4-Week Push Pull Legs Strength and Size Plan: Progression Cycle 5
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.
High Low Cable Chest Fly
The High Low Cable Chest Fly is an isolation exercise targeting the pectoral muscles. It involves using a cable machine to perform a fly motion, starting with the cables positioned high above the shoulders and pulling them downwards in an arc towards the midline of the body. This movement emphasizes the lower portion of the chest.
Muscle focus
Step-by-step cues
- Set the pulleys on a cable machine to a high position above shoulder height.
- Attach D-handle attachments to each pulley.
- Stand in the center of the machine with feet shoulder-width apart, holding a handle in each hand.
- Step forward slightly to create tension in the cables, keeping a slight bend in your elbows.
- Position your arms out to the sides at shoulder height, palms facing forward.
- Exhale and bring your hands together in front of your body in a wide arc, maintaining the bend in your elbows.
- Squeeze your chest muscles at the peak of the movement.
- Inhale and slowly return to the starting position, controlling the weight throughout.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to maintain stability.
- Avoid locking out your elbows; maintain a slight bend to protect your joints.
- Focus on squeezing your chest muscles as you bring your hands together.
- Control the movement on both the concentric (bringing hands together) and eccentric (returning to start) phases.
- Adjust the weight so that you can perform each repetition with proper form without straining.
- Keep your movements slow and controlled to maximize muscle engagement.
Seated Barbell Shoulder Press
The Seated Barbell Shoulder Press is a compound exercise targeting the deltoid muscles, particularly the anterior deltoids, while also engaging the triceps and upper chest. This exercise is performed while seated, providing stability and allowing for greater focus on shoulder strength and hypertrophy.
Muscle focus
Step-by-step cues
- Sit on a bench with back support, ensuring your feet are flat on the floor for stability.
- Grip the barbell with an overhand grip slightly wider than shoulder-width apart.
- Lift the barbell off the rack and hold it at shoulder height with your elbows bent and aligned under your wrists.
- Engage your core and press the barbell overhead until your arms are fully extended but not locked out.
- Slowly lower the barbell back to the starting position at shoulder height.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your back pressed against the bench to prevent arching during the lift.
- Maintain a controlled motion throughout the exercise to maximize muscle engagement.
- Avoid locking out your elbows at the top of the movement to keep tension on the shoulders.
- Ensure your wrists remain straight and aligned with your forearms to reduce strain.
- Breathe out as you press the barbell up and breathe in as you lower it down.
Weighted Bench Dips
Weighted Bench Dips are a compound exercise targeting the triceps, shoulders, and chest. By adding weight, this exercise increases resistance, promoting muscle growth and strength. It is performed using a bench and additional weight, such as a plate or dumbbell, placed on the lap.
Muscle focus
Step-by-step cues
- Sit on the edge of a bench with your hands positioned next to your hips, fingers gripping the edge.
- Place your feet flat on the floor, knees bent at approximately 90 degrees.
- Have a partner place a weight plate or dumbbell on your lap for added resistance.
- Slide your hips off the bench, supporting your body with your arms extended.
- Lower your body by bending your elbows until they form a 90-degree angle.
- Press through your palms to extend your arms and lift your body back to the starting position.
- Repeat for the desired number of repetitions while maintaining control throughout the movement.
Technical tips
- Ensure that your elbows are pointing backward and not flaring out to maintain proper form.
- Keep your core engaged throughout the exercise to stabilize your body.
- Avoid locking out your elbows completely at the top of the movement to maintain tension on the triceps.
- Start with a lighter weight to master form before progressing to heavier loads.
- Maintain a controlled tempo; avoid bouncing at the bottom of the movement.
- Breath in as you lower yourself and exhale as you push back up.
Push-Up
The push-up is a bodyweight exercise that primarily targets the chest, triceps, and shoulders. It also engages the core and stabilizing muscles, making it a comprehensive upper body workout. Push-ups can be performed anywhere and are fundamental for building strength and endurance.
