4-Week Push Pull Legs Strength and Size Plan: Progression Cycle 2
Ready-to-use training plan
4-Week ProgramRecommended for MenGym65-90 minutes
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
Workout muscle map
Push muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
ChestShouldersShoulders FrontTricepsShoulders Back
1
Watch exercise video
Deep Push Up On Parallel Bars
4 sets6-10 reps90 sec rest
The Deep Push Up On Parallel Bars is an advanced upper body exercise that targets the chest, triceps, and shoulders. By performing this exercise on parallel bars, you increase the range of motion compared to standard push-ups, which enhances muscle engagement and strength development.
Muscle focus
Chest Middle100%
Chest Lower75%
Chest Upper75%
Triceps Long Head75%
Triceps Medial Head75%
ChestTricepsShouldersShoulders Front
Step-by-step cues
- Position yourself between two parallel bars with your hands gripping the bars slightly wider than shoulder-width apart.
- Extend your legs behind you, keeping your body straight from head to heels.
- Lower your body by bending your elbows until your chest is below the level of the bars.
- Pause briefly at the bottom of the movement, ensuring a deep stretch in the chest muscles.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions while maintaining proper form.
Technical tips
- Keep your core engaged throughout the exercise to maintain a straight body line.
- Avoid flaring your elbows too wide; keep them at about a 45-degree angle to protect your shoulders.
- Control the descent to maximize muscle tension and prevent injury.
- Focus on a full range of motion to enhance muscle activation and growth.
- Breathe in as you lower down and exhale as you push back up.
- If you're new to this exercise, start with a smaller range of motion and gradually increase as you build strength.
2
Watch exercise video
Landmine Press
4 sets6-10 reps90 sec rest
The Landmine Press is a compound exercise that targets the shoulders, chest, and triceps. It involves pressing a barbell anchored at one end (landmine) in a diagonal path. This exercise is beneficial for building upper body strength and stability while engaging the core.
Muscle focus
Shoulders Front100%
Shoulders Middle70%
Chest Upper55%
Triceps Medial Head50%
Triceps Lateral Head50%
ShouldersShoulders FrontChestShoulders BackTriceps
Step-by-step cues
- Position one end of a barbell into a landmine attachment or corner of a room.
- Stand with feet shoulder-width apart, facing the free end of the barbell.
- Grip the barbell with one hand, positioning it at shoulder height with your elbow bent.
- Engage your core and keep your back straight.
- Press the barbell upward and slightly forward until your arm is fully extended.
- Slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Technical tips
- Ensure a firm grip on the barbell to maintain control throughout the movement.
- Keep your core engaged to prevent excessive arching of the lower back.
- Maintain a slight bend in your knees to stabilize your stance.
- Focus on pressing the barbell in a controlled manner, avoiding any jerky movements.
- Breathe out as you press the barbell up and inhale as you lower it back down.
- Start with lighter weights to master form before progressing to heavier loads.
3
Watch exercise video
Knee Diamond Push-Up
3 sets10-15 reps60 sec rest
The Diamond Push Up On Knees is a bodyweight exercise targeting the triceps, chest, and shoulders. It is a modified version of the standard diamond push-up, performed on the knees to reduce intensity, making it suitable for beginners or those focusing on form and control.
Muscle focus
Triceps Medial Head100%
Triceps Lateral Head100%
Triceps Long Head70%
Chest Lower60%
Chest Middle45%
ChestTriceps
Step-by-step cues
- Start in a kneeling position on the floor. Place your hands together under your chest, forming a diamond shape with your thumbs and index fingers.
- Position your knees hip-width apart and keep your back straight. Engage your core throughout the movement.
- Lower your chest towards your hands by bending your elbows, keeping them close to your body.
- Pause briefly when your chest is just above your hands, ensuring you maintain control and tension in the muscles.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions, maintaining proper form throughout.
Technical tips
- Focus on keeping your elbows close to your body to maximize tricep engagement.
- Maintain a straight line from your head to your knees to ensure proper alignment and reduce strain on the lower back.
- Control the descent and ascent to increase muscle activation and prevent injury.
- If you find it challenging to maintain form, consider reducing repetitions or taking breaks between sets.
- Ensure that your hands are directly under your chest at all times for optimal positioning and effectiveness.
4 Watch exercise video
Machine Chest Press
3 sets10-15 reps60 sec rest
The machine chest press is a resistance exercise targeting the pectoral muscles, triceps, and anterior deltoids. It provides a controlled movement path, making it ideal for beginners and those focusing on muscle isolation. The machine allows for adjustable resistance levels to accommodate different strength levels.
