4-Week Push Pull Legs Strength and Size Plan: Progression Cycle 3
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.
Wide Hand Push-Up
The Wide Hand Push Up is a bodyweight exercise targeting the chest, shoulders, and triceps. By positioning the hands wider than shoulder-width apart, it emphasizes the outer portion of the pectoral muscles and increases the involvement of the anterior deltoids.
Muscle focus
Step-by-step cues
- Start in a plank position with your hands placed wider than shoulder-width apart on the floor.
- Keep your body in a straight line from head to heels, engaging your core and glutes.
- Lower your chest towards the ground by bending your elbows out to the sides.
- Stop when your chest is just above the floor, ensuring your elbows are at about a 90-degree angle.
- 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
- Ensure your hands are positioned wider than shoulder-width to target the chest effectively.
- Maintain a straight line from head to heels to prevent lower back strain.
- Engage your core throughout the movement to stabilize your body.
- Control the descent and avoid letting your chest touch the ground.
- Focus on breathing; inhale as you lower down and exhale as you push up.
- If you're struggling with form, start on your knees and progress to full push-ups as you build strength.
Dumbbell Alternate Hammer Front Raise
The Dumbbell Standing Alternate Hammer Front Raise is an isolation exercise targeting the anterior deltoids, with secondary engagement of the lateral deltoids, upper pectorals, and trapezius. This exercise involves lifting dumbbells in a hammer grip position alternately in front of the body, enhancing shoulder strength and stability.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand with a neutral grip (palms facing each other).
- Keep your arms fully extended at your sides with a slight bend in the elbows.
- Engage your core and maintain a straight back throughout the movement.
- Raise one dumbbell in front of you to shoulder height while keeping your palm facing inward.
- Lower the dumbbell back to the starting position in a controlled manner.
- Simultaneously, raise the opposite dumbbell to shoulder height as you lower the first one.
- Continue alternating arms for the desired number of repetitions.
Technical tips
- Focus on controlled movements to maximize muscle engagement and prevent injury.
- Avoid swinging or using momentum to lift the weights; maintain strict form.
- Keep your shoulders down and relaxed to prevent tension in the neck.
- Exhale as you lift the dumbbell and inhale as you lower it.
- Start with lighter weights to master form before progressing to heavier loads.
- Ensure your wrists remain neutral and aligned with your forearms throughout the exercise.
One-Arm Reverse Grip Triceps Cable Pushdown
The Triceps Single Arm Cable Pushdown Reverse Grip is an isolation exercise targeting the triceps brachii, particularly emphasizing the long head. This exercise involves using a cable machine with a single handle attachment, allowing for a reverse grip that engages the triceps differently compared to traditional pushdowns.
Muscle focus
Step-by-step cues
- Attach a single handle to a high pulley on the cable machine.
- Stand facing the machine, grasp the handle with an underhand grip (palm facing up) using one hand.
- Position your feet shoulder-width apart, and slightly bend your knees for stability.
- Keep your upper arm close to your body and your elbow fixed at your side.
- Start with your forearm parallel to the floor, then extend your arm downward by contracting your triceps.
- Pause briefly at the bottom of the movement, ensuring full extension of the elbow.
- Slowly return to the starting position with control, keeping tension on the triceps throughout.
- Complete the desired number of repetitions before switching arms.
Technical tips
- Maintain a neutral spine and avoid leaning forward or backward during the exercise.
- Focus on keeping your elbow stationary; only your forearm should move.
- Use a lighter weight initially to master the form and prevent strain on the elbow joint.
- Engage your core muscles to maintain balance and stability throughout the movement.
- Exhale as you push down and inhale as you return to the starting position.
- Keep movements slow and controlled to maximize muscle engagement and reduce injury risk.
Dumbbell Deep Push Up
The Dumbbell Deep Push Up is an advanced variation of the traditional push-up that involves using dumbbells to increase the range of motion and engage the chest, shoulders, and triceps more intensely. This exercise enhances upper body strength, stability, and muscle definition.
