4-Week Beginner Full-Body Foundation
A beginner-friendly four-week plan that builds technique, confidence and a repeatable three-day training habit.
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
Full Body Technique
Full Body Technique muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Dumbbell Jump
The Dumbbell Jump is a dynamic exercise that combines strength and plyometrics to enhance explosive power, particularly in the lower body. It primarily targets the quadriceps, hamstrings, glutes, and calves while also engaging the core for stability.
Muscle focus
Step-by-step cues
- Begin by standing with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Engage your core and keep your chest up as you bend your knees and lower into a squat position.
- Explosively push through your heels to jump upwards as high as possible.
- As you jump, keep the dumbbells at your sides without swinging them.
- Land softly on the balls of your feet, immediately bending your knees to absorb the impact and return to the squat position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your knees do not extend past your toes during the squat to protect your joints.
- Maintain a neutral spine throughout the movement to avoid back strain.
- Focus on a controlled descent when landing to minimize impact on your joints.
- Start with lighter weights to master form before progressing to heavier dumbbells.
- Keep your movements smooth and controlled, avoiding any jerking motions.
- Breathe in as you lower into the squat and exhale forcefully as you jump.
Machine Chest Press
The machine chest press is a resistance exercise targeting the pectoral muscles, triceps, and anterior deltoids. It provides a controlled movement path, making it ideal for beginners and those focusing on muscle isolation. The machine allows for adjustable resistance levels to accommodate different strength levels.
Muscle focus
Step-by-step cues
- Adjust the seat height so that the handles are at chest level.
- Sit back against the pad with feet flat on the floor.
- Grasp the handles with an overhand grip, elbows bent at approximately 90 degrees.
- Engage your core and press the handles forward until your arms are fully extended without locking your elbows.
- Pause briefly at the top of the movement.
- Slowly return to the starting position with control, maintaining tension in your chest muscles.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the seat is adjusted so that your arms are parallel to the floor when gripping the handles.
- Keep your back firmly against the pad throughout the exercise to avoid strain.
- Focus on squeezing your chest muscles as you press forward to maximize activation.
- Avoid locking your elbows at full extension to maintain continuous tension on the muscles.
- Control the movement on the way back to prevent using momentum and ensure muscle engagement.
- Start with a lighter weight to perfect your form before increasing resistance.
One-Arm Chest Supported Row Machine
The Single Arm Chest Supported Row Machine is a strength training exercise that targets the upper back muscles, particularly the latissimus dorsi, rhomboids, and trapezius. This exercise involves using a machine with a chest pad for support, allowing for isolated rowing movements with one arm at a time. It helps improve muscle balance and coordination while minimizing strain on the lower back.
Muscle focus
Step-by-step cues
- Adjust the seat and chest pad of the row machine to fit your body size, ensuring your chest is firmly supported.
- Sit on the machine with your feet flat on the floor and your chest against the pad.
- Grasp the handle with one hand, keeping your arm fully extended.
- Engage your core and pull the handle towards your torso by retracting your shoulder blade and bending your elbow.
- Pause briefly when the handle is close to your body, ensuring maximum contraction in the back muscles.
- Slowly extend your arm back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions before switching to the other arm.
Technical tips
- Ensure that your chest remains in contact with the pad throughout the exercise to maintain proper form and support.
- Focus on pulling with your back muscles rather than using your arm to ensure effective engagement of target muscles.
- Keep movements slow and controlled to maximize muscle activation and reduce risk of injury.
- Avoid rotating your torso during the exercise; maintain stability by engaging your core.
- Adjust the weight so that you can complete all repetitions with proper form without straining.
- Breathe out as you pull the handle towards you and inhale as you return to the starting position.
Standing Cable Ab Crunch
The Standing Cable Ab Crunch is an isolation exercise targeting the abdominal muscles, specifically the rectus abdominis. It involves using a cable machine to provide resistance, allowing for controlled and effective engagement of the core muscles.
Muscle focus
Step-by-step cues
- Attach a rope handle to the high pulley of a cable machine.
- Stand facing the machine with feet shoulder-width apart, holding the rope with both hands.
- Step back slightly to create tension in the cable, and position your hands at the sides of your head.
- Engage your core and slightly bend your knees.
- Exhale as you contract your abs, pulling your elbows down towards your thighs while keeping your lower body stable.