Muscle focus
Chest Middle100%
Chest Lower85%
Chest Upper85%
Triceps Long Head70%
Triceps Medial Head70%
ChestTricepsShouldersShoulders Front
Step-by-step cues
- Adjust the seat height so that the handles are at chest level.
- Sit back against the pad with feet flat on the floor.
- Grasp the handles with an overhand grip, elbows bent at approximately 90 degrees.
- Engage your core and press the handles forward until your arms are fully extended without locking your elbows.
- Pause briefly at the top of the movement.
- Slowly return to the starting position with control, maintaining tension in your chest muscles.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the seat is adjusted so that your arms are parallel to the floor when gripping the handles.
- Keep your back firmly against the pad throughout the exercise to avoid strain.
- Focus on squeezing your chest muscles as you press forward to maximize activation.
- Avoid locking your elbows at full extension to maintain continuous tension on the muscles.
- Control the movement on the way back to prevent using momentum and ensure muscle engagement.
- Start with a lighter weight to perfect your form before increasing resistance.
5
Watch exercise video
Seated Dumbbell Shoulder Press
3 sets10-15 reps60 sec rest
The Seated Dumbbell Shoulder Press is a compound exercise targeting the deltoid muscles, particularly the anterior and medial heads, as well as engaging the triceps and upper chest. This exercise is performed while seated, providing stability and allowing for better focus on shoulder muscle activation.
Muscle focus
Shoulders Middle100%
Shoulders Front85%
Shoulders Rear15%
ShouldersShoulders FrontShoulders Back
Step-by-step cues
- Sit on a bench with back support, feet flat on the floor, and hold a dumbbell in each hand at shoulder height with palms facing forward.
- Engage your core to stabilize your torso and keep your back pressed against the bench.
- Press the dumbbells upward until your arms are fully extended overhead, without locking your elbows.
- Pause briefly at the top of the movement, then slowly lower the dumbbells back to the starting position at shoulder height.
- Repeat for the desired number of repetitions.
Technical tips
- Choose a weight that allows you to maintain proper form throughout the set.
- Keep your movements controlled and avoid using momentum to lift the weights.
- Ensure your elbows remain slightly in front of your body to reduce shoulder joint strain.
- Focus on keeping your wrists straight and aligned with your forearms to prevent injury.
- Breathing is crucial: exhale as you press up and inhale as you lower the weights.
6
Watch exercise video
Band Triceps Pushdown
3 sets10-15 reps60 sec rest
The Band Triceps Pushdown is an isolation exercise targeting the triceps brachii muscles. It utilizes resistance bands to provide tension, making it a versatile and accessible exercise for enhancing triceps strength and definition.
Muscle focus
Triceps Medial Head100%
Triceps Lateral Head100%
Triceps Long Head85%
Triceps
Step-by-step cues
- Attach a resistance band to a high anchor point, such as a pull-up bar or a sturdy door frame.
- Stand facing the anchor point, holding the ends of the band with both hands, palms facing down.
- Position your feet shoulder-width apart and slightly bend your knees for stability.
- Start with your elbows bent at approximately 90 degrees, keeping your upper arms close to your sides.
- Exhale as you extend your arms downward, straightening your elbows until your arms are fully extended.
- Pause briefly at the bottom of the movement, ensuring full contraction of the triceps.
- Inhale as you slowly return to the starting position with controlled movement.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your elbows stationary and close to your body throughout the exercise to maximize triceps engagement.
- Avoid using momentum; focus on slow and controlled movements for better muscle activation.
- Adjust the resistance by stepping closer or further from the anchor point to increase or decrease tension.
- Maintain a neutral spine and engage your core for better posture and stability during the exercise.
- Ensure that the resistance band is securely anchored to prevent any accidents or injuries.
7
Watch exercise video
Suspension Chest Fly
3 sets10-15 reps60 sec rest
The Suspension Chest Fly is an upper body exercise that targets the pectoral muscles, utilizing suspension straps to engage stabilizing muscles and enhance core strength. This exercise is effective for developing chest definition and improving shoulder stability.
Muscle focus
Chest Middle100%
Chest Big Swing70%
Chest Lower50%
Chest Upper50%
Triceps Long Head30%
ChestShoulders FrontTriceps
Step-by-step cues
- Attach suspension straps to an anchor point above head height.
- Stand facing away from the anchor point, holding the handles with arms extended in front of you at shoulder height.
