4-Week Push Pull Legs Strength and Size Plan
A balanced push, pull and legs plan for building strength and muscle while keeping recovery manageable.
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
Push
Push muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Low Incline Dumbbell Fly
The Dumbbell Incline Low Fly is an isolation exercise targeting the upper portion of the pectoral muscles. It is performed on an incline bench, which emphasizes the clavicular head of the pectoralis major. This exercise also engages the anterior deltoids and stabilizes the shoulder joint.
Muscle focus
Step-by-step cues
- Set an incline bench to a 30-45 degree angle.
- Sit on the bench with a dumbbell in each hand, resting them on your thighs.
- Lie back on the bench and lift the dumbbells above your chest, palms facing each other.
- Slightly bend your elbows and lower the dumbbells in an arc motion until you feel a stretch in your chest.
- Pause briefly at the bottom of the movement.
- Bring the dumbbells back to the starting position using the same arc motion, focusing on squeezing your chest muscles.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slight bend in your elbows throughout the exercise to reduce stress on your joints.
- Keep your movements controlled and avoid using momentum to lift the weights.
- Focus on feeling a stretch in your chest at the bottom of the movement and a contraction at the top.
- Ensure your back and head remain firmly against the bench to maintain proper form.
- Start with lighter weights to master the form before progressing to heavier loads.
- Exhale as you lift the weights and inhale as you lower them.
Pike Push-Up
Pike Push Ups are a bodyweight exercise targeting the shoulders, triceps, and upper chest. This exercise mimics the overhead pressing movement and is performed in a pike position, which increases the load on the shoulders compared to regular push-ups.
Muscle focus
Step-by-step cues
- Begin in a downward dog position with your hands shoulder-width apart and your feet hip-width apart.
- Walk your feet closer to your hands to form an inverted V shape with your body.
- Keep your legs straight and your hips high, ensuring your back is flat.
- Lower your head towards the ground by bending your elbows, keeping them pointed outwards.
- Stop when your head is just above the ground, then push through your palms to extend your arms and return to the starting position.
- Maintain a neutral neck position throughout the movement.
Technical tips
- Focus on keeping your core engaged to maintain balance and stability.
- Ensure that your elbows are not flaring out excessively; they should be at about a 45-degree angle from your body.
- If you're new to this exercise, start with a smaller range of motion and gradually increase as you build strength.
- Keep your movements controlled and avoid bouncing at the bottom of the push-up.
- Practice proper breathing by inhaling as you lower yourself and exhaling as you push back up.
EZ-Bar Tricep Pushdown
The EZ Bar Tricep Pushdown is an isolation exercise targeting the triceps brachii. This exercise is performed using a cable machine with an EZ bar attachment, which allows for a more ergonomic grip, reducing strain on the wrists. It effectively engages the triceps, particularly the lateral and long heads, promoting muscle growth and definition.
Muscle focus
Step-by-step cues
- Attach an EZ bar to the high pulley of a cable machine.
- Stand facing the machine with your feet shoulder-width apart.
- Grip the EZ bar with an overhand grip (palms facing down) at shoulder width.
- Keep your elbows close to your sides and slightly bent.
- Start with the bar at chest level, maintaining tension in the cable.
- Push the bar down by extending your elbows until your arms are fully extended.
- Pause briefly at the bottom of the movement for maximum contraction.
- Slowly return to the starting position, controlling the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged to maintain stability throughout the exercise.
- Avoid using momentum; focus on controlled movements for better muscle activation.
- Ensure your elbows remain stationary and close to your body to isolate the triceps effectively.
- Adjust the weight so that you can complete each repetition with proper form without compromising technique.
- Breathe out as you push down and inhale as you return to the starting position.
Standing Press Around
The Standing Press Around is a dynamic shoulder exercise that targets the deltoids, trapezius, and upper chest. It involves a circular motion with a weight, engaging multiple muscle groups to improve shoulder stability and strength.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Begin with the dumbbells at shoulder height, palms facing forward.
- Press the weights overhead in a circular motion, moving them outward and upward.
- As you reach the top of the movement, rotate your wrists so that your palms face each other.
- Continue the circular motion by bringing the weights down in front of you, returning to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to maintain balance and stability.
- Use a controlled motion to avoid swinging the weights, which can lead to injury.
