4-Week Push Pull Legs Strength and Size Plan: Progression Cycle 10
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.
Superman Push-Up
The Spider Push Up is a dynamic variation of the traditional push-up that engages the core, chest, shoulders, triceps, and obliques. It involves bringing one knee towards the elbow on the same side as you lower your body, adding an element of core stabilization and mobility.
Muscle focus
Step-by-step cues
- Start in a high plank position with your hands shoulder-width apart and your body in a straight line from head to heels.
- As you lower your chest towards the ground, simultaneously bring your right knee towards your right elbow.
- Push back up to the starting position while returning your right leg to the starting position.
- Repeat the movement with your left knee towards your left elbow.
- Continue alternating sides for the desired number of repetitions.
Technical tips
- Maintain a straight line from head to heels throughout the movement to ensure proper form.
- Engage your core muscles to help stabilize your body as you perform the exercise.
- Focus on controlled movements rather than speed to maximize muscle engagement and reduce injury risk.
- Keep your elbows close to your body as you lower down to target the triceps effectively.
- Breathe out as you push up and breathe in as you lower down for optimal breathing technique.
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.
Seated Triceps Bench Dip
The Seated Triceps Bench Dip is an effective bodyweight exercise targeting the triceps brachii. It involves lowering and raising your body using your arms while seated on a bench or chair, focusing on the extension of the elbow joint. This exercise also engages the shoulders and chest to a lesser extent.
Muscle focus
Step-by-step cues
- Sit on the edge of a sturdy bench or chair with your hands placed next to your hips, fingers pointing forward.
- Extend your legs out in front of you, keeping your heels on the ground and knees slightly bent.
- Shift your hips forward off the bench, supporting your weight with your arms.
- Lower your body by bending your elbows to about a 90-degree angle, keeping them close to your sides.
- Push through your palms to extend your elbows and return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your back close to the bench throughout the movement to maximize triceps engagement.
- Avoid locking out your elbows at the top of the movement to maintain tension on the muscles.
- Ensure that your shoulders remain down and away from your ears to prevent unnecessary strain.
- Control the descent and ascent to enhance muscle activation and reduce injury risk.
- If you find it too challenging, bend your knees more or place feet closer to reduce resistance.
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.
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.
High Pulley Overhead Triceps Extension
The High Pulley Overhead Triceps Extension is an isolation exercise targeting the triceps brachii. It involves extending the arms overhead using a cable machine, which provides constant tension throughout the movement. This exercise is effective for building triceps strength and definition.
Muscle focus
Step-by-step cues
- Attach a rope handle to a high pulley on a cable machine.
- Stand facing away from the machine, grasp the rope with both hands, and step forward to create tension in the cable.
- Position your feet shoulder-width apart and lean slightly forward at the waist.
- Extend your arms overhead, keeping your elbows close to your head and your core engaged.
- Slowly lower the rope behind your head by bending at the elbows while keeping your upper arms stationary.
- Pause briefly when your forearms are parallel to the floor.
- Extend your arms back to the starting position by contracting your triceps.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your elbows as close to your head as possible to maximize triceps engagement.
- Maintain a slight forward lean to stabilize your body and prevent lower back strain.
- Avoid using momentum; focus on slow, controlled movements for better muscle activation.
- Engage your core throughout the exercise to maintain balance and support your lower back.
- Exhale as you extend your arms and inhale as you lower the rope behind your head.
- Adjust the weight so that you can perform the exercise with proper form for all repetitions.
Machine Chest Fly
The machine chest fly is an isolation exercise targeting the pectoral muscles. It involves using a chest fly machine to perform a controlled movement that stretches and contracts the chest muscles, enhancing muscle definition and strength. This exercise is ideal for focusing on the chest without engaging other muscle groups significantly.
Muscle focus
Step-by-step cues
- Adjust the seat height so that the handles are at chest level when you sit down.
- Sit on the machine with your back firmly against the pad and feet flat on the floor.
- Grasp the handles with a neutral grip, keeping your elbows slightly bent.
- Exhale and slowly bring the handles together in front of your chest by contracting your pectoral muscles.
