4-Week Push Pull Legs Strength and Size Plan: Progression Cycle 4
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.
Pec Deck Chest Fly
The Pec Deck Chest Fly is an isolation exercise targeting the pectoral muscles, primarily the pectoralis major. It involves using a pec deck machine where the user sits with their back against a pad, arms extended to the sides, and elbows slightly bent. The movement involves bringing the arms together in front of the chest, focusing on squeezing the chest muscles.
Muscle focus
Step-by-step cues
- Adjust the seat height so that your arms are parallel to the floor when gripping the handles.
- Sit with your back firmly against the pad and feet flat on the floor.
- Grasp the handles with a neutral grip, elbows slightly bent.
- Inhale and slowly bring the handles together in front of your chest by contracting your pectoral muscles.
- Pause briefly at the peak contraction, ensuring maximum muscle engagement.
- Exhale and slowly return to the starting position, keeping tension on your chest muscles.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your seat is adjusted so that your shoulders are aligned with the machine's pivot point.
- Keep your elbows slightly bent throughout the movement to reduce joint strain.
- Focus on squeezing your chest muscles as you bring your arms together.
- Avoid using momentum; control both phases of the movement for maximum effectiveness.
- Maintain a slow and controlled pace to enhance muscle activation.
- Keep your back pressed against the pad to prevent any unnecessary strain on your lower back.
Barbell Behind Neck Shoulder Press
The Barbell Behind Neck Shoulder Press is a compound exercise targeting the deltoid muscles, particularly the anterior and medial heads, as well as engaging the triceps and upper back. This exercise requires a barbell and is performed while standing or seated, focusing on controlled movement and proper form to avoid injury.
Muscle focus
Step-by-step cues
- Set up a barbell on a squat rack at about shoulder height.
- Stand with your feet shoulder-width apart and grip the barbell with a pronated grip, slightly wider than shoulder-width.
- Unrack the barbell and position it behind your neck, resting it on your upper traps.
- Engage your core, keep your chest up, and ensure your back is straight.
- Press the barbell upward in a controlled motion until your arms are fully extended overhead.
- Slowly lower the barbell back to the starting position behind your neck.
- Repeat for the desired number of repetitions.
Technical tips
- Warm up your shoulders thoroughly before performing this exercise to prevent injury.
- Maintain a neutral spine throughout the movement to protect your lower back.
- Avoid using excessive weight to maintain control and proper form.
- Keep your elbows slightly in front of you as you press up to reduce shoulder strain.
- Focus on a smooth, controlled tempo both during the lift and when lowering the barbell.
- If you experience discomfort in your shoulders, consider reducing weight or switching to a different shoulder press variation.
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.
Band Chest Fly
The Band Chest Fly is an isolation exercise targeting the pectoral muscles using resistance bands. It mimics the motion of a traditional dumbbell fly but offers variable resistance throughout the movement. This exercise is effective for building chest strength and improving muscle definition.
Muscle focus
Step-by-step cues
- Anchor the resistance band at chest height on a sturdy support.
- Stand facing away from the anchor point, holding one handle in each hand.
- Step forward to create tension in the band, positioning your feet shoulder-width apart.
- Extend your arms out to the sides with a slight bend in the elbows, palms facing forward.
- Engage your core and maintain a slight bend in your knees.
- Bring your hands together in front of your chest in a wide arc, keeping elbows slightly bent.
- Squeeze your chest muscles at the peak of the movement.
- Slowly return to the starting position, controlling the resistance.
Technical tips
- Ensure the band is securely anchored to prevent it from snapping back.
- Maintain a slight bend in your elbows throughout to reduce stress on the joints.
- Focus on squeezing your chest muscles as you bring your hands together.
- Keep your movements slow and controlled to maximize muscle engagement.
- Adjust your stance to manage resistance; stepping further from the anchor increases tension.
- Avoid locking out your elbows at any point during the exercise.
- Breathe out as you bring your hands together and inhale as you return to start.