- Start with lighter weights to master the form before progressing to heavier loads.
- Focus on maintaining a smooth and continuous circular motion for maximum effectiveness.
- Ensure your elbows are slightly bent at the top of the movement to reduce joint strain.
Barbell Overhead Press
The Barbell Shoulder Press is a compound exercise that targets the deltoid muscles of the shoulders, as well as the triceps and upper chest. It involves pressing a barbell overhead while standing or seated, engaging multiple muscle groups for strength and stability.
Muscle focus
Step-by-step cues
- Begin by setting up a barbell on a rack at about chest height.
- Stand with your feet shoulder-width apart and grip the barbell with an overhand grip, slightly wider than shoulder-width.
- Unrack the barbell and hold it at shoulder height with your elbows slightly in front of the bar.
- Engage your core and keep your back straight throughout the movement.
- Press the barbell overhead by extending your arms until they are fully extended but not locked out.
- Lower the barbell back to shoulder height in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core tight to maintain stability and prevent lower back strain.
- Avoid arching your back excessively; maintain a neutral spine position.
- Ensure your elbows are slightly forward to engage the deltoids effectively.
- Use a spotter if lifting heavy weights to ensure safety.
- Focus on a full range of motion for maximum muscle engagement.
- Breath out as you press the barbell up and inhale as you lower it down.
Suspension Triceps Extension
The Suspension Triceps Extension is an upper body exercise that targets the triceps brachii using suspension straps. It requires core stability and engages the shoulders, chest, and core muscles to maintain proper form. This exercise is effective for building triceps strength and improving overall arm definition.
Muscle focus
Step-by-step cues
- Attach the suspension straps securely to an anchor point above head height.
- Stand facing away from the anchor point, holding the handles with an overhand grip.
- Extend your arms in front of you at shoulder height, keeping a slight bend in the elbows.
- Lean forward slightly, maintaining a straight line from head to heels.
- Bend your elbows to lower your body forward, keeping your upper arms stationary.
- Stop when your hands are near your forehead, ensuring elbows remain close to your head.
- Press through your palms to extend your arms back to the starting position.
- Repeat for the desired number of repetitions while maintaining control and form.
Technical tips
- Ensure that the suspension straps are adjusted to a length that allows you to maintain tension throughout the movement.
- Keep your core engaged and body aligned to prevent sagging or arching of the back.
- Focus on moving only at the elbow joint; avoid swinging or using momentum.
- Control the movement speed, especially when lowering your body, to maximize muscle engagement.
- Maintain a neutral wrist position throughout the exercise to reduce strain on the joints.
- If you're new to this exercise, start with a more upright position and gradually increase the angle as you gain strength.
Decline Dumbbell Bench Press
The Decline Dumbbell Bench Press is a compound exercise targeting the lower portion of the pectoral muscles, while also engaging the triceps and anterior deltoids. This exercise is performed on a decline bench, which allows for a greater emphasis on the lower chest compared to flat or incline variations.
Muscle focus
Step-by-step cues
- Set the bench to a decline angle of approximately 15 to 30 degrees.
- Lie back on the bench with your feet secured under the foot pads.
- Hold a dumbbell in each hand with an overhand grip, palms facing forward.
- Extend your arms straight above your chest, keeping a slight bend in your elbows.
- Lower the dumbbells slowly to the sides of your chest, maintaining control throughout the movement.
- Pause briefly at the bottom, then press the dumbbells back up to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your back remains flat against the bench throughout the exercise to maintain stability.
- Focus on controlled movements; avoid using momentum to lift the weights.
- Keep your wrists straight and aligned with your forearms to prevent strain.
- Exhale as you press the dumbbells upward and inhale as you lower them.
- Start with lighter weights to perfect your form before progressing to heavier loads.
- Engage your core muscles to help stabilize your body during the lift.
Tuesday
Pull
Pull muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Narrow Grip Australian Pull-Up With Rings
The Narrow Grip Australian Pull-Up With Rings is a bodyweight exercise that targets the upper back, biceps, and forearms. It involves pulling your body towards rings while maintaining a narrow grip, emphasizing the engagement of the upper back muscles and arms. This exercise is performed with the body in a horizontal position, making it an effective way to build strength and improve stability in the upper body.
Muscle focus
Step-by-step cues
- Set up a pair of gymnastic rings at waist height.