- Lean forward slightly, keeping your body straight from head to heels, and engage your core.
- Open your arms out to the sides in a wide arc, maintaining a slight bend in the elbows.
- Lower your body until your chest is in line with your hands, feeling a stretch in your chest muscles.
- Reverse the motion by bringing your arms back together in front of you, squeezing your chest muscles.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine throughout the exercise to protect your lower back.
- Keep your core engaged to prevent sagging or arching of the lower back.
- Adjust your foot position to modify the difficulty; stepping forward increases intensity, while stepping back decreases it.
- Focus on controlled movements; avoid using momentum to swing the arms.
- Ensure that the straps are taut throughout the exercise for maximum stability and effectiveness.
- Breathe out as you bring your arms together and inhale as you open them.
Tuesday
Pull
Workout muscle map
Pull muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
BackBack LowerBicepsForearmsLatissimusShoulders BackBack UpperTriceps
1
Watch exercise video
Cable Lat Pulldown
4 sets6-10 reps90 sec rest
The Cable Lat Pulldown is a compound exercise targeting the latissimus dorsi muscles, along with secondary engagement of the biceps, rhomboids, and trapezius. It is performed using a cable machine with an overhead pulley and a wide bar attachment, primarily focusing on developing upper back strength and width.
Muscle focus
Back Lats100%
Back Teres Major65%
Back Teres Minor55%
Brachioradialis50%
Back Trapezius Lower45%
LatissimusShoulders BackBackBack LowerForearms
Step-by-step cues
- Sit down at the lat pulldown machine and adjust the knee pad to secure your legs.
- Grasp the bar with a wide overhand grip, slightly wider than shoulder-width.
- Lean back slightly at the hips, 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 back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure a full range of motion by fully extending your arms at the top of each rep.
- Avoid using momentum; focus on controlled movements to maximize muscle engagement.
- Keep your wrists straight and avoid pulling with your hands; instead, drive with your elbows.
- Maintain a slight arch in your lower back to stabilize your torso during the exercise.
- Exhale as you pull the bar down and inhale as you return to the starting position.
2
Watch exercise video
Rope Cable Hammer Curl
4 sets6-10 reps90 sec rest
The Rope Cable Hammer Curl is an isolation exercise targeting the brachialis, brachioradialis, and biceps brachii muscles. It utilizes a rope attachment on a cable machine to provide constant tension throughout the movement, enhancing muscle engagement and growth.
Muscle focus
Biceps Short Head95%
Biceps Long Head75%
Brachioradialis35%
Forearm Flexors15%
Forearm Extensors15%
BicepsForearms
Step-by-step cues
- Attach a rope handle to the low pulley of a cable machine.
- Stand facing the machine with feet shoulder-width apart.
- Grasp the rope with a neutral grip (palms facing each other).
- Keep your elbows close to your torso and your back straight.
- Exhale as you curl the rope upwards by flexing your elbows.
- Continue curling until your forearms are vertical or slightly past vertical.
- Squeeze your biceps at the top of the movement.
- Inhale as you slowly lower the rope back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a controlled motion to maximize muscle tension.
- Avoid swinging your body or using momentum to lift the weight.
- Focus on keeping your elbows stationary throughout the exercise.
- Engage your core to stabilize your body during the movement.
- Experiment with different rope lengths to find what feels most comfortable.
- Perform the exercise slowly to increase time under tension for better results.
- Ensure full range of motion by fully extending and contracting your arms.
3
Watch exercise video
Dumbbell Lying Pronation
3 sets10-15 reps60 sec rest
The Dumbbell Lying Pronation is an exercise targeting the forearm muscles, specifically focusing on the pronator teres and pronator quadratus. This exercise helps in enhancing wrist stability and forearm strength, which is beneficial for overall grip strength.
Muscle focus
Forearm Extensors40%
Forearm Flexors30%
Brachioradialis15%
Forearms
Step-by-step cues
- Lie down on a flat bench with your chest facing upwards.
- Hold a dumbbell in each hand with your arms extended straight above your chest, palms facing each other.
- Slowly rotate your wrists inward so that your palms face downward.
- Hold the pronated position for a moment, ensuring full control over the movement.
- Slowly rotate your wrists back to the starting position with palms facing each other.
- Repeat for the desired number of repetitions.
Technical tips
- Start with a light weight to ensure proper form and prevent strain on the wrists.
- Focus on controlled movements to maximize muscle engagement and avoid injury.
- Keep your elbows slightly bent to reduce tension on the elbow joint.
