4-Week Beginner Full-Body Foundation: Progression Cycle 10
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.
Reverse Nordic Curl
The Kneeling Sissy Squat is a bodyweight exercise that targets the quadriceps, with secondary emphasis on the core and hip flexors. This variation involves kneeling on the ground, which reduces strain on the knees and allows for a greater focus on the quads by isolating them more effectively.
Muscle focus
Step-by-step cues
- Begin by kneeling on a padded surface with your knees hip-width apart.
- Keep your torso upright and engage your core muscles.
- Cross your arms over your chest or place your hands on your hips for balance.
- Slowly lean back while keeping your hips extended and maintaining a straight line from your knees to your shoulders.
- Lower yourself until you feel a stretch in your quadriceps, ensuring that your back remains straight.
- Pause briefly at the bottom of the movement, then engage your quads to return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on maintaining a straight line from shoulders to knees throughout the movement to maximize quad engagement.
- Engage your core to prevent arching your back as you lean back.
- Start with a small range of motion if you're new to this exercise and gradually increase as you become more comfortable.
- Perform the exercise slowly and with control to ensure proper form and reduce the risk of injury.
- If you experience knee discomfort, ensure that you're not sitting back onto your heels, but rather leaning back while keeping hips extended.
Weighted Push-Up
The Weighted Push-Up is a compound upper body exercise that targets the chest, shoulders, and triceps. By adding weight, this variation increases resistance, enhancing muscle strength and endurance. It requires proper form to ensure safety and effectiveness.
Muscle focus
Step-by-step cues
- Begin by placing a weight plate or weighted vest on your back. Ensure the weight is centered and secure.
- Assume a standard push-up position with hands slightly wider than shoulder-width apart and feet together.
- Engage your core to maintain a straight line from head to heels.
- Lower your body by bending your elbows until your chest nearly touches the ground.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Start with a manageable weight to master the form before increasing resistance.
- Keep your elbows at a 45-degree angle to your body to protect your shoulders.
- Maintain a neutral spine by engaging your core throughout the movement.
- Ensure the weight is stable on your back to prevent shifting during the exercise.
- Breathe in as you lower yourself and exhale as you push back up.
- If using a weight plate, have a partner assist in placing and removing it safely.
Double Dumbbell Bent Over Row
The Double Dumbbell Bent Over Row is a compound exercise targeting the upper back, shoulders, and arms. It involves bending at the hips while maintaining a neutral spine to lift two dumbbells towards the torso. This exercise enhances muscle strength and endurance in the back and improves posture.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and core engaged.
- Let the dumbbells hang at arm's length below your shoulders, palms facing each other.
- Pull the dumbbells towards your torso by bending your elbows and squeezing your shoulder blades together.
- Pause briefly at the top of the movement, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your back flat and avoid rounding your shoulders to prevent strain.
- Engage your core throughout the exercise to maintain stability.
- Focus on squeezing your shoulder blades together at the top of each rep for maximum contraction.
- Control the movement; avoid using momentum to lift the weights.
- Start with lighter weights to ensure proper form before progressing to heavier dumbbells.
Cable Kneeling Side Crunch
The Cable Kneeling Side Crunch is an isolation exercise targeting the oblique muscles. It involves using a cable machine to provide resistance while performing a side crunch from a kneeling position. This exercise helps in enhancing core stability and oblique strength.
Muscle focus
Step-by-step cues
- Attach a single handle to a low pulley on a cable machine.
- Kneel on the floor with your side facing the machine, keeping your knees hip-width apart.
- Grab the handle with the hand closest to the machine, and place your other hand behind your head.
- Engage your core and pull the handle down by bending your torso sideways towards the machine.
- Pause briefly at the bottom of the movement, ensuring maximum contraction of the obliques.
- Slowly return to the starting position, maintaining control throughout.
- Complete the desired number of repetitions before switching sides.
Technical tips
- Keep your movements slow and controlled to maximize muscle engagement.
- Focus on using your oblique muscles to perform the crunch, rather than pulling with your arm.
- Maintain a straight line from your head to your knees throughout the exercise.
- Avoid leaning forward or backward; keep the movement strictly lateral.
- Start with a lighter weight to ensure proper form before increasing resistance.
- Exhale as you crunch towards the machine and inhale as you return to start.