Muscle focus
Step-by-step cues
- Start in a plank position with your hands placed slightly wider than shoulder-width apart and your feet together. Your body should form a straight line from head to heels.
- Engage your core by pulling your belly button towards your spine to maintain a neutral spine position.
- Lower your body by bending your elbows, keeping them at a 45-degree angle to your torso. Descend until your chest nearly touches the floor.
- Pause briefly at the bottom, then push through your palms to extend your elbows and return to the starting position.
- Ensure that your body remains in a straight line throughout the movement without sagging or arching your back.
Technical tips
- Keep your elbows at a 45-degree angle to protect your shoulders and maximize chest engagement.
- Maintain a tight core throughout the exercise to prevent your hips from sagging.
- Focus on controlled movements; avoid bouncing off the floor at the bottom of the push-up.
- If you struggle with full push-ups, start with knee push-ups or incline push-ups to build strength.
- Breathe in as you lower yourself and exhale as you push back up.
Cable Rear Delt Fly (Reverse Fly)
The Cable Rear Delt Fly, also known as the Reverse Fly, is an isolation exercise targeting the rear deltoid muscles of the shoulders. It involves using a cable machine to provide constant tension throughout the movement, promoting muscle engagement and growth. This exercise is effective for improving shoulder stability and posture.
Muscle focus
Step-by-step cues
- Set the cable machine to a low position and attach single handles to each side.
- Stand in the center of the machine with feet shoulder-width apart, facing away from the machine.
- Grab each handle with opposite hands, crossing them in front of your body.
- With a slight bend in your elbows, pull the handles outward and backward in an arc motion until your arms are parallel to the floor.
- Squeeze your shoulder blades together at the peak of the movement.
- Slowly return to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to maintain stability.
- Avoid using momentum; focus on controlled movements to maximize muscle activation.
- Maintain a slight bend in your elbows to reduce strain on your joints.
- Ensure your shoulders are down and back to prevent neck strain.
- Focus on squeezing your shoulder blades together at the top of the movement for maximum contraction.
- Start with a lighter weight to perfect your form before increasing resistance.
Machine Triceps Extension
The Machine Triceps Extension is an isolation exercise targeting the triceps brachii muscle. It involves extending the elbows against resistance provided by a machine, allowing for controlled and focused engagement of the triceps. This exercise is ideal for building strength and mass in the triceps while minimizing involvement of other muscle groups.
Muscle focus
Step-by-step cues
- Adjust the seat height so that your upper arms are parallel to the floor when gripping the handles.
- Sit down and firmly plant your feet on the floor, ensuring your back is supported by the seat.
- Grip the handles with a neutral or overhand grip, depending on machine design.
- Start with your elbows bent at approximately 90 degrees.
- Extend your arms by pushing the handles forward until your elbows are fully extended but not locked.
- Pause briefly at the top of the movement to maximize contraction.
- Slowly return to the starting position by bending your elbows in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your elbows remain stationary throughout the movement to isolate the triceps effectively.
- Avoid using momentum; focus on a slow and controlled movement to maximize muscle engagement.
- Keep your core engaged and maintain a neutral spine to prevent unnecessary strain on your lower back.
- Adjust the weight appropriately; start with a lighter weight to perfect your form before increasing resistance.
- Breathe out as you extend your arms and inhale as you return to the starting position.
Barbell Floor Press
The Barbell Floor Press is a compound upper body exercise that targets the chest, triceps, and shoulders. It is performed by lying on the floor and pressing a barbell from chest level to arm's length above the torso. This exercise minimizes shoulder strain and emphasizes tricep engagement due to the limited range of motion.
Muscle focus
Step-by-step cues
- Lie on your back on the floor with your legs bent and feet flat.
- Position the barbell over your chest, gripping it slightly wider than shoulder-width apart.
- Engage your core and press your upper back into the floor.
- Lower the barbell until your upper arms touch the floor, keeping elbows at a 45-degree angle to your body.