- Maintain a steady breathing pattern; exhale as you pronate and inhale as you return to the starting position.
- Ensure that only your wrists are moving; keep your arms stable throughout the exercise.
4
Watch exercise video
L Pull-Up
3 sets10-15 reps60 sec rest
The L Pull-Up is an advanced bodyweight exercise that combines a pull-up with an isometric hold in an L-sit position. This exercise targets the upper back, biceps, core, and hip flexors, demanding significant strength and stability.
Muscle focus
Back Lats100%
Back Teres Major100%
Back Teres Minor50%
Back Infraspinatus50%
Back Trapezius Lower45%
LatissimusShoulders BackBack LowerBicepsTriceps
Step-by-step cues
- Start by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart.
- Engage your core and lift your legs to form a 90-degree angle at the hips, creating an 'L' shape with your body.
- Keep your legs straight and parallel to the ground throughout the movement.
- Pull yourself up by engaging your back and biceps until your chin is above the bar.
- Lower yourself back to the starting position in a controlled manner while maintaining the L-sit position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your core is engaged throughout to maintain the L-sit position.
- Focus on controlled movements to maximize muscle engagement and reduce injury risk.
- If you struggle with the L-sit position, practice leg raises separately to build strength.
- Keep your shoulders down and back to avoid unnecessary strain on the neck.
- Breath steadily; exhale as you pull up and inhale as you lower down.
- Start with fewer reps or use assistance bands if needed, gradually increasing difficulty as you gain strength.
5 Watch exercise video
Dumbbell Incline Hammer Curl
3 sets10-15 reps60 sec rest
The Dumbbell Incline Hammer Curl is an upper arm exercise targeting the brachialis and biceps brachii muscles. Performed on an incline bench, it emphasizes the long head of the biceps and enhances forearm strength. This variation uses a neutral grip, reducing strain on the wrists and engaging the forearms more effectively.
Muscle focus
Biceps Long Head100%
Biceps Short Head90%
Brachioradialis30%
BicepsForearms
Step-by-step cues
- Set an incline bench to a 30-45 degree angle.
- Sit back on the bench with a dumbbell in each hand, arms fully extended, and palms facing each other.
- Keep your elbows close to your body and curl the dumbbells upward by flexing your elbows.
- Continue curling until your forearms are vertical or slightly past vertical.
- Squeeze your biceps at the top of the movement.
- Slowly lower the dumbbells back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral wrist position throughout the exercise to avoid strain.
- Focus on keeping your elbows stationary to maximize bicep engagement.
- Use a controlled motion to prevent momentum from assisting in the lift.
- Exhale as you curl the weights up and inhale as you lower them down.
- Ensure your back remains firmly against the bench to isolate the arms effectively.
- Start with lighter weights to perfect form before increasing resistance.
6 Watch exercise video
EZ-Bar Reverse Spider Curl
3 sets10-15 reps60 sec rest
The Reverse EZ-Bar Spider Curl is an isolation exercise targeting the brachialis and brachioradialis muscles in the arms. This variation of the spider curl is performed with a pronated (overhand) grip on an EZ-bar, which emphasizes the forearms and provides a unique stimulus to the biceps. It is typically done on an incline bench to allow for a full range of motion and to minimize momentum.
Muscle focus
Brachioradialis70%
Forearm Flexors30%
Biceps Short Head30%
Biceps Long Head25%
Forearm Extensors15%
BicepsForearms
Step-by-step cues
- Adjust an incline bench to approximately a 45-degree angle.
- Position yourself face down on the bench, with your chest and stomach supported, allowing your arms to hang freely.
- Grip the EZ-bar with a pronated (overhand) grip, hands shoulder-width apart.
- Start with your arms fully extended towards the floor.
- Curl the bar upwards by flexing your elbows, keeping your upper arms stationary.
- Squeeze at the top of the movement, ensuring maximum contraction in the forearms and biceps.
- Slowly lower the bar back to the starting position, maintaining control throughout.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your wrists remain straight throughout the movement to avoid unnecessary strain.
- Focus on using your forearms and biceps to lift the weight, minimizing shoulder involvement.
- Keep your movements slow and controlled to maximize muscle engagement and reduce momentum.
- Exhale as you curl the bar upwards and inhale as you lower it back down.
- Start with a lighter weight to master the form before progressing to heavier loads.
7
Watch exercise video
Seal Row
3 sets10-15 reps60 sec rest
The Seal Row is a strength training exercise targeting the upper back, specifically the rhomboids, traps, and rear deltoids. It is performed lying face down on a bench with weights, typically dumbbells or a barbell, pulled towards the chest. This exercise helps improve posture and enhances upper body strength.
