4-Week Beginner Full-Body Foundation: Progression Cycle 9
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.
Dumbbell Deadlift
The Dumbbell Deadlift is a compound exercise targeting the posterior chain, including the glutes, hamstrings, lower back, and core. It involves lifting dumbbells from the ground to a standing position by hinging at the hips while maintaining a neutral spine.
Muscle focus
Step-by-step cues
- Stand with your feet hip-width apart and place a pair of dumbbells on the floor in front of you.
- Bend at your hips and knees to lower your body and grasp the dumbbells with an overhand grip.
- Keep your back straight, chest up, and shoulders back as you engage your core.
- Drive through your heels to lift the dumbbells by extending your hips and knees to stand up straight.
- At the top of the movement, ensure your body is fully upright with shoulders back and chest open.
- Lower the dumbbells back to the ground by pushing your hips back and bending your knees, keeping the spine neutral.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on keeping your spine neutral throughout the movement to avoid injury.
- Engage your core muscles to stabilize your body as you lift.
- Ensure that the movement is initiated by hinging at the hips rather than bending at the waist.
- Keep the dumbbells close to your body as you lift and lower them to maintain balance and control.
- Avoid rounding your back; maintain a flat back position during both lifting and lowering phases.
- Use a mirror or ask for feedback to ensure proper form, especially if you're new to this exercise.
- Start with lighter weights to master technique before progressing to heavier loads.
Decline Smith Bench Press
The Decline Smith Bench Press is a compound exercise targeting the lower portion of the pectoral muscles, with secondary involvement of the triceps and anterior deltoids. Utilizing the Smith machine provides stability and control, allowing for a focused contraction of the chest muscles while minimizing the risk of injury. This exercise is performed on a decline bench set at an angle, which shifts emphasis to the lower chest.
Muscle focus
Step-by-step cues
- Set the decline bench at a 15-30 degree angle under the Smith machine bar.
- Lie back on the bench with your feet secured under the footpads or firmly planted 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 your wrists or releasing the safety catches, keeping your arms extended.
- Lower the bar slowly towards your lower chest, maintaining control and keeping elbows at a 45-degree angle to your body.
- Pause briefly when the bar is just above your chest, ensuring tension in the muscles.
- Press the bar back up to the starting position by extending your arms, without locking elbows at the top.
- Repeat for desired repetitions, then safely re-rack the bar.
Technical tips
- Ensure your back remains flat against the bench throughout the movement to avoid strain.
- Focus on controlled movements; avoid bouncing the bar off your chest to prevent injury.
- Keep your core engaged for stability and to support proper form during each repetition.
- Adjust hand placement if necessary to ensure comfort and optimal muscle engagement.
- Warm up thoroughly before performing heavy sets to prepare muscles and joints.
- Breathing is crucial: inhale as you lower the bar and exhale as you press it back up.
One-Arm Lever High Row
The One-Arm Lever High Row is a unilateral exercise targeting the upper back, specifically the latissimus dorsi, rhomboids, and trapezius muscles. It utilizes a lever machine to provide resistance, allowing for controlled movement and focus on muscle contraction. This exercise helps in improving muscle symmetry and strength in the upper body.
Muscle focus
Step-by-step cues
- Adjust the seat height of the lever machine so that the handle is at shoulder level when seated.
- Sit down and brace your feet firmly on the footrest or floor.
- Grasp the handle with one hand using a neutral grip (palm facing inward).
- Keep your chest pressed against the pad and maintain a straight back.
- Pull the handle towards your torso by retracting your shoulder blade and bending your elbow.
- Pause briefly at the peak contraction while squeezing your back muscles.
- Slowly extend your arm to return to the starting position, maintaining control throughout.
- Complete the desired number of repetitions before switching to the other arm.
Technical tips
- Focus on pulling with your back muscles rather than your arm to maximize engagement.
- Keep your core tight to prevent unnecessary movement or twisting during the exercise.
- Maintain a slow and controlled tempo, especially during the eccentric phase when lowering the weight.
- Ensure that your shoulder blade moves naturally with each repetition to enhance muscle activation.