- Pause briefly, then press the barbell back up to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core tight throughout the movement to stabilize your body.
- Ensure your wrists remain straight and aligned with your forearms to avoid strain.
- Focus on controlled movements; avoid bouncing the barbell off the floor.
- Maintain a consistent grip width to ensure balanced muscle activation.
- Use a spotter if lifting heavy to ensure safety during the exercise.
Tuesday
Pull
Pull muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Barbell Bent Over Row
The Barbell Bent Over Row is a compound exercise that targets the muscles of the upper back, including the latissimus dorsi, rhomboids, and trapezius, as well as the biceps and forearms. It involves bending at the hips while keeping the back straight to lift a barbell from the floor to the lower chest or upper abdomen.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart and grip the barbell with an overhand grip, hands slightly wider than shoulder-width.
- Bend your knees slightly and hinge at your hips, keeping your back straight and torso almost parallel to the floor.
- Engage your core and pull the barbell towards your lower chest or upper abdomen by retracting your shoulder blades and bending your elbows.
- Pause briefly at the top of the movement, then slowly lower the barbell back to the starting position with control.
- Repeat for the desired number of repetitions, maintaining proper form throughout.
Technical tips
- Keep your back straight and avoid rounding your shoulders to prevent injury.
- Focus on pulling with your back muscles rather than just using your arms.
- Maintain a neutral neck position by looking a few feet in front of you on the ground.
- Control the movement throughout to maximize muscle engagement and minimize momentum.
- Start with a lighter weight to ensure proper form before progressing to heavier loads.
TRX Biceps Curl
The TRX Biceps Curl is a suspension training exercise that targets the biceps muscles. It utilizes body weight and gravity to provide resistance, enhancing strength and muscle endurance. This exercise is performed using TRX straps, which allow for a range of motion and require core stability.
Muscle focus
Step-by-step cues
- Attach the TRX straps to a secure anchor point at an appropriate height.
- Stand facing the anchor point with your feet shoulder-width apart.
- Hold the TRX handles with an underhand grip, palms facing up.
- Lean back slightly, keeping your body straight and core engaged.
- Extend your arms fully in front of you, maintaining tension in the straps.
- Pull your body towards the anchor by bending your elbows, keeping your upper arms stationary.
- Continue curling until your hands are near your shoulders.
- Slowly extend your arms back to the starting position, maintaining control.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the TRX straps are securely anchored before starting the exercise.
- Keep your elbows close to your body throughout the movement to maximize bicep engagement.
- Maintain a straight line from head to heels by engaging your core and glutes.
- Control the movement on both the curl and extension phases to enhance muscle activation.
- Adjust your foot position to increase or decrease resistance: stepping forward reduces resistance, while stepping back increases it.
- Focus on squeezing the biceps at the top of the curl for maximum contraction.
- Breathe out as you curl up and inhale as you return to the starting position.
Farmer Walk
The Farmer Walk is a strength and conditioning exercise that involves walking while holding heavy weights in each hand. It primarily targets the forearms, grip strength, shoulders, traps, core, and legs. This exercise mimics the action of carrying heavy loads, making it functional and beneficial for overall strength development.
Muscle focus
Step-by-step cues
- Select a pair of heavy dumbbells or kettlebells that you can carry comfortably for a set distance or time.
- Stand with your feet shoulder-width apart and the weights resting at your sides.
- Engage your core muscles to maintain a straight posture.
- Lift the weights off the ground by extending your hips and knees while keeping your back straight.
- Begin walking forward at a steady pace, maintaining an upright posture and keeping your shoulders back.
- Continue walking for the desired distance or time, focusing on maintaining control over the weights.
- Once completed, carefully lower the weights back to the ground by bending your knees and hips.
Technical tips
- Start with lighter weights to perfect your form before progressing to heavier loads.
- Keep your head up and eyes forward to help maintain proper posture during the walk.
- Focus on squeezing your shoulder blades together to prevent rounding of the shoulders.