- Pause briefly at the bottom of the movement, ensuring maximum contraction of the abs.
- Inhale as you slowly return to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your elbows close to your head throughout the exercise to maintain proper form.
- Focus on using your abdominal muscles to pull down rather than relying on arm strength.
- Maintain a slight bend in your knees to help stabilize your body during the movement.
- Avoid pulling with your arms; instead, initiate the movement from your core.
- Control the movement on both the way down and up to maximize muscle engagement.
- Ensure that you are breathing out during the crunch and inhaling as you return to start.
Lunge Stretch
The Lunge Stretch is a dynamic exercise that targets the hip flexors, quadriceps, and glutes. It is effective for improving flexibility, balance, and overall lower body strength. This stretch is often used as part of a warm-up routine to prepare the body for more intense physical activity.
Muscle focus
Step-by-step cues
- Begin by standing upright with your feet hip-width apart.
- Step forward with your right foot, lowering your hips until both knees are bent at approximately a 90-degree angle.
- Ensure your right knee is directly above your ankle and your left knee hovers just above the ground.
- Keep your torso upright and engage your core throughout the movement.
- Hold the stretch for a few seconds, then push off your right foot to return to the starting position.
- Repeat on the opposite side by stepping forward with your left foot.
Technical tips
- Maintain a straight back and avoid leaning forward during the stretch.
- Focus on keeping your front knee aligned with your ankle to prevent injury.
- Engage your core muscles to maintain balance and stability.
- Perform the stretch slowly and with control to maximize its effectiveness.
- If you feel discomfort in your knees, adjust the depth of the lunge or consult a fitness professional.
Barbell Bench Press with Chains
The Barbell Bench Press with Chains is a variation of the traditional bench press that incorporates chains to add variable resistance. As the barbell is lifted, more chain links are lifted off the ground, increasing the load. This exercise targets the pectoral muscles, triceps, and shoulders, and helps improve strength and power by accommodating resistance throughout the range of motion.
Muscle focus
Step-by-step cues
- Set up a flat bench and position a barbell with chains attached on a rack at an appropriate height.
- Lie back on the bench with your feet flat on the ground and your eyes directly under the bar.
- Grip the bar slightly wider than shoulder-width apart, ensuring your wrists are straight and elbows are under the bar.
- Unrack the bar by straightening your arms and position it above your chest with elbows locked.
- Lower the bar slowly to your chest, allowing the chains to pile on the floor, maintaining control and keeping elbows at a 45-degree angle to your body.
- Press the bar back up explosively to the starting position, lifting more chain links off the ground as you extend your arms fully.
- Repeat for the desired number of repetitions, maintaining form throughout.
Technical tips
- Ensure chains are evenly distributed on both sides of the barbell to maintain balance.
- Focus on controlling the descent of the bar to maximize muscle engagement and safety.
- Keep your core engaged throughout the movement to stabilize your body.
- Use a spotter if lifting heavy weights to ensure safety during unracking and reracking.
- Experiment with different chain lengths to adjust resistance levels according to your strength and goals.
- Maintain a steady breathing pattern: inhale as you lower the bar and exhale as you press it back up.
Tuesday
Easy Walk
Walk for 30-45 minutes without chasing speed.
Wednesday
Full Body Strength
Full Body Strength muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Weighted Glute Bridge
The Weighted Glute Bridge is a strength exercise targeting the gluteal muscles, hamstrings, and core. It involves lifting the hips off the ground while holding a weight across the pelvis, enhancing muscle activation and strength in the lower body.
Muscle focus
Step-by-step cues
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place a weight, such as a barbell or dumbbell, across your pelvis. Hold it securely with both hands.
- Engage your core and squeeze your glutes.
- Press through your heels to lift your hips toward the ceiling until your body forms a straight line from shoulders to knees.
- Hold the top position for a moment, ensuring your glutes are fully contracted.
- Slowly lower your hips back to the starting position without letting them touch the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your feet are positioned correctly; too far forward or too close can reduce effectiveness.
- Keep your core engaged throughout the movement to protect your lower back.
- Avoid arching your back at the top of the movement; focus on squeezing the glutes.
- Control the descent to maximize muscle engagement and prevent injury.
- Start with a lighter weight to master form before progressing to heavier loads.
