4-Week Beginner Full-Body Foundation: Progression Cycle 8
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.
Stacionary Bike
The stationary bike is a cardiovascular exercise machine that simulates cycling. It is designed to improve cardiovascular endurance, burn calories, and strengthen the lower body muscles, including the quadriceps, hamstrings, calves, and glutes. The resistance can be adjusted to increase or decrease the intensity of the workout.
Muscle focus
Step-by-step cues
- Adjust the seat height so that your legs are slightly bent at the bottom of the pedal stroke.
- Sit on the bike with your back straight and hands resting on the handlebars.
- Start pedaling slowly to warm up, gradually increasing your speed.
- Adjust the resistance level to a comfortable setting for your workout goals.
- Maintain a steady pace and keep your core engaged throughout the session.
- Cool down by gradually reducing your speed and resistance before stopping.
Technical tips
- Ensure the seat is at the correct height to avoid knee strain; your knees should be slightly bent when pedaling.
- Keep your back straight and shoulders relaxed to prevent tension in the upper body.
- Use a heart rate monitor to stay within your target heart rate zone for optimal cardiovascular benefits.
- Vary resistance levels and speed for interval training to enhance endurance and calorie burn.
- Stay hydrated by drinking water before, during, and after your workout.
- Focus on smooth pedal strokes to engage muscles effectively and reduce joint stress.
Low High Cable Chest Fly
The Low High Cable Chest Fly is an isolation exercise targeting the pectoral muscles. It involves using a cable machine to perform a fly motion from a low to high angle, emphasizing the upper portion of the chest. This exercise helps in developing chest definition and strength.
Muscle focus
Step-by-step cues
- Set the cable pulleys to the lowest position on the machine.
- Attach handles to each pulley and stand in the center, holding one handle in each hand.
- Step forward slightly with one foot for stability, keeping your back straight and core engaged.
- Start with your arms down and slightly bent at the elbows, palms facing up.
- Exhale and bring your arms upward and together in an arc motion until they meet at shoulder height.
- Squeeze your chest muscles at the top of the movement.
- Inhale and slowly return to the starting position, maintaining control throughout.
- Repeat for the desired number of repetitions.
Technical tips
- Keep a slight bend in your elbows throughout the exercise to reduce strain on the joints.
- Focus on squeezing your chest muscles at the top of the movement for maximum contraction.
- Maintain a controlled motion; avoid using momentum to lift the weights.
- Ensure your shoulders remain down and back to prevent unnecessary strain.
- Adjust your stance if needed to maintain balance and stability during the exercise.
- Start with a lighter weight to master form before increasing resistance.
Band Assisted Pull Up
The Band Assisted Pull Up is a strength training exercise that uses a resistance band to provide assistance during the pull-up movement. This exercise targets the muscles of the back, particularly the latissimus dorsi, as well as the biceps and shoulders. It is an excellent way for beginners to build strength and improve their pull-up technique.
Muscle focus
Step-by-step cues
- Attach a resistance band securely to a pull-up bar.
- Place one foot or knee into the loop of the band to reduce your body weight.
- Grip the pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Engage your core and keep your body straight.
- Pull yourself up until your chin is above the bar, leading with your chest.
- Slowly lower yourself back down to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Choose a band with appropriate resistance; thicker bands provide more assistance.
- Focus on pulling with your back muscles rather than just your arms.
- Keep your elbows slightly in front of you to engage your lats effectively.
- Maintain a controlled movement throughout; avoid swinging or using momentum.
- Gradually decrease band assistance as you build strength.
- Ensure your grip is firm but relaxed to prevent unnecessary tension in the forearms.
Side Crunch
The Side Crunch is an abdominal exercise targeting the oblique muscles. It involves a lateral flexion of the spine, engaging the side muscles of the abdomen to enhance core stability and definition.
Muscle focus
Step-by-step cues
- Lie on your side on a mat with your knees bent and stacked on top of each other.
- Place your bottom arm extended on the floor for support and your top hand behind your head.