- Pause briefly at the peak contraction, ensuring your arms are parallel to each other.
- Inhale and slowly return to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your elbows remain slightly bent throughout the exercise to reduce joint strain.
- Focus on squeezing your chest muscles as you bring the handles together for maximum contraction.
- Maintain a slow and controlled motion to engage the muscles effectively and prevent injury.
- Avoid letting the weights touch down between repetitions to keep constant tension on the chest muscles.
- Keep your shoulders back and down to isolate the chest muscles and avoid shoulder involvement.
Tuesday
Pull
Pull muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Cable Shrug
Cable shrugs are an isolation exercise targeting the trapezius muscles. This exercise uses a cable machine to provide constant tension throughout the movement, effectively engaging the upper back and shoulders. It is ideal for building strength and size in the trapezius muscles.
Muscle focus
Step-by-step cues
- Stand facing a low pulley cable machine with your feet shoulder-width apart.
- Attach a straight bar or rope handle to the low pulley.
- Grasp the handle with both hands, using an overhand grip, and stand upright with your arms fully extended.
- Keep your back straight and core engaged throughout the exercise.
- Lift your shoulders towards your ears in a shrugging motion, squeezing your trapezius muscles at the top of the movement.
- Hold the contraction for a moment before slowly lowering your shoulders back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on using your trapezius muscles to lift the weight, avoiding assistance from your arms.
- Keep your movements slow and controlled to maximize muscle engagement.
- Avoid rolling your shoulders forward or backward; move them straight up and down.
- Maintain a neutral head position, looking straight ahead throughout the exercise.
- Start with a lighter weight to ensure proper form and gradually increase as you become more comfortable.
Preacher Hammer Curl
The Preacher Hammer Curl is an isolation exercise targeting the brachialis and brachioradialis muscles of the upper arm. It is performed using a preacher bench, which stabilizes the arms and minimizes momentum, allowing for focused contraction of the target muscles. This exercise is typically performed with dumbbells or a specialized hammer curl bar.
Muscle focus
Step-by-step cues
- Adjust the seat height of the preacher bench so that your upper arms rest comfortably on the padding.
- Sit on the bench and grip a pair of dumbbells with a neutral grip (palms facing each other).
- Position your upper arms on the preacher bench pad, ensuring your elbows are slightly bent to maintain tension.
- Begin with your arms fully extended downward, holding the dumbbells.
- Curl the weights upward by flexing your elbows, keeping your upper arms stationary on the pad.
- Raise the dumbbells until your forearms are vertical or just before they reach full contraction.
- Pause briefly at the top of the movement to maximize muscle engagement.
- Slowly lower the weights back to the starting position, maintaining control throughout.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on keeping your wrists straight and aligned with your forearms to prevent strain.
- Avoid using momentum; perform each repetition in a slow and controlled manner.
- Ensure that your shoulders remain relaxed and do not lift off the bench during the exercise.
- Breathe out as you curl the weights up and inhale as you lower them back down.
- Start with a lighter weight to master form before progressing to heavier loads.
- Keep your core engaged to maintain stability throughout the movement.
Hanging Scapular Retractions
Hanging Scapular Retractions are an exercise focused on strengthening the muscles around the scapula, particularly the lower trapezius, rhomboids, and serratus anterior. This exercise helps improve shoulder stability and posture, making it beneficial for athletes and individuals looking to enhance upper body strength and mobility.
Muscle focus
Step-by-step cues
- Begin by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart.
- Engage your core and keep your body straight without swinging or bending at the hips.
- Initiate the movement by retracting your scapulae, pulling your shoulder blades down and together.
- Hold the retracted position for a moment, ensuring full engagement of the scapular muscles.
- Slowly release and return to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on moving only your shoulder blades; avoid bending your elbows or using your arms to pull.
- Keep your neck relaxed and avoid shrugging your shoulders during the movement.
- Maintain a steady breathing pattern; exhale as you retract your scapulae and inhale as you release.
- Start with shorter holds if you're new to this exercise, gradually increasing duration as you build strength.
- Ensure a strong grip on the bar to maintain stability throughout the exercise.