Muscle focus
Step-by-step cues
- Begin by placing two dumbbells on the floor shoulder-width apart. Ensure they are stable and won't roll.
- Grip the dumbbells firmly and position yourself in a high plank position with your arms extended, keeping your body in a straight line from head to heels.
- Engage your core and lower your body by bending your elbows, allowing your chest to descend between the dumbbells.
- Lower yourself until your chest is slightly below the level of the dumbbells to maximize range of motion.
- Pause briefly at the bottom, then push through your palms to return to the starting position.
- Repeat for the desired number of repetitions, maintaining control throughout the movement.
Technical tips
- Keep your elbows at a 45-degree angle relative to your torso to protect your shoulders.
- Maintain a neutral spine by keeping your head aligned with your spine throughout the exercise.
- Focus on squeezing your chest muscles as you push back up to enhance muscle engagement.
- Ensure that the dumbbells are stable and placed on a non-slip surface to prevent injury.
- Start with lighter weights if you're new to this exercise to master the form before progressing.
One-Arm Dumbbell Lateral Raise
The One Arm Dumbbell Lateral Raise is an isolation exercise targeting the lateral deltoid muscle. It helps in building shoulder width and strength by lifting a dumbbell to the side of the body with one arm. This exercise is typically performed standing, allowing for greater range of motion and unilateral focus.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with a neutral grip.
- Keep your core engaged and maintain a slight bend in your knees.
- Position your working arm slightly bent at the elbow, with the dumbbell resting against your outer thigh.
- Exhale as you raise the dumbbell to the side until your arm is parallel to the floor.
- Pause briefly at the top of the movement, ensuring your wrist is in line with your shoulder.
- Inhale as you slowly lower the dumbbell back to the starting position.
- Complete the desired number of repetitions before switching to the other arm.
Technical tips
- Focus on lifting with your shoulder, not your hand, to effectively target the lateral deltoid.
- Avoid using momentum; control the movement throughout for maximum muscle engagement.
- Keep your torso stationary and avoid leaning to either side during the lift.
- Start with a lighter weight to ensure proper form and gradually increase as you build strength.
- Maintain a slight bend in your elbow throughout the exercise to reduce strain on the joint.
- Perform this exercise in front of a mirror to monitor form and ensure balanced movement on both sides.
Decline Barbell French Press
The Decline Barbell French Press is an isolation exercise targeting the triceps brachii. Performed on a decline bench, this exercise emphasizes the long head of the triceps by increasing the range of motion and providing a unique angle of resistance. It is effective for building tricep mass and strength.
Muscle focus
Step-by-step cues
- Set a decline bench at a moderate angle and secure your feet under the foot pads.
- Lie back on the bench with your head lower than your feet, ensuring your back is supported.
- Grip a barbell with a shoulder-width, overhand grip (palms facing away from you).
- Extend your arms fully above your chest, keeping a slight bend in your elbows to maintain tension.
- Inhale and slowly lower the barbell towards your forehead by bending your elbows, keeping your upper arms stationary.
- Pause briefly when the barbell is just above your forehead or slightly behind it.
- Exhale and press the barbell back to the starting position by extending your elbows, focusing on contracting your triceps.
- Repeat for the desired number of repetitions while maintaining control throughout the movement.
Technical tips
- Keep your elbows close to your head throughout the movement to maximize tricep engagement.
- Avoid flaring your elbows out to prevent shoulder strain and maintain focus on the triceps.
- Control the descent of the barbell to avoid hitting your forehead and ensure muscle tension is maintained.
- Use a spotter if lifting heavy to ensure safety and proper form.
- Warm up thoroughly before performing this exercise to prevent elbow joint strain.
- Focus on slow, controlled movements rather than using momentum to lift the weight.