- Avoid locking out your elbow completely at the end of each repetition to keep tension on the muscles.
- Use a full range of motion for optimal muscle development and flexibility.
Janda Sit Up
The Janda Sit Up is an advanced core exercise designed to isolate the abdominal muscles by minimizing the involvement of the hip flexors. This exercise emphasizes the contraction of the rectus abdominis and obliques, providing a more intense abdominal workout.
Muscle focus
Step-by-step cues
- Lie flat on your back with your knees bent at a 90-degree angle and feet flat on the floor.
- Place your hands behind your head, keeping your elbows wide.
- Engage your glutes and hamstrings by having a partner hold your ankles or using a resistance band around them to create tension.
- Exhale and slowly curl your torso up towards your knees, focusing on contracting your abdominal muscles.
- Pause at the top of the movement, ensuring maximum contraction of the abs.
- Inhale and slowly lower your torso back to the starting position, maintaining control throughout the descent.
Technical tips
- Focus on using your abdominal muscles to lift your torso rather than pulling with your neck or arms.
- Keep your lower back pressed into the floor as you lift to avoid engaging the hip flexors.
- Maintain a slow and controlled movement to maximize muscle engagement and reduce momentum.
- Ensure that your breathing is synchronized with the movement: exhale on the way up and inhale on the way down.
- If you feel strain in your neck or lower back, reassess your form and ensure proper engagement of the core muscles.
Leg Press
The leg press is a compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. It is performed using a leg press machine, where the user pushes a weighted platform away using their legs. This exercise is effective for building strength and muscle mass in the lower body.
Muscle focus
Step-by-step cues
- Sit on the leg press machine with your back and head resting comfortably against the padded support.
- Place your feet shoulder-width apart on the platform, ensuring your heels are flat and toes are slightly pointed out.
- Adjust the seat so that your knees are at a 90-degree angle when starting.
- Grip the handles on either side of the seat to stabilize your upper body.
- Press the platform away by extending your legs, keeping your feet flat and pushing through your heels.
- Do not lock your knees at the top of the movement; maintain a slight bend.
- Slowly lower the platform back to the starting position by bending your knees, ensuring they do not collapse inward.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your lower back remains in contact with the seat throughout the movement to avoid strain.
- Focus on pushing through your heels rather than your toes to engage more of your glutes and hamstrings.
- Maintain a controlled tempo; avoid letting the weight slam down to prevent injury.
- Keep your core engaged to support your lower back during the exercise.
- Adjust foot placement to target different muscles: higher on the platform for more glute and hamstring activation, lower for more quadriceps focus.
Planche Dips
Planche Dips are an advanced bodyweight exercise that combines elements of the planche hold and dip movement. This exercise primarily targets the chest, shoulders, triceps, and core muscles. It requires significant upper body strength, balance, and coordination.
Muscle focus
Step-by-step cues
- Begin in a planche position with your hands on the ground, arms straight, and body parallel to the floor.
- Engage your core and maintain a hollow body position to keep your body stable.
- Slowly bend your elbows to lower your body towards the ground while keeping your legs elevated and straight.
- Pause briefly at the bottom of the movement, ensuring your elbows do not flare out excessively.
- Press through your palms to straighten your arms and return to the starting planche position.
- Repeat for the desired number of repetitions while maintaining control throughout the movement.
Technical tips
- Ensure your wrists are strong and flexible to handle the pressure during Planche Dips.
- Focus on keeping your core tight to prevent sagging or arching of the lower back.
- Practice static planche holds to build foundational strength before attempting Planche Dips.
- Use parallettes or push-up bars if wrist flexibility is a concern.
- Start with partial range of motion dips if full Planche Dips are too challenging initially.
- Maintain a slow and controlled tempo to maximize muscle engagement and minimize injury risk.
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.
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.
Band Shoulder Press
The Band Shoulder Press is an upper body exercise that targets the deltoid muscles, particularly the anterior and lateral heads, as well as the triceps. It involves pressing resistance bands overhead, providing a dynamic and variable resistance that enhances shoulder stability and strength.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, placing the middle of the resistance band under your feet.