Split Squat
The split squat is a lower-body exercise that targets the quadriceps, hamstrings, glutes, and calves. It involves a unilateral movement pattern that enhances balance and stability while improving strength in the legs. This exercise is performed by stepping one foot forward and lowering the hips until the rear knee nearly touches the ground, then returning to the starting position.
Muscle focus
Step-by-step cues
- Stand upright with your feet hip-width apart.
- Step forward with your right foot, keeping your torso upright.
- Lower your body by bending both knees until your left knee nearly touches the floor.
- Ensure your right knee is aligned over your right ankle and does not extend past your toes.
- Push through the heel of your right foot to return to the starting position.
- Repeat for the desired number of repetitions before switching legs.
Technical tips
- Maintain an upright posture throughout the movement to engage core muscles.
- Focus on keeping your front knee aligned with your ankle to prevent injury.
- Control the descent to maximize muscle engagement and maintain balance.
- Use a mirror or a partner to check form and ensure proper alignment.
- Start with body weight before adding resistance like dumbbells or a barbell.
Incline Bench Cable Fly
The Incline Cable Fly is an isolation exercise targeting the upper portion of the pectoral muscles. It involves using a cable machine with an adjustable bench set to an incline position. This exercise helps in developing chest definition and strength, emphasizing the upper chest fibers.
Muscle focus
Step-by-step cues
- Set an adjustable bench to a 30-45 degree incline and position it between two cable pulleys.
- Attach D-handle attachments to the low pulleys.
- Sit on the bench with your feet flat on the floor, and grasp each handle with a neutral grip.
- Lean back against the bench, keeping your back straight and core engaged.
- Extend your arms above your chest with a slight bend in your elbows, palms facing each other.
- Inhale and slowly lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
- Exhale and bring your arms back to the starting position, squeezing your chest muscles at the top of the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slight bend in your elbows throughout the movement to reduce stress on the joints.
- Focus on squeezing your chest muscles at the top of the movement for maximum contraction.
- Keep your movements controlled and avoid letting the weights pull your arms too far back to prevent shoulder strain.
- Ensure that your shoulders remain down and back, avoiding any shrugging during the exercise.
- Adjust the bench angle if needed to target different areas of the chest more effectively.
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.
Machine Hip Thrust
The Machine Hip Thrust is a lower body exercise primarily targeting the gluteus maximus. It involves using a specialized machine to perform hip extension movements while seated or lying down, providing resistance to enhance glute strength and hypertrophy. This exercise is effective for building power and improving athletic performance.
Muscle focus
Step-by-step cues
- Adjust the machine seat and backrest to fit your body size, ensuring that your shoulders are comfortably supported.
- Sit on the machine with your back against the pad and position your feet flat on the platform, shoulder-width apart.
- Secure the lap pad across your hips, ensuring it is snug but not too tight.
- Engage your core and drive through your heels to lift your hips until your thighs are parallel to the floor, squeezing your glutes at the top of the movement.
- Slowly lower your hips back to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on maintaining a neutral spine throughout the exercise to avoid lower back strain.
- Ensure that your knees remain aligned with your toes during the thrust to prevent knee injuries.
- Control the movement both on the way up and down to maximize muscle engagement.
- Experiment with foot placement to target different areas of the glutes; wider stances can engage more of the glute medius.
- Keep your chin slightly tucked and gaze forward to maintain proper neck alignment.
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.
Incline Bench Dumbbell Wide Row
The Incline Bench Dumbbell Wide Row is an upper body exercise targeting the upper back, shoulders, and biceps. It involves pulling dumbbells towards your torso while lying face down on an incline bench, emphasizing the rear deltoids, rhomboids, and trapezius muscles. This exercise helps improve posture and upper back strength.
Muscle focus
Step-by-step cues
- Set an incline bench to a 30-45 degree angle.
- Hold a dumbbell in each hand with a neutral grip (palms facing each other).
- Lie face down on the bench with your chest supported and feet firmly on the ground.
- Extend your arms straight down towards the floor.
- Engage your core and keep your back straight throughout the movement.
- Pull the dumbbells up towards your sides by retracting your shoulder blades and bending your elbows.
- Pause briefly at the top of the movement, squeezing your shoulder blades together.
- Slowly lower the dumbbells back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the bench is stable and set at a comfortable angle for your body.
- Focus on squeezing your shoulder blades together at the top of the movement to maximize muscle engagement.