One-Arm Dumbbell Bench Press
The One-Arm Dumbbell Bench Press is a unilateral chest exercise that targets the pectoral muscles, triceps, and deltoids. This exercise enhances muscle symmetry, core stability, and overall strength by engaging stabilizing muscles to maintain balance.
Muscle focus
Step-by-step cues
- Lie flat on a bench with your feet firmly planted on the floor.
- Hold a dumbbell in one hand with an overhand grip, arm extended above your chest.
- Place your free hand on your hip or extend it out to the side for balance.
- Lower the dumbbell slowly to the side of your chest, keeping your elbow at a 45-degree angle.
- Pause briefly at the bottom of the movement.
- Press the dumbbell back up to the starting position by extending your arm fully.
- Complete the desired number of repetitions before switching arms.
Technical tips
- Engage your core throughout the exercise to maintain stability and prevent rotation.
- Focus on controlled movements; avoid using momentum to lift the weight.
- Keep your shoulder blades retracted and pressed against the bench for better support.
- Ensure your wrist remains straight and aligned with your forearm to prevent strain.
- Start with a lighter weight to master form before progressing to heavier loads.
Tuesday
Pull
Pull muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Seated Dumbbell Shrugs
The Seated Dumbbell Shrug is an isolation exercise targeting the trapezius muscles. It involves lifting the shoulders towards the ears while holding dumbbells, performed in a seated position to minimize lower body involvement and focus on the upper back.
Muscle focus
Step-by-step cues
- Sit on a bench with your feet flat on the floor, shoulder-width apart.
- Hold a dumbbell in each hand with a neutral grip, arms fully extended by your sides.
- Keep your back straight and core engaged throughout the exercise.
- Lift your shoulders straight up towards your ears as high as possible.
- 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
- Maintain a neutral spine and avoid leaning forward or backward during the exercise.
- Focus on moving only your shoulders; keep your arms straight and relaxed.
- Control the movement both upwards and downwards to maximize muscle engagement.
- Use a weight that allows you to perform the exercise with proper form without straining.
- Exhale as you lift your shoulders and inhale as you lower them.
- Perform the exercise slowly to ensure full range of motion and muscle contraction.
Bayesian Cable Curl (Face Away)
The Bayesian Cable Curl (Face Away) is an isolation exercise targeting the biceps brachii. It involves using a cable machine with the pulley set at a low position. This exercise emphasizes the stretch and contraction of the biceps by maintaining tension throughout the movement, making it effective for hypertrophy.
Muscle focus
Step-by-step cues
- Set the cable pulley to a low position and attach a single handle.
- Stand facing away from the cable machine, holding the handle with an underhand grip.
- Step forward to create tension on the cable, positioning your arm slightly behind your body.
- Keep your elbow fixed in place and curl the handle towards your shoulder by contracting your biceps.
- Pause briefly at the top of the movement, ensuring maximum contraction.
- Slowly lower the handle back to the starting position, maintaining control.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slight bend in your knees for stability.
- Keep your core engaged to prevent swaying or arching of the back.
- Focus on keeping your elbow stationary to isolate the biceps effectively.
- Avoid using momentum; control both the lifting and lowering phases.
- Ensure a full range of motion by fully extending and contracting the biceps.
- Breath out as you curl up and inhale as you lower the weight.
One-Arm Neutral Wrist Dumbbell Curl
The Dumbbell One Arm Neutral Wrist Curl is an isolation exercise targeting the forearm muscles, specifically the wrist flexors. It involves curling a dumbbell with a neutral grip, focusing on strengthening and increasing endurance in the forearms.
Muscle focus
Step-by-step cues
- Sit on a bench with your feet flat on the floor and your forearm resting on your thigh, palm facing inward.
- Hold a dumbbell in one hand with a neutral grip, thumb facing upward.
- Allow the dumbbell to roll down to your fingers while keeping your forearm stable.
- Curl the dumbbell upward by flexing your wrist, bringing it back to the starting position.
- Pause at the top of the movement for a brief moment to maximize contraction.