- Engage your core throughout the exercise to support your lower back and maintain stability.
- Breathe steadily and avoid holding your breath; exhale as you take steps forward.
- Ensure that you have enough space to walk safely without obstacles in your path.
- If you experience any discomfort in your lower back, reassess your form or reduce the weight.
Dumbbell Seal Row
The Dumbbell Lying Row on Rack is an upper body exercise targeting the back muscles, particularly the lats, rhomboids, and traps. This exercise involves lying face down on an elevated bench or rack while pulling dumbbells towards your torso, promoting muscle growth and strength in the upper back.
Muscle focus
Step-by-step cues
- Set an adjustable bench to a flat position and place it on a rack or platform high enough so that your arms can hang freely without touching the ground.
- Lie face down on the bench with your chest and stomach supported, allowing your arms to hang straight down.
- Grab a dumbbell in each hand with a neutral grip (palms facing each other).
- Engage your core and keep your body stable throughout the movement.
- Pull the dumbbells towards your torso by squeezing your shoulder blades together, keeping your elbows close to your body.
- Pause briefly at the top of the movement, ensuring maximum contraction of the back muscles.
- Slowly lower the dumbbells 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 hitting the floor with the dumbbells.
- Focus on squeezing your shoulder blades together at the top of the movement for maximum back engagement.
- Keep your neck in a neutral position to avoid strain; do not look up or down excessively.
- Maintain a controlled tempo during both lifting and lowering phases to maximize muscle tension.
- Avoid using momentum; rely on muscle strength to lift the weights.
- Start with lighter weights to master form before progressing to heavier dumbbells.
EZ-Bar Spider Curl
The EZ-Bar Spider Curl is an isolation exercise targeting the biceps brachii. It is performed using an EZ-bar while lying face down on an incline bench, allowing for a greater range of motion and increased muscle engagement. This exercise emphasizes the peak contraction of the biceps and minimizes shoulder involvement.
Muscle focus
Step-by-step cues
- Set an incline bench to approximately a 45-degree angle.
- Lie face down on the bench with your chest supported and feet firmly planted on the ground.
- Grip the EZ-bar with an underhand grip (palms facing up), hands shoulder-width apart.
- Let your arms hang straight down, perpendicular to the floor.
- Keeping your elbows stationary, curl the bar upwards by contracting your biceps.
- Continue curling until your forearms are vertical or slightly past vertical for maximum contraction.
- Pause briefly at the top of the movement, squeezing your biceps.
- Slowly lower the bar back to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your elbows remain fixed and do not move forward during the curl to maintain focus on the biceps.
- Use a controlled tempo to maximize muscle tension throughout the movement.
- Avoid swinging or using momentum; focus on isolating the biceps.
- Select a weight that allows you to perform all repetitions with proper form.
- Keep your core engaged to maintain stability on the incline bench.
- Exhale as you curl the bar up and inhale as you lower it back down.
One-Arm Dumbbell Supination
The One-Arm Dumbbell Supination is an isolation exercise targeting the biceps brachii, specifically focusing on the supination function of the forearm. This exercise enhances the peak of the bicep by emphasizing the rotational movement of the wrist, which is crucial for full bicep contraction.
Muscle focus
Step-by-step cues
- Sit on a bench with your feet flat on the floor, holding a dumbbell in one hand with a neutral grip (palm facing inward).
- Rest your elbow on your thigh or keep it close to your torso for stability.
- Start with your arm fully extended and the dumbbell at thigh level.
- Slowly curl the dumbbell upward while simultaneously rotating your wrist so that your palm faces upward at the top of the movement.
- Pause briefly at the top, ensuring maximum contraction of the bicep.
- Lower the dumbbell back to the starting position with control, rotating your wrist back to a neutral position.
- Repeat for the desired number of repetitions before switching arms.
Technical tips
- Focus on smooth and controlled movements to maximize muscle engagement and reduce injury risk.
- Keep your elbow stationary throughout the exercise to isolate the biceps effectively.