Dumbbell Upright Row
The Dumbbell Upright Row is a compound exercise targeting the shoulders and upper back. It primarily engages the deltoids, trapezius, and biceps, promoting strength and muscle growth in the upper body.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Let the dumbbells hang at arm's length in front of you, palms facing your body.
- Keep your back straight, chest up, and core engaged throughout the movement.
- Lift the dumbbells vertically by bending your elbows, keeping them higher than your forearms.
- Continue lifting until the dumbbells reach chest level or slightly below your chin.
- Pause briefly at the top of the movement, ensuring your elbows are pointing outwards.
- Lower the dumbbells back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine and avoid leaning backward or forward during the lift.
- Focus on lifting with your shoulders and not pulling with your arms or wrists.
- Keep your movements smooth and controlled to maximize muscle engagement.
- Avoid using excessive weight to prevent strain on your shoulders and wrists.
- Ensure your elbows remain higher than your wrists throughout the exercise.
- Breath out as you lift the dumbbells and inhale as you lower them back 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.
Elbow Out Chest Stretch
The Elbow Out Chest Stretch is a static stretch targeting the pectoral muscles, specifically designed to improve flexibility and range of motion in the chest and shoulders. This exercise is beneficial for individuals looking to enhance their posture and alleviate tension in the upper body.
Muscle focus
Step-by-step cues
- Stand upright with your feet shoulder-width apart.
- Extend one arm to the side at shoulder height, bending the elbow at a 90-degree angle so that your forearm is parallel to the ground.
- Place your forearm against a wall or sturdy surface.
- Gently rotate your torso away from the wall until you feel a stretch in your chest and shoulder.
- Hold the stretch for 15-30 seconds, maintaining steady breathing.
- Slowly return to the starting position and switch arms to repeat on the opposite side.
Technical tips
- Keep your shoulders relaxed and avoid shrugging them during the stretch.
- Ensure your elbow remains at shoulder height to effectively target the chest muscles.
- Focus on a gentle stretch; avoid pushing too hard to prevent injury.
- Maintain a neutral spine throughout the exercise to support proper posture.
- Perform this stretch after workouts or during breaks to relieve muscle tension.
Tuesday
Pull
Pull muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Inverted Row (Australian)
The Inverted Row, also known as the Australian Pull-Up, is a bodyweight exercise that targets the upper back, shoulders, and biceps. It involves pulling your chest towards a bar while your body is suspended horizontally beneath it. This exercise is effective for building strength and improving posture.
Muscle focus
Step-by-step cues
- Set a barbell in a rack at waist height or use a Smith machine bar.
- Lie under the bar with your chest directly below it and extend your legs straight out.
- Grab the bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Engage your core and glutes to keep your body in a straight line from head to heels.
- Pull your chest towards the bar by retracting your shoulder blades and bending your elbows.
- Pause at the top when your chest nearly touches the bar.
- Lower yourself back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your body rigid and avoid sagging hips to maintain proper form.
- Focus on squeezing your shoulder blades together at the top of the movement.
- Adjust the height of the bar to increase or decrease difficulty; lower bars make it harder.
- Ensure your head remains in a neutral position throughout the exercise.
- Breathe out as you pull up and inhale as you lower down.
- If you find it too challenging, bend your knees and place feet flat on the ground for support.
EZ-Bar Preacher Curl
The EZ Bar Preacher Curl is an isolation exercise targeting the biceps brachii. It involves using an EZ curl bar and a preacher bench to focus on the biceps, minimizing the involvement of other muscles. The angled pad of the preacher bench supports the arms, reducing momentum and emphasizing strict form.
Muscle focus
Step-by-step cues
- Adjust the preacher bench so that your upper arms rest comfortably on the pad.
- Sit on the bench with your feet flat on the floor and grasp the EZ bar with an underhand grip, hands shoulder-width apart.
- Position your upper arms on the pad, ensuring your armpits are snug against the top edge.
- Start with your arms fully extended and the bar close to the floor.
- Curl the bar upwards by flexing your elbows, keeping your upper arms stationary against the pad.
- Continue curling until your forearms are vertical or slightly beyond vertical, without lifting your elbows off the pad.
