefly at the top of the movement, ensuring full contraction of the back muscles.
- Lower yourself in a controlled manner until your arms are fully extended.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that the added weight is securely fastened to prevent injury.
- Focus on maintaining a straight line from head to heels by engaging your core throughout the exercise.
- Avoid swinging or using momentum to complete the pull-up; aim for controlled movements.
- If you're new to weighted pull-ups, start with a lighter weight to master form before progressing.
- Keep your shoulders away from your ears to prevent unnecessary strain and promote proper muscle engagement.
- Breathe out as you pull up and inhale as you lower yourself back down.
3
Watch exercise video
Seated Cable Chest Press
3 sets10-15 reps60 sec rest
The Seated Cable Chest Press is a compound exercise targeting the pectoral muscles, triceps, and anterior deltoids. It involves pressing a weight forward using a cable machine while seated, providing constant tension throughout the movement.
Muscle focus
Chest Middle100%
Chest Lower90%
Chest Upper70%
Triceps Medial Head50%
Triceps Lateral Head50%
ChestTricepsShoulders Front
Step-by-step cues
- Adjust the seat height so that the handles are at chest level when seated.
- Sit down with your back firmly against the pad and feet flat on the floor.
- Grasp the handles with an overhand grip, palms facing down.
- Engage your core and keep your elbows slightly below shoulder level.
- Press the handles forward by extending your arms until they are fully extended but not locked.
- Pause briefly at the top of the movement, squeezing your chest muscles.
- Slowly return to the starting position by bending your elbows and controlling the weight back.
Technical tips
- Ensure your back remains in contact with the pad throughout the exercise to maintain proper form.
- Keep your movements controlled; avoid using momentum to push the weight.
- Focus on squeezing your chest muscles at the peak of each repetition for maximum contraction.
- Adjust the weight to a manageable level that allows you to perform all repetitions with good form.
- Breathe out as you press forward and inhale as you return to the starting position.
4 Watch exercise video
V-Up
3 sets10-15 reps60 sec rest
The V-Up is a core strengthening exercise that targets the abdominal muscles, particularly the rectus abdominis and obliques. It involves lifting both the upper and lower body simultaneously to form a 'V' shape, engaging the core throughout the movement.
Muscle focus
Abs Lower100%
Abs Upper100%
Abs Obliques75%
Core LowerCore UpperCore
Step-by-step cues
- Lie flat on your back on a mat with your legs extended and arms stretched overhead.
- Engage your core by pulling your belly button towards your spine.
- Simultaneously lift your legs and upper body off the ground, reaching your hands towards your feet.
- Keep your legs straight and try to form a 'V' shape with your body at the top of the movement.
- Hold the position briefly, ensuring your core remains engaged.
- Slowly lower your arms and legs back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slow and controlled motion to maximize core engagement.
- Avoid using momentum; focus on using your abdominal muscles to lift.
- Keep your neck relaxed and avoid straining it by looking up at the ceiling.
- If you find it difficult to keep your legs straight, slightly bend your knees as you lift.
- Exhale as you lift into the 'V' position and inhale as you lower back down.
- Start with fewer repetitions if you're new to this exercise and gradually increase as you build strength.
5
Watch exercise video
Single Leg Romanian Deadlift
3 sets10-15 reps60 sec rest
The Single Leg Romanian Deadlift is a unilateral exercise targeting the hamstrings, glutes, and lower back. It enhances balance, stability, and strength by engaging the posterior chain muscles while requiring core activation for stabilization.
Muscle focus
Gluteus Maximus100%
Biceps Femoris55%
Semitendinosus55%
Semimembranosus55%
Erector Spinae50%
GluteusHamstringBack LowerCoreCore Lower
Step-by-step cues
- Stand upright with feet hip-width apart, holding a dumbbell in your right hand.
- Shift your weight onto your left leg and slightly bend the knee.
- Hinge at the hips, extending your right leg straight behind you while lowering the dumbbell towards the ground.
- Keep your back straight and shoulders retracted as you lower the weight.
- Lower until your torso is parallel to the ground or you feel a stretch in your hamstrings.
- Return to the starting position by driving through your left heel and bringing your right leg forward.
- Repeat for the desired number of repetitions before switching to the other leg.
Technical tips
- Maintain a neutral spine throughout the movement to avoid lower back strain.
- Focus on hinging at the hips rather than bending at the waist.
- Engage your core to help maintain balance and stability.