Machine Reverse Flyes
Machine Reverse Flyes target the posterior deltoids, upper back, and trapezius muscles. This exercise is performed using a reverse fly machine, which provides stability and isolates the rear shoulder muscles effectively. It's ideal for improving shoulder strength and posture.
Muscle focus
Step-by-step cues
- Adjust the seat height so that the handles are at shoulder level when seated.
- Sit on the machine with your chest against the pad and feet flat on the floor.
- Grab the handles with a neutral grip, palms facing each other.
- Keep your elbows slightly bent and maintain this angle throughout the movement.
- Exhale and pull the handles outward and backward in an arc motion until your arms are in line with your shoulders.
- Squeeze your shoulder blades together at the peak of the movement.
- Inhale and slowly return to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your chest remains firmly against the pad to avoid using momentum.
- Focus on squeezing your shoulder blades together rather than just moving your arms.
- Keep movements slow and controlled to maximize muscle engagement.
- Avoid locking your elbows; keep them slightly bent to reduce joint strain.
- Start with a lighter weight to perfect your form before increasing resistance.
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.
One-Arm Wrist Curl Dumbbell
The Dumbbell One Arm Wrist Curl is an isolation exercise targeting the forearm muscles, specifically the wrist flexors. It helps in developing grip strength and forearm size. This exercise is performed with a single dumbbell, allowing for focused contraction and control of the wrist flexor muscles.
Muscle focus
Step-by-step cues
- Sit on a bench with your feet flat on the floor, holding a dumbbell in one hand.
- Rest your forearm on your thigh or a bench, with your wrist hanging over the edge and your palm facing upward.
- Grip the dumbbell firmly and allow your wrist to extend downward, lowering the weight slowly.
- Curl the dumbbell upward by flexing your wrist, squeezing at the top of the movement.
- Lower the dumbbell back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions before switching to the other arm.
Technical tips
- Keep your forearm stationary and only move your wrist to ensure proper isolation of the wrist flexors.
- Use a moderate weight that allows you to perform the exercise with good form throughout all repetitions.
- Focus on a slow and controlled motion to maximize muscle engagement and avoid injury.
- Breathe steadily throughout the exercise; exhale as you curl the weight up and inhale as you lower it.
- Ensure that your grip on the dumbbell is firm but not overly tight to prevent unnecessary tension in the forearm.
Smith Bent Over Row
The Smith Bent Over Row is a compound exercise targeting the muscles of the back, including the latissimus dorsi, rhomboids, and trapezius. This exercise is performed using a Smith machine, which provides stability and control, allowing for focused muscle engagement.
Muscle focus
Step-by-step cues
- Set the Smith machine bar to a height just below your knees.
- Stand with your feet shoulder-width apart and grip the bar with an overhand grip, hands slightly wider than shoulder-width.
- Bend your knees slightly and hinge at the hips to lower your torso until it is nearly parallel to the floor.
- Keep your back straight and core engaged throughout the movement.
- Pull the barbell towards your lower ribcage by retracting your shoulder blades and bending your elbows.
- Pause briefly at the top of the movement, squeezing your back muscles.
- Slowly lower the bar back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine and avoid rounding your back to prevent injury.
- Focus on pulling with your back muscles rather than your arms to maximize engagement.
- Keep your elbows close to your body during the pull to target the lats effectively.
- Control the movement both on the way up and down for better muscle activation.
- Adjust your grip width to find a comfortable position that allows full range of motion.
- Ensure that your feet are firmly planted on the ground for stability.
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.
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.
Glute Cable Kickback
The Glute Cable Kickback is an isolation exercise targeting the gluteus maximus. It involves extending the hip against resistance, typically using a cable machine, to enhance glute strength and definition.
Muscle focus
Step-by-step cues
- Attach an ankle strap to a low pulley cable machine and secure it around your ankle.
- Stand facing the machine, holding onto the frame for support.
- Shift your weight onto your non-working leg and slightly bend your knee.
- With a slight bend in your working leg's knee, extend your leg backward in a controlled motion.
- Squeeze your glutes at the top of the movement, ensuring your back remains straight.
- Slowly return to the starting position without letting the weight stack touch.
- Complete the desired number of repetitions before switching legs.