- Pause briefly at the top of the movement, squeezing your biceps.
- Slowly lower the bar back to the starting position, fully extending your arms.
Technical tips
- Use a weight that allows you to maintain strict form throughout the exercise.
- Keep your wrists straight and avoid bending them during the curl to prevent strain.
- Focus on a slow and controlled motion, especially during the lowering phase, to maximize muscle engagement.
- Avoid using momentum; keep your movements smooth and controlled.
- Ensure your elbows remain in contact with the pad at all times to isolate the biceps effectively.
- Breathe out as you curl the bar up and inhale as you lower it back down.
Cable Standing Wrist Roll
The Cable Standing Wrist Roll is an isolation exercise targeting the forearm muscles, specifically the wrist flexors and extensors. It involves using a cable machine to perform controlled wrist rotations, enhancing grip strength and forearm endurance.
Muscle focus
Step-by-step cues
- Attach a straight bar to the low pulley of a cable machine.
- Stand facing the machine with feet shoulder-width apart.
- Grasp the bar with both hands, palms facing down, and arms extended in front of you.
- Keep your elbows slightly bent and locked in position.
- Rotate your wrists upward to roll the bar towards you, engaging the forearm muscles.
- Slowly reverse the motion, rotating your wrists downward to return to the starting position.
- Perform the movement in a controlled manner, avoiding any jerking motions.
Technical tips
- Maintain a firm grip on the bar throughout the exercise to maximize forearm engagement.
- Focus on slow and controlled movements to effectively target the wrist flexors and extensors.
- Keep your core engaged and posture upright to prevent unnecessary strain on your back.
- Start with lighter weights to ensure proper form and gradually increase resistance as you build strength.
- Avoid using momentum; rely on muscle contraction for each wrist rotation.
Ring Muscle Up
The Ring Muscle Up is an advanced gymnastic movement that combines a pull-up with a dip, performed on gymnastic rings. It requires significant upper body strength, coordination, and technique. The exercise targets the shoulders, chest, triceps, and core muscles, making it a comprehensive upper body workout.
Muscle focus
Step-by-step cues
- Begin by hanging from the rings with a false grip, ensuring your wrists are above the rings.
- Engage your core and pull yourself up explosively, aiming to bring your chest to the rings.
- As you reach the top of the pull-up, transition by leaning forward and pushing the rings downwards.
- Press your body up into a dip position by extending your arms fully.
- Control your descent back to the starting position, maintaining tension throughout your body.
Technical tips
- Focus on maintaining a false grip throughout the movement to facilitate the transition.
- Keep your core engaged to stabilize your body and prevent swinging.
- Practice the pull-up and dip components separately to build strength before attempting the full movement.
- Use a controlled tempo during both ascent and descent to maximize muscle engagement.
- Ensure proper warm-up of shoulders and wrists to prevent injury.
Biceps Barbell Curl
The Biceps Barbell Curl is a fundamental exercise targeting the biceps brachii muscles. It involves lifting a barbell in a controlled manner to effectively engage and develop the biceps, enhancing arm strength and size.
Muscle focus
Step-by-step cues
- Stand up straight with your feet shoulder-width apart, holding a barbell with an underhand grip.
- Keep your elbows close to your torso and your back straight.
- Exhale as you curl the barbell upwards by bending your elbows, keeping them stationary.
- Continue lifting until your biceps are fully contracted and the bar is at shoulder level.
- Hold the contracted position for a brief moment while squeezing your biceps.
- Inhale as you slowly lower the barbell back to the starting position, fully extending your arms.
Technical tips
- Use a weight that allows you to perform the exercise with proper form without swinging or using momentum.
- Focus on keeping your elbows stationary to maximize bicep engagement.
- Maintain a controlled tempo throughout the movement to enhance muscle activation.
- Avoid locking your elbows at the bottom of the movement to keep tension on the biceps.
- Keep your core engaged and avoid leaning back as you lift the barbell.
Dumbbell Farmer Carry
Dumbbell Farmer Carries are a functional strength exercise that targets the grip, forearms, shoulders, traps, and core. This exercise involves walking a set distance while holding a dumbbell in each hand, maintaining an upright posture. It improves overall stability and endurance.