- Keep a slight bend in the standing knee to reduce stress on the joint.
- Use a mirror or record yourself to ensure proper form and alignment.
- Start with lighter weights to master technique before progressing to heavier loads.
- Perform the exercise slowly and with control to maximize muscle engagement.
6
Watch exercise video
Dumbbell Lat Pullover
3 sets10-15 reps60 sec rest
The Dumbbell Pullover is a compound exercise that primarily targets the chest and latissimus dorsi muscles, while also engaging the triceps and core. It is performed lying on a bench with a single dumbbell held in both hands, extending the arms over the chest and lowering the weight behind the head.
Muscle focus
Chest Big Swing95%
Back Teres Major85%
Back Teres Minor60%
Back Infraspinatus45%
Triceps Long Head35%
ChestShoulders BackBack LowerLatissimusTriceps
Step-by-step cues
- Lie flat on a bench, ensuring your upper back and shoulders are supported, with your feet firmly planted on the floor.
- Hold a dumbbell with both hands, palms facing upward, and extend your arms straight above your chest.
- Keep a slight bend in your elbows to reduce joint strain.
- Inhale deeply and slowly lower the dumbbell in an arc behind your head until you feel a stretch in your chest and lats.
- Pause briefly at the bottom of the movement.
- Exhale as you reverse the motion, bringing the dumbbell back to the starting position above your chest.
- Repeat for the desired number of repetitions, maintaining control throughout the exercise.
Technical tips
- Ensure your head and neck are relaxed throughout the movement to avoid unnecessary tension.
- Focus on maintaining a controlled motion; avoid using momentum to lift the weight.
- Engage your core to stabilize your body and prevent arching of the lower back.
- Select an appropriate weight that allows you to perform the exercise with proper form without compromising range of motion.
- Keep your elbows slightly bent to protect your joints and focus on muscle engagement.
- Perform this exercise slowly to maximize muscle tension and effectiveness.
7 Watch exercise video
Decline Dumbbell Fly
3 sets10-15 reps60 sec rest
The Decline Dumbbell Fly is an isolation exercise targeting the pectoral muscles, particularly the lower chest. It involves lying on a decline bench and performing a fly motion with dumbbells, which helps in enhancing chest definition and strength.
Muscle focus
Chest Lower100%
Chest Middle60%
Chest Upper25%
Shoulders Front20%
ChestShoulders Front
Step-by-step cues
- Set a decline bench at an angle of 15-30 degrees and lie back on it with a dumbbell in each hand.
- Position your feet securely under the foot pads to maintain stability.
- Hold the dumbbells above your chest with palms facing each other, arms slightly bent.
- Inhale and slowly lower the dumbbells in an arc motion to the sides until you feel a stretch in your chest.
- Keep your elbows slightly bent throughout the movement to reduce strain on the joints.
- Exhale and bring the dumbbells back to the starting position using the same arc motion.
- Repeat for the desired number of repetitions, maintaining control throughout each rep.
Technical tips
- Ensure your back is pressed against the bench to avoid unnecessary strain on your lower back.
- Focus on using your chest muscles to move the weights rather than relying on momentum.
- Maintain a slight bend in your elbows throughout to protect them from hyperextension.
- Control the movement speed, especially when lowering the weights, to maximize muscle engagement.
- Avoid letting the dumbbells touch at the top of the movement to keep tension on the chest muscles.
- Start with lighter weights to perfect your form before progressing to heavier loads.
Friday
Mobility
Recovery focus
Complete 20 minutes of full-body mobility and relaxed walking.
Saturday
Conditioning Circuit
Workout muscle map
Conditioning Circuit muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
BackCalfsCoreCore UpperGluteusHamstringLatissimusQuadricepsShouldersShoulders BackAdductorsBack LowerBack UpperBicepsChestCore LowerForearmsShoulders Front
1
Watch exercise video
Nordic Hamstring Curl
3 sets8-12 reps75 sec rest
The Nordic Hamstring Curl is a bodyweight exercise targeting the hamstrings, focusing on eccentric strength development. It involves lowering the body from a kneeling position while keeping the upper body straight, using the hamstrings to control the descent.
Muscle focus
Biceps Femoris100%
Semitendinosus100%
Semimembranosus100%
Claves Gastrocnemius10%
Claves Soleus10%
CalfsHamstring
Step-by-step cues
- Kneel on a soft surface with your feet secured under a stable object or held by a partner.
- Keep your body straight from your head to your knees.