- Hold the ends of the band in each hand at shoulder height with palms facing forward.
- Engage your core to stabilize your body and maintain an upright posture.
- Press the bands overhead by extending your elbows until your arms are fully extended.
- Pause briefly at the top, ensuring your arms are straight but not locked.
- Slowly lower the bands back to the starting position at shoulder height.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your wrists remain neutral and aligned with your forearms throughout the movement.
- Keep your shoulders down and away from your ears to avoid unnecessary tension.
- Control the movement both on the way up and down to maximize muscle engagement.
- If you feel discomfort in your shoulders, adjust your grip or reduce band resistance.
- Focus on maintaining a steady breathing pattern; exhale as you press up and inhale as you lower down.
- Start with a lighter resistance band to perfect your form before progressing to heavier resistance.
Seated Cable Row
The Cable Low Seated Row is a compound exercise targeting the muscles of the upper back, including the latissimus dorsi, rhomboids, trapezius, and biceps. It involves pulling a weighted cable handle towards the torso while seated, emphasizing back muscle engagement and posture.
Muscle focus
Step-by-step cues
- Sit on the low row machine with your feet firmly placed on the foot platform and knees slightly bent.
- Grasp the cable handle with both hands using a neutral grip (palms facing each other).
- Keep your back straight and chest up as you lean slightly forward at the hips to reach the handle.
- Pull the handle towards your abdomen by retracting your shoulder blades and bending your elbows.
- Pause briefly when the handle reaches your torso, ensuring full contraction of the back muscles.
- Slowly extend your arms back to the starting position while maintaining control over the weight.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your back remains straight throughout the movement to avoid strain.
- Focus on squeezing your shoulder blades together at the peak of each row for maximum muscle engagement.
- Avoid using momentum; perform each repetition in a controlled manner.
- Keep your core engaged to stabilize your torso during the exercise.
- Adjust the seat height and foot placement to ensure proper alignment and comfort.
- Breath out as you pull the handle towards you and inhale as you return to the starting position.
Mountain climber
The mountain climber is a bodyweight exercise that targets the core muscles, as well as the shoulders, arms, and legs. It combines a plank position with a running motion, providing both strength and cardiovascular benefits.
Muscle focus
Step-by-step cues
- Start in a high plank position with your hands placed shoulder-width apart directly under your shoulders.
- Keep your body in a straight line from head to heels, engaging your core muscles.
- Drive your right knee towards your chest while keeping your left leg extended.
- Quickly switch legs, bringing your left knee towards your chest as you extend your right leg back.
- Continue alternating legs at a quick pace, maintaining the plank position throughout the exercise.
- Breathe steadily and maintain a consistent rhythm.
Technical tips
- Ensure your hands are directly under your shoulders to maintain proper alignment and reduce strain on the wrists.
- Engage your core throughout the exercise to prevent your hips from sagging or lifting too high.
- Keep your movements controlled; avoid bouncing or letting your feet slam into the ground.
- Focus on maintaining a steady breathing pattern to support endurance during the exercise.
- If you're new to this exercise, start slowly to ensure proper form before increasing speed.
- To increase intensity, try performing the exercise for a longer duration or at a faster pace.
Side Lying Hip Abduction
The Side Lying Hip Abduction is an isolation exercise targeting the gluteus medius and minimus muscles. It is performed by lying on one side and lifting the top leg away from the midline of the body, focusing on hip abduction.
Muscle focus
Step-by-step cues
- Lie on your side on a mat, keeping your body in a straight line from head to feet.
- Rest your head on your lower arm and place your upper hand on your hip or in front of you for balance.
- Stack your legs on top of each other with your knees straight.
- Engage your core to stabilize your torso.
- Slowly lift the top leg upwards, keeping it straight, until you feel tension in the outer hip.
- Pause briefly at the top of the movement, ensuring not to rotate your hips forward or backward.
- Lower the leg back to the starting position with control.
- Repeat for the desired number of repetitions, then switch sides.
Technical tips
- Keep your core engaged throughout the exercise to maintain stability.
- Avoid rotating your hips; keep them stacked directly over each other.