Muscle focus
Step-by-step cues
- Select a pair of dumbbells with a challenging but manageable weight.
- Stand with your feet shoulder-width apart and place the dumbbells on the floor beside each foot.
- Bend your knees slightly and hinge at the hips to pick up the dumbbells with a firm grip.
- Engage your core and keep your chest up as you lift the dumbbells off the ground.
- Maintain an upright posture with shoulders back and head facing forward.
- Begin walking forward slowly and steadily for a set distance or time while keeping the dumbbells at your sides.
- Focus on keeping your core tight and avoiding any swaying or leaning.
- Once you reach the end of the distance or time, carefully set the dumbbells back down.
Technical tips
- Choose a weight that challenges your grip but allows you to maintain proper form throughout the exercise.
- Keep your shoulders relaxed and avoid shrugging them up towards your ears.
- Maintain a steady pace to ensure control and balance during the walk.
- Focus on breathing steadily; exhale as you step forward and inhale as you stabilize.
- If space is limited, perform the exercise in place by marching on the spot while holding the dumbbells.
- Ensure that your core is engaged throughout to protect your lower back from strain.
Band Assisted Pull Up
The Band Assisted Pull Up is a strength training exercise that uses a resistance band to provide assistance during the pull-up movement. This exercise targets the muscles of the back, particularly the latissimus dorsi, as well as the biceps and shoulders. It is an excellent way for beginners to build strength and improve their pull-up technique.
Muscle focus
Step-by-step cues
- Attach a resistance band securely to a pull-up bar.
- Place one foot or knee into the loop of the band to reduce your body weight.
- Grip the pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Engage your core and keep your body straight.
- Pull yourself up until your chin is above the bar, leading with your chest.
- Slowly lower yourself back down to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Choose a band with appropriate resistance; thicker bands provide more assistance.
- Focus on pulling with your back muscles rather than just your arms.
- Keep your elbows slightly in front of you to engage your lats effectively.
- Maintain a controlled movement throughout; avoid swinging or using momentum.
- Gradually decrease band assistance as you build strength.
- Ensure your grip is firm but relaxed to prevent unnecessary tension in the forearms.
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.
Machine Reverse Hack Squat
The Machine Reverse Hack Squat is a compound lower body exercise that primarily targets the quadriceps, hamstrings, and glutes. It involves using a hack squat machine in reverse position, allowing for a different angle of muscle engagement compared to traditional squats. This exercise helps in building strength and muscle mass in the lower body while reducing stress on the spine.
Muscle focus
Step-by-step cues
- Adjust the machine to fit your height and load the desired weight.
- Position yourself facing the machine with your shoulders under the pads and feet shoulder-width apart on the platform.
- Keep your back straight and core engaged throughout the movement.
- Slowly lower your body by bending your knees until your thighs are parallel to the platform.
- Push through your heels to return to the starting position, ensuring full extension of the knees without locking them.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your feet are positioned correctly on the platform to maintain balance and target the intended muscles.
- Keep your core tight to support your lower back and maintain proper form.
- Avoid locking your knees at the top of the movement to prevent joint strain.
- Focus on a controlled descent and ascent to maximize muscle engagement.
- Use a weight that allows you to perform the exercise with proper form throughout all repetitions.
Figure 4 Stretch on Chair
The Figure 4 Stretch on Chair is a seated exercise designed to improve flexibility in the hips, glutes, and lower back. It is particularly beneficial for individuals who spend long hours sitting, as it helps alleviate tension and improve mobility in these areas.
Muscle focus
Step-by-step cues
- Sit upright on a sturdy chair with your feet flat on the floor, hip-width apart.
- Lift your right foot and place your right ankle on your left knee, forming a 'figure 4' shape with your legs.
- Keep your back straight and gently lean forward from the hips until you feel a stretch in your right hip and glute.
- Hold the stretch for 20-30 seconds, breathing deeply and maintaining a relaxed posture.
