4-Week Beginner Full-Body Foundation: Progression Cycle 5
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.
Single-Leg Seated Calf Raise with Dumbbell
The Single-Leg Seated Calf Raise with Dumbbell is an isolation exercise targeting the calf muscles, specifically the gastrocnemius and soleus. This exercise is performed seated, allowing for focused contraction of one leg at a time, enhancing muscle symmetry and strength.
Muscle focus
Step-by-step cues
- Sit on a bench with your feet flat on the floor and knees bent at a 90-degree angle.
- Place a dumbbell on top of your right knee, holding it securely with your hand.
- Position the ball of your right foot on an elevated surface, such as a step or block, allowing your heel to hang off.
- Keep your left foot flat on the floor for stability.
- Slowly raise your right heel as high as possible by contracting your calf muscle.
- Pause at the top of the movement for a moment to maximize contraction.
- Lower your heel back down below the level of the step to stretch the calf muscle.
- Repeat for the desired number of repetitions before switching to the left leg.
Technical tips
- Ensure that only your ankle joint is moving; keep your knee and hip joints stable.
- Focus on a full range of motion to effectively engage the calf muscles.
- Maintain a controlled pace throughout the exercise to prevent momentum from reducing effectiveness.
- Use a weight that allows you to perform the exercise with proper form while still challenging your muscles.
- Keep your core engaged to maintain balance and prevent unnecessary movement.
- Breathe out as you lift your heel and inhale as you lower it back down.
Incline Dumbbell Chest Fly
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
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.
Barbell Shrug Behind The Back
The Barbell Shrug Behind The Back is an exercise targeting the trapezius muscles, specifically focusing on the upper traps. This exercise involves holding a barbell behind your back and shrugging your shoulders upward, which helps in building strength and size in the upper back and neck area.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart and hold a barbell behind your back using an overhand grip.
- Keep your arms extended straight down and maintain a slight bend in your elbows.
- Engage your core and keep your back straight throughout the movement.
- Lift your shoulders as high as possible towards your ears in a shrugging motion.
- Pause briefly at the top of the movement, squeezing your trapezius muscles.
- Slowly lower your shoulders back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that you are using a weight that allows you to perform the exercise with proper form.
- Focus on moving only your shoulders during the shrug; avoid using your arms to lift the barbell.
- Keep your head in a neutral position and avoid looking down or up excessively.
- Maintain a controlled pace throughout the exercise to maximize muscle engagement.
- Breathing is important: exhale as you lift your shoulders and inhale as you lower them.
- Avoid rolling your shoulders; the movement should be strictly up and down.
Reverse Crunches
Reverse crunches are an abdominal exercise that targets the lower part of the rectus abdominis. This movement involves curling the pelvis towards the ribcage while lying on your back, engaging the core muscles effectively.
Muscle focus
Step-by-step cues
- Lie flat on your back on a mat with your legs extended and arms by your sides, palms facing down.
- Bend your knees at a 90-degree angle and lift your feet off the ground so that your thighs are perpendicular to the floor.
- Engage your core by drawing your belly button towards your spine.
- Exhale as you curl your hips off the floor, bringing your knees towards your chest. Keep the movement controlled.
- Inhale as you slowly lower your hips back to the starting position without letting your feet touch the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on using your core muscles to lift your hips rather than swinging your legs.
- Keep the movement slow and controlled to maximize muscle engagement and reduce momentum.
- Avoid arching your back; maintain a neutral spine throughout the exercise.
- Place your hands under your glutes for added support if needed.
- Exhale during the exertion phase as you lift your hips and inhale as you return to the starting position.
Weighted Seated Calf Raise
The Weighted Seated Calf Raise is an isolation exercise targeting the calf muscles, specifically the soleus and gastrocnemius. It involves sitting on a machine with a padded lever over the knees and raising the heels by extending the ankles against resistance.
Muscle focus
Step-by-step cues
- Sit on the calf raise machine and adjust the knee pad to rest comfortably on your thighs.
- Place the balls of your feet on the platform with your heels hanging off.
- Select an appropriate weight and release the safety bar.
- Lower your heels slowly until you feel a stretch in your calves.
- Raise your heels by extending your ankles as high as possible.
- Pause at the top of the movement for a moment to maximize contraction.
- Lower your heels back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your knees remain slightly bent throughout the exercise to avoid joint strain.
- Focus on a full range of motion to effectively engage both the soleus and gastrocnemius muscles.
- Control the movement; avoid bouncing or using momentum to lift the weight.
- Keep your core engaged to maintain stability and prevent excessive movement in other parts of your body.
- Adjust the weight according to your strength level to maintain proper form throughout all repetitions.