- Stand facing the rings and grab them with a narrow, neutral grip, palms facing each other.
- Walk your feet forward until your body is in a straight line from head to heels, leaning back with your arms fully extended.
- Engage your core and glutes to maintain a straight body position.
- Pull your chest towards the rings by bending your elbows and squeezing your shoulder blades together.
- Pause briefly at the top of the movement when your chest is near the rings.
- Slowly lower yourself back to the starting position with control, fully extending your arms.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your body straight by engaging your core throughout the movement.
- Focus on squeezing your shoulder blades together as you pull up to maximize upper back engagement.
- Maintain a controlled motion both when pulling up and lowering down to enhance muscle activation.
- Ensure that your grip on the rings is firm but not overly tight to avoid unnecessary tension in the forearms.
- Adjust the height of the rings or your foot position to modify the difficulty level of the exercise.
- Breathe out as you pull yourself up and breathe in as you lower yourself down.
Dumbbell Incline Alternate Supinated Curl
The Dumbbell Incline Alternate Supinated Curl is an isolation exercise targeting the biceps brachii. Performed on an incline bench, it emphasizes the long head of the biceps by maintaining a supinated (palm-up) grip throughout the movement. This exercise helps in developing peak bicep strength and size while also engaging the forearms.
Muscle focus
Step-by-step cues
- Set an incline bench to a 30-45 degree angle.
- Sit on the bench with your back firmly against the pad and feet flat on the floor.
- Hold a dumbbell in each hand with your arms fully extended and palms facing forward (supinated grip).
- Keep your elbows close to your torso and curl one dumbbell towards your shoulder by contracting your biceps.
- Pause briefly at the top of the movement, ensuring maximum contraction.
- Slowly lower the dumbbell back to the starting position.
- Repeat the movement with the opposite arm.
- Continue alternating arms for the desired number of repetitions.
Technical tips
- Maintain a controlled motion throughout to maximize muscle engagement.
- Avoid swinging or using momentum to lift the weights; focus on isolating the biceps.
- Keep your elbows stationary and close to your sides to prevent shoulder involvement.
- Exhale as you curl the weight up and inhale as you lower it back down.
- Ensure your back remains pressed against the bench to prevent arching.
- Use a lighter weight if you struggle to maintain proper form.
Wrist Push-Up
The Wrist Push Up is a bodyweight exercise that targets the forearms and wrists, enhancing strength and flexibility in these areas. It is performed with the back of the hands on the ground, requiring balance and control. This exercise is beneficial for athletes looking to improve wrist stability and forearm endurance.
Muscle focus
Step-by-step cues
- Begin by kneeling on the floor, placing your hands on the ground with the backs of your hands facing down and fingers pointing towards your body.
- Ensure your wrists are directly under your shoulders and your knees are under your hips.
- Engage your core to maintain a straight line from your head to your knees.
- Slowly lower your chest towards the floor by bending your elbows, keeping your wrists stable.
- Pause briefly at the bottom, then push through the backs of your hands to return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Warm up your wrists thoroughly before attempting this exercise to prevent injury.
- Start with a small range of motion if you are new to wrist push ups, gradually increasing as you build strength.
- Focus on maintaining control throughout the movement to maximize effectiveness and safety.
- Keep your elbows close to your body to reduce strain on the wrists.
- If you experience discomfort, try adjusting the angle of your hands or reduce the number of repetitions.
Straddle Planche
The Straddle Planche is an advanced bodyweight exercise that requires significant strength, balance, and coordination. It involves holding the body parallel to the ground with arms straight and legs spread apart, supported only by the hands. This exercise primarily targets the shoulders, core, and lower back muscles.
Muscle focus
Step-by-step cues
- Begin in a push-up position with your hands shoulder-width apart.
- Shift your weight forward onto your hands, keeping your arms straight.
- Engage your core and lift your legs off the ground, spreading them apart into a straddle position.
- Maintain a straight line from your head to your toes, keeping your body parallel to the ground.
- Hold the position for as long as possible while maintaining proper form.
- Slowly lower your legs back to the ground to return to the starting position.
Technical tips
- Ensure your wrists are directly under your shoulders for optimal support.
- Keep your core tight to maintain balance and prevent sagging.
- Start with tuck planche progressions if you are new to planche exercises.
