4-Week Push Pull Legs Strength and Size Plan: Progression Cycle 6
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.
Bird Dog Push-Up
The Bird Dog Push Up is a compound exercise that combines the traditional push-up with the bird dog movement. This exercise targets the core, chest, shoulders, and triceps while also improving balance and stability. It is an advanced variation that requires coordination and strength.
Muscle focus
Step-by-step cues
- Start in a high plank position with your hands placed shoulder-width apart and your body forming a straight line from head to heels.
- Perform a standard push-up by lowering your chest towards the floor, keeping elbows at a 45-degree angle.
- As you push back up to the starting position, simultaneously lift your right arm and left leg off the ground, extending them straight out in front of you and behind you respectively.
- Hold this position briefly, ensuring your body remains stable and aligned.
- Return your arm and leg to the starting position as you prepare for the next repetition.
- Alternate sides with each push-up, lifting the opposite arm and leg.
Technical tips
- Engage your core throughout the exercise to maintain stability and prevent sagging hips.
- Focus on controlled movements rather than speed to enhance balance and coordination.
- Keep your gaze slightly ahead of you to maintain a neutral neck position.
- If balance is challenging, practice the bird dog movement separately before combining it with push-ups.
- Ensure your body forms a straight line during the plank position to maximize effectiveness.
- Breathe steadily throughout the exercise, exhaling as you push up and inhale as you lower down.
One-Arm Cable Lateral Raise
The Single Arm Cable Side Lateral Raise is an isolation exercise targeting the lateral deltoid muscles. It involves lifting a cable handle to the side of the body, focusing on shoulder abduction. This exercise helps in building shoulder width and improving shoulder stability.
Muscle focus
Step-by-step cues
- Stand sideways to a cable machine with your feet shoulder-width apart.
- Set the pulley to the lowest position and attach a single handle.
- Grasp the handle with the hand furthest from the machine, keeping your arm straight and close to your body.
- Engage your core and maintain a slight bend in your knees.
- Slowly lift the handle out to the side until your arm is parallel to the floor.
- Pause briefly at the top of the movement, ensuring you feel the contraction in your shoulder.
- Lower the handle back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions before switching arms.
Technical tips
- Keep your movements slow and controlled to maximize muscle engagement.
- Avoid using momentum; focus on using your shoulder muscles to lift the weight.
- Maintain a slight bend in your elbow throughout the exercise to reduce joint strain.
- Ensure your torso remains upright and stable, avoiding any leaning or twisting.
- Start with a lighter weight to master form before progressing to heavier loads.
- Breathe out as you lift the weight and inhale as you lower it back down.
Close Grip Incline Dumbbell Bench Press
The close grip incline dumbbell chest press is a compound exercise targeting the upper portion of the pectoral muscles, triceps, and anterior deltoids. By using a close grip, this variation emphasizes the triceps while also engaging the chest and shoulders. Performing this exercise on an incline bench further targets the upper chest.
Muscle focus
Step-by-step cues
- Set an incline bench to a 30-45 degree angle.
- Sit on the bench with a dumbbell in each hand, resting them on your thighs.
- Lie back on the bench and bring the dumbbells to shoulder height with palms facing each other.
- Position your feet flat on the floor for stability.
- Press the dumbbells upward by extending your elbows until your arms are fully extended above your chest.
- Pause briefly at the top, ensuring your arms are straight but not locked.
- Slowly lower the dumbbells back to the starting position at shoulder height.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your elbows close to your body throughout the movement to maximize tricep engagement.
- Maintain a controlled motion; avoid using momentum to lift the weights.
- Ensure your back remains flat against the bench to prevent strain.
- Focus on squeezing your chest muscles at the top of the movement for better activation.
- Start with lighter weights to master form before progressing to heavier loads.
