4-Week Beginner Full-Body Foundation: Progression Cycle 6
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.
Box Squat
The Box Squat is a strength training exercise that targets the quadriceps, hamstrings, glutes, and lower back. It involves squatting down to a box or bench, which helps in maintaining proper form and depth. This exercise is particularly useful for improving squat technique, building power, and enhancing overall lower body strength.
Muscle focus
Step-by-step cues
- Position a box or bench behind you at a height where your thighs are parallel to the ground when seated.
- Stand with your feet shoulder-width apart, toes slightly pointed out.
- Hold a barbell across your upper back with an overhand grip, keeping your chest up and core engaged.
- Initiate the movement by pushing your hips back and bending your knees to lower yourself towards the box.
- Descend under control until you lightly touch the box with your glutes, ensuring not to sit or rest on it.
- Drive through your heels to return to the starting position, extending your hips and knees fully.
Technical tips
- Ensure the box height allows for proper squat depth without compromising form.
- Focus on maintaining a neutral spine throughout the movement.
- Keep your core tight to support your lower back and prevent rounding.
- Control the descent to avoid crashing onto the box; aim for a gentle touch.
- Engage your glutes and hamstrings as you push through your heels to stand up.
- Keep your knees aligned with your toes to prevent inward collapse.
Chest Dips
Dips on parallel bars target the chest, triceps, and shoulders. This compound exercise emphasizes the lower part of the pectoral muscles and helps in building upper body strength and mass. Proper form is crucial to maximize effectiveness and prevent injury.
Muscle focus
Step-by-step cues
- Begin by gripping the parallel bars with your palms facing inward and arms fully extended.
- Lift your body off the ground by straightening your arms, keeping your torso slightly leaning forward.
- Bend your elbows to lower your body until your upper arms are parallel to the ground or slightly below.
- Pause briefly at the bottom of the movement, then push through your palms to extend your arms and return to the starting position.
- Maintain a controlled motion throughout the exercise, avoiding any swinging or jerking movements.
Technical tips
- Keep your core engaged to maintain stability and control during the exercise.
- Leaning forward slightly will emphasize chest activation over triceps.
- Avoid locking out your elbows at the top to maintain tension on the muscles.
- Breathe in as you lower yourself and exhale as you push back up.
- If you're new to this exercise, consider using an assisted dip machine or resistance bands for support.
Seal Row
The Seal Row is a strength training exercise targeting the upper back, specifically the rhomboids, traps, and rear deltoids. It is performed lying face down on a bench with weights, typically dumbbells or a barbell, pulled towards the chest. This exercise helps improve posture and enhances upper body strength.
Muscle focus
Step-by-step cues
- Set up a flat bench elevated on blocks or platforms to allow full range of motion for the weights.
- Lie face down on the bench with your chest supported and feet planted firmly on the ground.
- Grip the weights (dumbbells or barbell) with an overhand grip, arms fully extended towards the floor.
- Engage your core and keep your body stable throughout the movement.
- Pull the weights towards your chest by retracting your shoulder blades and bending your elbows.
- Pause briefly at the top of the movement, ensuring maximum contraction in the upper back muscles.
- Slowly lower the weights back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the bench is high enough to allow full range of motion without weights touching the ground.
- Focus on squeezing your shoulder blades together at the top of each rep for maximum muscle engagement.
- Keep your neck in a neutral position to avoid strain; do not lift your head during the exercise.
- Maintain a controlled tempo throughout to maximize muscle tension and avoid momentum.
- Start with lighter weights to perfect form before progressing to heavier loads.
- Breathe out as you pull the weights up and inhale as you lower them back down.
Hanging Knee Raises
Hanging Knee Raises are an effective core exercise that targets the lower abdominal muscles, hip flexors, and stabilizes the entire core. This exercise is performed by hanging from a pull-up bar and lifting the knees towards the chest while maintaining control and stability.
Muscle focus
Step-by-step cues
- Grip a pull-up bar with an overhand grip, hands shoulder-width apart.