- Slowly lower the dumbbell back to the starting position, maintaining control throughout.
- 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 isolate the forearm muscles effectively.
- Use a controlled motion to prevent using momentum, which can reduce effectiveness and increase injury risk.
- Start with a lighter weight to focus on form and gradually increase as you become more comfortable with the movement.
- Maintain a neutral wrist position throughout to target the correct muscles and avoid strain.
- Breath steadily; exhale as you curl up and inhale as you lower the dumbbell.
Barbell Rack Pull
The Barbell Rack Pull is a compound exercise that primarily targets the lower back, glutes, and hamstrings. It is a partial deadlift performed from a rack or blocks, allowing for a shorter range of motion. This exercise is beneficial for increasing strength in the lockout phase of the deadlift and improving overall pulling power.
Muscle focus
Step-by-step cues
- Set up a barbell on a power rack or blocks at knee height or slightly below.
- Stand with your feet shoulder-width apart and position the barbell over the mid-foot.
- Grip the barbell with an overhand or mixed grip, slightly wider than shoulder-width.
- Engage your core and keep your back straight as you hinge at the hips to lower your torso.
- Lift the barbell by extending your hips and knees simultaneously, keeping the bar close to your body.
- Stand fully upright with your shoulders back and chest up at the top of the movement.
- Lower the barbell back to the starting position in a controlled manner.
Technical tips
- Ensure your back remains straight throughout the lift to avoid injury.
- Focus on driving through your heels to maximize power and stability.
- Keep the barbell close to your body to maintain proper leverage and control.
- Use wrist straps if grip strength is a limiting factor during heavy lifts.
- Start with lighter weights to perfect form before progressing to heavier loads.
- Maintain a neutral head position by looking forward or slightly down.
Seated Dumbbell Curl
The Seated Dumbbell Curl is an isolation exercise targeting the biceps brachii. It involves curling a dumbbell in each hand while seated, minimizing the use of momentum and focusing on the contraction of the biceps.
Muscle focus
Step-by-step cues
- Sit on a bench with your feet flat on the floor, holding a dumbbell in each hand with an underhand grip.
- Keep your back straight and your elbows close to your torso.
- Start with your arms fully extended and palms facing forward.
- Exhale as you curl the weights up towards your shoulders by bending your elbows.
- Pause at the top of the movement, ensuring maximum contraction of the biceps.
- Inhale as you slowly lower the dumbbells back to the starting position, maintaining control throughout.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on keeping your elbows stationary to maximize bicep engagement.
- Avoid using momentum; perform the movement slowly and with control.
- Ensure a full range of motion by fully extending and contracting your arms.
- Keep your wrists straight to avoid unnecessary strain.
- Use a weight that allows you to perform the exercise with proper form throughout all repetitions.
- Maintain a neutral spine and avoid leaning back during the curl.
Unilateral Farmer Walk
The Unilateral Farmer Walk is a strength and conditioning exercise that targets the core, grip strength, and lower body stability. It involves carrying a heavy weight in one hand while walking a specified distance or for a set time. This exercise challenges balance and coordination, engaging muscles on both sides of the body asymmetrically.
Muscle focus
Step-by-step cues
- Select a heavy dumbbell or kettlebell and place it beside you.
- Stand upright with feet hip-width apart and engage your core.
- Bend at the knees to pick up the weight with one hand, keeping your back straight.
- Hold the weight securely at your side with your arm fully extended.
- Begin walking forward in a straight line, maintaining an upright posture.
- Keep your shoulders level and avoid leaning to one side.
- Walk for a set distance or time, then switch hands and repeat.
Technical tips
- Choose a weight that challenges your grip but allows you to maintain proper form.
- Focus on keeping your core tight to prevent your torso from tilting.
- Maintain a steady pace and controlled breathing throughout the walk.
- Ensure your steps are even and deliberate to enhance balance.
- Switch hands regularly to work both sides of the body equally.