- Engage your core by pulling your belly button towards your spine.
- Lift your upper body towards your hip, contracting your obliques.
- Hold the contraction for a moment at the top of the movement.
- Slowly lower back down to the starting position.
- Repeat for the desired number of repetitions before switching sides.
Technical tips
- Focus on using your obliques to lift your torso rather than pulling with your neck or shoulders.
- Keep movements controlled and avoid using momentum to ensure maximum muscle engagement.
- Exhale as you crunch up and inhale as you return to the starting position.
- Ensure that your neck remains in a neutral position throughout the exercise to avoid strain.
- Perform the exercise slowly to maintain tension on the muscles and improve effectiveness.
Barbell Thruster
The Barbell Thruster is a compound exercise that combines a front squat with an overhead press. It targets multiple muscle groups, including the quadriceps, glutes, shoulders, and triceps, making it an effective full-body workout. This exercise is commonly used in functional training and CrossFit routines to improve strength, power, and cardiovascular endurance.
Muscle focus
Step-by-step cues
- Begin by standing with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip. Your elbows should be pointing forward and slightly up.
- Engage your core and keep your chest up as you lower into a squat, pushing your hips back and down until your thighs are parallel to the ground.
- Drive through your heels to stand up explosively, using the momentum to press the barbell overhead until your arms are fully extended.
- Lower the barbell back to shoulder height in a controlled manner to complete one repetition.
- Repeat for the desired number of repetitions, maintaining proper form throughout.
Technical tips
- Focus on maintaining a strong core throughout the movement to protect your lower back.
- Ensure that your knees track over your toes during the squat to prevent injury.
- Use a weight that allows you to perform the exercise with proper form; avoid going too heavy too soon.
- Keep your elbows slightly forward during the press to maintain stability and control.
- Breathe out as you press the barbell overhead and inhale as you lower into the squat.
Archer Push-Up
The Archer Push Up is an advanced bodyweight exercise that targets the chest, triceps, and shoulders while also engaging the core and stabilizing muscles. It involves a wider hand placement and shifting of body weight from one side to the other, mimicking the motion of drawing a bow.
Muscle focus
Step-by-step cues
- Start in a standard push-up position with your hands placed wider than shoulder-width apart.
- Extend one arm fully to the side, keeping it straight, while the other arm remains bent.
- Lower your body towards the bent arm, keeping your core tight and back straight.
- Pause briefly at the bottom of the movement, ensuring your chest is close to the ground.
- Push through the bent arm to return to the starting position.
- Shift your weight to the opposite side and repeat the movement with the other arm.
Technical tips
- Ensure your hands are placed wider than shoulder-width to allow for proper weight shifting.
- Keep your core engaged throughout the exercise to maintain stability and prevent sagging hips.
- Focus on controlled movements rather than speed to maximize muscle engagement and reduce injury risk.
- Breathe in as you lower your body and exhale as you push back up.
- If you're new to this exercise, start with a modified version by performing it on your knees or using an elevated surface for support.
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.
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 Y Raise
The Cable Y Raise is an isolation exercise targeting the shoulders, specifically the deltoid muscles. It involves using a cable machine to perform a Y-shaped movement, which helps in developing shoulder strength and stability.
Muscle focus
Step-by-step cues
- Set the cable machine to a low pulley position and attach single handles to each side.
- Stand facing the machine with feet shoulder-width apart, holding a handle in each hand.
- Step back slightly to create tension in the cables, keeping your arms straight and at your sides.
- Engage your core and maintain a slight bend in your knees.
- Raise your arms diagonally upward and outward in a Y shape until they are at shoulder height.
- Pause briefly at the top of the movement while squeezing your shoulder blades together.
- Slowly lower the handles back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to maintain stability.
- Avoid using momentum; focus on controlled movements to maximize muscle engagement.
- Ensure your shoulders remain relaxed and do not shrug during the lift.
- Maintain a slight bend in your elbows to reduce strain on the joints.
