4-Week Beginner Full-Body Foundation: Progression Cycle 7
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.
Lunge Stretch
The Lunge Stretch is a dynamic exercise that targets the hip flexors, quadriceps, and glutes. It is effective for improving flexibility, balance, and overall lower body strength. This stretch is often used as part of a warm-up routine to prepare the body for more intense physical activity.
Muscle focus
Step-by-step cues
- Begin by standing upright with your feet hip-width apart.
- Step forward with your right foot, lowering your hips until both knees are bent at approximately a 90-degree angle.
- Ensure your right knee is directly above your ankle and your left knee hovers just above the ground.
- Keep your torso upright and engage your core throughout the movement.
- Hold the stretch for a few seconds, then push off your right foot to return to the starting position.
- Repeat on the opposite side by stepping forward with your left foot.
Technical tips
- Maintain a straight back and avoid leaning forward during the stretch.
- Focus on keeping your front knee aligned with your ankle to prevent injury.
- Engage your core muscles to maintain balance and stability.
- Perform the stretch slowly and with control to maximize its effectiveness.
- If you feel discomfort in your knees, adjust the depth of the lunge or consult a fitness professional.
Smith Incline Chest Press
The Smith Incline Chest Press is a compound exercise targeting the upper portion of the pectoral muscles, utilizing the Smith machine for guided movement. This exercise allows for controlled lifting with added stability, making it suitable for both beginners and advanced lifters aiming to enhance upper chest development.
Muscle focus
Step-by-step cues
- Set the bench to an incline angle of about 30-45 degrees under the Smith machine bar.
- Position yourself on the bench with your back firmly against it and feet flat on the floor.
- Grip the bar slightly wider than shoulder-width apart, ensuring wrists are straight and aligned with forearms.
- Unrack the bar by rotating it forward and position it directly above your upper chest.
- Inhale and lower the bar slowly to your chest, keeping elbows at a 45-degree angle to your body.
- Pause briefly when the bar is just above your chest without bouncing.
- Exhale and press the bar back up to the starting position, ensuring arms are fully extended but not locked.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the bench is securely positioned before starting to prevent any movement during the exercise.
- Maintain a controlled tempo throughout, focusing on both the eccentric (lowering) and concentric (pressing) phases.
- Keep your core engaged to stabilize your body and prevent arching of the back.
- Adjust the incline angle if needed to target different areas of the chest more effectively.
- Warm up properly before attempting heavier weights to reduce risk of injury.
- Use a spotter if lifting heavy to ensure safety, especially when nearing muscle fatigue.
Front Lever Pull-Up
Front Lever Pull Ups are an advanced calisthenics exercise that targets the lats, core, and shoulders. This movement requires significant upper body strength and core stability to maintain a horizontal position while performing pull-ups. It is often used to demonstrate control and strength in bodyweight training.
Muscle focus
Step-by-step cues
- Begin by hanging from a pull-up bar with a shoulder-width grip, palms facing forward.
- Engage your core and lats to lift your legs and torso into a horizontal position, parallel to the ground.
- Once in the front lever position, initiate the pull-up by bending your elbows and pulling your chest towards the bar.
- Lower yourself back to the starting front lever position with control.
- Repeat for the desired number of repetitions while maintaining the front lever position.
Technical tips
- Ensure your body remains straight and parallel to the ground throughout the exercise.
- Focus on engaging your core and lats to maintain stability in the front lever position.
- Start with tuck front lever pull-ups if you are new to this exercise to build strength gradually.
- Use a spotter or resistance bands for assistance if you struggle to maintain form.
- Incorporate exercises like planks and hollow holds into your routine to strengthen your core for better performance.
Band Kneeling Twisting Crunch
The Band Kneeling Twisting Crunch is a core exercise that targets the obliques and abdominal muscles. It involves using a resistance band to add tension, enhancing muscle engagement during the twisting motion. This exercise is performed in a kneeling position, which helps stabilize the lower body while focusing on the rotational movement of the torso.