- Use a lighter weight to maintain proper form and ensure full range of motion during supination.
- Engage your core to maintain stability and prevent swaying during the exercise.
- Exhale as you lift and supinate the dumbbell, and inhale as you lower it back down.
One-Arm Lever High Row
The One-Arm Lever High Row is a unilateral exercise targeting the upper back, specifically the latissimus dorsi, rhomboids, and trapezius muscles. It utilizes a lever machine to provide resistance, allowing for controlled movement and focus on muscle contraction. This exercise helps in improving muscle symmetry and strength in the upper body.
Muscle focus
Step-by-step cues
- Adjust the seat height of the lever machine so that the handle is at shoulder level when seated.
- Sit down and brace your feet firmly on the footrest or floor.
- Grasp the handle with one hand using a neutral grip (palm facing inward).
- Keep your chest pressed against the pad and maintain a straight back.
- Pull the handle towards your torso by retracting your shoulder blade and bending your elbow.
- Pause briefly at the peak contraction while squeezing your back muscles.
- Slowly extend your arm to return to the starting position, maintaining control throughout.
- Complete the desired number of repetitions before switching to the other arm.
Technical tips
- Focus on pulling with your back muscles rather than your arm to maximize engagement.
- Keep your core tight to prevent unnecessary movement or twisting during the exercise.
- Maintain a slow and controlled tempo, especially during the eccentric phase when lowering the weight.
- Ensure that your shoulder blade moves naturally with each repetition to enhance muscle activation.
- Avoid locking out your elbow completely at the end of each repetition to keep tension on the muscles.
- Use a full range of motion for optimal muscle development and flexibility.
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.
Sumo Deadlift
The Sumo Deadlift is a compound exercise that primarily targets the muscles of the posterior chain, including the glutes, hamstrings, and lower back, while also engaging the quadriceps and adductors. This variation of the deadlift involves a wider stance and a more upright torso compared to the conventional deadlift, which can reduce stress on the lower back and allow for greater emphasis on hip mobility and strength.
Muscle focus
Step-by-step cues
- Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
- Position yourself close to the barbell so that it is over the middle of your feet.
- Bend at the hips and knees to lower your body, keeping your chest up and back straight.
- Grip the barbell with both hands inside your knees, using a double overhand or mixed grip.
- Engage your core and pull your shoulders back before initiating the lift.
- Push through your heels and extend your hips and knees to lift the barbell, keeping it close to your body.
- Stand fully upright with shoulders back at the top of the lift.
- Lower the barbell back to the ground in a controlled manner by bending at the hips and knees.
Technical tips
- Focus on keeping your chest up and back straight throughout the movement to prevent injury.
- Ensure that your knees track in line with your toes as you lift to maintain proper form.
- Engage your core muscles before lifting to stabilize your spine and improve power transfer.
- Start with lighter weights to master form before progressing to heavier loads.
- Use a mixed grip if necessary to improve grip strength and control over heavier weights.
- Maintain a neutral head position by looking forward or slightly down during the lift.
Glutes Roll
The Glutes Roll is a self-myofascial release exercise targeting the gluteal muscles. It involves using a foam roller to apply pressure to the glutes, helping to release tension, improve flexibility, and enhance muscle recovery.
Muscle focus
Step-by-step cues
- Sit on the floor with your legs extended and place a foam roller under your glutes.
- Bend your knees and place your feet flat on the floor.
- Cross your right ankle over your left knee to target the right glute.
- Place your hands on the floor behind you for support.
- Shift your weight onto the right glute and slowly roll back and forth from the top of the glute to the bottom.
- Continue rolling for 30-60 seconds, focusing on any tight or tender areas.
- Switch sides by crossing your left ankle over your right knee and repeat the process for the left glute.
Technical tips
- Maintain a steady pace while rolling to effectively target muscle tension.
- If you find a particularly tight spot, pause and hold pressure for 20-30 seconds to help release tension.