- Use this exercise as part of a balanced routine to improve overall functional strength.
Front Lever Pull-Up
Front Lever Pull Ups are an advanced calisthenics exercise that targets the lats, core, and shoulders. This movement requires significant upper body strength and core stability to maintain a horizontal position while performing pull-ups. It is often used to demonstrate control and strength in bodyweight training.
Muscle focus
Step-by-step cues
- Begin by hanging from a pull-up bar with a shoulder-width grip, palms facing forward.
- Engage your core and lats to lift your legs and torso into a horizontal position, parallel to the ground.
- Once in the front lever position, initiate the pull-up by bending your elbows and pulling your chest towards the bar.
- Lower yourself back to the starting front lever position with control.
- Repeat for the desired number of repetitions while maintaining the front lever position.
Technical tips
- Ensure your body remains straight and parallel to the ground throughout the exercise.
- Focus on engaging your core and lats to maintain stability in the front lever position.
- Start with tuck front lever pull-ups if you are new to this exercise to build strength gradually.
- Use a spotter or resistance bands for assistance if you struggle to maintain form.
- Incorporate exercises like planks and hollow holds into your routine to strengthen your core for better performance.
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.
Burpee
The burpee is a full-body exercise that combines a squat, push-up, and jump into one fluid movement. It is designed to improve cardiovascular endurance, strength, and agility. Burpees are often used in high-intensity interval training (HIIT) due to their ability to elevate heart rate quickly.
Muscle focus
Step-by-step cues
- Start in a standing position with your feet shoulder-width apart.
- Lower your body into a squat position and place your hands on the floor in front of you.
- Kick your feet back to assume a plank position, keeping your body straight and core engaged.
- Perform a push-up by lowering your chest to the ground and then pushing back up to the plank position.
- Jump your feet forward to return to the squat position.
- Explosively jump into the air, reaching your arms overhead.
- Land softly and immediately go into the next repetition.
Technical tips
- Maintain a steady pace to ensure proper form throughout the exercise.
- Engage your core during the plank and push-up phases to protect your lower back.
- Focus on landing softly on the balls of your feet during the jump to reduce impact on your joints.
- Keep your elbows close to your body during the push-up for better control and efficiency.
- Breathe consistently: inhale as you lower into the squat and exhale as you jump up.
- If you're a beginner, start with a modified version by stepping back into the plank instead of jumping.
Barbell Glute Bridge
The Barbell Glute Bridge is a compound exercise targeting the gluteal muscles, primarily the gluteus maximus. It involves lifting the hips off the ground while supporting a barbell across the hips, effectively engaging the lower body and core.
Muscle focus
Step-by-step cues
- Begin by sitting on the floor with your upper back resting against a bench and your feet flat on the ground, hip-width apart.
- Roll a barbell over your legs until it is positioned directly above your hips. Use a pad to cushion your hips if necessary.
- Brace your core and squeeze your glutes as you drive through your heels to lift your hips towards the ceiling.
- Ensure that your body forms a straight line from shoulders to knees at the top of the movement.
- Pause briefly at the top, then slowly lower your hips back to the starting position without touching the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your chin tucked and gaze forward to maintain a neutral spine throughout the movement.
- Focus on squeezing your glutes at the top of each rep for maximum muscle engagement.
- Avoid arching your lower back; maintain a straight line from shoulders to knees.
- Ensure that your feet are placed firmly on the ground and do not shift during the exercise.
- Start with a lighter weight to master form before progressing to heavier loads.
Hanging Oblique Knee Raise
The Hanging Oblique Knee Raise is an advanced core exercise targeting the oblique muscles. It involves hanging from a pull-up bar and raising the knees towards the chest while twisting the torso to engage the obliques. This exercise enhances core stability, improves balance, and develops strength in the abdominal region.
Muscle focus
Step-by-step cues
- Begin by gripping a pull-up bar with an overhand grip, hands shoulder-width apart.