- Engage your core and hang with your arms fully extended and legs straight.
- Slowly lift your knees towards your chest by flexing at the hips.
- Keep your back straight and avoid swinging or using momentum.
- Pause briefly at the top of the movement when your thighs are parallel to the ground.
- Lower your legs back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure a firm grip on the bar to maintain stability throughout the exercise.
- Focus on using your abdominal muscles to lift your knees, not momentum.
- Control your breathing; exhale as you lift your knees, inhale as you lower them.
- To increase difficulty, try extending your legs instead of keeping them bent.
- Avoid arching your back; keep it neutral to protect your spine.
- If you find it challenging to keep from swinging, practice with a slight bend in the knees.
Front Squat
The front squat is a compound lower body exercise that primarily targets the quadriceps, glutes, and core. It involves holding a barbell across the front of your shoulders while performing a squat, requiring greater core stability and mobility compared to the back squat.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart and position the barbell on the front of your shoulders, resting it on your deltoids.
- Cross your arms over the barbell or use a clean grip with your fingertips under the bar for support.
- Keep your elbows high and chest up to maintain an upright torso.
- Engage your core and begin the squat by bending at the hips and knees, lowering your body until your thighs are parallel to the ground.
- Ensure your knees track over your toes and do not cave inward.
- Push through your heels to return to the starting position, keeping your core engaged throughout the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on keeping your elbows high throughout the movement to prevent the bar from rolling forward.
- Maintain an upright torso by engaging your core muscles; this helps in balancing the weight effectively.
- Warm up with mobility exercises for wrists and shoulders to improve grip comfort and range of motion.
- Start with lighter weights to perfect form before progressing to heavier loads.
- Use lifting shoes or flat-soled shoes for better stability during the squat.
- Keep a neutral spine position by looking straight ahead or slightly upward.
Lying Chest Press
The Hammer Bench Press is a variation of the traditional bench press performed using a hammer strength machine. This exercise targets the pectoral muscles, triceps, and anterior deltoids. It provides a guided motion path, which can be beneficial for maintaining proper form and reducing the risk of injury.
Muscle focus
Step-by-step cues
- Adjust the seat height so that the handles are level with your mid-chest.
- Sit down on the machine with your back firmly against the pad and feet flat on the floor.
- Grasp the handles with a pronated grip (palms facing forward).
- Engage your core and press the handles forward by extending your elbows until your arms are fully extended but not locked.
- Slowly lower the handles back to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your back remains in contact with the pad throughout the exercise to maintain stability.
- Keep your feet flat on the floor to provide a solid base of support.
- Focus on squeezing your chest muscles as you press the handles forward.
- Avoid locking out your elbows completely to maintain tension on the muscles.
- Control the movement during both pressing and lowering phases to maximize muscle engagement.
- Start with a lighter weight to perfect your form before increasing resistance.
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.
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 Landmine Standing Shoulder Press
The One-Arm Landmine Standing Shoulder Press is an effective exercise targeting the deltoids, triceps, and upper chest. It utilizes a landmine setup to provide a unique angle of resistance, enhancing shoulder stability and unilateral strength. This exercise is beneficial for improving shoulder mobility and core engagement.
Muscle focus
Step-by-step cues
- Position a barbell in a landmine attachment or securely wedge one end into a corner.
- Stand with feet shoulder-width apart, holding the barbell with one hand at shoulder height, palm facing inward.
- Engage your core and keep your torso upright throughout the movement.
- Press the barbell upward by extending your arm fully, ensuring your elbow does not lock out.
- Slowly lower the barbell back to the starting position with control.
- Complete the desired number of repetitions on one side before switching to the other arm.
Technical tips
- Maintain a neutral spine and avoid leaning backward during the press.
- Focus on keeping your core tight to stabilize your body.
- Exhale as you press the barbell up and inhale as you lower it down.
- Start with a lighter weight to master the form before increasing resistance.
- Ensure your wrist remains straight and aligned with your forearm throughout the exercise.