- Maintain even pressure through both heels to ensure balanced muscle activation.
Rear Deltoid Stretch
The Rear Deltoid Stretch targets the posterior deltoid muscles, helping to improve shoulder flexibility and reduce tension. This stretch is essential for maintaining shoulder health, especially after upper body workouts.
Muscle focus
Step-by-step cues
- Stand or sit with your back straight and shoulders relaxed.
- Extend one arm across your body at shoulder height.
- Use your opposite hand to gently pull the extended arm towards your chest.
- Hold the stretch for 15-30 seconds, feeling a gentle stretch in the back of your shoulder.
- Release and repeat on the other side.
Technical tips
- Keep your shoulders down and relaxed to avoid unnecessary tension.
- Do not force the stretch; it should feel comfortable and not painful.
- Breathe deeply and evenly throughout the stretch to enhance relaxation.
- Perform this stretch after workouts to aid in muscle recovery and flexibility.
- Ensure your back remains straight to maximize the effectiveness of the stretch.
Rings Pull-Up
The Rings Pull Up is a bodyweight exercise performed using gymnastic rings. It primarily targets the muscles of the upper back, biceps, and shoulders, while also engaging the core for stabilization. This exercise enhances grip strength and improves overall upper body strength and coordination.
Muscle focus
Step-by-step cues
- Adjust the rings to a height where you can hang with your arms fully extended without your feet touching the ground.
- Grip the rings with a neutral grip (palms facing each other) and hang with your body straight, engaging your core.
- Initiate the movement by retracting your shoulder blades and pulling your chest towards the rings.
- Continue pulling until your chin is above the level of the rings.
- Slowly lower yourself back to the starting position with control, fully extending your arms.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a tight core throughout the movement to prevent swinging.
- Focus on squeezing your shoulder blades together as you pull up.
- Keep your elbows close to your body to maximize bicep engagement.
- Ensure a full range of motion by fully extending your arms at the bottom of each rep.
- Control the descent to build eccentric strength and prevent injury.
- If you're new to ring pull-ups, consider using a resistance band for assistance.
Weighted Russian Twist
The Weighted Russian Twist is a core exercise that targets the oblique muscles and improves rotational strength. It involves twisting the torso while holding a weight, such as a dumbbell or a medicine ball, to increase resistance and engage the core more effectively.
Muscle focus
Step-by-step cues
- Sit on the floor with your knees bent and feet flat. Hold a weight with both hands close to your chest.
- Lean back slightly, keeping your spine straight and core engaged.
- Lift your feet off the ground, balancing on your sit bones. Maintain this position throughout the exercise.
- Twist your torso to the right, bringing the weight beside your hip. Keep your arms slightly bent.
- Return to the center, then twist to the left side in a controlled manner.
- Continue alternating sides for the desired number of repetitions.
Technical tips
- Keep your core tight throughout the exercise to protect your lower back.
- Avoid using momentum; focus on controlled movements to maximize muscle engagement.
- If lifting your feet is too challenging, keep them on the ground for stability.
- Ensure that your back remains straight; avoid rounding your shoulders forward.
- Start with a lighter weight to master form before progressing to heavier weights.
Glute Bridge
The Glute Bridge is a strength exercise that primarily targets the gluteal muscles, while also engaging the hamstrings and core. It is performed by lying on your back and lifting your hips towards the ceiling, creating a bridge-like position with your body.
Muscle focus
Step-by-step cues
- Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place your arms at your sides with palms facing down.
- Engage your core and squeeze your glutes as you lift your hips off the ground.
- Lift until your body forms a straight line from shoulders to knees.
- Hold the position for a moment, then slowly lower your hips back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your feet are placed firmly on the ground to maintain stability.
- Focus on squeezing your glutes at the top of the movement for maximum activation.
- Keep your core engaged throughout the exercise to protect your lower back.
- Avoid arching your lower back; maintain a neutral spine position.
- Control the movement both when lifting and lowering your hips to enhance muscle engagement.
- If you feel strain in your lower back, adjust your foot placement or reduce the range of motion.
Dumbbell Cuban Rotation
The Dumbbell Cuban Rotation is an exercise that targets the rotator cuff muscles, improving shoulder stability and mobility. It involves a combination of external rotation and a lateral raise, making it effective for enhancing shoulder health and preventing injuries.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a pronated grip.