Standing Chest Opener
The Standing Chest Opener is a stretching exercise designed to improve flexibility and mobility in the chest, shoulders, and upper back. It helps counteract the effects of poor posture and prolonged sitting by opening up the chest and promoting better alignment.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, keeping your knees slightly bent.
- Interlock your fingers behind your back, palms facing each other.
- Straighten your arms gently, lifting them slightly away from your back.
- Inhale deeply, expanding your chest as you pull your shoulders back and down.
- Hold the stretch for 15-30 seconds, breathing steadily.
- Release the stretch slowly and return to the starting position.
Technical tips
- Keep your core engaged to maintain balance and support your lower back.
- Avoid arching your lower back excessively; focus on opening the chest.
- If interlocking fingers is difficult, use a towel or strap to bridge the gap between your hands.
- Perform this exercise regularly to improve posture and reduce tension in the upper body.
- Ensure that movements are controlled and deliberate to prevent strain.
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.
Seated Band Hip Abduction
The Seated Band Hip Abduction is an exercise targeting the gluteus medius and minimus muscles. It involves using a resistance band to provide tension, helping to strengthen and stabilize the hips. This exercise is beneficial for improving hip mobility, enhancing athletic performance, and preventing injuries.
Muscle focus
Step-by-step cues
- Sit on a bench or chair with your feet flat on the floor, hip-width apart.
- Place a resistance band around your legs, just above your knees.
- Keep your back straight and engage your core muscles.
- Slowly push your knees outward against the resistance of the band, keeping your feet stationary.
- Hold the position for a moment, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the resistance band is tight enough to provide adequate tension throughout the movement.
- Focus on maintaining a straight back and engaged core to prevent leaning forward or backward.
- Perform the movement slowly and with control to maximize muscle activation.
- Keep your feet flat on the ground and avoid lifting your heels during the exercise.
- Start with a lighter resistance band if you are new to this exercise and gradually increase as you become stronger.
Smith Seated Behind Neck Press
The Smith Seated Behind Neck Press is a shoulder exercise performed using a Smith machine. It targets the deltoid muscles, particularly the posterior and lateral heads, as well as engaging the triceps and upper back muscles. This exercise provides a controlled movement path, reducing the need for stabilization and allowing for focused muscle engagement.
Muscle focus
Step-by-step cues
- Adjust the seat height of the Smith machine so that the barbell is at shoulder level when seated.
- Sit on the bench with your back straight and feet flat on the floor.
- Grip the barbell slightly wider than shoulder-width with your palms facing forward.
- Unrack the bar by pushing it up slightly and moving it forward to clear the hooks.
- Lower the bar slowly behind your head until it is just above your shoulders.
- Press the bar back up to the starting position, fully extending your arms but avoiding locking your elbows.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your back remains straight and pressed against the bench throughout the movement to prevent injury.
- Keep your core engaged to maintain stability and support your lower back.
- Avoid lowering the bar too far down to prevent shoulder strain; stop when your elbows are at about a 90-degree angle.
- Use a controlled tempo both when lowering and pressing the bar to maximize muscle engagement.
- Start with a lighter weight to focus on proper form before increasing resistance.
- Breathe in as you lower the bar and exhale as you press it back up.
Close Grip Landmine Row
The Close Grip Landmine Row is a compound exercise targeting the upper back, specifically the rhomboids, trapezius, and latissimus dorsi, while also engaging the biceps and forearms. This exercise utilizes a landmine setup, which involves a barbell anchored at one end, allowing for a unique range of motion and increased stability.
Muscle focus
Step-by-step cues
- Position a barbell in a landmine attachment or securely anchor one end in a corner.
- Stand over the barbell with feet shoulder-width apart, knees slightly bent.
- Bend at the hips to lower your torso until it is nearly parallel to the floor, maintaining a neutral spine.
- Grip the barbell close to the weighted end with both hands using an overhand grip.
- Engage your core and pull the barbell towards your lower chest 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 barbell back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your back straight and avoid rounding your shoulders to prevent injury.
- Focus on pulling with your back muscles rather than relying solely on your arms.
- Maintain a slight bend in your knees to support balance and stability.
- Control the movement throughout; avoid using momentum to lift the weight.
- Ensure that your grip is firm but not excessively tight to reduce forearm fatigue.
- Exhale as you pull the barbell towards you and inhale as you lower it back down.
Sit Up
Sit Ups are a core exercise targeting the abdominal muscles. They involve lifting the upper body from a lying position to a seated position, engaging the rectus abdominis, obliques, and hip flexors. This exercise helps improve core strength and stability.
Muscle focus
Step-by-step cues
- Lie on your back on a mat with your knees bent and feet flat on the floor, hip-width apart.
- Place your fingertips lightly behind your ears, keeping your elbows wide.
- Engage your core by drawing your belly button towards your spine.
- Exhale as you lift your upper body towards your knees, keeping your lower back pressed against the floor.
