4-Week Beginner Full-Body Foundation: Progression Cycle 4
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.
Happy Baby Pose
The Happy Baby Pose, also known as Ananda Balasana, is a yoga posture that helps to stretch the inner thighs, groin, and lower back. It is often used to promote relaxation and flexibility, making it beneficial for recovery and mobility in fitness routines.
Muscle focus
Step-by-step cues
- Lie on your back with your head resting on the floor.
- Bend your knees towards your chest, keeping your feet flexed.
- Reach your hands to the outside edges of your feet.
- Open your knees wider than your torso and pull them towards your armpits.
- Ensure your ankles are directly over your knees, creating a 90-degree angle at the knee joint.
- Gently press your tailbone down towards the floor while keeping your head and shoulders relaxed.
- Hold the pose for 30 seconds to 1 minute, breathing deeply.
Technical tips
- Focus on keeping your back flat on the ground to maximize the stretch in your lower back.
- If you can't reach your feet, hold onto a strap looped around each foot.
- Engage your core slightly to stabilize your spine during the pose.
- Relax your shoulders away from your ears to avoid tension in the neck.
- Breathe deeply and evenly to enhance relaxation and flexibility benefits.
Push-Up
The push-up is a bodyweight exercise that primarily targets the chest, triceps, and shoulders. It also engages the core and stabilizing muscles, making it a comprehensive upper body workout. Push-ups can be performed anywhere and are fundamental for building strength and endurance.
Muscle focus
Step-by-step cues
- Start in a plank position with your hands placed slightly wider than shoulder-width apart and your feet together. Your body should form a straight line from head to heels.
- Engage your core by pulling your belly button towards your spine to maintain a neutral spine position.
- 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.
- Pause briefly at the bottom, then push through your palms to extend your elbows and return to the starting position.
- Ensure that your body remains in a straight line throughout the movement without sagging or arching your back.
Technical tips
- Keep your elbows at a 45-degree angle to protect your shoulders and maximize chest engagement.
- Maintain a tight core throughout the exercise to prevent your hips from sagging.
- Focus on controlled movements; avoid bouncing off the floor at the bottom of the push-up.
- If you struggle with full push-ups, start with knee push-ups or incline push-ups to build strength.
- Breathe in as you lower yourself and exhale as you push back up.
Machine Pullover
The Machine Pullover is a strength training exercise targeting the latissimus dorsi, pectoralis major, and serratus anterior muscles. It is performed using a specialized machine that provides a guided path of motion, allowing for controlled and isolated muscle engagement. This exercise is beneficial for developing upper body strength and enhancing the width of the back.
Muscle focus
Step-by-step cues
- Adjust the seat height so that your shoulders align with the pivot point of the machine.
- Sit on the machine with your back firmly against the pad and feet flat on the floor.
- Grasp the handles with an overhand grip, keeping your elbows slightly bent.
- Engage your core and pull the handles down in an arc motion until they are near your thighs.
- Pause briefly at the bottom of the movement, ensuring full contraction of the back muscles.
- Slowly return to the starting position in a controlled manner, maintaining tension in the muscles.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your elbows remain slightly bent throughout the movement to protect your joints.
- Focus on squeezing your shoulder blades together as you pull down to maximize back engagement.
- Keep your core engaged to maintain stability and prevent arching of the lower back.
- Control the movement speed to enhance muscle activation and reduce momentum.
- Adjust the weight so that you can perform each repetition with proper form and full range of motion.
- Breathe out as you pull down and inhale as you return to the starting position.
Weighted Hanging Leg Raise
The Weighted Hanging Leg Raise is an advanced core exercise that targets the lower abdominal muscles, hip flexors, and obliques. By adding weight, it increases the intensity and demands greater stabilization from the core and grip strength. This exercise is performed by hanging from a pull-up bar and raising the legs while holding a weight between the feet or using ankle weights.
Muscle focus
Step-by-step cues
- Begin by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart.
- Ensure your body is fully extended and your feet are off the ground.
- Secure a dumbbell or weight plate between your feet or use ankle weights.
- Engage your core and keep your legs straight as you raise them to a 90-degree angle with your torso.