- Keep your core engaged to maintain stability during the exercise.
- Breathe deeply and relax your muscles as much as possible while rolling.
- Adjust the pressure by shifting more or less of your body weight onto the foam roller.
Standing Cable Ab Crunch
The Standing Cable Ab Crunch is an isolation exercise targeting the abdominal muscles, specifically the rectus abdominis. It involves using a cable machine to provide resistance, allowing for controlled and effective engagement of the core muscles.
Muscle focus
Step-by-step cues
- Attach a rope handle to the high pulley of a cable machine.
- Stand facing the machine with feet shoulder-width apart, holding the rope with both hands.
- Step back slightly to create tension in the cable, and position your hands at the sides of your head.
- Engage your core and slightly bend your knees.
- Exhale as you contract your abs, pulling your elbows down towards your thighs while keeping your lower body stable.
- Pause briefly at the bottom of the movement, ensuring maximum contraction of the abs.
- Inhale as you slowly return to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your elbows close to your head throughout the exercise to maintain proper form.
- Focus on using your abdominal muscles to pull down rather than relying on arm strength.
- Maintain a slight bend in your knees to help stabilize your body during the movement.
- Avoid pulling with your arms; instead, initiate the movement from your core.
- Control the movement on both the way down and up to maximize muscle engagement.
- Ensure that you are breathing out during the crunch and inhaling as you return to start.
Barbell Split Squat
The Barbell Split Squat is a unilateral lower body exercise targeting the quadriceps, hamstrings, glutes, and calves. It involves stepping one foot forward and lowering the hips while keeping the torso upright, using a barbell placed across the upper back for resistance. This exercise enhances balance, coordination, and strength in the legs.
Muscle focus
Step-by-step cues
- Begin by placing a barbell across your upper back, gripping it slightly wider than shoulder-width apart.
- Stand with your feet hip-width apart and step one foot forward into a staggered stance.
- Lower your hips by bending both knees until the back knee nearly touches the ground.
- Ensure the front knee is aligned over the ankle and does not extend past the toes.
- Push through the heel of the front foot to return to the starting position.
- Repeat for the desired number of repetitions before switching legs.
Technical tips
- Maintain an upright torso throughout the movement to prevent leaning forward.
- Engage your core to stabilize your body and maintain balance.
- Focus on driving through the heel of the front foot to maximize glute activation.
- Keep your gaze forward to help maintain proper posture and alignment.
- Start with a lighter weight to master form before progressing to heavier loads.
- Ensure even distribution of weight on both feet during the descent.
Hip Hinge
The hip hinge is a fundamental movement pattern essential for exercises like deadlifts and kettlebell swings. It involves bending at the hips while maintaining a neutral spine, allowing for efficient load transfer and minimizing stress on the lower back.
Muscle focus
Step-by-step cues
- Stand with feet hip-width apart, toes pointing forward.
- Engage your core to stabilize your spine.
- Begin the movement by pushing your hips back as if reaching them toward a wall behind you.
- Keep your knees slightly bent and maintain a neutral spine throughout the movement.
- Lower your torso until you feel a stretch in your hamstrings, keeping your chest open and shoulders back.
- Reverse the motion by driving through your heels and extending your hips to return to the starting position.
Technical tips
- Focus on moving from the hips rather than bending at the waist.
- Keep your weight balanced over your midfoot to heels to maintain stability.
- Ensure your back remains flat and avoid rounding your shoulders.
- Practice in front of a mirror to monitor form and alignment.
- Start with bodyweight to master the technique before adding resistance.
Bicycle Crunches
Bicycle Crunches are a core exercise targeting the rectus abdominis and obliques. This dynamic movement mimics a pedaling motion while engaging the abdominal muscles, promoting strength and endurance in the core region.
Muscle focus
Step-by-step cues
- Lie flat on your back on a mat with your lower back pressed to the ground.
- Place your hands behind your head, elbows wide, without pulling on your neck.