- Breathe out as you lift the cables and inhale as you lower them back down.
- Start with lighter weights to perfect your form before progressing to heavier loads.
Bird Dog
The Bird Dog exercise is a core stability movement that targets the lower back, abdominals, and glutes. It enhances balance, coordination, and overall core strength by requiring simultaneous extension of opposite limbs while maintaining a neutral spine.
Muscle focus
Step-by-step cues
- Begin on all fours with your hands directly under your shoulders and knees under your hips.
- Engage your core to maintain a neutral spine throughout the movement.
- Simultaneously extend your right arm forward and left leg backward until they are parallel to the floor.
- Hold this position for a moment, ensuring your hips remain level and your back does not arch.
- Return to the starting position with control.
- Repeat the movement with your left arm and right leg.
- Continue alternating sides for the desired number of repetitions.
Technical tips
- Focus on keeping your core engaged to prevent any sagging or arching of the lower back.
- Move slowly and with control to enhance stability and balance.
- Keep your gaze down to maintain a neutral neck position.
- Ensure that your hips remain square to the ground throughout the exercise.
- If you find it challenging to maintain balance, start by extending only one limb at a time.
Weighted Ab Crunches
Weighted Ab Crunches are an advanced core exercise that targets the rectus abdominis by adding resistance to the traditional crunch. This exercise enhances core strength and stability, making it ideal for individuals looking to intensify their abdominal workouts.
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.
- Hold a weight plate or dumbbell against your chest with both hands.
- Engage your core by pulling your navel towards your spine.
- Exhale as you lift your head, shoulders, and upper back off the floor in a controlled motion.
- Pause briefly at the top of the movement, ensuring your lower back remains in contact with the mat.
- Inhale as you slowly lower back to the starting position without letting your head touch the floor.
- Repeat for the desired number of repetitions.
Technical tips
- Choose a weight that allows you to maintain proper form throughout the exercise.
- Focus on using your abdominal muscles to lift rather than pulling with your neck or arms.
- Keep movements slow and controlled to maximize muscle engagement and reduce injury risk.
- Avoid using momentum; each repetition should be deliberate and focused.
- Ensure your breathing is steady; exhale on the exertion (lifting) and inhale on the return (lowering).
- If you're new to weighted crunches, start with a lighter weight to master the technique before progressing.
Machine Hip Thrust
The Machine Hip Thrust is a lower body exercise primarily targeting the gluteus maximus. It involves using a specialized machine to perform hip extension movements while seated or lying down, providing resistance to enhance glute strength and hypertrophy. This exercise is effective for building power and improving athletic performance.
Muscle focus
Step-by-step cues
- Adjust the machine seat and backrest to fit your body size, ensuring that your shoulders are comfortably supported.
- Sit on the machine with your back against the pad and position your feet flat on the platform, shoulder-width apart.
- Secure the lap pad across your hips, ensuring it is snug but not too tight.
- Engage your core and drive through your heels to lift your hips until your thighs are parallel to the floor, squeezing your glutes at the top of the movement.
- Slowly lower your hips back to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on maintaining a neutral spine throughout the exercise to avoid lower back strain.
- Ensure that your knees remain aligned with your toes during the thrust to prevent knee injuries.
- Control the movement both on the way up and down to maximize muscle engagement.
- Experiment with foot placement to target different areas of the glutes; wider stances can engage more of the glute medius.
- Keep your chin slightly tucked and gaze forward to maintain proper neck alignment.
Pike Push-Up Between Benches
The Pike Push Up Between Benches is an advanced bodyweight exercise targeting the shoulders, triceps, and upper chest. By elevating the feet on benches, this variation increases the range of motion and intensity, simulating an overhead press movement.
Muscle focus
Step-by-step cues
- Position two benches parallel to each other, about shoulder-width apart.
- Place your feet on one bench and your hands on the other, forming a pike position with your hips elevated.
- Keep your body inverted with your legs straight and core engaged.