- Perform the movement slowly to maximize muscle engagement and control.
T-Bar Chest Suported Row
The T-Bar Chest Supported Row is a compound back exercise targeting the middle and upper back muscles, including the rhomboids, trapezius, and latissimus dorsi. It minimizes lower back strain by providing chest support, allowing for heavier lifting with proper form.
Muscle focus
Step-by-step cues
- Adjust the chest pad on the T-Bar row machine to align with your chest when seated.
- Sit on the bench and plant your feet firmly on the ground.
- Lean forward to grasp the handles with a neutral grip, keeping your chest against the pad.
- Engage your core and retract your shoulder blades.
- Pull the handles towards your torso, squeezing your shoulder blades together at the top of the movement.
- Slowly extend your arms to return to the starting position without losing tension in your back muscles.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your chest remains in contact with the pad throughout the exercise to maintain stability.
- Focus on pulling with your back muscles rather than your arms to maximize engagement.
- Keep a controlled tempo; avoid using momentum to lift the weight.
- Breathe out as you pull the handles towards you and inhale as you return to the starting position.
- Adjust the weight so that you can perform each rep with proper form without straining.
Knee Tuck Crunch
The Knee Tuck Crunch is a core exercise that targets the rectus abdominis and engages the lower abs, obliques, and hip flexors. It involves bringing your knees towards your chest while simultaneously lifting your upper body off the ground, enhancing core stability and strength.
Muscle focus
Step-by-step cues
- Lie flat on your back on a mat with your legs extended and arms at your sides.
- Place your hands lightly behind your head for support, keeping elbows wide.
- Engage your core by drawing your belly button towards your spine.
- Simultaneously lift your knees towards your chest while curling your upper body off the ground.
- Hold the top position for a moment, squeezing your abs tightly.
- Slowly lower back to the starting position, keeping control throughout the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on controlled movements to maximize core engagement and avoid using momentum.
- Keep your lower back pressed against the mat to prevent strain and ensure proper form.
- Exhale as you crunch up and inhale as you return to the starting position.
- Avoid pulling on your neck with your hands; use them only for light support.
- If you feel tension in your neck, try to relax it and focus on using your core muscles.
- Start with fewer repetitions if you're new to this exercise and gradually increase as you build strength.
Dumbbell Single Leg Hip Thrust
The Dumbbell Single Leg Hip Thrust is a lower body exercise targeting the glutes, hamstrings, and core. It involves lifting the hips while balancing on one leg, with a dumbbell placed on the working hip for added resistance. This exercise enhances unilateral strength, stability, and muscle activation in the posterior chain.
Muscle focus
Step-by-step cues
- Sit on the ground with your upper back resting against a bench or elevated surface.
- Bend one knee and place your foot flat on the floor, while extending the other leg straight out.
- Place a dumbbell on the hip of the bent leg, holding it securely with your hand.
- Engage your core and drive through the heel of the bent leg to lift your hips towards the ceiling.
- At the top of the movement, your body should form a straight line from shoulders to knee.
- Squeeze your glutes at the top and hold for a moment before lowering back down.
- Repeat for the desired number of repetitions before switching legs.
Technical tips
- Ensure your upper back is firmly supported by the bench to maintain stability.
- Keep your core engaged throughout the movement to prevent lower back strain.
- Focus on driving through your heel to maximize glute activation.
- Control the descent to maintain tension in the muscles and avoid dropping your hips too quickly.
- Maintain a straight line from shoulders to knee at the top of the thrust for proper form.
- Start with a lighter dumbbell to master form before progressing to heavier weights.
Cable Lateral Raise
The Cable Lateral Raise is an isolation exercise targeting the lateral deltoids. It involves lifting the arms to the sides using a cable machine, providing constant tension throughout the movement. This exercise helps in building shoulder width and improving shoulder stability.
Muscle focus
Step-by-step cues
- Set the cable machine to the lowest setting and attach a single handle.
- Stand with your side to the cable machine, feet shoulder-width apart.