- Cross your arms over your chest or place them at your sides.
- Slowly lean forward, keeping your back straight and engaging your core.
- Lower yourself as far as you can while maintaining control, then push back up to the starting position.
Technical tips
- Ensure your feet are securely anchored to prevent slipping.
- Focus on controlling the descent to maximize eccentric loading of the hamstrings.
- If you struggle to return to the starting position, use your hands to lightly push off the ground.
- Maintain a straight line from head to knees throughout the movement to avoid unnecessary strain on the lower back.
- Start with partial range of motion if full range is too challenging, and gradually increase as strength improves.
2
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Landmine Lateral Raise
3 sets8-12 reps75 sec rest
The Landmine Lateral Raise is an effective shoulder exercise that targets the lateral deltoids. It utilizes a landmine setup, which involves anchoring one end of a barbell to the ground, allowing for a unique range of motion and stability. This exercise helps in building shoulder strength and size, while also engaging the core for stabilization.
Muscle focus
Shoulders Middle100%
Shoulders Rear60%
Chest Big Swing50%
Shoulders Front45%
Back Trapezius Middle30%
ShouldersShoulders BackBackChestShoulders Front
Step-by-step cues
- Position a barbell in a landmine attachment or securely anchor one end in a corner.
- Stand perpendicular to the barbell with your feet shoulder-width apart.
- Grasp the end of the barbell with one hand, keeping your arm straight and at your side.
- Engage your core and maintain a slight bend in your knees.
- Lift the barbell laterally by raising your arm to shoulder height, keeping your elbow slightly bent.
- Pause briefly at the top of the movement, ensuring control and stability.
- Slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions before switching to the other arm.
Technical tips
- Focus on using your shoulder muscles to lift the weight, avoiding momentum or swinging.
- Keep your core engaged throughout the exercise to maintain balance and support.
- Start with a lighter weight to master form and technique before increasing resistance.
- Ensure that your movements are controlled and deliberate, especially during the lowering phase.
- Maintain a neutral spine and avoid leaning excessively to either side.
3
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Cable Close Grip Lat Pulldown
3 sets10-15 reps60 sec rest
The Cable Close Grip Lat Pulldown is an upper body exercise that primarily targets the latissimus dorsi muscles, while also engaging the biceps, rhomboids, and trapezius. This exercise is performed using a cable machine with a close grip handle attachment, allowing for a focused contraction of the back muscles.
Muscle focus
Back Lats100%
Back Teres Major60%
Back Trapezius Lower55%
Back Teres Minor50%
Back Infraspinatus35%
LatissimusShoulders BackBack LowerBicepsForearms
Step-by-step cues
- Sit at the cable machine with your feet flat on the floor and thighs secured under the pad.
- Grasp the close grip handle attachment with both hands, palms facing each other.
- Lean back slightly at the hips while keeping your back straight and chest up.
- Pull the handle down towards your chest by driving your elbows down and back.
- Squeeze your shoulder blades together at the bottom of the movement.
- Slowly release the handle back to the starting position, maintaining control.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on pulling with your elbows rather than your hands to engage the lats more effectively.
- Keep your core tight throughout the movement to maintain stability.
- Avoid using momentum; control both the concentric and eccentric phases of the exercise.
- Ensure your shoulders do not shrug up during the pull to prevent unnecessary strain.
- Adjust the seat height so that you can comfortably reach the handle without fully extending your arms at rest.
4
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Band Bicycle Crunches
3 sets10-15 reps60 sec rest
Band Bicycle Crunches are a core-strengthening exercise that targets the abdominal muscles, particularly the obliques, while incorporating resistance bands to increase intensity. This exercise enhances core stability and improves rotational strength.
Muscle focus
Abs Obliques100%
Abs Upper60%
Sartorius50%
Abs Lower30%
CoreCore UpperCore LowerQuadriceps
Step-by-step cues
- Lie flat on your back on a mat with your legs extended and a resistance band looped around both feet.
- Place your hands behind your head with elbows wide, ensuring not to pull on your neck.
- Lift your shoulders off the mat into a crunch position and simultaneously bring your right knee towards your chest while extending your left leg out straight.
- Twist your torso to bring your left elbow towards your right knee, engaging your obliques.
- Switch sides by extending your right leg and bringing your left knee towards your chest, twisting to bring your right elbow towards your left knee.
- Continue alternating sides in a controlled manner for the desired number of repetitions.