Muscle focus
Back Trapezius Middle95%
Back Trapezius Lower85%
Back Teres Major70%
Back Teres Minor70%
Back Infraspinatus70%
BackBack LowerBack UpperLatissimusShoulders Back
Step-by-step cues
- Set up a flat bench elevated on blocks or platforms to allow full range of motion for the weights.
- Lie face down on the bench with your chest supported and feet planted firmly on the ground.
- Grip the weights (dumbbells or barbell) with an overhand grip, arms fully extended towards the floor.
- Engage your core and keep your body stable throughout the movement.
- Pull the weights towards your chest by retracting your shoulder blades and bending your elbows.
- Pause briefly at the top of the movement, ensuring maximum contraction in the upper back muscles.
- Slowly lower the weights back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the bench is high enough to allow full range of motion without weights touching the ground.
- Focus on squeezing your shoulder blades together at the top of each rep for maximum muscle engagement.
- Keep your neck in a neutral position to avoid strain; do not lift your head during the exercise.
- Maintain a controlled tempo throughout to maximize muscle tension and avoid momentum.
- Start with lighter weights to perfect form before progressing to heavier loads.
- Breathe out as you pull the weights up and inhale as you lower them back down.
Wednesday
Recovery
Recovery focus
Walk for 30 minutes and use gentle upper-body mobility.
Thursday
Legs
Workout muscle map
Legs muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
CoreCore LowerCore UpperGluteusQuadricepsAdductorsHamstring
1
Watch exercise video
Smith Hack Squat
4 sets6-10 reps90 sec rest
The Smith Hack Squat is a compound lower body exercise performed using a Smith machine. It primarily targets the quadriceps, with secondary engagement of the glutes, hamstrings, and calves. This exercise provides stability and control, making it suitable for lifters of varying experience levels.
Muscle focus
Quadriceps Rectus Femoris100%
Quadriceps Vastus Medialis100%
Quadriceps Vastus Lateralis100%
Sartorius50%
Gluteus Medius50%
GluteusQuadriceps
Step-by-step cues
- Position yourself under the Smith machine bar with your feet shoulder-width apart and slightly in front of you.
- Unrack the bar by rotating it forward and position it across your upper back, ensuring it's comfortable and secure.
- Keep your chest up, core engaged, and back straight throughout the movement.
- Lower your body by bending at the knees and hips, keeping your knees aligned with your toes.
- Descend until your thighs are parallel to the floor or slightly below, ensuring your heels remain flat on the ground.
- Push through your heels to return to the starting position, fully extending your legs without locking your knees.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure proper alignment by keeping your knees in line with your toes to prevent injury.
- Maintain a controlled tempo throughout the exercise to maximize muscle engagement.
- Focus on pushing through your heels to effectively target the quadriceps and glutes.
- Keep your core tight to support your lower back and maintain balance.
- Adjust the foot positioning as needed to find a comfortable stance that allows full range of motion.
- Avoid locking out your knees at the top of the movement to maintain tension on the muscles.
2
Watch exercise video
Standing Hip Abduction
4 sets6-10 reps90 sec rest
Standing Hip Abduction is an exercise targeting the gluteus medius and minimus muscles, as well as the tensor fasciae latae. It helps improve hip stability and strength, which is essential for various athletic activities and daily movements.
Muscle focus
Gluteus Medius80%
Gluteus
Step-by-step cues
- Stand upright with your feet hip-width apart. You can hold onto a stable surface like a wall or chair for balance.
- Shift your weight onto your left leg, keeping it slightly bent.
- Lift your right leg out to the side as high as you can without tilting your torso. Keep your toes pointing forward.
- Pause at the top of the movement, then slowly lower your leg back to the starting position.
- Complete the desired number of repetitions, then switch to the other leg.
Technical tips
- Maintain a straight posture throughout the exercise to engage the correct muscles.
- Avoid leaning to the side when lifting your leg; focus on isolating the movement in the hip.
- Control the movement both when lifting and lowering your leg to maximize muscle engagement.
- Start with a small range of motion if you're new to this exercise, gradually increasing as you gain strength.
- Incorporate resistance bands around your ankles for added difficulty once you master the basic form.
3
Watch exercise video
Seated Alternate Crunches
3 sets10-15 reps60 sec rest
Seated Alternate Crunches are an abdominal exercise targeting the rectus abdominis and obliques. This exercise is performed while seated, engaging the core muscles through alternating side crunches.