- Grasp the handle with the hand furthest from the machine, keeping your arm straight but not locked.
- Engage your core and maintain a slight bend in your knees.
- Lift your arm out to the side until it reaches shoulder height, keeping your palm facing down.
- Pause briefly at the top of the movement, then slowly lower the handle back to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Technical tips
- Keep your movements controlled to maximize muscle engagement and minimize risk of injury.
- Avoid using momentum; focus on using your deltoids to lift the weight.
- Maintain a slight bend in your elbow throughout the exercise to reduce strain on the joint.
- Ensure your torso remains stable and upright; avoid leaning or swaying.
- Start with a lighter weight to master form before progressing to heavier loads.
- Exhale as you lift the weight and inhale as you lower it.
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.
Dumbbell Lying Leg Curl
The Dumbbell Lying Leg Curl is an isolation exercise targeting the hamstrings. It involves lying face down on a bench and using a dumbbell held between the feet to perform leg curls. This exercise helps in strengthening and toning the hamstrings, improving knee stability, and enhancing overall lower body muscle balance.
Muscle focus
Step-by-step cues
- Lie face down on a flat bench with your legs fully extended off the end.
- Place a dumbbell securely between your feet, holding it with the arches.
- Keep your hips pressed against the bench and your core engaged.
- Slowly curl the dumbbell upward by bending your knees, bringing your heels towards your glutes.
- Pause at the top of the movement, ensuring maximum contraction in the hamstrings.
- Lower the dumbbell back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that the dumbbell is securely held between your feet to prevent it from slipping.
- Focus on slow and controlled movements to maximize muscle engagement.
- Keep your hips pressed against the bench to avoid using momentum.
- Engage your core throughout the exercise to maintain stability.
- Avoid locking out your knees at the bottom of the movement to keep tension on the hamstrings.
- Start with a lighter weight to master form before progressing to heavier dumbbells.
Incline Dumbbell Bench Press
The Incline Dumbbell Bench Press is a compound exercise targeting the upper portion of the pectoral muscles, as well as the anterior deltoids and triceps. It involves pressing dumbbells upward while lying on an inclined bench, which emphasizes the upper chest more than the flat bench press.
Muscle focus
Step-by-step cues
- Set an adjustable bench to an incline of 30 to 45 degrees.
- Sit on the bench with a dumbbell in each hand resting on your thighs.
- Lie back on the bench, positioning the dumbbells at shoulder width with palms facing forward.
- Press the dumbbells upward by extending your arms until they are fully extended above your chest.
- Slowly lower the dumbbells back to the starting position at chest level.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your feet are flat on the ground for stability throughout the exercise.
- Keep your core engaged to maintain proper form and support your lower back.
- Avoid locking your elbows at the top of the movement to maintain tension on the muscles.
- Control the movement by lowering the dumbbells slowly to maximize muscle engagement.
- Choose a weight that allows you to perform each rep with proper form without straining.
- Focus on squeezing your chest muscles at the top of each press for maximum contraction.
Preacher Hammer Curl
The Preacher Hammer Curl is an isolation exercise targeting the brachialis and brachioradialis muscles of the upper arm. It is performed using a preacher bench, which stabilizes the arms and minimizes momentum, allowing for focused contraction of the target muscles. This exercise is typically performed with dumbbells or a specialized hammer curl bar.
Muscle focus
Step-by-step cues
- Adjust the seat height of the preacher bench so that your upper arms rest comfortably on the padding.
- Sit on the bench and grip a pair of dumbbells with a neutral grip (palms facing each other).
- Position your upper arms on the preacher bench pad, ensuring your elbows are slightly bent to maintain tension.
- Begin with your arms fully extended downward, holding the dumbbells.
- Curl the weights upward by flexing your elbows, keeping your upper arms stationary on the pad.
- Raise the dumbbells until your forearms are vertical or just before they reach full contraction.
- Pause briefly at the top of the movement to maximize muscle engagement.
- Slowly lower the weights back to the starting position, maintaining control throughout.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on keeping your wrists straight and aligned with your forearms to prevent strain.