- Return to the starting position and repeat on the opposite side.
Technical tips
- Ensure your back remains straight throughout the stretch to avoid unnecessary strain.
- If you feel discomfort in your knee, adjust the position of your foot or reduce the forward lean.
- Focus on deep, controlled breathing to enhance relaxation and effectiveness of the stretch.
- Perform this stretch regularly to improve flexibility and reduce tension from prolonged sitting.
Band Twist (horizontal)
The Band Twist (horizontal) is an exercise that targets the oblique muscles and improves core stability. It involves rotating the torso against the resistance of a band anchored at shoulder height, promoting functional strength and rotational power.
Muscle focus
Step-by-step cues
- Attach a resistance band to a stable anchor point at shoulder height.
- Stand sideways to the anchor point with feet shoulder-width apart.
- Hold the band handle with both hands, arms extended in front of you.
- Engage your core and maintain a slight bend in your knees.
- Rotate your torso away from the anchor point, keeping your arms straight.
- Return to the starting position with control.
- Perform the desired number of repetitions before switching sides.
Technical tips
- Keep your core engaged throughout the movement to protect your lower back.
- Focus on rotating through your torso, not just moving your arms.
- Maintain a steady and controlled pace to maximize muscle engagement.
- Ensure that the resistance band is taut at the start of the exercise for consistent tension.
- Avoid leaning forward or backward; keep your spine neutral.
- Exhale as you twist away from the anchor point and inhale as you return.
Single Leg Seated Calf Machine Raise
The Single Leg Seated Calf Machine Raise targets the calf muscles, specifically the gastrocnemius and soleus. This exercise is performed using a seated calf raise machine, allowing for isolated contraction of each calf muscle individually, enhancing muscle symmetry and balance.
Muscle focus
Step-by-step cues
- Adjust the seat height of the calf raise machine so that your knees are at a 90-degree angle when seated.
- Sit on the machine and place the ball of one foot on the platform, ensuring your heel is hanging off.
- Secure your thigh under the padded lever to stabilize your leg.
- Begin with your heel lowered below the platform to stretch the calf muscle.
- Push through the ball of your foot to raise your heel as high as possible, contracting your calf muscle.
- Pause briefly at the top of the movement for maximum contraction.
- Slowly lower your heel back to the starting position for a full stretch.
- Complete the desired number of repetitions before switching to the other leg.
Technical tips
- Focus on a full range of motion to maximize muscle engagement.
- Keep your movements controlled and avoid bouncing at the bottom of the lift.
- Ensure your knee remains stable and does not move during the exercise.
- Exhale as you lift your heel and inhale as you lower it back down.
- Start with a lighter weight to master form before increasing resistance.
- Perform this exercise slowly to increase time under tension for better muscle growth.
Glute Bridge
The Glute Bridge is a strength exercise that primarily targets the gluteal muscles, while also engaging the hamstrings and core. It is performed by lying on your back and lifting your hips towards the ceiling, creating a bridge-like position with your body.
Muscle focus
Step-by-step cues
- Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place your arms at your sides with palms facing down.
- Engage your core and squeeze your glutes as you lift your hips off the ground.
- Lift until your body forms a straight line from shoulders to knees.
- Hold the position for a moment, then slowly lower your hips back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your feet are placed firmly on the ground to maintain stability.
- Focus on squeezing your glutes at the top of the movement for maximum activation.
- Keep your core engaged throughout the exercise to protect your lower back.
- Avoid arching your lower back; maintain a neutral spine position.
- Control the movement both when lifting and lowering your hips to enhance muscle engagement.
- If you feel strain in your lower back, adjust your foot placement or reduce the range of motion.
Hollow Body Hold
The Hollow Body Hold is an isometric core exercise that targets the abdominal muscles, particularly the rectus abdominis and transverse abdominis. It also engages the hip flexors and stabilizes the lower back. This exercise is fundamental in gymnastics and is excellent for building core strength and stability.
Muscle focus
Step-by-step cues
- Lie flat on your back on a mat with your arms extended overhead and legs straight.
- Engage your core by drawing your belly button towards your spine.