Muscle focus
Abs Upper100%
Abs Lower90%
Abs Obliques30%
Core LowerCore UpperCore
Step-by-step cues
- Sit on the floor with your knees bent and feet flat, hip-width apart.
- Lean back slightly, keeping your back straight and core engaged.
- Place your hands lightly behind your head, elbows wide.
- Lift your right knee towards your chest while simultaneously twisting your torso to bring your left elbow towards the right knee.
- Return to the starting position and repeat on the opposite side, lifting your left knee and twisting your torso to bring your right elbow towards the left knee.
- Continue alternating sides in a controlled manner for the desired number of repetitions.
Technical tips
- Maintain a straight back and avoid rounding your shoulders during the exercise.
- Engage your core throughout the movement to maximize abdominal activation.
- Focus on controlled movements rather than speed to ensure proper form and effectiveness.
- Exhale as you twist towards each knee, and inhale as you return to the starting position.
- Keep your movements smooth and avoid jerking or using momentum.
4
Watch exercise video
Walking Lunges
3 sets10-15 reps60 sec rest
Walking lunges are a dynamic lower body exercise targeting the quadriceps, hamstrings, glutes, and calves. This movement involves stepping forward into a lunge position and then alternating legs as you move forward. It enhances balance, coordination, and functional strength.
Muscle focus
Quadriceps Vastus Lateralis95%
Quadriceps Vastus Medialis90%
Gluteus Maximus80%
Quadriceps Rectus Femoris70%
Sartorius65%
GluteusQuadricepsAdductorsHamstring
Step-by-step cues
- Stand upright with feet hip-width apart and hands on your hips or holding dumbbells by your sides.
- Step forward with your right foot, landing on the heel first.
- Lower your body by bending both knees until your right thigh is parallel to the ground and your left knee nearly touches the floor.
- Ensure your front knee is aligned over your ankle and does not extend past your toes.
- Push through the heel of your right foot to rise and bring your left foot forward to step into the next lunge.
- Continue alternating legs for the desired number of repetitions or distance.
Technical tips
- Maintain an upright torso throughout the movement to engage core muscles effectively.
- Focus on a controlled descent to prevent knee strain and maximize muscle engagement.
- Keep your gaze forward to help maintain balance and proper posture.
- Use a moderate pace to ensure stability and control during each step.
- If you're new to this exercise, start without weights to master form before adding resistance.
- Ensure each step is long enough so that both knees form approximately 90-degree angles at the bottom of the lunge.
5
Watch exercise video
Weighted Glute Bridge
3 sets10-15 reps60 sec rest
The Weighted Glute Bridge is a strength exercise targeting the gluteal muscles, hamstrings, and core. It involves lifting the hips off the ground while holding a weight across the pelvis, enhancing muscle activation and strength in the lower body.
Muscle focus
Gluteus Maximus100%
Gluteus Medius50%
Quadriceps Rectus Femoris35%
Quadriceps Vastus Medialis35%
Quadriceps Vastus Lateralis35%
GluteusQuadricepsHamstring
Step-by-step cues
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place a weight, such as a barbell or dumbbell, across your pelvis. Hold it securely with both hands.
- Engage your core and squeeze your glutes.
- Press through your heels to lift your hips toward the ceiling until your body forms a straight line from shoulders to knees.
- Hold the top position for a moment, ensuring your glutes are fully contracted.
- Slowly lower your hips back to the starting position without letting them touch the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your feet are positioned correctly; too far forward or too close can reduce effectiveness.
- Keep your core engaged throughout the movement to protect your lower back.
- Avoid arching your back at the top of the movement; focus on squeezing the glutes.
- Control the descent to maximize muscle engagement and prevent injury.
- Start with a lighter weight to master form before progressing to heavier loads.
- Maintain even pressure through both heels to ensure balanced muscle activation.
6
Watch exercise video
Ankle Taps
3 sets10-15 reps60 sec rest
The lying torso twist is an abdominal exercise that targets the oblique muscles. It involves rotating the lower body while keeping the upper body stable, enhancing core strength and flexibility.
Muscle focus
Abs Obliques100%
Abs Lower20%
Abs Upper20%
CoreCore LowerCore Upper
Step-by-step cues
- Lie flat on your back with your arms extended out to the sides, palms facing down for stability.
- Bend your knees and lift your legs so that your thighs are perpendicular to the floor and your calves are parallel.
- Engage your core muscles to stabilize your spine.
- Slowly lower your legs to one side, keeping your shoulders flat on the ground.