- Hang freely with your arms fully extended and legs straight.
- Engage your core and lift your knees towards your chest.
- As you lift your knees, twist your torso to one side to target the obliques.
- Pause briefly at the top of the movement, ensuring maximum contraction.
- Lower your legs back to the starting position in a controlled manner.
- Repeat the movement, alternating sides with each repetition.
Technical tips
- Ensure a firm grip on the bar to maintain stability throughout the exercise.
- Keep your movements controlled to maximize muscle engagement and reduce momentum.
- Focus on breathing steadily; exhale as you lift your knees and inhale as you lower them.
- Engage your core muscles throughout the movement to protect your lower back.
- If you're new to this exercise, start with fewer repetitions and gradually increase as you build strength.
- Avoid swinging or using momentum; aim for a slow and deliberate motion for better results.
Dumbbell Sumo Squat
The Dumbbell Sumo Squat is a lower-body exercise targeting the quadriceps, hamstrings, glutes, and inner thighs. It involves holding a dumbbell with both hands while performing a squat with a wide stance and toes pointed slightly outward. This exercise helps improve strength, stability, and flexibility in the lower body.
Muscle focus
Step-by-step cues
- Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
- Hold a dumbbell with both hands, letting it hang between your legs.
- Keep your chest up, shoulders back, and core engaged.
- Bend your knees and push your hips back to lower into a squat until your thighs are parallel to the ground.
- Ensure your knees track over your toes and do not extend past them.
- Press through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine throughout the movement to avoid injury.
- Engage your core to stabilize your body during the squat.
- Focus on keeping your weight on your heels as you lower and rise.
- Avoid letting your knees collapse inward; keep them aligned with your toes.
- Control the movement speed to maximize muscle engagement and safety.
- Start with a lighter weight to perfect form before progressing to heavier dumbbells.
Barbell Good Morning
The Barbell Good Morning is a compound exercise that primarily targets the lower back, hamstrings, and glutes. It involves bending at the hips while maintaining a neutral spine, which helps in strengthening the posterior chain and improving hip hinge mechanics.
Muscle focus
Step-by-step cues
- Begin by setting up a barbell on a squat rack at shoulder height.
- Position yourself under the barbell, resting it across your upper back and shoulders. Grip the bar slightly wider than shoulder-width apart.
- Lift the bar off the rack by extending your legs and stepping back to clear the rack.
- Stand with your feet shoulder-width apart, toes pointing slightly outward.
- Engage your core and keep your chest up. Maintain a slight bend in your knees.
- Hinge at the hips by pushing them backward while keeping your back straight and chest up.
- Lower your torso until it is nearly parallel to the ground or as far as your flexibility allows without rounding your back.
- Reverse the movement by driving through your heels and extending your hips to return to the starting position.
Technical tips
- Keep your core tight throughout the movement to protect your lower back.
- Focus on hinging at the hips rather than bending at the waist to maintain proper form.
- Start with a light weight to master the technique before progressing to heavier loads.
- Ensure that your knees remain slightly bent throughout the exercise to avoid unnecessary strain.
- Maintain a neutral spine by keeping your head in line with your torso; avoid looking up or down excessively.
- Control the descent and ascent of the movement to maximize muscle engagement and minimize injury risk.
Seated Machine Trunk Rotation
The Seated Machine Trunk Rotation is an isolation exercise targeting the oblique muscles of the core. It involves rotating the torso against resistance while seated, helping to improve core strength and stability.
Muscle focus
Step-by-step cues
- Adjust the seat height so that your knees are at a 90-degree angle when seated.
- Sit on the machine with your back straight and feet flat on the floor.
- Place your arms across your chest or hold onto the handles if available.
- Engage your core muscles by pulling your navel towards your spine.
- Rotate your torso to one side as far as comfortable, keeping your hips stable.
- Return to the starting position in a controlled manner.
- Repeat the movement on the opposite side.
- Perform equal repetitions for both sides.