- Raise your arms to shoulder height, keeping elbows bent at 90 degrees and upper arms parallel to the ground.
- Rotate your forearms upward by externally rotating your shoulders, keeping elbows stationary.
- Pause briefly at the top of the movement, ensuring your forearms are vertical.
- Slowly lower the dumbbells back to the starting position by reversing the rotation.
- Repeat for the desired number of repetitions.
Technical tips
- Start with light weights to focus on form and control.
- Keep your core engaged to maintain stability throughout the exercise.
- Avoid using momentum; perform the movement slowly and deliberately.
- Ensure your elbows remain at shoulder height and do not drop during the rotation.
- Breathe steadily, exhaling as you rotate upward and inhaling as you return to the start.
Thursday
Mobility and Rest
Complete 10-15 minutes of comfortable mobility.
Friday
Full Body Practice
Full Body Practice muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Jump Squat
The Air Squat is a fundamental bodyweight exercise targeting the lower body, specifically the quadriceps, hamstrings, glutes, and calves. It also engages the core for stability and balance. This exercise is essential for building foundational strength and improving mobility.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart and toes slightly pointed out.
- Engage your core and keep your chest up while maintaining a neutral spine.
- Begin the movement by pushing your hips back as if sitting into a chair.
- Bend your knees and lower your body until your thighs are parallel to the ground or as low as your mobility allows.
- Ensure your knees track over your toes and do not cave inward.
- Keep your weight distributed evenly through your heels and midfoot.
- Pause briefly at the bottom of the squat.
- Drive through your heels to return to the starting position, fully extending your hips and knees.
Technical tips
- Warm up properly before performing air squats to prevent injury.
- Focus on maintaining a straight back throughout the movement to protect your spine.
- Keep your gaze forward to help maintain balance and posture.
- If you struggle with depth, work on ankle and hip mobility exercises.
- Practice in front of a mirror to ensure proper form and alignment.
- Engage your core throughout the exercise to enhance stability and control.
- Start with a slow tempo to master technique before increasing speed or adding variations.
Standing Downward Dog
The Standing Downward Dog is a variation of the traditional Downward Dog yoga pose, performed while standing. It primarily targets the shoulders, hamstrings, calves, and back muscles, promoting flexibility and strength. This exercise is beneficial for improving posture and relieving tension in the upper body.
Muscle focus
Step-by-step cues
- Stand with your feet hip-width apart and arms at your sides.
- Inhale deeply and raise your arms overhead, keeping them straight.
- Exhale and hinge forward at the hips, lowering your torso until your hands reach the floor or a stable surface like a block.
- Keep your legs straight but not locked, allowing a slight bend in the knees if necessary.
- Press your palms firmly into the ground or surface, spreading your fingers wide.
- Extend your spine and push your hips upward and back, forming an inverted 'V' shape with your body.
- Hold the position for several breaths, maintaining even breathing.
- To release, slowly walk your hands back towards your feet and roll up to standing.
Technical tips
- Engage your core muscles to support your lower back during the movement.
- Focus on lengthening your spine rather than forcing your heels to touch the ground.
- If you have tight hamstrings, bend your knees slightly to maintain proper form.
- Keep your head between your arms and gaze towards your feet to avoid neck strain.
- Use yoga blocks under your hands if you cannot comfortably reach the floor.
- Maintain even weight distribution between hands and feet to prevent overloading any single area.
TRX Biceps Curl
The TRX Biceps Curl is a suspension training exercise that targets the biceps muscles. It utilizes body weight and gravity to provide resistance, enhancing strength and muscle endurance. This exercise is performed using TRX straps, which allow for a range of motion and require core stability.
Muscle focus
Step-by-step cues
- Attach the TRX straps to a secure anchor point at an appropriate height.
- Stand facing the anchor point with your feet shoulder-width apart.
- Hold the TRX handles with an underhand grip, palms facing up.
- Lean back slightly, keeping your body straight and core engaged.
- Extend your arms fully in front of you, maintaining tension in the straps.
- Pull your body towards the anchor by bending your elbows, keeping your upper arms stationary.
- Continue curling until your hands are near your shoulders.
- Slowly extend your arms back to the starting position, maintaining control.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the TRX straps are securely anchored before starting the exercise.