- Lift your shoulders and legs off the ground simultaneously, keeping your lower back pressed into the mat.
- Maintain a slight curve in your lower back without arching.
- Hold this position, keeping your arms and legs straight and close to the floor without touching it.
- Breathe steadily throughout the hold, maintaining tension in your core.
Technical tips
- Ensure your lower back remains in contact with the mat to avoid strain.
- Start with shorter holds and gradually increase duration as you build strength.
- Focus on keeping your body as tight as possible, minimizing any movement.
- If you experience lower back discomfort, raise your legs higher to reduce strain.
- Keep your head in a neutral position to avoid neck tension.
- Practice regularly to improve endurance and core stability.
Standing Calf Raise
The Standing Calf Raise is an isolation exercise targeting the calf muscles, primarily the gastrocnemius and soleus. It involves lifting the heels off the ground while standing, thereby engaging the calves to elevate the body. This exercise can be performed with body weight or additional resistance using a barbell or dumbbells.
Muscle focus
Step-by-step cues
- Stand upright with your feet shoulder-width apart on a flat surface or on the edge of a raised platform for greater range of motion.
- If using weights, hold a dumbbell in each hand by your sides or position a barbell across your upper back.
- Keep your core engaged and back straight throughout the exercise.
- Slowly lift your heels off the ground by pushing through the balls of your feet, raising your body upward.
- Pause at the top of the movement, squeezing your calf muscles.
- Lower your heels back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on maintaining balance and control throughout the movement to maximize calf engagement.
- Ensure that your knees remain slightly bent to avoid locking them during the exercise.
- For increased intensity, perform the exercise on one leg at a time or use additional weight.
- Avoid bouncing at the top of the movement; instead, hold for a brief pause to enhance muscle contraction.
- Inhale as you lower your heels and exhale as you lift them to maintain proper breathing rhythm.
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.
Barbell Bench Press
The Barbell Bench Press is a compound exercise targeting the chest, triceps, and shoulders. It is performed lying on a flat bench while pressing a barbell upwards from chest level until the arms are fully extended.
Muscle focus
Step-by-step cues
- Lie flat on a bench with your feet firmly planted on the ground.
- Grip the barbell with hands slightly wider than shoulder-width apart.
- Unrack the barbell and hold it directly above your chest with arms fully extended.
- Lower the barbell slowly to your chest, keeping elbows at about a 45-degree angle to your body.
- Pause briefly when the barbell touches your chest.
- Press the barbell back up to the starting position by extending your arms, ensuring they are fully locked out at the top.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your back remains flat against the bench throughout the exercise.
- Keep your core engaged to maintain stability and support during the lift.
- Avoid flaring your elbows too wide to reduce shoulder strain.
- Focus on controlled movements, both when lowering and pressing the barbell.
- Use a spotter for safety, especially when lifting heavy weights.
- Warm up properly before performing heavy sets to prevent injury.
Seated Cable Row
The Cable Low Seated Row is a compound exercise targeting the muscles of the upper back, including the latissimus dorsi, rhomboids, trapezius, and biceps. It involves pulling a weighted cable handle towards the torso while seated, emphasizing back muscle engagement and posture.
Muscle focus
Step-by-step cues
- Sit on the low row machine with your feet firmly placed on the foot platform and knees slightly bent.
- Grasp the cable handle with both hands using a neutral grip (palms facing each other).
- Keep your back straight and chest up as you lean slightly forward at the hips to reach the handle.
- Pull the handle towards your abdomen by retracting your shoulder blades and bending your elbows.
- Pause briefly when the handle reaches your torso, ensuring full contraction of the back muscles.
- Slowly extend your arms back to the starting position while maintaining control over the weight.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your back remains straight throughout the movement to avoid strain.
- Focus on squeezing your shoulder blades together at the peak of each row for maximum muscle engagement.
- Avoid using momentum; perform each repetition in a controlled manner.
- Keep your core engaged to stabilize your torso during the exercise.
- Adjust the seat height and foot placement to ensure proper alignment and comfort.