Muscle focus
Step-by-step cues
- Attach a resistance band to a stable anchor point at shoulder height.
- Kneel on the floor with your side facing the anchor point, holding the band with both hands.
- Engage your core and keep your back straight.
- Twist your torso away from the anchor point, pulling the band across your body.
- Pause briefly at the end of the twist, ensuring maximum contraction of the obliques.
- Slowly return to the starting position with control.
- Complete the desired number of repetitions before switching sides.
Technical tips
- Ensure the resistance band is securely attached to prevent it from snapping back.
- Focus on using your core muscles to twist, rather than relying on arm strength.
- Maintain a steady breathing pattern, exhaling as you twist and inhaling as you return.
- Keep your hips stable and avoid excessive movement in the lower body.
- Start with a lighter resistance band if you're new to this exercise to master the form before increasing tension.
- Perform this exercise slowly to maximize muscle engagement and control.
Single-Leg Calf Raise with Dumbbell
Single-Leg Raises with Dumbbell is an exercise targeting the lower abdominal muscles and hip flexors. It involves raising one leg at a time while holding a dumbbell between the feet, providing resistance to enhance muscle engagement and strength.
Muscle focus
Step-by-step cues
- Lie flat on your back on a mat with your legs extended and arms by your sides.
- Hold a dumbbell securely between the arches of your feet.
- Engage your core and lift one leg towards the ceiling while keeping the other leg extended on the floor.
- Pause briefly at the top of the movement, ensuring your raised leg is perpendicular to the floor.
- Slowly lower the leg back to the starting position without letting it touch the ground.
- Repeat for the desired number of repetitions, then switch legs.
Technical tips
- Ensure your lower back remains in contact with the mat throughout the exercise to prevent strain.
- Focus on controlled movements; avoid using momentum to lift your leg.
- Keep your core engaged to stabilize your body and maximize abdominal activation.
- Start with a lighter dumbbell if you are new to this exercise, gradually increasing weight as you build strength.
- Breathe out as you lift your leg and inhale as you lower it back down.
Dumbbell Bench Press
The Dumbbell Bench Press is a compound exercise that primarily targets the pectoral muscles, with secondary activation of the triceps and anterior deltoids. It is performed by lying on a flat bench and pressing dumbbells upwards from chest level until the arms are fully extended.
Muscle focus
Step-by-step cues
- Lie flat on a bench with your feet firmly planted on the floor.
- Hold a dumbbell in each hand with an overhand grip, palms facing forward.
- Position the dumbbells at chest level, elbows bent at approximately 90 degrees.
- Press the dumbbells upward by extending your arms until they are fully straightened above your chest.
- Pause briefly at the top of the movement, ensuring your arms are fully extended but not locked.
- Lower the dumbbells back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to maintain stability.
- Ensure your shoulder blades are retracted and pressed against the bench for better support.
- Avoid flaring your elbows too wide; keep them at a 45-degree angle to your torso.
- Control the movement speed; avoid using momentum to lift the weights.
- Breathe out as you press the weights up and inhale as you lower them down.
- Start with lighter weights to perfect your form before progressing to heavier loads.
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.
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.
Handstand Push-Up
The Handstand Push-Up is a bodyweight exercise that targets the shoulders, triceps, and upper chest. It involves performing a push-up while in a handstand position, requiring significant strength, balance, and coordination.
Muscle focus
Step-by-step cues
- Begin by positioning yourself in a handstand against a wall for support. Your hands should be shoulder-width apart on the floor.
- Engage your core and maintain a straight line from your hands to your feet.
- Slowly lower your body by bending your elbows until your head gently touches the ground.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions, maintaining control throughout the movement.
Technical tips
- Ensure your hands are placed directly under your shoulders to maintain balance.
- Keep your core tight to prevent arching your back during the exercise.
- Focus on controlled movements to avoid injury and maximize muscle engagement.
- If you're new to this exercise, start with partial range of motion or use a spotter for assistance.