Technical tips
- Maintain a slow and controlled motion to maximize muscle engagement.
- Avoid using momentum; focus on using your oblique muscles to drive the movement.
- Keep your shoulders relaxed and avoid hunching them during the exercise.
- Ensure that your hips remain stationary throughout the rotation to isolate the core effectively.
- Start with a lighter resistance to master the form before increasing weight.
- Exhale as you rotate and inhale as you return to the center position.
Lying Quadriceps Stretch
The Lying Quadriceps Stretch is an effective exercise for increasing flexibility in the quadriceps muscles located at the front of the thigh. This stretch helps in improving range of motion, reducing muscle tension, and preventing injuries. It is particularly beneficial for athletes and individuals involved in activities that require strong and flexible legs.
Muscle focus
Step-by-step cues
- Lie down on your side on a flat surface, ensuring your body is aligned in a straight line.
- Bend the knee of your top leg and bring your heel towards your glutes.
- Reach back with your hand on the same side to grasp your ankle or foot.
- Gently pull your ankle towards your glutes until you feel a stretch in the front of your thigh.
- Hold the stretch for 20-30 seconds, maintaining steady breathing.
- Release the stretch slowly and switch sides to repeat with the other leg.
Technical tips
- Keep your hips stacked and avoid letting them roll forward or backward during the stretch.
- Focus on maintaining a straight line from your head to your tailbone to ensure proper alignment.
- If you find it difficult to reach your ankle, use a strap or towel around your foot to assist with the stretch.
- Ensure that you do not force the stretch; it should be gentle and not cause pain.
- Perform this stretch after a workout when muscles are warm for better flexibility gains.
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.
Dumbbell Larsen Press
The Dumbbell Larsen Press is a variation of the bench press that emphasizes upper body strength and stability. It is performed with dumbbells while keeping the feet off the ground, which increases core engagement and reduces leg drive, focusing more on the chest, shoulders, and triceps.
Muscle focus
Step-by-step cues
- Lie flat on a bench with a dumbbell in each hand, palms facing forward.
- Position yourself so that your head, shoulders, and glutes are in contact with the bench.
- Lift your feet off the ground and extend your legs straight out or bend them at the knees to reduce leg drive.
- Start with the dumbbells at chest level, elbows bent at approximately 90 degrees.
- Press the dumbbells upward until your arms are fully extended above your chest.
- Pause briefly at the top of the movement, ensuring control and stability.
- Lower the dumbbells back to the starting position with controlled motion.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a tight core throughout the exercise to stabilize your body.
- Focus on keeping your shoulder blades retracted to protect your shoulders.
- Avoid arching your back excessively; keep it neutral to prevent strain.
- Control the descent of the dumbbells to maximize muscle engagement.
- Ensure that your wrists remain in a neutral position to avoid strain.
- Breathe out as you press up and inhale as you lower the dumbbells.
- Start with lighter weights to master form before progressing to heavier loads.
Bird Dog
The Bird Dog exercise is a core stability movement that targets the lower back, abdominals, and glutes. It enhances balance, coordination, and overall core strength by requiring simultaneous extension of opposite limbs while maintaining a neutral spine.
Muscle focus
Step-by-step cues
- Begin on all fours with your hands directly under your shoulders and knees under your hips.
- Engage your core to maintain a neutral spine throughout the movement.
- Simultaneously extend your right arm forward and left leg backward until they are parallel to the floor.
- Hold this position for a moment, ensuring your hips remain level and your back does not arch.
- Return to the starting position with control.
- Repeat the movement with your left arm and right leg.
- Continue alternating sides for the desired number of repetitions.
Technical tips
- Focus on keeping your core engaged to prevent any sagging or arching of the lower back.
- Move slowly and with control to enhance stability and balance.
- Keep your gaze down to maintain a neutral neck position.
- Ensure that your hips remain square to the ground throughout the exercise.
- If you find it challenging to maintain balance, start by extending only one limb at a time.