- Lift your knees to a 90-degree angle, keeping your feet off the ground.
- Engage your core and lift your shoulder blades off the mat.
- Simultaneously extend your right leg out while bringing your right elbow towards your left knee.
- Switch sides by extending your left leg and bringing your left elbow towards your right knee.
- Continue alternating sides in a controlled manner, simulating a pedaling motion.
- Perform for the desired number of repetitions or time.
Technical tips
- Focus on slow and controlled movements to maximize muscle engagement.
- Keep your lower back pressed against the mat to avoid strain.
- Avoid pulling on your neck with your hands; use your core to lift.
- Ensure that your elbows stay wide and do not collapse inward.
- Maintain steady breathing throughout the exercise for better endurance.
- Visualize pedaling a bicycle to help coordinate the movement.
Dumbbell Goblet Squat
The Dumbbell Goblet Squat is a compound lower-body exercise that primarily targets the quadriceps, glutes, and hamstrings. It involves holding a dumbbell close to the chest with both hands while performing a squat, promoting core stability and improving overall squat form.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, toes slightly pointed out.
- Hold a dumbbell vertically with both hands under the top weight, keeping it close to your chest.
- Engage your core and keep your chest up.
- Initiate the movement by pushing your hips back and bending your knees to lower into a squat.
- Descend until your thighs are at least parallel to the ground, ensuring knees track over toes.
- Press through your heels to return to the starting position, maintaining an upright torso throughout.
- Repeat for the desired number of repetitions.
Technical tips
- Keep the dumbbell close to your body to maintain balance and reduce strain on your back.
- Focus on keeping your chest up and shoulders back to prevent rounding of the spine.
- Engage your core throughout the movement to enhance stability and control.
- Ensure that your knees do not cave inward during the squat; they should align with your toes.
- Breathe in as you lower into the squat and exhale as you push back up.
- Start with a lighter weight to perfect form before progressing to heavier dumbbells.
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.
Resistance Band Push-Up
The Resistance Band Push-Up is a variation of the traditional push-up that incorporates a resistance band to increase the intensity and engage the chest, triceps, and shoulders more effectively. This exercise enhances upper body strength and stability by adding variable resistance throughout the movement.
Muscle focus
Step-by-step cues
- Anchor a resistance band around your upper back, holding the ends of the band in each hand.
- Assume a push-up position with your hands slightly wider than shoulder-width apart and feet together or slightly apart for stability.
- Ensure your body forms a straight line from head to heels, engaging your core and glutes.
- Lower your body towards the ground by bending your elbows, keeping them at a 45-degree angle relative to your torso.
- Pause briefly when your chest is just above the floor.
- Push through your palms to extend your arms and return to the starting position, maintaining tension in the band throughout the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Choose a resistance band that provides enough tension to challenge you but allows you to maintain proper form.
- Keep your elbows slightly tucked in rather than flaring them out to protect your shoulders.
- Focus on maintaining a straight line from head to heels by engaging your core muscles throughout the exercise.
- Control the movement both on the way down and up to maximize muscle engagement and effectiveness.
- If you're new to this exercise, start with fewer repetitions and gradually increase as you build strength.
- Ensure that the resistance band is securely anchored around your back to prevent it from slipping during the exercise.
Incline Bench Dumbbell Wide Row
The Incline Bench Dumbbell Wide Row is an upper body exercise targeting the upper back, shoulders, and biceps. It involves pulling dumbbells towards your torso while lying face down on an incline bench, emphasizing the rear deltoids, rhomboids, and trapezius muscles. This exercise helps improve posture and upper back strength.
Muscle focus
Step-by-step cues
- Set an incline bench to a 30-45 degree angle.
- Hold a dumbbell in each hand with a neutral grip (palms facing each other).
- Lie face down on the bench with your chest supported and feet firmly on the ground.
- Extend your arms straight down towards the floor.
- Engage your core and keep your back straight throughout the movement.
- Pull the dumbbells up towards your sides by retracting your shoulder blades and bending your elbows.