- Practice regular handstands to build the necessary balance and strength for full handstand push-ups.
Machine Shrugs
Machine Shrugs target the trapezius muscles, primarily focusing on the upper traps. This exercise is performed using a shrug machine, which provides stability and allows for controlled movement. It is effective for building strength and size in the upper back and improving posture.
Muscle focus
Step-by-step cues
- Adjust the seat height of the shrug machine so that the shoulder pads rest comfortably on your shoulders.
- Stand with your feet shoulder-width apart and grip the handles firmly.
- Keep your back straight and your core engaged throughout the exercise.
- Lift your shoulders straight up towards your ears in a shrugging motion, squeezing your traps at the top of the movement.
- Hold the contraction for a moment, then slowly lower your shoulders back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on using your trapezius muscles to lift the weight, not your arms.
- Avoid rolling your shoulders; lift them straight up and down.
- Keep your movements controlled to maximize muscle engagement and reduce injury risk.
- Exhale as you lift your shoulders and inhale as you lower them.
- Start with a lighter weight to ensure proper form before increasing resistance.
Cable Twist (up down)
The Cable Twist (up down) is a core-strengthening exercise that targets the obliques and transverse abdominis. It involves rotational movement using a cable machine, enhancing stability and improving rotational power.
Muscle focus
Step-by-step cues
- Set the cable machine to a high pulley position and attach a single handle.
- Stand with feet shoulder-width apart, side-on to the machine, and grasp the handle with both hands.
- Engage your core and slightly bend your knees for stability.
- Pull the handle downward across your body in a controlled motion, rotating your torso as you do so.
- Continue the movement until your hands are near your opposite hip.
- Slowly return to the starting position by reversing the motion, maintaining control throughout.
- Complete the desired number of repetitions before switching sides.
Technical tips
- Keep your core engaged throughout the exercise to maximize effectiveness and protect your lower back.
- Focus on slow, controlled movements rather than using momentum to ensure proper muscle engagement.
- Maintain a slight bend in your knees to stabilize your stance and prevent unnecessary strain.
- Exhale as you pull the cable downwards and inhale as you return to the starting position.
- Ensure that your shoulders remain relaxed and avoid shrugging them during the movement.
Glute Machine Kickback
The Glute Machine Kickback is an isolation exercise targeting the gluteus maximus. It involves extending the leg backward against resistance, focusing on strengthening and toning the glutes. This exercise is typically performed using a specialized machine designed to provide controlled resistance.
Muscle focus
Step-by-step cues
- Adjust the machine settings to fit your height and secure the ankle strap around your lower leg.
- Stand facing the machine, holding onto the handles for support.
- Place one foot on the platform or pad, ensuring your knee is slightly bent.
- Engage your core and maintain a straight posture throughout the movement.
- Extend your leg backward in a controlled motion, squeezing your glutes at the top of the movement.
- Slowly return to the starting position without letting the weight stack touch down completely.
- Complete the desired number of repetitions before switching to the other leg.
Technical tips
- Focus on squeezing your glutes at the top of each kickback for maximum activation.
- Keep your movements slow and controlled to maintain tension on the muscles.
- Avoid arching your back; keep your core engaged to support proper posture.
- Adjust the machine settings if you feel discomfort or improper alignment.
- Start with a lighter weight to perfect your form before increasing resistance.
- Breathe out as you extend your leg and inhale as you return to the starting position.
Tsunami Overhead Press
The Tsunami Overhead Press is a variation of the traditional overhead press, utilizing a flexible barbell known as the Tsunami Bar. This exercise targets the shoulders, triceps, and upper chest while engaging stabilizing muscles due to the bar's oscillating nature. It enhances strength, stability, and coordination.
Muscle focus
Step-by-step cues
- Begin by setting up the Tsunami Bar on a squat rack at shoulder height.
- Stand with your feet shoulder-width apart and grip the bar slightly wider than shoulder-width with an overhand grip.