- Pause at the top of the movement, ensuring your torso is upright and spine neutral.
- Inhale as you slowly lower back down to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your feet flat on the floor throughout the movement to maintain stability.
- Avoid pulling on your neck with your hands; use your core muscles to lift.
- Focus on a smooth, controlled motion rather than speed to maximize effectiveness.
- Keep your chin slightly tucked to prevent strain on the neck.
- Ensure that your lower back remains in contact with the floor during the initial phase of the lift.
- Breathe out as you lift and breathe in as you lower to maintain proper breathing rhythm.
Band Standing Balance Glute Kickback
The Band Standing Balance Glute Kickback is a lower body exercise that targets the gluteus maximus and improves balance and core stability. It involves extending one leg backward against the resistance of a band while maintaining an upright posture.
Muscle focus
Step-by-step cues
- Secure a resistance band around your ankles.
- Stand upright with feet hip-width apart and engage your core.
- Shift your weight onto your left leg and slightly bend the knee.
- Lift your right foot off the ground and extend it backward, keeping the leg straight.
- Squeeze your glutes at the top of the movement.
- Slowly return to the starting position without touching the ground.
- Complete the desired number of repetitions, then switch legs.
Technical tips
- Keep your core engaged throughout the exercise to maintain balance.
- Focus on squeezing your glutes as you extend your leg backward.
- Maintain a slight bend in the standing leg to reduce strain on the knee.
- Avoid arching your back; keep it neutral to prevent injury.
- Perform the movement slowly and with control for maximum effectiveness.
- Use a mirror to ensure proper form and alignment during the exercise.
Dumbbell Standing Alternate Press
The Dumbbell Standing Alternate Press is a compound exercise targeting the shoulders, specifically the deltoid muscles. It also engages the triceps and upper chest, providing a balanced upper body workout. This exercise involves pressing dumbbells overhead in an alternating fashion while standing, promoting stability and coordination.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with palms facing forward.
- Engage your core to maintain a stable posture throughout the movement.
- Press one dumbbell overhead by extending your arm fully, keeping the other dumbbell at shoulder height.
- Lower the dumbbell back to the starting position while simultaneously pressing the other dumbbell overhead.
- Continue alternating arms for the desired number of repetitions.
Technical tips
- Keep your core tight to prevent excessive arching of the lower back.
- Focus on controlling the movement, avoiding any jerking or swinging motions.
- Maintain a slight bend in your knees to support balance and reduce strain on your lower back.
- Ensure that your elbows are slightly in front of your body at the bottom of each press to protect your shoulder joints.
- Breathe out as you press the dumbbell overhead and inhale as you lower it back down.
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.
Sumo Deadlift
The Sumo Deadlift is a compound exercise that primarily targets the muscles of the posterior chain, including the glutes, hamstrings, and lower back, while also engaging the quadriceps and adductors. This variation of the deadlift involves a wider stance and a more upright torso compared to the conventional deadlift, which can reduce stress on the lower back and allow for greater emphasis on hip mobility and strength.
Muscle focus
Step-by-step cues
- Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
- Position yourself close to the barbell so that it is over the middle of your feet.
- Bend at the hips and knees to lower your body, keeping your chest up and back straight.
- Grip the barbell with both hands inside your knees, using a double overhand or mixed grip.
- Engage your core and pull your shoulders back before initiating the lift.
- Push through your heels and extend your hips and knees to lift the barbell, keeping it close to your body.
- Stand fully upright with shoulders back at the top of the lift.
- Lower the barbell back to the ground in a controlled manner by bending at the hips and knees.
Technical tips
- Focus on keeping your chest up and back straight throughout the movement to prevent injury.
- Ensure that your knees track in line with your toes as you lift to maintain proper form.
- Engage your core muscles before lifting to stabilize your spine and improve power transfer.
- Start with lighter weights to master form before progressing to heavier loads.
- Use a mixed grip if necessary to improve grip strength and control over heavier weights.
- Maintain a neutral head position by looking forward or slightly down during the lift.
Planche Push-Up
The Planche Push-Up is an advanced bodyweight exercise that combines the planche hold with a push-up motion. It requires significant upper body strength, balance, and core stability. This exercise primarily targets the chest, shoulders, triceps, and core muscles.
Muscle focus
Step-by-step cues
- Begin in a planche position with your hands placed shoulder-width apart on the floor and your body parallel to the ground.
- Engage your core and keep your legs straight and together, lifting them off the ground.
- Lower your body by bending your elbows while maintaining the planche position.
- Push back up to return to the starting position, keeping your body straight and parallel to the floor throughout the movement.
- 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 maintaining a straight line from head to toe to prevent sagging or arching of the back.
- Start with basic planche progressions if you are new to this exercise to build necessary strength and balance.
- Keep your core engaged throughout the movement to maintain stability and control.