Technical tips
- Keep the movement slow and controlled to maximize muscle engagement and prevent injury.
- Focus on using your core muscles to twist, rather than pulling on your neck with your hands.
- Ensure that the resistance band is securely looped around both feet to maintain consistent tension throughout the exercise.
- Exhale as you twist and inhale as you return to the starting position for optimal breathing technique.
- Maintain a slight bend in the extended leg to keep tension on the band and prevent it from slipping.
5
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Smith Chair Squat
3 sets10-15 reps60 sec rest
The Smith Chair Squat is a lower body exercise performed using a Smith machine. It targets the quadriceps, hamstrings, glutes, and calves. The exercise involves squatting down as if sitting on an imaginary chair, providing stability and control through the guided bar path of the Smith machine.
Muscle focus
Quadriceps Vastus Medialis85%
Quadriceps Vastus Lateralis75%
Quadriceps Rectus Femoris65%
Gluteus Maximus55%
Sartorius20%
GluteusQuadricepsAdductorsBack LowerHamstring
Step-by-step cues
- Set the Smith machine bar to shoulder height and lock it in place.
- Stand with your feet shoulder-width apart, positioning yourself under the bar so it rests comfortably across your upper back.
- Grip the bar with both hands slightly wider than shoulder-width apart.
- Unlatch the bar by rotating it forward and step back slightly to clear the safety stops.
- Engage your core and keep your chest up as you begin to lower your body by bending at the hips and knees.
- Descend until your thighs are parallel to the ground or slightly below, ensuring your knees do not extend past your toes.
- Pause briefly at the bottom of the movement, maintaining tension in your legs.
- Push through your heels to return to the starting position, fully extending your hips and knees.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your back straight and chest lifted throughout the movement to avoid unnecessary strain on your lower back.
- Ensure that your knees track over your toes during the squat to maintain proper alignment and prevent injury.
- Focus on engaging your core muscles to stabilize your torso during the exercise.
- Adjust the foot placement if necessary to find a comfortable position that allows for a full range of motion without compromising form.
- Control the descent and ascent speed to maximize muscle engagement and reduce risk of injury.
- Use a spotter or safety stops if you're lifting heavy weights for added security.
6
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Alternate Bent Over Dumbbell Reverse Fly
3 sets10-15 reps60 sec rest
The Alternate Bent Over Dumbbell Reverse Fly is an isolation exercise targeting the rear deltoids, upper back, and rhomboids. It involves bending at the hips while maintaining a neutral spine and lifting dumbbells laterally in an alternating fashion.
Muscle focus
Shoulders Rear100%
Back Trapezius Middle60%
Shoulders Middle50%
Back Trapezius Lower30%
Back Trapezius Upper30%
BackShoulders BackBack LowerBack UpperShoulders
Step-by-step cues
- Stand with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip.
- Hinge at the hips to bend forward until your torso is almost parallel to the floor, keeping your back straight and knees slightly bent.
- Let your arms hang down naturally with a slight bend in the elbows.
- Engage your core and lift one dumbbell out to the side, keeping your elbow slightly bent, until it reaches shoulder height.
- Lower the dumbbell back to the starting position while simultaneously lifting the opposite dumbbell.
- Continue alternating sides for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the movement to maintain stability.
- Avoid using momentum; focus on controlled movements to isolate the target muscles.
- Maintain a slight bend in the elbows to reduce strain on the joints.
- Ensure your back remains flat and avoid rounding your shoulders.
- Breathe out as you lift the dumbbell and inhale as you lower it.
- Start with lighter weights to master form before progressing to heavier loads.
Sunday
Full Rest
Recovery focus
Recover fully and review sleep, soreness and training quality.
Four-week progression
Week 1Learn the movements and establish repeatable working weights.
Week 2Add one repetition to most working sets while keeping good form.
Week 3Add a small amount of load when every target repetition is controlled.
Week 4Reduce working sets by roughly one third and focus on clean technique.
Fuel the work
Nutrition guidance
- Start near maintenance calories and adjust slowly using training performance, hunger and body-weight trends.
- Target roughly 1.6-2.0 g of protein per kg of body weight per day across three to five meals.
- Use carbohydrates around training and include vegetables, fruit and healthy fats every day.
- Hydrate consistently and avoid treating one meal or one day as success or failure.
Use these numbers as practical starting ranges, not medical prescriptions. Adjust for your health, body size and activity, and consult a qualified professional when needed.