Technical tips
- Focus on squeezing your glutes at the peak of each kickback for maximum contraction.
- Maintain a neutral spine throughout the exercise to avoid lower back strain.
- Keep your core engaged to stabilize your body during the movement.
- Avoid swinging your leg; control the motion to maximize muscle engagement.
- Start with a lighter weight to perfect your form before increasing resistance.
- Ensure that the movement comes from the hip joint, not from arching your back.
Hanging Knee Raises
Hanging Knee Raises are an effective core exercise that targets the lower abdominal muscles, hip flexors, and stabilizes the entire core. This exercise is performed by hanging from a pull-up bar and lifting the knees towards the chest while maintaining control and stability.
Muscle focus
Step-by-step cues
- Grip a pull-up bar with an overhand grip, hands shoulder-width apart.
- Engage your core and hang with your arms fully extended and legs straight.
- Slowly lift your knees towards your chest by flexing at the hips.
- Keep your back straight and avoid swinging or using momentum.
- Pause briefly at the top of the movement when your thighs are parallel to the ground.
- Lower your legs back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure a firm grip on the bar to maintain stability throughout the exercise.
- Focus on using your abdominal muscles to lift your knees, not momentum.
- Control your breathing; exhale as you lift your knees, inhale as you lower them.
- To increase difficulty, try extending your legs instead of keeping them bent.
- Avoid arching your back; keep it neutral to protect your spine.
- If you find it challenging to keep from swinging, practice with a slight bend in the knees.
TRX Single Leg Bird Dog
The TRX Single Leg Bird Dog is a compound exercise that targets the core, glutes, and shoulders, enhancing stability and balance. Utilizing the TRX suspension trainer, this exercise requires coordination and control as you extend opposite limbs while maintaining a stable core.
Muscle focus
Step-by-step cues
- Attach the TRX straps securely to an anchor point.
- Adjust the TRX straps to mid-calf length.
- Kneel on the floor with your hands directly under your shoulders and knees under your hips.
- Place one foot in the TRX strap loop, keeping your knee bent at 90 degrees.
- Engage your core and extend the opposite arm forward while simultaneously extending the leg in the TRX strap backward.
- Hold the position for a moment, ensuring your body forms a straight line from hand to foot.
- Return to the starting position with control.
- Repeat for the desired number of repetitions before switching sides.
Technical tips
- Maintain a neutral spine throughout the movement to prevent lower back strain.
- Focus on slow and controlled movements to enhance stability and muscle engagement.
- Keep your hips level and avoid rotating them as you extend your limbs.
- Engage your core by drawing your navel towards your spine to improve balance.
- Ensure that your supporting knee is directly under your hip for optimal alignment.
- Breathe steadily and consistently throughout the exercise to maintain focus and control.
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.
Seated Ab Cable Crunch
The Seated Ab Cable Crunch is an isolation exercise targeting the rectus abdominis. It involves using a cable machine to provide resistance, allowing for a controlled and effective abdominal contraction. This exercise helps in building core strength and definition.
Muscle focus
Step-by-step cues
- Attach a rope handle to the high pulley of a cable machine.
- Sit on a bench or stability ball facing the machine, with your feet flat on the floor.
- Hold the rope handles with both hands, positioning them behind your head or at shoulder level.
- Engage your core and lean slightly forward to create tension in the cable.
- Exhale and contract your abs to pull your torso downward, bringing your elbows towards your knees.
- Pause briefly at the bottom of the movement, ensuring a full contraction.
- Inhale and slowly return to the starting position, maintaining tension in your core throughout.
Technical tips
- Keep your back straight and avoid using momentum to perform the movement.
- Focus on using your abdominal muscles rather than pulling with your arms.
- Control the movement speed to maximize muscle engagement and prevent injury.
- Ensure that the range of motion is comfortable and does not strain your lower back.
- Adjust the weight on the cable machine to match your fitness level, aiming for 10-15 repetitions per set.
Bird Dog Plank
The Bird Dog Plank is a core stabilization exercise that combines elements of the traditional plank and the bird dog exercise. It targets the core, lower back, and glutes while also engaging the shoulders and improving balance and coordination.