Incline Dumbbell Chest Fly
The Incline Dumbbell Fly is an isolation exercise targeting the pectoral muscles, specifically the upper chest. It involves lying on an incline bench and moving dumbbells in a wide arc to engage the chest muscles effectively. This exercise helps in developing the upper portion of the pectoralis major, enhancing chest definition and strength.
Muscle focus
Step-by-step cues
- Set an incline bench to a 30-45 degree angle.
- Sit on the bench with a dumbbell in each hand, resting them on your thighs.
- Lie back on the bench and lift the dumbbells above your chest with palms facing each other.
- Slightly bend your elbows and lower the dumbbells in a wide arc until you feel a stretch in your chest.
- Keep your elbows slightly bent throughout the movement to protect your joints.
- Bring the dumbbells back up in a controlled manner to the starting position, squeezing your chest at the top.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your back is firmly pressed against the bench to maintain stability.
- Control the movement; avoid letting gravity pull the weights down too quickly.
- Focus on feeling a stretch in your chest rather than how far you can lower the dumbbells.
- Keep your core engaged to support your lower back during the exercise.
- Exhale as you lift the dumbbells and inhale as you lower them.
- Avoid locking out your elbows at the top of the movement to maintain tension on the chest.
Alternate Bent Over Dumbbell Reverse Fly
The Alternate Bent Over Dumbbell Reverse Fly is an isolation exercise targeting the rear deltoids, upper back, and rhomboids. It involves bending at the hips while maintaining a neutral spine and lifting dumbbells laterally in an alternating fashion.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip.
- Hinge at the hips to bend forward until your torso is almost parallel to the floor, keeping your back straight and knees slightly bent.
- Let your arms hang down naturally with a slight bend in the elbows.
- Engage your core and lift one dumbbell out to the side, keeping your elbow slightly bent, until it reaches shoulder height.
- Lower the dumbbell back to the starting position while simultaneously lifting the opposite dumbbell.
- Continue alternating sides for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the movement to maintain stability.
- Avoid using momentum; focus on controlled movements to isolate the target muscles.
- Maintain a slight bend in the elbows to reduce strain on the joints.
- Ensure your back remains flat and avoid rounding your shoulders.
- Breathe out as you lift the dumbbell and inhale as you lower it.
- Start with lighter weights to master form before progressing to heavier loads.
Overhead Cable Triceps Exstension (bar)
The Overhead Cable Triceps Extension (bar) is an isolation exercise targeting the triceps brachii. It involves extending the arms overhead while holding a bar attached to a cable machine, effectively working the long head of the triceps. This exercise helps in building strength and muscle definition in the upper arms.
Muscle focus
Step-by-step cues
- Attach a straight bar to the high pulley of a cable machine.
- Stand facing away from the machine, grasping the bar with both hands using an overhand grip.
- Step forward slightly to create tension in the cable, and position your feet shoulder-width apart.
- Raise the bar overhead, keeping your elbows close to your head and your core engaged.
- Inhale and slowly lower the bar behind your head by bending your elbows, maintaining a controlled motion.
- Exhale and extend your arms back to the starting position by straightening your elbows, ensuring full contraction of the triceps.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your elbows stationary and close to your head throughout the movement to maximize triceps engagement.
- Maintain a slight bend in your knees for better balance and stability.
- Engage your core muscles to prevent arching of the lower back during the exercise.
- Use a weight that allows you to perform the exercise with proper form for all repetitions.
- Focus on slow and controlled movements to enhance muscle activation and reduce injury risk.
- Avoid locking out your elbows completely at the top of the movement to maintain tension on the triceps.
Ring Dips
Ring dips are a compound upper body exercise performed using gymnastic rings. This exercise primarily targets the triceps, chest, and shoulders, while also engaging the core for stabilization. The instability of the rings increases the difficulty, requiring greater muscle activation and control.
Muscle focus
Step-by-step cues
- Adjust the gymnastic rings to a height where you can comfortably reach them while standing.
- Grip the rings firmly with your palms facing inward and arms fully extended.
- Lift your feet off the ground, supporting your body weight with straight arms.