- Pause briefly at the top of the movement, ensuring your core is tight.
- Slowly lower your legs back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slight bend in your elbows to reduce strain on your joints.
- Focus on controlled movements to maximize core engagement.
- Avoid swinging your legs or using momentum to lift them.
- Keep your head in a neutral position and avoid looking up or down excessively.
- If you're new to this exercise, start without weights to master the form first.
- Ensure that your grip on the bar is firm to prevent slipping.
- Breathe out as you lift your legs and inhale as you lower them.
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.
Close Grip Push-Up
The Close Grip Push Up is a bodyweight exercise that targets the triceps, chest, and shoulders. By positioning the hands closer together than in a standard push-up, this variation places more emphasis on the triceps while still engaging the chest and shoulders effectively.
Muscle focus
Step-by-step cues
- Start in a plank position with your body straight from head to heels.
- Place your hands directly under your chest, closer than shoulder-width apart.
- Keep your elbows tucked close to your body throughout the movement.
- Lower your body by bending your elbows until your chest nearly touches the floor.
- Push through your palms to extend your arms and return to the starting position.
- Maintain a straight line from head to heels throughout the exercise.
Technical tips
- Focus on keeping your core engaged to maintain a straight body line.
- Ensure your elbows stay close to your sides to maximize tricep engagement.
- Control the movement both on the way down and up for better muscle activation.
- If it's too challenging, perform the exercise on your knees while maintaining proper form.
- Breathe in as you lower yourself and exhale as you push 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.
Hip Hinge
The hip hinge is a fundamental movement pattern essential for exercises like deadlifts and kettlebell swings. It involves bending at the hips while maintaining a neutral spine, allowing for efficient load transfer and minimizing stress on the lower back.
Muscle focus
Step-by-step cues
- Stand with feet hip-width apart, toes pointing forward.
- Engage your core to stabilize your spine.
- Begin the movement by pushing your hips back as if reaching them toward a wall behind you.
- Keep your knees slightly bent and maintain a neutral spine throughout the movement.
- Lower your torso until you feel a stretch in your hamstrings, keeping your chest open and shoulders back.
- Reverse the motion by driving through your heels and extending your hips to return to the starting position.
Technical tips
- Focus on moving from the hips rather than bending at the waist.
- Keep your weight balanced over your midfoot to heels to maintain stability.
- Ensure your back remains flat and avoid rounding your shoulders.
- Practice in front of a mirror to monitor form and alignment.
- Start with bodyweight to master the technique before adding resistance.
Bent Over Dumbbell Lateral Raise
Bent-over lateral raises target the posterior deltoids, upper back, and trapezius muscles. This exercise is performed by bending at the hips with a neutral spine and lifting weights to the side, focusing on shoulder abduction.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart and hold a dumbbell in each hand.
- Bend at the hips, keeping your back straight and knees slightly bent, until your torso is nearly parallel to the floor.
- Let the dumbbells hang directly below your shoulders with palms facing each other.
- Engage your core and keep your neck in line with your spine.
- Raise the dumbbells out to the sides until your arms are parallel to the floor, keeping a slight bend in your elbows.
- Pause briefly at the top of the movement, then slowly lower the weights back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine throughout the exercise to avoid strain on your lower back.
- Focus on squeezing your shoulder blades together at the top of the movement for maximum engagement of the upper back muscles.
- Control the descent of the weights to maximize muscle tension and prevent injury.
- Keep your movements slow and controlled; avoid using momentum to lift the weights.
- Ensure that your head remains in a neutral position by looking at a spot on the floor a few feet in front of you.
One-Arm High Row Cable
The Cable Single Arm High Row is an isolation exercise targeting the upper back, specifically the latissimus dorsi, rhomboids, and trapezius muscles. This exercise also engages the biceps and forearms as secondary muscles. It is performed using a cable machine with a single handle attachment, allowing for unilateral training to address muscle imbalances.
Muscle focus
Step-by-step cues
- Attach a single handle to a high pulley on a cable machine.
- Stand facing the machine with feet shoulder-width apart.