- Keep your neck in a neutral position to avoid strain.
- Use a controlled motion to prevent using momentum, which can reduce effectiveness and increase injury risk.
- Start with lighter weights to master form before progressing to heavier dumbbells.
- Maintain a slight bend in your elbows throughout the exercise to protect your joints.
Frog Crunch
The Frog Crunch is an abdominal exercise that targets the rectus abdominis and obliques. It involves a crunching motion while maintaining a frog-like leg position, which increases core engagement and challenges stability.
Muscle focus
Step-by-step cues
- Lie flat on your back with your knees bent and feet flat on the floor.
- Bring the soles of your feet together and let your knees fall outward, forming a diamond shape with your legs.
- Place your hands behind your head with elbows wide, or cross them over your chest.
- Engage your core by drawing your navel towards your spine.
- Exhale as you lift your head, shoulders, and upper back off the ground in a controlled crunching motion.
- Pause briefly at the top of the movement, squeezing your abdominal muscles.
- Inhale as you slowly lower back to the starting position without letting your head touch the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your chin slightly tucked to avoid straining your neck during the crunch.
- Focus on using your abdominal muscles to lift rather than pulling on your neck or head.
- Ensure that your lower back remains in contact with the floor throughout the exercise.
- Control the movement both on the way up and down to maximize muscle engagement.
- Breathe out as you crunch up and inhale as you return to the starting position.
- If you feel discomfort in your neck, try placing a small towel under it for support.
Band Lying Clamshells
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
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.
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.
Sliding Leg Curl
The Sliding Leg Curl is a bodyweight exercise targeting the hamstrings, glutes, and core. It involves sliding your feet on a smooth surface while maintaining a bridge position, which increases the engagement of the posterior chain muscles.
Muscle focus
Step-by-step cues
- Lie on your back with your knees bent and feet flat on a smooth surface.
- Place your arms at your sides with palms facing down for stability.
- Lift your hips off the ground to form a straight line from shoulders to knees, engaging your core and glutes.
- Slowly slide your feet away from your body, extending your legs while keeping hips elevated.
- Pause briefly when legs are fully extended, then slide feet back towards your body to return to the starting position.
- Repeat for the desired number of repetitions while maintaining control and form.
Technical tips
- Ensure your core remains engaged throughout the movement to prevent lower back strain.
- Keep your hips elevated and avoid letting them drop as you slide your feet.
- Perform the movement slowly to maximize muscle engagement and control.
- Use a towel or sliders under your feet if performing on a non-slippery surface.
- Focus on squeezing the glutes and hamstrings as you bring your feet back towards you.
Decline Push-Up
The Decline Push-Up is a bodyweight exercise that targets the upper chest, shoulders, and triceps by elevating the feet on a stable surface. This variation increases the difficulty compared to a standard push-up by shifting more weight onto the upper body.
Muscle focus
Step-by-step cues
- Begin by placing your feet on an elevated surface such as a bench or step, ensuring it's stable and secure.
- Position your hands shoulder-width apart on the floor, directly under your shoulders.
- Engage your core to maintain a straight line from head to heels.
- Lower your body by bending your elbows, keeping them at a 45-degree angle to your torso.
- Descend until your chest nearly touches the floor, maintaining control throughout the movement.
- Push through your palms to extend your elbows and return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your core remains tight throughout the exercise to prevent sagging hips.
- Keep your head in a neutral position by looking slightly ahead of you, not down at the floor.
- Control the descent to maximize muscle engagement and prevent injury.
- Adjust the height of the elevated surface to modify the difficulty level; higher surfaces increase difficulty.
- Breathe in as you lower your body and exhale as you push back up.
- Focus on maintaining even weight distribution between both hands.
Close-grip EZ Bar Curl
The Close-grip EZ Bar Curl is an isolation exercise targeting the biceps brachii, with additional engagement of the brachialis and forearm muscles. This exercise utilizes an EZ bar, which has a zigzag shape to reduce strain on the wrists and elbows, allowing for a more comfortable grip. The close grip specifically emphasizes the inner portion of the biceps, promoting muscle growth and strength development.
Muscle focus
Step-by-step cues
- Stand upright with your feet shoulder-width apart and hold an EZ bar with a close grip, palms facing up. Your hands should be approximately 6-8 inches apart.