- Avoid using momentum; perform each repetition in a slow and controlled manner.
- Ensure that your shoulders remain relaxed and do not lift off the bench during the exercise.
- Breathe out as you curl the weights up and inhale as you lower them back down.
- Start with a lighter weight to master form before progressing to heavier loads.
- Keep your core engaged to maintain stability throughout the movement.
Overhead Band Triceps Extension
The Overhead Band Triceps Extension is an isolation exercise targeting the triceps brachii. It involves extending the arms overhead using a resistance band, which provides constant tension throughout the movement. This exercise is effective for building triceps strength and size, and can be performed with minimal equipment.
Muscle focus
Step-by-step cues
- Secure a resistance band to a stable anchor point at about waist height.
- Stand facing away from the anchor point, holding one end of the band in each hand.
- Step forward to create tension in the band, and raise your arms overhead with elbows bent and close to your head.
- Keep your core engaged and back straight throughout the exercise.
- Extend your arms fully overhead by straightening your elbows, squeezing your triceps at the top of the movement.
- Slowly return to the starting position by bending your elbows, maintaining control of the band.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your elbows remain close to your head to effectively target the triceps.
- Maintain a slight bend in your knees to stabilize your stance.
- Focus on a slow and controlled movement to maximize muscle engagement.
- Avoid arching your back; keep your core tight to support proper posture.
- Experiment with different band tensions to find a level that challenges you without compromising form.
- Exhale as you extend your arms and inhale as you return to the starting position.
Lying Quadriceps Stretch
The Lying Quadriceps Stretch is an effective exercise for increasing flexibility in the quadriceps muscles located at the front of the thigh. This stretch helps in improving range of motion, reducing muscle tension, and preventing injuries. It is particularly beneficial for athletes and individuals involved in activities that require strong and flexible legs.
Muscle focus
Step-by-step cues
- Lie down on your side on a flat surface, ensuring your body is aligned in a straight line.
- Bend the knee of your top leg and bring your heel towards your glutes.
- Reach back with your hand on the same side to grasp your ankle or foot.
- Gently pull your ankle towards your glutes until you feel a stretch in the front of your thigh.
- Hold the stretch for 20-30 seconds, maintaining steady breathing.
- Release the stretch slowly and switch sides to repeat with the other leg.
Technical tips
- Keep your hips stacked and avoid letting them roll forward or backward during the stretch.
- Focus on maintaining a straight line from your head to your tailbone to ensure proper alignment.
- If you find it difficult to reach your ankle, use a strap or towel around your foot to assist with the stretch.
- Ensure that you do not force the stretch; it should be gentle and not cause pain.
- Perform this stretch after a workout when muscles are warm for better flexibility gains.
Standing Cable Low Chest Press
The Standing Cable Low Chest Press targets the lower portion of the pectoral muscles. This exercise is performed using a cable machine with the pulleys set at a low position. It engages the chest, shoulders, and triceps, promoting muscle growth and strength in the upper body.
Muscle focus
Step-by-step cues
- Set the cable machine pulleys to the lowest position and attach handles.
- Stand in the center of the machine with feet shoulder-width apart.
- Grab the handles with an overhand grip and step forward slightly to create tension in the cables.
- Position your hands at hip level with elbows bent and palms facing forward.
- Engage your core and maintain a slight bend in your knees.
- Press the handles upward and forward until your arms are fully extended in front of you at chest height.
- Pause briefly at the top of the movement, squeezing your chest muscles.
- Slowly return to the starting position by bending your elbows and lowering the handles back to hip level.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to maintain stability.
- Ensure that your movements are controlled and deliberate, avoiding any jerking motions.
- Focus on squeezing your chest muscles at the top of each press for maximum contraction.
- Maintain a slight bend in your elbows when returning to the starting position to keep tension on the muscles.
- Adjust your stance if needed to ensure balance and proper form during the exercise.
- Breathe out as you press forward and inhale as you return to the starting position.
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.