- Unrack the bar and step back, keeping your core engaged and feet firmly planted.
- Position the bar at shoulder level with your elbows slightly in front of your body.
- Press the bar overhead by extending your arms fully, ensuring your head moves slightly forward as the bar passes your face.
- Lower the bar back to shoulder level in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a tight core throughout the movement to stabilize your spine.
- Focus on controlling the bar's oscillations to enhance muscle engagement.
- Keep your wrists straight to avoid unnecessary strain.
- Ensure your elbows are not flaring out excessively during the press.
- Breathe out as you press the bar overhead and inhale as you lower it.
- Start with a lighter weight to master form and balance before progressing.
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.
Seated Calf Raise
The Seated Calf Raise is an isolation exercise targeting the soleus muscle in the lower leg. It involves flexing the ankle joint while seated, using a machine designed to provide resistance through a padded lever resting on the knees. This exercise emphasizes the development of the calf muscles, particularly when performed with controlled movements and appropriate weight.
Muscle focus
Step-by-step cues
- Adjust the seat height so that your knees are at a 90-degree angle when seated.
- Position your feet on the footplate with the balls of your feet securely placed and heels hanging off.
- Place your thighs under the padded lever, ensuring it rests comfortably above your knees.
- Release the safety bar if applicable, allowing free movement of the lever.
- Lower your heels slowly towards the ground to achieve a full stretch in your calves.
- Press through the balls of your feet to raise your heels as high as possible, contracting your calf muscles.
- Hold the top position briefly for maximum contraction before lowering back down.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slow and controlled motion throughout the exercise to maximize muscle engagement.
- Ensure that only your ankles are moving; avoid using your thighs or hips to lift the weight.
- Focus on achieving a full range of motion by lowering your heels below parallel and raising them as high as possible.
- Keep your core engaged to maintain stability and prevent unnecessary movement.
- Start with a lighter weight to perfect your form before increasing resistance.
- Breath naturally, exhaling as you lift and inhaling as you lower your heels.
Cable Middle Chest Fly
The Cable Middle Chest Fly is an isolation exercise targeting the pectoral muscles, specifically the sternal head of the pectoralis major. It is performed using a cable machine with handles set at shoulder height, allowing for a controlled and consistent tension throughout the movement.
Muscle focus
Step-by-step cues
- Set the cable pulleys to shoulder height and attach single grip handles.
- Stand in the center of the machine with feet shoulder-width apart and grasp the handles with an overhand grip.
- Step forward slightly to create tension on the cables, keeping a slight bend in your elbows.
- Position your arms out to the sides with palms facing forward, maintaining a slight bend in your elbows.
- Exhale and bring the handles together in front of your chest in a wide arc, keeping elbows slightly bent.
- Squeeze your chest muscles at the peak of the movement, ensuring handles meet at chest level.
- Inhale and slowly return to the starting position with control, allowing your arms to open back to the sides.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slight bend in your elbows throughout the movement to protect your joints.
- Keep your core engaged to stabilize your body and prevent swaying.
- Focus on squeezing your chest muscles as you bring the handles together for maximum contraction.
- Avoid using momentum; perform each repetition with controlled movements.
- Adjust the weight so that you can complete all repetitions with proper form without straining.
- Ensure that your shoulders remain down and back to avoid unnecessary strain on your neck.
Bayesian Cable Curl
The Bayesian Cable Curl is an isolation exercise targeting the biceps, performed using a cable machine. This exercise emphasizes the stretch and contraction of the biceps by maintaining constant tension throughout the movement. It is ideal for enhancing bicep peak and overall arm development.
Muscle focus
Step-by-step cues
- Set the cable machine to a low pulley position and attach a single handle.
- Stand facing away from the machine, holding the handle with one hand, arm extended behind you.
- Step forward slightly to create tension on the cable and stagger your stance for stability.
- Keep your elbow fixed in place and curl the handle towards your shoulder by contracting your biceps.
- Pause briefly at the top of the movement, ensuring maximum contraction.