- Practice regularly to build the necessary strength and balance for this advanced move.
- Focus on controlled breathing to help maintain stability during the hold.
- Consider using parallettes for better wrist comfort and leverage.
Barbell Drag Curl
The Barbell Drag Curl is an isolation exercise targeting the biceps brachii. It emphasizes the long head of the biceps by minimizing shoulder involvement and focusing on elbow flexion. This exercise is performed with a barbell and requires strict form to maximize bicep engagement and minimize momentum.
Muscle focus
Step-by-step cues
- Stand upright with your feet shoulder-width apart, holding a barbell with an underhand grip (palms facing up) at hip level.
- Keep your elbows close to your torso and slightly behind your body throughout the movement.
- Initiate the curl by dragging the barbell up along your body, keeping it as close to your torso as possible.
- Focus on contracting your biceps to lift the barbell, ensuring that your shoulders remain stationary.
- Continue lifting until the barbell reaches chest level or as high as comfortably possible without moving your shoulders forward.
- Pause briefly at the top of the movement, squeezing your biceps.
- Slowly lower the barbell back to the starting position, maintaining control and keeping it close to your body.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a straight posture throughout the exercise to prevent lower back strain.
- Avoid using momentum; focus on a slow and controlled movement to maximize bicep activation.
- Keep your elbows slightly behind your body to emphasize the long head of the biceps.
- Ensure that your shoulders do not move forward during the curl to isolate the biceps effectively.
- Use a weight that allows you to perform the exercise with proper form for all repetitions.
- Engage your core muscles to stabilize your body during the lift.
- Exhale as you lift the barbell and inhale as you lower it back down.
Barbell Standing Back Wrist Curl
The Barbell Standing Back Wrist Curl is an isolation exercise targeting the forearm muscles, specifically the wrist extensors. It involves holding a barbell behind your back and curling your wrists upwards to engage the forearms.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a barbell behind your back with an overhand grip.
- Keep your arms straight and close to your body, with your palms facing backward.
- Slowly curl your wrists upwards, lifting the barbell as high as possible without moving your arms.
- Pause at the top of the movement for a moment to maximize contraction.
- Lower the barbell back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Use a light to moderate weight to maintain control throughout the exercise.
- Focus on isolating the wrist movement; avoid using your arms or shoulders.
- Maintain a slight bend in your knees for better balance and stability.
- Keep your core engaged to support your lower back during the exercise.
- Perform the movement slowly to increase time under tension and enhance muscle engagement.
Barbell Shrug Behind The Back
The Barbell Shrug Behind The Back is an exercise targeting the trapezius muscles, specifically focusing on the upper traps. This exercise involves holding a barbell behind your back and shrugging your shoulders upward, which helps in building strength and size in the upper back and neck area.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart and hold a barbell behind your back using an overhand grip.
- Keep your arms extended straight down and maintain a slight bend in your elbows.
- Engage your core and keep your back straight throughout the movement.
- Lift your shoulders as high as possible towards your ears in a shrugging motion.
- Pause briefly at the top of the movement, squeezing your trapezius muscles.
- Slowly lower your shoulders back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that you are using a weight that allows you to perform the exercise with proper form.
- Focus on moving only your shoulders during the shrug; avoid using your arms to lift the barbell.
- Keep your head in a neutral position and avoid looking down or up excessively.
- Maintain a controlled pace throughout the exercise to maximize muscle engagement.
- Breathing is important: exhale as you lift your shoulders and inhale as you lower them.
- Avoid rolling your shoulders; the movement should be strictly up and down.
Wednesday
Recovery
Walk for 30 minutes and use gentle upper-body mobility.
Thursday
Legs
Legs muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Jump Squat
The Air Squat is a fundamental bodyweight exercise targeting the lower body, specifically the quadriceps, hamstrings, glutes, and calves. It also engages the core for stability and balance. This exercise is essential for building foundational strength and improving mobility.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart and toes slightly pointed out.
- Engage your core and keep your chest up while maintaining a neutral spine.
- Begin the movement by pushing your hips back as if sitting into a chair.
- Bend your knees and lower your body until your thighs are parallel to the ground or as low as your mobility allows.
- Ensure your knees track over your toes and do not cave inward.
- Keep your weight distributed evenly through your heels and midfoot.