- Lower your head towards the floor by bending your elbows, keeping them close to your body.
- Pause briefly at the bottom of the movement, then push through your palms to extend your arms and return to the starting position.
- Maintain control throughout the movement and avoid arching your back.
Technical tips
- Ensure that both benches are stable and can support your weight.
- Focus on keeping your core tight to maintain balance and proper form.
- Keep your elbows tucked in to engage the triceps more effectively.
- Control the descent to maximize muscle engagement and prevent injury.
- Breathe in as you lower yourself and exhale as you push back up.
- If new to this exercise, start with a lower elevation or perform regular pike push-ups until strength improves.
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.
B Stance Romanian Deadlift
The B Stance Romanian Deadlift is a unilateral variation of the traditional Romanian Deadlift, designed to target the hamstrings, glutes, and lower back. This exercise involves a staggered stance where one foot is positioned slightly behind the other, allowing for greater emphasis on the front leg while maintaining balance and stability.
Muscle focus
Step-by-step cues
- Stand with your feet hip-width apart. Shift your weight onto your right foot and place your left foot slightly behind you, toes touching the ground for balance.
- Hold a dumbbell or barbell in front of your thighs with an overhand grip, keeping your arms straight.
- Engage your core and keep your back straight as you hinge at the hips, lowering the weight towards the floor. Your right knee should have a slight bend.
- Lower the weight until you feel a stretch in your right hamstring, ensuring your back remains flat and your shoulders are pulled back.
- Push through your right heel to return to the starting position, keeping the movement controlled.
- Complete the desired number of repetitions on one side before switching to the other leg.
Technical tips
- Focus on maintaining a neutral spine throughout the movement to prevent lower back strain.
- Keep your core engaged to help stabilize your body and maintain balance.
- Ensure that most of your weight is on the front leg to maximize muscle engagement.
- Move slowly and with control to fully engage the hamstrings and glutes.
- Avoid rounding your back as you lower the weight; keep your chest open and shoulders back.
- Start with lighter weights to master form before progressing to heavier loads.
Smith Bench Press
The Smith Bench Press is a variation of the traditional bench press performed using a Smith machine. This exercise targets the pectoral muscles, triceps, and anterior deltoids. The Smith machine provides a guided bar path, which can help stabilize the movement and focus on muscle engagement.
Muscle focus
Step-by-step cues
- Set the bench to a flat position under the Smith machine bar.
- Lie back on the bench with your eyes directly under the bar.
- Grip the bar slightly wider than shoulder-width apart.
- Unrack the bar by rotating your wrists to release it from the safety hooks.
- Lower the bar slowly to your mid-chest, keeping your elbows at about a 45-degree angle to your body.
- Press the bar back up to the starting position by extending your arms fully.
- Repeat for the desired number of repetitions.
- After completing your set, rotate your wrists to re-engage the safety hooks and rack the bar.
Technical tips
- Ensure your feet are flat on the floor for stability throughout the exercise.
- Keep your core engaged to maintain proper form and support your lower back.
- Focus on controlled movements; avoid bouncing the bar off your chest.
- Adjust the bench position so that when you lower the bar, it touches just above your sternum.
- Use a spotter if lifting heavy weights or when attempting new personal records.
- Warm up properly before starting with lighter weights to prepare your muscles and joints.
EZ-Bar Biceps Curl
The EZ-Bar Biceps Curl is an isolation exercise targeting the biceps brachii. It is performed using an EZ-bar, which has a zig-zag shape that allows for a more natural grip, reducing strain on the wrists and forearms. This exercise is effective for building bicep size and strength.
Muscle focus
Step-by-step cues
- Stand upright with your feet shoulder-width apart, holding the EZ-bar with an underhand grip at the angled sections.
- Keep your elbows close to your torso and your back straight.
- Exhale and curl the bar upwards by contracting your biceps, keeping your upper arms stationary.
- Continue lifting until your biceps are fully contracted and the bar is at shoulder level.