- Practice wrist mobility exercises regularly to prevent injury and improve performance.
Dumbbell Hammer Curl
The Dumbbell Hammer Curl is an isolation exercise targeting the brachialis, brachioradialis, and biceps brachii muscles. It is performed with dumbbells and involves a neutral grip, which emphasizes the forearms and the outer head of the biceps.
Muscle focus
Step-by-step cues
- Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand with a neutral grip, palms facing each other.
- Keep your elbows close to your torso and your back straight.
- Curl the weights by bending your elbows, keeping your upper arms stationary.
- Continue lifting until your forearms are vertical or slightly past vertical.
- Pause briefly at the top of the movement, squeezing your biceps.
- Slowly lower the dumbbells back to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a controlled motion throughout the exercise to maximize muscle engagement.
- Avoid swinging the weights or using momentum to lift them.
- Keep your wrists straight and avoid bending them during the curl.
- Focus on squeezing your biceps at the top of each repetition for maximum contraction.
- Ensure that your elbows remain tucked in close to your body to isolate the biceps effectively.
- Start with lighter weights to perfect your form before progressing to heavier loads.
Lying EZ-Bar Triceps Extension
The Lying EZ-Bar Triceps Extension, also known as the 'Skull Crusher', is an isolation exercise targeting the triceps brachii. It primarily engages the long head of the triceps, providing effective muscle growth and strength development. This exercise is performed lying on a flat bench while using an EZ-bar, which reduces stress on the wrists compared to a straight bar.
Muscle focus
Step-by-step cues
- Lie flat on a bench with your feet firmly planted on the floor.
- Hold an EZ-bar with a narrow grip, palms facing forward, and extend your arms above your chest.
- Keep your elbows stationary and slowly lower the bar towards your forehead by bending your elbows.
- Pause briefly when the bar is close to your forehead, ensuring tension in the triceps.
- Extend your arms back to the starting position by contracting your triceps.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your elbows remain close to your head throughout the movement to maximize triceps engagement.
- Control the descent of the bar to prevent injury and maintain constant tension on the triceps.
- Avoid flaring your elbows outwards; keep them pointed towards the ceiling.
- Use a spotter if lifting heavy weights to ensure safety and proper form.
- Focus on a full range of motion for optimal muscle activation.
- Start with lighter weights to master form before progressing to heavier loads.
Bulgarian Bag Walking Lunges
Bulgarian Bag Walking Lunges are a dynamic lower body exercise that targets the quadriceps, hamstrings, glutes, and core. This exercise involves performing lunges while carrying a Bulgarian Bag, adding resistance and challenging balance and coordination.
Muscle focus
Step-by-step cues
- Stand upright with feet hip-width apart, holding the Bulgarian Bag securely over your shoulders.
- Step forward with your right foot, lowering your hips until both knees are bent at approximately 90 degrees.
- Ensure your front knee is directly above your ankle and your back knee is hovering just above the ground.
- Push through the heel of your front foot to rise and bring your back foot forward to step into the next lunge.
- Continue alternating legs, maintaining an upright torso and steady pace.
- Complete the desired number of repetitions or distance.
Technical tips
- Keep your core engaged throughout the movement to maintain balance.
- Focus on a smooth, controlled motion rather than speed.
- Ensure your front knee does not extend past your toes to protect your joints.
- Use a weight that challenges you but allows you to maintain proper form.
- Breathe steadily, inhaling as you lower and exhaling as you push back up.
- Start with a lighter bag if you're new to this exercise to master the form.
Close Grip Dumbbell Press
The Close Grip Dumbbell Bench Press is a compound exercise targeting the triceps, chest, and shoulders. It involves pressing dumbbells from a supine position on a bench with hands positioned closer together than in a standard bench press. This exercise emphasizes the triceps while also engaging the pectoral muscles and anterior deltoids.
Muscle focus
Step-by-step cues
- Lie back on a flat bench holding a dumbbell in each hand with your feet flat on the floor.
- Position the dumbbells directly above your chest with palms facing each other and elbows close to your body.
- Inhale and lower the dumbbells slowly towards your chest by bending your elbows, keeping them tucked in.
- Pause briefly when the dumbbells are near your chest.
- Exhale and press the dumbbells back up to the starting position by extending your arms fully.
- Repeat for the desired number of repetitions, maintaining control throughout the movement.
Technical tips
- Keep your elbows close to your body to maximize triceps engagement.
- Maintain a neutral wrist position to avoid unnecessary strain.
- Focus on controlled movements rather than speed to ensure proper form.
- Engage your core throughout the exercise to stabilize your body.
- Avoid locking out your elbows completely at the top of the movement to maintain tension on the muscles.
- Ensure that your shoulder blades are retracted and remain in contact with the bench for stability.
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.