- Grasp the handle with one hand, palm facing down, and step back to create tension in the cable.
- Bend slightly at the knees and hinge forward at the hips while keeping your back straight.
- Pull the handle towards your torso by retracting your shoulder blade and bending your elbow.
- Pause briefly when your hand reaches your side, ensuring your elbow is close to your body.
- Slowly extend your arm back to the starting position in a controlled manner.
- Complete the desired number of repetitions before switching arms.
Technical tips
- Maintain a neutral spine throughout the movement to avoid lower back strain.
- Focus on squeezing your shoulder blade towards your spine during each row.
- Keep your core engaged to stabilize your body and prevent swaying.
- Avoid using momentum; control the movement both on the pull and release phases.
- Ensure that your elbow stays close to your body to maximize back muscle engagement.
- Start with a lighter weight to master the form before progressing to heavier loads.
Band Standing Crunches
Band Standing Crunches are a core strengthening exercise that utilizes resistance bands to engage the abdominal muscles. This exercise targets the rectus abdominis and obliques, enhancing core stability and strength. It is performed in a standing position, making it functional and applicable to various athletic movements.
Muscle focus
Step-by-step cues
- Secure a resistance band at an anchor point above head height.
- Stand with feet shoulder-width apart, facing the anchor point.
- Hold the ends of the band with both hands, keeping your arms extended overhead.
- Engage your core and slightly bend your knees.
- Pull the band down by contracting your abs, bringing your elbows towards your knees.
- Pause briefly at the bottom of the movement, ensuring maximum contraction in the core.
- Slowly return to the starting position, maintaining tension in the band.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the resistance band is securely anchored to prevent it from snapping back.
- Keep your core engaged throughout the entire movement to maximize effectiveness.
- Focus on using your abdominal muscles rather than pulling with your arms.
- Maintain a slight bend in your knees to stabilize your lower body.
- Control the movement both when pulling down and returning to avoid using momentum.
- Start with a lighter resistance band if you are new to this exercise to master form before increasing resistance.
Smith Machine Good Morning
The Smith Machine Good Morning is a compound exercise targeting the posterior chain, primarily focusing on the lower back, glutes, and hamstrings. It involves bending at the hips while maintaining a neutral spine, using the Smith Machine to guide the movement safely.
Muscle focus
Step-by-step cues
- Set the bar of the Smith Machine at shoulder height and position yourself under it, resting the bar across your upper traps.
- Stand with your feet shoulder-width apart, toes pointing slightly outward.
- Unlock the bar by rotating it forward and take a step back to clear the safety stops.
- Keep your chest up and core engaged as you hinge at the hips, pushing them backward.
- Lower your torso until it is nearly parallel to the floor, maintaining a slight bend in your knees.
- Reverse the movement by driving through your heels and extending your hips to return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine throughout the movement to avoid lower back strain.
- Engage your core muscles to stabilize your torso and protect your spine.
- Focus on hinging at the hips rather than bending at the waist.
- Keep a slight bend in your knees to reduce stress on the joints.
- Control the descent and ascent to maximize muscle engagement and prevent injury.
- Start with a lighter weight to master form before progressing to heavier loads.
- Ensure that your feet remain flat on the ground throughout the exercise.
One-Arm Cable Rear Delt Fly
The Single Arm Cable Rear Delt Fly is an isolation exercise targeting the rear deltoid muscles. This exercise helps improve shoulder stability and posture by focusing on the posterior part of the shoulder. It requires a cable machine and is performed one arm at a time to ensure balanced muscle development.
Muscle focus
Step-by-step cues
- Set the cable pulley to shoulder height and attach a single handle.
- Stand sideways to the cable machine with your feet shoulder-width apart.
- Grab the handle with your outside hand, keeping your arm slightly bent.
- Step away from the machine to create tension in the cable.
- Engage your core and keep your torso stable throughout the movement.
- Pull the handle across your body in a reverse fly motion, focusing on squeezing your rear delt.
- Pause briefly at the top of the movement, ensuring full contraction of the rear deltoid.
- Slowly return to the starting position with control.
- Complete the desired number of repetitions before switching arms.