- Keep your elbows close to your torso and maintain a slight bend in your knees for stability.
- Exhale as you curl the bar upward by flexing your elbows, keeping your upper arms stationary. Focus on contracting your biceps.
- Continue lifting until the bar is at shoulder level and your biceps are fully contracted.
- Pause briefly at the top of the movement, then inhale as you slowly lower the bar back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your elbows remain close to your body throughout the exercise to maximize bicep engagement.
- Avoid swinging or using momentum to lift the bar; focus on controlled movements to effectively target the biceps.
- Keep your wrists straight to prevent unnecessary strain and reduce the risk of injury.
- Engage your core muscles to maintain balance and stability during the exercise.
- Adjust your grip width slightly if you experience discomfort in your wrists; find a position that feels natural and comfortable.
Full Planche Push-Up
The Full Planche Push Up is an advanced calisthenics exercise that requires significant upper body strength, balance, and core stability. It involves performing a push-up while maintaining a horizontal body position parallel to the ground, supported only by the hands. This exercise primarily targets the shoulders, chest, triceps, and core muscles.
Muscle focus
Step-by-step cues
- Begin in a plank position with your hands placed shoulder-width apart on the ground.
- Shift your weight forward onto your hands, lifting your feet off the ground.
- Engage your core and maintain a straight line from head to toe, keeping your body parallel to the ground.
- Lower your body by bending your elbows while maintaining the planche position.
- Push back up to the starting position without losing form.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your wrists are strong and flexible to handle the pressure of this exercise.
- Focus on engaging your core to maintain balance and stability throughout the movement.
- Practice with progressions like tuck planche or straddle planche if you're not yet able to perform a full planche push-up.
- Keep your elbows close to your body to maximize tricep engagement and maintain control.
- Breath steadily and evenly to help maintain focus and endurance during the exercise.
Zercher Squat
The Zercher Squat is a compound lower body exercise that primarily targets the quadriceps, hamstrings, glutes, and core. It involves holding a barbell in the crook of your elbows while performing a squat, which challenges stability and engages the upper body muscles for support.
Muscle focus
Step-by-step cues
- Begin by setting a barbell on a squat rack at about waist height.
- Position yourself under the barbell and cradle it in the crook of your elbows, keeping your arms bent and hands clasped together.
- Stand up to lift the bar off the rack, maintaining a strong posture with feet shoulder-width apart.
- Brace your core and keep your chest up as you initiate the squat by bending at the hips and knees.
- Lower your body until your thighs are parallel to the floor or slightly below, ensuring your knees track over your toes.
- Push through your heels to return to the starting position, keeping the bar secure in your elbows throughout the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the movement to maintain balance and protect your lower back.
- Ensure that your elbows are positioned under the bar to prevent it from slipping forward.
- Focus on keeping your chest up and shoulders back to maintain an upright torso during the squat.
- Start with a lighter weight to master the form before progressing to heavier loads.
- Use a squat pad or towel around the bar if you experience discomfort in the elbows.
- Maintain a controlled descent and ascent to maximize muscle engagement and minimize injury risk.
Pin Bench Press
The Pin Bench Press is a variation of the traditional bench press where the barbell is pressed from a dead stop off safety pins set at a specific height. This exercise targets the chest, triceps, and shoulders, and is particularly useful for improving lockout strength and overcoming sticking points in the bench press.
Muscle focus
Step-by-step cues
- Set up a flat bench inside a power rack and adjust the safety pins to the desired height, typically just above chest level.
- Lie on the bench with your eyes directly under the barbell. Ensure your feet are flat on the floor and your back is slightly arched.
- Grip the barbell with a slightly wider than shoulder-width grip, ensuring your wrists are straight and elbows are directly under the bar.
- Unrack the barbell and lower it slowly until it rests on the safety pins. Pause briefly to eliminate momentum.
- Press the barbell upwards explosively until your arms are fully extended.
- Lower the barbell back to the pins with control and repeat for the desired number of repetitions.
Technical tips
- Ensure that the safety pins are set at a height that allows for a full range of motion without compromising form.
- Focus on maintaining tightness in your upper back and core throughout the movement to maximize power transfer.
- Use a controlled descent to avoid bouncing off the pins, which can lead to injury or poor form.
- Incorporate this exercise into your routine to specifically target weak points in your bench press lockout phase.
- Start with lighter weights to master technique 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.