- Pause briefly at the top of the movement, squeezing your shoulder blades together.
- Slowly lower the dumbbells back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the bench is stable and set at a comfortable angle for your body.
- Focus on squeezing your shoulder blades together at the top of the movement to maximize muscle engagement.
- Keep your neck in a neutral position to avoid strain.
- Use a controlled motion to prevent using momentum, which can reduce effectiveness and increase injury risk.
- Start with lighter weights to master form before progressing to heavier dumbbells.
- Maintain a slight bend in your elbows throughout the exercise to protect your joints.
Dumbbell Poliquin Lateral Raise
The Poliquin Raise is an advanced shoulder exercise targeting the lateral deltoids, enhancing shoulder width and definition. It involves controlled lateral arm movements with a focus on maintaining tension throughout the range of motion. This exercise is typically performed with dumbbells and requires proper form to prevent injury and maximize effectiveness.
Muscle focus
Step-by-step cues
- Stand upright with feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Engage your core and keep your back straight throughout the exercise.
- With a slight bend in your elbows, raise your arms laterally until they are parallel to the floor.
- Pause briefly at the top of the movement, ensuring your wrists are in line with your shoulders.
- Slowly lower the dumbbells back to the starting position, maintaining control.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on using your shoulder muscles to lift the weights, not momentum.
- Keep your movements slow and controlled to maximize muscle engagement.
- Avoid shrugging your shoulders during the lift to isolate the lateral deltoids.
- Start with lighter weights to perfect your form before progressing to heavier loads.
- Maintain a slight bend in your elbows throughout the exercise to reduce joint strain.
Bench Press With Resistance Band
The Bench Press With Resistance Band is a variation of the traditional bench press exercise that incorporates resistance bands to increase tension throughout the movement. This exercise targets the pectoral muscles, triceps, and anterior deltoids, enhancing strength and stability in the upper body.
Muscle focus
Step-by-step cues
- Secure a resistance band around the base of a bench or under your back, ensuring equal tension on both sides.
- Lie flat on the bench with your feet firmly planted on the ground.
- Grip the barbell with hands slightly wider than shoulder-width apart, ensuring the resistance band is positioned evenly across your palms.
- Unrack the barbell and position it directly above your chest with arms fully extended.
- Lower the barbell slowly to your chest, maintaining control and keeping elbows at a 45-degree angle to your body.
- Press the barbell back up to the starting position by extending your arms fully, engaging your chest and triceps.
- Repeat for the desired number of repetitions, maintaining consistent form throughout.
Technical tips
- Ensure the resistance band is securely anchored to prevent slippage during the exercise.
- Focus on a controlled tempo; avoid bouncing the bar off your chest.
- Keep your core engaged to maintain stability and prevent arching of the lower back.
- Adjust the resistance band tension to match your strength level for optimal results.
- Breathe out as you press the barbell up and inhale as you lower it down.
- Warm up adequately before performing this exercise to prevent injury.
Pull-Up Neutral Grip
The Pull-Up Neutral Grip is a compound upper body exercise targeting the back, shoulders, and arms. It involves pulling your body up using a bar with palms facing each other, which reduces strain on the shoulders and wrists compared to other pull-up variations.
Muscle focus
Step-by-step cues
- Stand under a pull-up bar with neutral grip handles.
- Jump or step up to grab the handles with palms facing each other, arms fully extended.
- Engage your core and pull your shoulder blades down and back.
- Pull yourself up until your chin is above the bar, keeping elbows close to your body.
- Pause briefly at the top of the movement.
- Lower yourself in a controlled manner until arms are fully extended again.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure a full range of motion by fully extending your arms at the bottom.
- Keep your core tight throughout the movement to prevent swinging.
- Focus on pulling with your back muscles rather than just your arms.
- Maintain a steady, controlled pace to maximize muscle engagement.
- If you're unable to perform a full pull-up, use resistance bands for assistance or try negative pull-ups.
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.