- Focus on a slow and controlled movement to maximize muscle engagement.
- Do not lift the leg too high; aim for a range that maintains tension in the glutes without compromising form.
- Breath steadily, exhaling as you lift and inhaling as you lower the leg.
- Use a resistance band around your thighs for added difficulty if needed.
Lateral to Front Raise
The Lateral to Front Raise is a compound shoulder exercise that targets the deltoid muscles, specifically the anterior and lateral heads. This movement involves lifting dumbbells from the sides of your body to the front, engaging both shoulder abduction and flexion.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart, holding a dumbbell in each hand with arms at your sides.
- Keep a slight bend in your elbows and maintain a neutral spine throughout the exercise.
- Raise the dumbbells laterally to shoulder height, keeping your palms facing down.
- Without pausing, bring the dumbbells forward in a controlled manner until they are directly in front of you at shoulder height.
- Slowly lower the dumbbells back to the starting position by reversing the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your movements are smooth and controlled to maximize muscle engagement and reduce injury risk.
- Avoid using momentum; focus on using your shoulder muscles to lift the weights.
- Keep your core engaged throughout the exercise to maintain stability and support your lower back.
- Start with lighter weights to perfect your form before progressing to heavier loads.
- Breathe out as you lift the weights and inhale as you lower them 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.
Hip Circles
Hip Circles are a dynamic warm-up exercise that targets the hip joints, improving flexibility and mobility. This exercise involves rotating the hips in a circular motion, which helps to loosen tight muscles and prepare the body for more intense physical activity. It is particularly beneficial for athletes and individuals engaging in lower body workouts.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart and place your hands on your hips.
- Engage your core muscles to maintain balance and stability.
- Begin by slowly rotating your hips in a clockwise direction, making large circles.
- Complete 10-15 rotations, then switch to a counterclockwise direction for another 10-15 rotations.
- Keep your upper body stable and focus on moving only your hips.
Technical tips
- Ensure your feet remain flat on the ground throughout the exercise to maintain stability.
- Focus on controlled movements; avoid rushing through the rotations.
- Keep your knees slightly bent to reduce pressure on the joints.
- Perform hip circles as part of your warm-up routine to enhance joint mobility before engaging in more strenuous exercises.
- If you experience any discomfort, reduce the size of the circles or slow down the movement.
Low Cable Incline Bench Press
The Low Cable Incline Bench Press is a compound exercise targeting the upper chest muscles, specifically the clavicular head of the pectoralis major. This exercise also engages the anterior deltoids and triceps. By using cables, it provides constant tension throughout the movement, enhancing muscle activation and growth.
Muscle focus
Step-by-step cues
- Set an incline bench at a 30-45 degree angle in front of a cable machine.
- Attach handles to the low pulleys on each side of the machine.
- Sit on the bench with your back firmly against it and feet flat on the floor.
- Grab the handles with an overhand grip, palms facing forward.
- Position your hands at chest level, elbows bent at approximately 90 degrees.
- Press the handles upward and slightly inward until your arms are fully extended but not locked.
- Pause briefly at the top of the movement, squeezing your chest muscles.
- Slowly lower the handles back to the starting position, maintaining control.
Technical tips
- Ensure that your back remains firmly against the bench to prevent strain.
- Maintain a controlled motion throughout to maximize muscle engagement.
- Avoid locking your elbows at the top to keep tension on your muscles.
- Focus on squeezing your chest muscles at the peak of each rep for better activation.
- Keep your core engaged to stabilize your body during the exercise.
- Adjust the bench angle if necessary to target different areas of the chest.
Spider Hammer Curl
The Spider Hammer Curl is an isolation exercise targeting the brachialis and brachioradialis muscles in the arms. It involves curling dumbbells with a neutral grip while leaning forward, typically performed on an incline bench. This exercise enhances arm thickness and forearm strength.
Muscle focus
Step-by-step cues
- Set an incline bench to a 45-degree angle.
- Lie face down on the bench, ensuring your chest is supported and your arms hang straight down.
- Hold a dumbbell in each hand with a neutral grip (palms facing each other).