Muscle focus
Step-by-step cues
- Start in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
- Engage your core muscles to maintain stability.
- Simultaneously lift your right arm and left leg, keeping them straight and parallel to the floor.
- Hold this position for a few seconds while maintaining balance.
- Return your right arm and left leg to the starting position.
- 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 hips level and avoid letting them rotate as you lift your arm and leg.
- Keep your gaze slightly ahead of you to maintain a neutral neck position.
- Engage your glutes and core throughout the movement to enhance stability.
- If you find it difficult to maintain balance, try performing the exercise on all fours instead of in a plank position.
- Breathe steadily throughout the exercise to help maintain focus and control.
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.
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.
Negative Pull-Up
The Negative Pull-Up is an exercise focused on building strength in the upper body, particularly targeting the latissimus dorsi, biceps, and forearms. It involves controlling the descent from the top position of a pull-up, emphasizing eccentric muscle contraction. This exercise is beneficial for those who are working towards achieving their first full pull-up or looking to increase their pull-up repetitions.
Muscle focus
Step-by-step cues
- Start by using a box or step to position yourself at the top of a pull-up bar with your chin above the bar.
- Grip the bar with your hands shoulder-width apart, using an overhand grip.
- Engage your core and maintain a straight body alignment.
- Slowly lower yourself in a controlled manner, taking 3-5 seconds to descend until your arms are fully extended.
- Step back onto the box or step and repeat for the desired number of repetitions.
Technical tips
- Focus on controlling the descent to maximize muscle engagement.
- Keep your shoulders down and back to maintain proper form and avoid strain.
- Use a box or step that allows you to start at the top position comfortably.
- Breathe steadily throughout the exercise, exhaling as you lower yourself.
- If you're new to this exercise, start with fewer repetitions and gradually increase as you build strength.
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.
Machine Chest Press Hammer Grip
The Machine Chest Press Hammer Grip is a resistance exercise targeting the pectoral muscles, specifically the sternal head of the pectoralis major. It also engages the triceps and anterior deltoids. The hammer grip position allows for a neutral wrist alignment, reducing strain on the wrists and shoulders.
Muscle focus
Step-by-step cues
- Adjust the seat height so that the handles are at chest level when you are seated.
- Sit down and firmly plant your feet on the floor, shoulder-width apart.
- Grasp the handles with a neutral grip (palms facing each other).
- Keep your back pressed against the seat and engage your core.
- Press the handles forward by extending your arms fully without locking your elbows.
- Pause briefly at full extension, then slowly return to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your seat is adjusted correctly to maintain proper form and prevent injury.
- Maintain a neutral wrist position to avoid unnecessary strain.
- Focus on a slow and controlled movement throughout the exercise.
- Avoid locking your elbows at full extension to keep tension on the muscles.
- Engage your core to stabilize your body during the press.
- Exhale as you press forward and inhale as you return to the starting position.
Suspension Inverted Row
The Suspension Inverted Row is a bodyweight exercise that targets the upper back, shoulders, and biceps. It utilizes suspension straps to allow for a customizable angle of resistance, making it suitable for various fitness levels. This exercise helps improve posture, upper body strength, and muscular endurance.
Muscle focus
Step-by-step cues
- Attach the suspension straps to a secure anchor point above head height.
- Adjust the straps so that the handles are at waist height.
- Stand facing the anchor point and grab the handles with an overhand grip.
- Walk your feet forward until your body is at a desired angle, maintaining a straight line from head to heels.
- Engage your core and keep your body rigid.
- Pull your chest towards the handles by driving your elbows back and squeezing your shoulder blades together.
- Pause briefly at the top of the movement.
- Slowly extend your arms to return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your core is engaged throughout the movement to maintain a straight body line.
- Adjust the angle of your body to increase or decrease difficulty; a more horizontal position increases resistance.
- Focus on squeezing your shoulder blades together at the top of the movement for maximum contraction.
- Keep your wrists in a neutral position to avoid unnecessary strain.
- Control the descent to maximize muscle engagement and prevent injury.
- Breathe out as you pull yourself up and inhale as you lower yourself back down.
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.