- Pause briefly at the bottom of the squat.
- Drive through your heels to return to the starting position, fully extending your hips and knees.
Technical tips
- Warm up properly before performing air squats to prevent injury.
- Focus on maintaining a straight back throughout the movement to protect your spine.
- Keep your gaze forward to help maintain balance and posture.
- If you struggle with depth, work on ankle and hip mobility exercises.
- Practice in front of a mirror to ensure proper form and alignment.
- Engage your core throughout the exercise to enhance stability and control.
- Start with a slow tempo to master technique before increasing speed or adding variations.
Seated Figure 4 Stretch
The Seated Figure 4 Stretch is a flexibility exercise targeting the hip and gluteal muscles. It helps improve hip mobility and can alleviate lower back tension. This stretch is performed while seated, making it accessible and easy to integrate into a workout routine.
Muscle focus
Step-by-step cues
- Sit on the floor with your legs extended straight in front of you.
- Bend your right knee and place your right ankle over your left knee, forming a 'figure 4' shape with your legs.
- Keep your back straight and gently lean forward from the hips, bringing your chest towards your legs.
- Hold the stretch for 20-30 seconds, feeling the stretch in your right hip and glute.
- Switch legs and repeat the stretch on the opposite side.
Technical tips
- Maintain a straight back to avoid straining your lower back.
- If you feel discomfort in your knee, adjust the position of your foot or reduce the forward lean.
- Focus on deep breathing to enhance relaxation and increase the effectiveness of the stretch.
- Ensure both sit bones remain grounded to maintain balance and proper form.
- Perform this stretch after a workout when muscles are warm for better flexibility gains.
Ab Wheel Rollout
The Ab Wheel Rollout is a core strengthening exercise that primarily targets the rectus abdominis, obliques, and transverse abdominis. It also engages the shoulders, back, and hip flexors. This exercise requires an ab wheel, which is a small wheel with handles on either side. The movement involves rolling the wheel forward from a kneeling position while maintaining a straight line from head to knees, then returning to the starting position.
Muscle focus
Step-by-step cues
- Start in a kneeling position on a mat to protect your knees.
- Grip the handles of the ab wheel firmly with both hands.
- Position the wheel on the floor in front of you, directly under your shoulders.
- Engage your core and keep your back straight.
- Slowly roll the wheel forward, extending your body as far as you can without losing form.
- Pause briefly at the extended position, ensuring your core remains tight.
- Reverse the movement by pulling the wheel back towards your knees, maintaining control throughout.
- Return to the starting position and repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the entire movement to protect your lower back.
- Avoid arching your back; maintain a neutral spine to prevent injury.
- Start with shorter rollouts if you're new to this exercise and gradually increase the distance as you build strength.
- Breathe steadily; inhale as you roll out and exhale as you return to the starting position.
- Perform this exercise on a soft surface or use a mat to cushion your knees.
- If you feel discomfort in your lower back, reduce the range of motion or check your form.
Power clean
The power clean is a dynamic, full-body exercise that primarily targets the muscles of the posterior chain, including the glutes, hamstrings, and lower back, while also engaging the shoulders, traps, and core. It is a compound movement that involves lifting a barbell from the floor to the shoulders in one explosive motion. The power clean is commonly used to develop strength, power, and coordination.
Muscle focus
Step-by-step cues
- Stand with your feet hip-width apart and position the barbell over the mid-foot. Bend at the hips and knees to grip the bar with an overhand grip, hands slightly wider than shoulder-width.
- Set your back by pulling your shoulder blades together and maintaining a neutral spine. Your chest should be up and your gaze forward.
- Initiate the lift by extending your hips and knees simultaneously, keeping the bar close to your body as you pull it upwards.
- As the bar passes your knees, explosively extend your hips and shrug your shoulders to accelerate the bar upward.
- Quickly drop under the bar by bending your knees and catching it on your shoulders in a front rack position with elbows high.
- Stand up fully to complete the lift, ensuring the bar is stable on your shoulders before lowering it back to the starting position.
Technical tips
- Keep the bar close to your body throughout the lift to maintain control and efficiency.
- Focus on a powerful hip extension to generate maximum force during the pull phase.
- Practice proper breathing: inhale before lifting and exhale as you catch the bar on your shoulders.