- Breath out as you pull the handle towards you and inhale as you return to the starting position.
Machine Shoulder Press
The Machine Shoulder Press is a compound exercise that targets the deltoid muscles, particularly the anterior and medial heads, as well as the triceps and upper pectoral muscles. It is performed using a shoulder press machine, which provides stability and allows for controlled movement, making it suitable for both beginners and advanced lifters.
Muscle focus
Step-by-step cues
- Adjust the seat height so that the handles are at shoulder level or slightly below when seated.
- Sit down with your back firmly against the backrest and feet flat on the floor.
- Grasp the handles with an overhand grip, palms facing forward.
- Engage your core and keep your chest up throughout the exercise.
- Press the handles upward until your arms are fully extended but not locked out.
- Slowly lower the handles back to the starting position, maintaining control.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your elbows are slightly in front of your body to reduce shoulder joint strain.
- Keep a neutral spine and avoid arching your back during the press.
- Use a weight that allows you to maintain proper form throughout all repetitions.
- Focus on a slow and controlled movement to maximize muscle engagement.
- Exhale as you press the weight up and inhale as you lower it back down.
- Avoid shrugging your shoulders; keep them relaxed to prevent neck strain.
Floor Dumbbell Press
The Floor Dumbbell Press is a strength training exercise that targets the chest, triceps, and shoulders. It is performed lying on the floor, which limits the range of motion and helps protect the shoulders while allowing for a focus on the pressing muscles. This exercise is ideal for building upper body strength and muscle mass.
Muscle focus
Step-by-step cues
- Lie flat on your back on the floor with your knees bent and feet flat.
- Hold a dumbbell in each hand with an overhand grip, palms facing forward.
- Position your upper arms on the floor at a 45-degree angle to your torso.
- Press the dumbbells upward until your arms are fully extended above your chest.
- Pause briefly at the top, then slowly lower the dumbbells back down until your upper arms touch the floor.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your elbows do not flare out excessively to avoid shoulder strain.
- Keep your core engaged throughout the movement to maintain stability.
- Control the weight during both the upward and downward phases to maximize muscle engagement.
- Focus on squeezing your chest muscles at the top of the movement for better activation.
- Start with lighter weights to perfect your form before progressing to heavier loads.
Barbell Incline Wide Grip Row
The Barbell Incline Wide Grip Row is a compound exercise targeting the upper back, specifically the rhomboids, trapezius, and rear deltoids. It also engages the biceps and forearms as secondary muscles. This exercise is performed on an incline bench to emphasize the upper portion of the back.
Muscle focus
Step-by-step cues
- Set an incline bench to a 30-45 degree angle.
- Position yourself face down on the bench with your chest supported and feet firmly planted on the ground.
- Grasp a barbell with a wide overhand grip, hands slightly wider than shoulder-width apart.
- Start with your arms fully extended and the barbell hanging straight down.
- Pull the barbell towards your chest by retracting your shoulder blades and bending your elbows.
- Pause briefly at the top of the movement, ensuring your shoulder blades are fully contracted.
- Slowly lower the barbell back to the starting position with controlled motion.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine throughout the exercise to prevent strain on your lower back.
- Focus on squeezing your shoulder blades together at the top of the movement for maximum contraction.
- Avoid using momentum; control the weight during both lifting and lowering phases.
- Keep your elbows slightly bent at the bottom of the movement to maintain tension on your muscles.
- Ensure your grip is secure but not overly tight to avoid unnecessary forearm fatigue.
Sunday
Full Rest
No lifting. Review your log and choose next week load increases.
Four-week progression
Nutrition guidance
- Aim for a modest daily energy surplus of roughly 150-300 kcal rather than uncontrolled bulking.
- Build each main meal around protein and target roughly 1.6-2.2 g of protein per kg of body weight per day.
- Place a useful share of carbohydrates before and after training to support performance and recovery.
- Keep fruit, vegetables, whole grains and healthy fats in the plan instead of relying on supplements.
Use these numbers as practical starting ranges, not medical prescriptions. Adjust for your health, body size and activity, and consult a qualified professional when needed.