Technical tips
- Maintain a slight bend in your elbow throughout the exercise to reduce strain on the joint.
- Focus on using your rear deltoid to move the weight, rather than relying on momentum or other muscles.
- Keep your movements slow and controlled to maximize muscle engagement and minimize injury risk.
- Ensure your shoulders remain level and avoid rotating your torso during the exercise.
- Start with a lighter weight to master proper form before increasing resistance.
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.
Machine Reverse Hack Squat
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
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.
Band Bench Chest Press
The Band Bench Chest Press is a resistance exercise targeting the pectoral muscles, utilizing resistance bands to provide variable tension throughout the movement. It primarily engages the chest, triceps, and shoulders, offering a versatile alternative to traditional bench pressing.
Muscle focus
Step-by-step cues
- Anchor the resistance band securely behind a bench or sturdy object at chest height.
- Lie back on the bench with your feet flat on the floor, ensuring stability.
- Hold the band handles or ends in each hand, positioning your hands at chest level with elbows bent.
- Press the bands upward by extending your arms fully, keeping wrists straight and aligned with your forearms.
- Pause briefly at the top of the movement, ensuring full contraction of the chest muscles.
- Slowly return to the starting position by bending your elbows, maintaining control of the band tension.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that the resistance band is securely anchored to prevent slippage during the exercise.
- Maintain a neutral spine and avoid arching your back excessively during the press.
- Focus on controlled movements both during pressing and returning to start to maximize muscle engagement.
- Adjust band tension by stepping closer or further from the anchor point to increase or decrease resistance.
- Keep your core engaged throughout to stabilize your body and prevent unnecessary movement.
- Exhale as you press upwards and inhale as you return to the starting position.
Band Hammer Curl
The Band Hammer Curl is an isolation exercise targeting the brachialis and brachioradialis muscles of the upper arm. It involves using a resistance band to perform a curling motion with a neutral grip, which emphasizes the forearms and provides constant tension throughout the movement.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, anchoring the middle of the resistance band under your feet.
- Hold the ends of the band with a neutral grip (palms facing each other) at your sides.
- Keep your elbows close to your torso and your back straight.
- Curl your hands towards your shoulders by bending at the elbows, keeping your wrists straight.
- Pause briefly at the top of the movement, ensuring maximum contraction in your arms.
- Slowly lower your hands back to the starting position, maintaining control of the band tension.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that the resistance band is securely anchored under your feet to prevent slipping.
- Maintain a neutral grip throughout the exercise to effectively target the brachialis muscle.
- Focus on keeping your elbows stationary; only your forearms should move during the curl.
- Engage your core muscles to maintain a stable posture and prevent swaying.
- Control both the upward and downward phases of the curl for maximum muscle engagement.
- Avoid using momentum; perform each repetition with deliberate and controlled movements.
- Adjust the resistance level by changing the length of the band or using a band with different tension.
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.
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.
Incline Neutral Grip Dumbbell Press
The Incline Neutral Grip Dumbbell Press targets the upper portion of the pectoral muscles, anterior deltoids, and triceps. This exercise is performed on an incline bench with dumbbells held in a neutral grip, meaning palms facing each other. It emphasizes the upper chest and reduces strain on the shoulders compared to other pressing movements.
Muscle focus
Step-by-step cues
- Set an incline bench to a 30-45 degree angle.
- Sit on the bench with your feet flat on the floor and back firmly against the pad.
- Hold a dumbbell in each hand with a neutral grip, palms facing each other.
- Position the dumbbells at shoulder height, elbows bent at approximately 90 degrees.
- Press the dumbbells upward until your arms are fully extended but not locked out.
- Slowly lower the dumbbells back to the starting position at shoulder height.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your back remains firmly against the bench throughout the movement to prevent arching.
- Keep your core engaged to maintain stability and support your lower back.
- Focus on a controlled motion; avoid using momentum to lift the weights.
- Exhale as you press the dumbbells up and inhale as you lower them down.
- Adjust the bench angle if you feel discomfort in your shoulders; a lower incline may reduce strain.
- Start with lighter weights to perfect your 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.