Powell Raise
The Dumbbell Powell Raise is an isolation exercise targeting the rear deltoids, part of the shoulder muscle group. It is performed with a single dumbbell, focusing on shoulder stabilization and control. This exercise helps improve shoulder symmetry and posture by strengthening the often underdeveloped rear deltoids.
Muscle focus
Step-by-step cues
- Begin by lying on your side on a bench, with your upper body supported and your lower body hanging off the edge.
- Hold a dumbbell in your top hand with a neutral grip (palm facing down) and let it hang straight down from your shoulder.
- Keep your core engaged and your body stable throughout the movement.
- Slowly raise the dumbbell upward in an arc until your arm is parallel to the ground, keeping a slight bend in your elbow.
- Pause briefly at the top of the movement, ensuring you feel the contraction in your rear deltoid.
- Lower the dumbbell back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions before switching sides.
Technical tips
- Focus on maintaining a slow and controlled motion to maximize muscle engagement.
- Avoid using momentum or swinging the weight; this ensures that the rear deltoids are doing most of the work.
- Keep your shoulders relaxed and avoid shrugging them during the lift to prevent tension in the neck.
- Ensure that your core is tight to stabilize your body and prevent unnecessary movement.
- Start with a lighter weight to master form before progressing to heavier loads.
- Breathe out as you lift the dumbbell and inhale as you lower it back down.
One-Arm Low Fly Dumbbell
The Dumbbell One Arm Low Fly is an isolation exercise targeting the pectoral muscles, particularly the lower chest. It involves a single-arm movement that helps improve muscle symmetry and control. This exercise also engages the shoulders and stabilizing muscles in the core.
Muscle focus
Step-by-step cues
- Begin by selecting a dumbbell of appropriate weight and lie on a flat bench with your feet firmly planted on the floor.
- Hold the dumbbell in one hand with a neutral grip (palm facing inwards) and extend your arm straight up over your chest.
- Place your other hand on your hip or hold onto the bench for stability.
- With a slight bend in your elbow, slowly lower the dumbbell out to the side in an arc motion until you feel a stretch in your chest.
- Pause briefly at the bottom of the movement, ensuring your arm does not drop below shoulder level.
- Engage your chest muscles to bring the dumbbell back to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of repetitions before switching to the other arm.
Technical tips
- Maintain a slight bend in your elbow throughout the exercise to reduce stress on the joint.
- Focus on using your chest muscles to control the movement rather than relying on momentum.
- Keep your core engaged to stabilize your body and prevent excessive arching of the back.
- Perform the exercise slowly and with control to maximize muscle engagement and minimize injury risk.
- Ensure that your shoulder blades remain retracted and pressed against the bench for better support.
Kettlebel Renegade Row
The Kettlebell Renegade Row is a compound exercise that targets the back, shoulders, arms, and core. It combines a plank position with a rowing motion, enhancing stability and strength. This exercise is effective for improving balance and coordination while building upper body and core strength.
Muscle focus
Step-by-step cues
- Start in a high plank position with a kettlebell in each hand, wrists aligned under your shoulders, and feet slightly wider than shoulder-width apart for stability.
- Engage your core to maintain a straight line from head to heels.
- Shift your weight slightly to one side and row the kettlebell on the opposite side towards your hip, keeping your elbow close to your body.
- Lower the kettlebell back to the ground with control.
- Repeat the movement on the other side, alternating rows while maintaining plank position throughout.
Technical tips
- Keep your hips as stable as possible to avoid rocking side to side during the row.
- Focus on squeezing your shoulder blades together at the top of the row for maximum engagement.
- Maintain a neutral spine by keeping your head in line with your body and avoiding arching or rounding your back.
- If you're new to this exercise, start with lighter kettlebells to ensure proper form before progressing to heavier weights.
- Breathe steadily throughout the exercise, exhaling as you row the kettlebell up and inhaling as you lower it 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.