- Pause briefly when your legs are close to the floor, then return to the starting position using your core muscles.
- Repeat the movement on the opposite side.
Technical tips
- Maintain a slow and controlled motion to maximize muscle engagement.
- Focus on keeping your shoulders and upper back pressed against the floor throughout the exercise.
- Engage your core by pulling your belly button towards your spine.
- Breathe out as you lower your legs and inhale as you return to the center position.
- If you feel strain in your lower back, reduce the range of motion or keep your feet closer to the floor.
7 Watch exercise video
Bulgarian Bag Walking Lunges
3 sets10-15 reps60 sec rest
Bulgarian Bag Walking Lunges are a dynamic lower body exercise that targets the quadriceps, hamstrings, glutes, and core. This exercise involves performing lunges while carrying a Bulgarian Bag, adding resistance and challenging balance and coordination.
Muscle focus
Quadriceps Vastus Lateralis95%
Quadriceps Vastus Medialis90%
Gluteus Maximus80%
Quadriceps Rectus Femoris70%
Sartorius65%
GluteusQuadricepsAdductorsHamstring
Step-by-step cues
- Stand upright with feet hip-width apart, holding the Bulgarian Bag securely over your shoulders.
- Step forward with your right foot, lowering your hips until both knees are bent at approximately 90 degrees.
- Ensure your front knee is directly above your ankle and your back knee is hovering just above the ground.
- Push through the heel of your front foot to rise and bring your back foot forward to step into the next lunge.
- Continue alternating legs, maintaining an upright torso and steady pace.
- Complete the desired number of repetitions or distance.
Technical tips
- Keep your core engaged throughout the movement to maintain balance.
- Focus on a smooth, controlled motion rather than speed.
- Ensure your front knee does not extend past your toes to protect your joints.
- Use a weight that challenges you but allows you to maintain proper form.
- Breathe steadily, inhaling as you lower and exhaling as you push back up.
- Start with a lighter bag if you're new to this exercise to master the form.
Friday
Rest
Recovery focus
Keep the day easy and maintain regular meals and hydration.
Saturday
Upper Technique
Workout muscle map
Upper Technique muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
BackBack UpperChestShouldersShoulders BackTricepsBack LowerShoulders Front
1 Watch exercise video
Negative Push-Up
4 sets6-10 reps90 sec rest
Negative push-ups focus on the eccentric phase of the push-up, where you lower your body slowly to the ground. This exercise helps build strength and control, particularly in the chest, triceps, and shoulders, by emphasizing muscle tension during the lowering phase.
Muscle focus
Chest Middle100%
Chest Lower75%
Chest Upper65%
Triceps Long Head50%
Triceps Medial Head50%
ChestTriceps
Step-by-step cues
- Start in a standard push-up position with your hands shoulder-width apart and your body in a straight line from head to heels.
- Engage your core and keep your elbows slightly tucked in towards your body.
- Slowly lower your body towards the ground over a count of 3 to 5 seconds, maintaining control throughout the movement.
- Once your chest is close to the ground, either push back up to the starting position or gently rest on the floor before resetting.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on maintaining a straight line from head to heels; avoid sagging hips or arching your back.
- Control is key; ensure you lower yourself slowly and steadily to maximize muscle engagement.
- Keep your core engaged throughout the movement to maintain stability and protect your lower back.
- If you're unable to push back up, use your knees to assist or reset by returning to the starting position after each rep.
- Incorporate negative push-ups into your routine to improve overall push-up strength and endurance.
2
Watch exercise video
Machine Shrugs
4 sets6-10 reps90 sec rest
Machine Shrugs target the trapezius muscles, primarily focusing on the upper traps. This exercise is performed using a shrug machine, which provides stability and allows for controlled movement. It is effective for building strength and size in the upper back and improving posture.
Muscle focus
Back Trapezius Upper100%
Back Trapezius Middle50%
Back Trapezius Lower15%
BackBack UpperBack Lower
Step-by-step cues
- Adjust the seat height of the shrug machine so that the shoulder pads rest comfortably on your shoulders.
- Stand with your feet shoulder-width apart and grip the handles firmly.
- Keep your back straight and your core engaged throughout the exercise.
- Lift your shoulders straight up towards your ears in a shrugging motion, squeezing your traps at the top of the movement.
- Hold the contraction for a moment, then slowly lower your shoulders back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on using your trapezius muscles to lift the weight, not your arms.
- Avoid rolling your shoulders; lift them straight up and down.
- Keep your movements controlled to maximize muscle engagement and reduce injury risk.