- Keep your elbows slightly bent and stationary throughout the movement.
- Curl the dumbbells upward by flexing your elbows, keeping your wrists straight.
- Squeeze at the top of the movement, focusing on contracting the brachialis.
- Slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a controlled motion to maximize muscle engagement.
- Avoid swinging your arms or using momentum to lift the weights.
- Focus on keeping your elbows stationary to isolate the target muscles effectively.
- Exhale as you curl the weights up and inhale as you lower them back down.
- Start with lighter weights to ensure proper form before progressing to heavier loads.
- Ensure your chest remains in contact with the bench to prevent unnecessary strain on your back.
Cross Arms Push-Up
The Cross Arms Push Up is a challenging variation of the traditional push-up that targets the chest, triceps, shoulders, and core muscles. By crossing the arms, this exercise increases the difficulty and engages stabilizing muscles to maintain balance and control.
Muscle focus
Step-by-step cues
- Start in a standard push-up position with your hands placed slightly wider than shoulder-width apart.
- Cross your right hand over your left hand so that your arms form an 'X' shape.
- Engage your core and keep your body in a straight line from head to heels.
- Lower your chest towards the ground by bending your elbows, keeping them close to your body.
- Pause briefly when your chest is just above the ground.
- Push through your palms to extend your arms and return to the starting position.
- Perform the desired number of repetitions, then switch the arm crossing position for balance.
Technical tips
- Ensure your core is engaged throughout the exercise to maintain a straight body line.
- Keep your elbows close to your body as you lower yourself to maximize tricep engagement.
- Focus on controlled movements; avoid rushing through repetitions to maintain form and effectiveness.
- If you find it difficult to perform on toes, start with knee variations to build strength.
- Breathe in as you lower down and exhale as you push back up for optimal oxygen flow.
- Switch arm positions regularly to ensure balanced muscle development.
Roll Foot
The 'Roll Foot' exercise is designed to improve foot mobility, flexibility, and relieve tension in the plantar fascia. It involves using a small ball or foam roller to massage the bottom of the foot, which can help alleviate discomfort and improve overall foot health.
Muscle focus
Step-by-step cues
- Sit on a chair with your feet flat on the ground.
- Place a small ball or foam roller under one foot.
- Apply gentle pressure and roll the ball from the heel to the toes.
- Focus on any tight or tender areas, spending extra time there.
- Continue rolling for 1-2 minutes per foot.
- Switch to the other foot and repeat the process.
Technical tips
- Use a tennis ball for a softer massage or a lacrosse ball for deeper pressure.
- Maintain a relaxed posture to avoid unnecessary tension in your legs and back.
- Perform this exercise daily to maintain flexibility and prevent foot discomfort.
- If you experience sharp pain, reduce pressure or consult a healthcare professional.
- Incorporate deep breathing to enhance relaxation during the exercise.
World’s Greatest Stretch
The World's Greatest Stretch is a dynamic exercise that targets multiple muscle groups, enhancing flexibility, mobility, and overall functional movement. It is particularly effective for warming up the body before a workout, focusing on the hips, hamstrings, thoracic spine, and shoulders.
Muscle focus
Step-by-step cues
- Start in a standing position with feet hip-width apart.
- Step forward with your right foot into a deep lunge position, keeping your left leg extended behind you.
- Place both hands on the ground inside your right foot.
- Lower your left knee to the ground and keep your right knee aligned over your right ankle.
- Rotate your torso to the right and extend your right arm towards the ceiling, following your hand with your gaze.
- Hold this position for a few seconds, then return your hand to the ground.
- Shift your weight back to stretch the right hamstring by straightening your right leg while keeping your left knee on the ground.
- Return to the starting position and repeat on the opposite side.
Technical tips
- Ensure your front knee does not extend past your toes to protect the knee joint.
- Engage your core throughout the movement to maintain balance and stability.
- Focus on controlled breathing; inhale as you rotate and exhale as you return to the starting position.
- Keep your back straight and avoid rounding your shoulders during the stretch.
- Perform the stretch slowly and deliberately to maximize flexibility gains.
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.