- Ensure your elbows are high in the front rack position to support the weight effectively.
- Start with lighter weights to master technique before progressing to heavier loads.
- Engage your core throughout the movement to protect your lower back.
Seated Good Morning
The Seated Good Morning is a compound exercise targeting the lower back, glutes, and hamstrings. It involves bending at the hips while maintaining a straight back, performed while seated to isolate the posterior chain muscles more effectively.
Muscle focus
Step-by-step cues
- Sit on a bench with your feet flat on the floor, shoulder-width apart.
- Hold a barbell across your upper back, ensuring it is not resting on your neck.
- Engage your core and keep your chest up.
- Inhale deeply, then hinge forward at the hips, keeping your back straight and head aligned with your spine.
- Lower your torso until it is nearly parallel to the floor or as far as your flexibility allows.
- Exhale as you return to the starting position by contracting your glutes and hamstrings.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the barbell is securely positioned on your upper back, avoiding any pressure on the neck.
- Maintain a neutral spine throughout the movement to prevent injury.
- Focus on hinging at the hips rather than bending at the waist to engage the correct muscle groups.
- Control the descent and ascent to maximize muscle engagement and avoid momentum.
- Start with a lighter weight to master form before progressing to heavier loads.
- Keep your feet firmly planted to provide stability during the exercise.
Frog Crunch
The Frog Crunch is an abdominal exercise that targets the rectus abdominis and obliques. It involves a crunching motion while maintaining a frog-like leg position, which increases core engagement and challenges stability.
Muscle focus
Step-by-step cues
- Lie flat on your back with your knees bent and feet flat on the floor.
- Bring the soles of your feet together and let your knees fall outward, forming a diamond shape with your legs.
- Place your hands behind your head with elbows wide, or cross them over your chest.
- Engage your core by drawing your navel towards your spine.
- Exhale as you lift your head, shoulders, and upper back off the ground in a controlled crunching motion.
- Pause briefly at the top of the movement, squeezing your abdominal muscles.
- Inhale as you slowly lower back to the starting position without letting your head touch the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your chin slightly tucked to avoid straining your neck during the crunch.
- Focus on using your abdominal muscles to lift rather than pulling on your neck or head.
- Ensure that your lower back remains in contact with the floor throughout the exercise.
- Control the movement both on the way up and down to maximize muscle engagement.
- Breathe out as you crunch up and inhale as you return to the starting position.
- If you feel discomfort in your neck, try placing a small towel under it for support.
Sliding Leg Curl
The Sliding Leg Curl is a bodyweight exercise targeting the hamstrings, glutes, and core. It involves sliding your feet on a smooth surface while maintaining a bridge position, which increases the engagement of the posterior chain muscles.
Muscle focus
Step-by-step cues
- Lie on your back with your knees bent and feet flat on a smooth surface.
- Place your arms at your sides with palms facing down for stability.
- Lift your hips off the ground to form a straight line from shoulders to knees, engaging your core and glutes.
- Slowly slide your feet away from your body, extending your legs while keeping hips elevated.
- Pause briefly when legs are fully extended, then slide feet back towards your body to return to the starting position.
- Repeat for the desired number of repetitions while maintaining control and form.
Technical tips
- Ensure your core remains engaged throughout the movement to prevent lower back strain.
- Keep your hips elevated and avoid letting them drop as you slide your feet.
- Perform the movement slowly to maximize muscle engagement and control.
- Use a towel or sliders under your feet if performing on a non-slippery surface.
- Focus on squeezing the glutes and hamstrings as you bring your feet back towards you.
Friday
Rest
Keep the day easy and maintain regular meals and hydration.
Saturday
Upper Technique
Upper Technique muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Straight Bar Dips
Straight Bar Dips are a compound upper body exercise primarily targeting the triceps, chest, and shoulders. This exercise involves lowering and raising your body using a straight bar, engaging multiple muscle groups for strength and stability.
Muscle focus
Step-by-step cues
- Position yourself above a straight bar with your arms fully extended and hands shoulder-width apart.
- Engage your core and keep your body straight as you lower yourself by bending your elbows.
- Lower your body until your shoulders are below your elbows or as far as comfortable.
- Press through your palms to extend your elbows and return to the starting position.
- Maintain control throughout the movement and avoid swinging or using momentum.