- Pause briefly at the top of the movement, squeezing your biceps.
- Inhale and slowly lower the bar back to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Technical tips
- Use a controlled motion to maximize muscle engagement and avoid swinging the bar.
- Focus on keeping your elbows stationary to isolate the biceps effectively.
- Maintain a slight bend in your knees to stabilize your body during the exercise.
- Choose a weight that allows you to perform the exercise with proper form throughout all repetitions.
- Keep your core engaged to support your lower back and maintain posture.
- Avoid using momentum; let your biceps do the work for optimal results.
Assisted Machine Dips
Assisted Machine Dips target the triceps, chest, and shoulders. This exercise is performed on a dip machine with adjustable weight assistance, allowing for controlled movement and gradual strength development. It is suitable for beginners who may not yet have the strength to perform unassisted dips.
Muscle focus
Step-by-step cues
- Adjust the weight stack to provide the desired level of assistance.
- Step onto the machine platform and grip the handles firmly.
- Position your knees on the knee pad or foot platform, ensuring your body is upright.
- Lower your body by bending your elbows until your upper arms are parallel to the floor.
- Press through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions, maintaining control throughout.
Technical tips
- Ensure a full range of motion by lowering until your upper arms are parallel to the ground.
- Keep your core engaged to maintain stability and prevent swinging.
- Focus on a slow, controlled descent and ascent to maximize muscle engagement.
- Adjust the assistance level as you gain strength to continue challenging your muscles.
- Avoid locking out your elbows at the top of the movement to keep tension on the muscles.
Dumbbell Goblet Squat
The Dumbbell Goblet Squat is a compound lower-body exercise that primarily targets the quadriceps, glutes, and hamstrings. It involves holding a dumbbell close to the chest with both hands while performing a squat, promoting core stability and improving overall squat form.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, toes slightly pointed out.
- Hold a dumbbell vertically with both hands under the top weight, keeping it close to your chest.
- Engage your core and keep your chest up.
- Initiate the movement by pushing your hips back and bending your knees to lower into a squat.
- Descend until your thighs are at least parallel to the ground, ensuring knees track over toes.
- Press through your heels to return to the starting position, maintaining an upright torso throughout.
- Repeat for the desired number of repetitions.
Technical tips
- Keep the dumbbell close to your body to maintain balance and reduce strain on your back.
- Focus on keeping your chest up and shoulders back to prevent rounding of the spine.
- Engage your core throughout the movement to enhance stability and control.
- Ensure that your knees do not cave inward during the squat; they should align with your toes.
- Breathe in as you lower into the squat and exhale as you push back up.
- Start with a lighter weight to perfect form before progressing to heavier dumbbells.
Doorway Chest Stretch
The Doorway Chest Stretch is a static stretch exercise designed to improve flexibility and mobility in the chest, shoulders, and upper back. It is performed using a doorway as support, allowing for a deep stretch of the pectoral muscles and anterior deltoids.
Muscle focus
Step-by-step cues
- Stand in a doorway with your feet shoulder-width apart.
- Raise your arms to the sides and bend your elbows at a 90-degree angle, forming a 'goalpost' position.
- Place your forearms against the door frame, ensuring your elbows are slightly below shoulder height.
- Step one foot forward through the doorway, keeping your back straight and core engaged.
- Gently lean forward until you feel a stretch across your chest and shoulders.
- Hold the stretch for 15-30 seconds, breathing deeply throughout.
- Slowly return to the starting position and switch feet if desired.
Technical tips
- Keep your shoulders relaxed and avoid shrugging them during the stretch.
- Ensure your elbows remain slightly below shoulder height to prevent shoulder impingement.
- Maintain a neutral spine by engaging your core muscles throughout the stretch.
- Avoid leaning too far forward; the stretch should be gentle and not cause pain.
- Focus on deep, controlled breathing to enhance relaxation and effectiveness of the stretch.
- Perform this stretch after workouts or during breaks to alleviate tension in the chest and shoulders.
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.