- Exhale as you lift your shoulders and inhale as you lower them.
- Start with a lighter weight to ensure proper form before increasing resistance.
3
Watch exercise video
Band Lateral Raise
3 sets10-15 reps60 sec rest
The Band Lateral Raise is an isolation exercise targeting the lateral deltoid muscles, which are part of the shoulder. It involves lifting the arms to the side against the resistance of a band, helping to build shoulder strength and stability.
Muscle focus
Shoulders Middle100%
Shoulders Rear30%
Shoulders Front10%
ShouldersShoulders BackShoulders Front
Step-by-step cues
- Stand with your feet shoulder-width apart, placing the middle of a resistance band under your feet.
- Hold one end of the band in each hand, arms at your sides with palms facing inward.
- Keep a slight bend in your elbows as you raise your arms to the sides until they are parallel to the floor.
- Pause briefly at the top of the movement, ensuring your shoulders are not shrugged.
- Slowly lower your arms back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slight bend in your elbows throughout the exercise to reduce joint strain.
- Focus on using your shoulder muscles rather than swinging your body for momentum.
- Keep your core engaged to maintain balance and support proper posture.
- Control the movement both on the way up and down to maximize muscle engagement.
- Start with a lighter resistance band if you are new to this exercise to ensure proper form.
4
Watch exercise video
Wall Angel
3 sets10-15 reps60 sec rest
The Wall Angel exercise is designed to improve shoulder mobility, posture, and scapular stability. It targets the muscles of the upper back, shoulders, and chest by promoting proper alignment and movement patterns.
Muscle focus
Chest Big Swing40%
Back Trapezius Upper30%
Shoulders Rear15%
Shoulders Middle15%
Back UpperChestShouldersShoulders Back
Step-by-step cues
- Stand with your back against a wall, feet shoulder-width apart, and heels about 6 inches away from the wall.
- Ensure your lower back is flat against the wall by engaging your core and slightly tucking your pelvis.
- Raise your arms to shoulder height and bend your elbows at 90 degrees, keeping your upper arms parallel to the floor.
- Press your entire arm, from fingertips to elbows, against the wall.
- Slowly slide your arms upward along the wall while maintaining contact with the wall. Stop when you feel any discomfort or if your arms lose contact with the wall.
- Pause briefly at the top, then slowly slide your arms back down to the starting position.
- Repeat for the desired number of repetitions, focusing on maintaining proper form throughout.
Technical tips
- Keep your core engaged throughout the exercise to prevent arching of the lower back.
- Focus on maintaining full contact of your arms with the wall to ensure proper shoulder movement.
- Perform the exercise slowly and with control to maximize its effectiveness.
- If you experience difficulty keeping your arms against the wall, try adjusting your stance or performing shoulder mobility exercises as a warm-up.
- Breathe steadily and avoid holding your breath during the movement.
5
Watch exercise video
Smith Shoulder Shrug
3 sets10-15 reps60 sec rest
The Smith Shoulder Shrug is an isolation exercise targeting the trapezius muscles. Utilizing the Smith machine provides a controlled environment, allowing for a focus on muscle contraction and minimizing the risk of injury. This exercise is ideal for building strength and size in the upper back and neck area.
Muscle focus
Back Trapezius Upper100%
Back Trapezius Middle50%
BackBack Upper
Step-by-step cues
- Set the Smith machine bar to a height just below your waist.
- Stand with your feet shoulder-width apart, positioning yourself under the bar.
- Grip the bar with an overhand grip, hands slightly wider than shoulder-width.
- Unlock the bar by rotating it forward, keeping your arms straight.
- Lift your shoulders towards your ears in a shrugging motion, squeezing the trapezius muscles at the top.
- Hold the contraction briefly, then slowly lower your shoulders back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged to maintain stability throughout the exercise.
- Avoid using momentum; focus on slow and controlled movements.
- Ensure your elbows remain straight to isolate the trapezius muscles effectively.
- Exhale as you lift your shoulders and inhale as you lower them.
- Start with a lighter weight to perfect your form before increasing the load.
- Maintain a neutral spine position throughout to prevent strain on the lower back.
Sunday
Full Rest
Recovery focus
No lifting. Review your log and choose next week load increases.
Four-week progression
Week 1Learn the movements and establish repeatable working weights.
Week 2Add one repetition to most working sets while keeping good form.
Week 3Add a small amount of load when every target repetition is controlled.
Week 4Reduce working sets by roughly one third and focus on clean technique.
Fuel the work
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.