Technical tips
- Keep your elbows close to your body to maximize tricep engagement.
- Focus on a slow and controlled descent to increase muscle activation.
- Ensure your shoulders remain stable and do not hunch forward during the movement.
- Breathe in as you lower yourself and exhale as you push back up.
- If you're new to this exercise, consider using assistance bands or a dip machine for support.
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.
Cable Upright Row
The Cable Narrow Grip Upright Row is a compound exercise targeting the shoulders and upper trapezius muscles. It involves pulling a cable attachment vertically along the body while maintaining a narrow grip, emphasizing the deltoids and traps.
Muscle focus
Step-by-step cues
- Attach a straight bar or narrow grip handle to the low pulley of a cable machine.
- Stand facing the machine with feet shoulder-width apart, knees slightly bent.
- Grasp the handle with an overhand grip, hands close together, and let the arms hang straight down.
- Engage your core and keep your back straight throughout the movement.
- Pull the handle upward along your body, leading with your elbows until they are at shoulder height.
- Pause briefly at the top of the movement, ensuring your elbows are higher than your wrists.
- Slowly lower the handle back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your elbows higher than your wrists throughout the movement to maximize shoulder engagement.
- Avoid swinging or using momentum; focus on controlled movements to effectively target the muscles.
- Maintain a neutral spine and engage your core to prevent lower back strain.
- Start with a lighter weight to perfect your form before increasing resistance.
- Exhale as you lift the handle and inhale as you lower it back down.
Decline Push-Up
The Decline Push-Up is a bodyweight exercise that targets the upper chest, shoulders, and triceps by elevating the feet on a stable surface. This variation increases the difficulty compared to a standard push-up by shifting more weight onto the upper body.
Muscle focus
Step-by-step cues
- Begin by placing your feet on an elevated surface such as a bench or step, ensuring it's stable and secure.
- Position your hands shoulder-width apart on the floor, directly under your shoulders.
- Engage your core to maintain a straight line from head to heels.
- Lower your body by bending your elbows, keeping them at a 45-degree angle to your torso.
- Descend until your chest nearly touches the floor, maintaining control throughout the movement.
- Push through your palms to extend your elbows and return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your core remains tight throughout the exercise to prevent sagging hips.
- Keep your head in a neutral position by looking slightly ahead of you, not down at the floor.
- Control the descent to maximize muscle engagement and prevent injury.
- Adjust the height of the elevated surface to modify the difficulty level; higher surfaces increase difficulty.
- Breathe in as you lower your body and exhale as you push back up.
- Focus on maintaining even weight distribution between both hands.
Cable Reverse Grip Pulldown
The Cable Reverse Grip Pulldown is an upper body exercise targeting the latissimus dorsi, biceps, and forearms. It involves pulling a cable bar down towards the chest with an underhand grip, emphasizing the lower lats and providing a unique angle of muscle engagement compared to traditional pulldowns.
Muscle focus
Step-by-step cues
- Attach a straight or EZ-curl bar to the high pulley of a cable machine.
- Sit on the bench or seat with your feet flat on the floor, securing your thighs under the support pads.
- Grasp the bar with an underhand grip (palms facing you), hands shoulder-width apart.
- Lean slightly back at the hips while keeping your chest up and core engaged.
- Pull the bar down towards your upper chest by driving your elbows down and back.
- Squeeze your shoulder blades together at the bottom of the movement.
- Slowly extend your arms to return to the starting position, maintaining control of the weight throughout.
Technical tips
- Keep your elbows close to your body throughout the movement to maximize lat engagement.
- Avoid using momentum; focus on controlled movements for optimal muscle activation.
- Maintain a slight arch in your lower back to support proper posture.
- Exhale as you pull the bar down and inhale as you return to the starting position.
- Ensure that your grip is firm but not overly tight to prevent forearm fatigue.
Sunday
Full Rest
No lifting. Review your log and choose next week load increases.
Four-week progression
Nutrition guidance
- Aim for a modest daily energy surplus of roughly 150-300 kcal rather than uncontrolled bulking.
- Build each main meal around protein and target roughly 1.6-2.2 g of protein per kg of body weight per day.
- Place a useful share of carbohydrates before and after training to support performance and recovery.
- Keep fruit, vegetables, whole grains and healthy fats in the plan instead of relying on supplements.
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.