- Slowly lower the handle back to the starting position, maintaining control.
- Repeat for the desired number of repetitions, then switch arms.
Technical tips
- Focus on keeping your elbow stationary to maximize bicep engagement.
- Maintain a slight bend in your knees for better balance and support.
- Avoid using momentum; control both the lifting and lowering phases.
- Ensure your wrist remains neutral throughout the exercise to prevent strain.
- Exhale as you curl up and inhale as you lower down to maintain proper breathing rhythm.
- Adjust the weight so that you can perform each rep with proper form without compromising technique.
Standing Overhead Barbell Triceps Extension
The Standing Overhead Barbell Triceps Extension is an isolation exercise targeting the triceps brachii. It involves lifting a barbell overhead and extending the arms fully to engage the triceps, promoting muscle growth and strength in the upper arm.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a barbell with both hands using an overhand grip.
- Lift the barbell overhead, keeping your elbows close to your head and arms fully extended.
- Inhale and slowly lower the barbell behind your head by bending your elbows, keeping them stationary.
- Exhale and extend your arms back to the starting position by contracting your triceps.
- Repeat for the desired number of repetitions, maintaining control throughout the movement.
Technical tips
- Keep your core engaged to maintain balance and prevent arching your back.
- Ensure that your elbows remain close to your head to maximize triceps engagement.
- Use a weight that allows you to perform the exercise with proper form without straining.
- Perform the movement slowly and with control to avoid using momentum.
- Focus on feeling the stretch in your triceps as you lower the barbell and the contraction as you lift it.
Standing Calf Raise
The Standing Calf Raise is an isolation exercise targeting the calf muscles, primarily the gastrocnemius and soleus. It involves lifting the heels off the ground while standing, thereby engaging the calves to elevate the body. This exercise can be performed with body weight or additional resistance using a barbell or dumbbells.
Muscle focus
Step-by-step cues
- Stand upright with your feet shoulder-width apart on a flat surface or on the edge of a raised platform for greater range of motion.
- If using weights, hold a dumbbell in each hand by your sides or position a barbell across your upper back.
- Keep your core engaged and back straight throughout the exercise.
- Slowly lift your heels off the ground by pushing through the balls of your feet, raising your body upward.
- Pause at the top of the movement, squeezing your calf muscles.
- Lower your heels back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on maintaining balance and control throughout the movement to maximize calf engagement.
- Ensure that your knees remain slightly bent to avoid locking them during the exercise.
- For increased intensity, perform the exercise on one leg at a time or use additional weight.
- Avoid bouncing at the top of the movement; instead, hold for a brief pause to enhance muscle contraction.
- Inhale as you lower your heels and exhale as you lift them to maintain proper breathing rhythm.
Lying Cable Fly
The Lying Cable Fly is an isolation exercise targeting the pectoral muscles. It involves lying on a flat bench and using cables to perform a fly motion, which helps in developing the chest by focusing on the inner and outer portions of the pectorals. This exercise also engages the shoulders and triceps as secondary muscles.
Muscle focus
Step-by-step cues
- Set the pulleys on a cable machine to the lowest position and attach single handle grips.
- Lie flat on a bench positioned between the cable stacks, ensuring your feet are flat on the floor.
- Grasp each handle with an overhand grip, palms facing each other, and extend your arms straight up above your chest.
- With a slight bend in your elbows, slowly lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
- Pause briefly at the bottom of the movement, then bring your arms back to the starting position by squeezing your chest muscles.
- Repeat for the desired number of repetitions, maintaining control throughout the motion.
Technical tips
- Keep a slight bend in your elbows throughout the exercise to reduce stress on the joints.
- Focus on squeezing your chest muscles as you bring your arms back together to maximize muscle engagement.
- Maintain a controlled motion; avoid letting the weights pull your arms back too quickly.
- Ensure that your shoulder blades remain in contact with the bench to stabilize your upper body.
- Breathe out as you bring your arms together and inhale as you lower them back down.
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.