- Keep your elbows close to your body throughout the movement to maximize bicep engagement.
- Maintain a straight line from head to heels by engaging your core and glutes.
- Control the movement on both the curl and extension phases to enhance muscle activation.
- Adjust your foot position to increase or decrease resistance: stepping forward reduces resistance, while stepping back increases it.
- Focus on squeezing the biceps at the top of the curl for maximum contraction.
- Breathe out as you curl up and inhale as you return to the starting position.
Standing Overhead Barbell Triceps Extension
The Standing Overhead Barbell Triceps Extension is an isolation exercise targeting the triceps brachii. It involves lifting a barbell overhead and extending the arms fully to engage the triceps, promoting muscle growth and strength in the upper arm.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a barbell with both hands using an overhand grip.
- Lift the barbell overhead, keeping your elbows close to your head and arms fully extended.
- Inhale and slowly lower the barbell behind your head by bending your elbows, keeping them stationary.
- Exhale and extend your arms back to the starting position by contracting your triceps.
- Repeat for the desired number of repetitions, maintaining control throughout the movement.
Technical tips
- Keep your core engaged to maintain balance and prevent arching your back.
- Ensure that your elbows remain close to your head to maximize triceps engagement.
- Use a weight that allows you to perform the exercise with proper form without straining.
- Perform the movement slowly and with control to avoid using momentum.
- Focus on feeling the stretch in your triceps as you lower the barbell and the contraction as you lift it.
Seated Calf Raise
The Seated Calf Raise is an isolation exercise targeting the soleus muscle in the lower leg. It involves flexing the ankle joint while seated, using a machine designed to provide resistance through a padded lever resting on the knees. This exercise emphasizes the development of the calf muscles, particularly when performed with controlled movements and appropriate weight.
Muscle focus
Step-by-step cues
- Adjust the seat height so that your knees are at a 90-degree angle when seated.
- Position your feet on the footplate with the balls of your feet securely placed and heels hanging off.
- Place your thighs under the padded lever, ensuring it rests comfortably above your knees.
- Release the safety bar if applicable, allowing free movement of the lever.
- Lower your heels slowly towards the ground to achieve a full stretch in your calves.
- Press through the balls of your feet to raise your heels as high as possible, contracting your calf muscles.
- Hold the top position briefly for maximum contraction before lowering back down.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slow and controlled motion throughout the exercise to maximize muscle engagement.
- Ensure that only your ankles are moving; avoid using your thighs or hips to lift the weight.
- Focus on achieving a full range of motion by lowering your heels below parallel and raising them as high as possible.
- Keep your core engaged to maintain stability and prevent unnecessary movement.
- Start with a lighter weight to perfect your form before increasing resistance.
- Breath naturally, exhaling as you lift and inhaling as you lower your heels.
Dumbbell Larsen Press
The Dumbbell Larsen Press is a variation of the bench press that emphasizes upper body strength and stability. It is performed with dumbbells while keeping the feet off the ground, which increases core engagement and reduces leg drive, focusing more on the chest, shoulders, and triceps.
Muscle focus
Step-by-step cues
- Lie flat on a bench with a dumbbell in each hand, palms facing forward.
- Position yourself so that your head, shoulders, and glutes are in contact with the bench.
- Lift your feet off the ground and extend your legs straight out or bend them at the knees to reduce leg drive.
- Start with the dumbbells at chest level, elbows bent at approximately 90 degrees.
- Press the dumbbells upward until your arms are fully extended above your chest.
- Pause briefly at the top of the movement, ensuring control and stability.
- Lower the dumbbells back to the starting position with controlled motion.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a tight core throughout the exercise to stabilize your body.
- Focus on keeping your shoulder blades retracted to protect your shoulders.
- Avoid arching your back excessively; keep it neutral to prevent strain.
- Control the descent of the dumbbells to maximize muscle engagement.
- Ensure that your wrists remain in a neutral position to avoid strain.
- Breathe out as you press up and inhale as you lower the dumbbells.
- Start with lighter weights to master form before progressing to heavier loads.
Saturday
Recreation
Choose an easy activity you enjoy for 30-60 minutes.
Sunday
Full Rest
Review exercise form notes before starting the next week.
Four-week progression
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.