- Engage your core and maintain a neutral spine throughout the movement.
- Slowly lower your body by bending your elbows until your shoulders are below your elbows.
- Pause briefly at the bottom of the movement.
- Press through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that the rings are set at a height that allows for full range of motion without touching the ground.
- Keep your elbows close to your body to maximize triceps engagement and reduce shoulder strain.
- Focus on controlled movements to maintain balance and prevent swinging.
- If you're new to ring dips, consider using a resistance band for assistance or performing negative reps to build strength.
- Maintain a tight core throughout the exercise to stabilize your body and prevent excessive swaying.
- Breathe in as you lower yourself and exhale as you push back up to optimize performance.
Tuesday
Pull
Pull muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Pendlay Row
The Pendlay Row is a barbell exercise that targets the upper back, lats, and traps. It emphasizes strict form and explosive power from a dead stop position, making it an effective movement for building strength and muscle mass in the back.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart and position a loaded barbell on the floor in front of you.
- Bend at the hips and knees to lower your torso until it is nearly parallel to the ground, maintaining a neutral spine.
- Grip the barbell with an overhand grip, slightly wider than shoulder-width.
- Engage your core and retract your shoulder blades.
- Lift the barbell explosively from the floor to your lower chest, keeping your elbows close to your body.
- Pause briefly at the top of the movement, then lower the barbell back to the floor under control.
- Reset your position and repeat for the desired number of repetitions.
Technical tips
- Ensure your back remains flat throughout the movement to avoid injury.
- Keep your head in a neutral position by looking slightly ahead on the ground.
- Focus on pulling with your elbows rather than your hands to engage your back muscles more effectively.
- Use a controlled motion when lowering the barbell to maintain tension in the muscles.
- Start with a lighter weight to perfect your form before progressing to heavier loads.
- Maintain a strong core engagement to stabilize your body during each rep.
Double Dumbbell Preacher Curl
The Double Dumbbell Preacher Curl is an isolation exercise targeting the biceps brachii. It is performed using a preacher bench and two dumbbells, allowing for controlled movement and effective muscle engagement. This exercise emphasizes the peak contraction of the biceps and helps in developing the lower part of the muscle.
Muscle focus
Step-by-step cues
- Sit on a preacher bench with your chest pressed against the pad and your arms extended over it.
- Hold a dumbbell in each hand with an underhand grip, palms facing up.
- Start with your arms fully extended but not locked out.
- Curl the dumbbells upward by bending your elbows, keeping your upper arms stationary against the pad.
- Continue lifting until your biceps are fully contracted and the dumbbells are at shoulder level.
- Pause briefly at the top of the movement for maximum contraction.
- Slowly lower the dumbbells back to the starting position, maintaining control throughout.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your elbows remain fixed on the pad to isolate the biceps effectively.
- Focus on a slow and controlled movement to maximize muscle tension.
- Avoid swinging or using momentum to lift the weights.
- Keep a slight bend in your elbows at the bottom to maintain tension on the biceps.
- Exhale as you lift the weights and inhale as you lower them.
- Adjust the seat height so that your armpits are comfortably resting at the top of the pad.
Barbell Reverse Grip Forearm Curl
The Barbell Reverse Grip Forearm Curl targets the forearm extensors, focusing on the muscles responsible for wrist extension. This exercise enhances grip strength and forearm development, crucial for overall arm strength and stability.
Muscle focus
Step-by-step cues
- Stand upright with feet shoulder-width apart, holding a barbell with an overhand grip (palms facing down).
- Position your hands shoulder-width apart on the barbell.
- Keep your elbows close to your torso and allow the barbell to hang at arm's length in front of you.
- Inhale and slowly curl the barbell upwards by extending your wrists, keeping your forearms stationary.
- Pause briefly at the top of the movement, ensuring maximum contraction in the forearms.
- Exhale and gradually lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a firm grip on the barbell throughout the exercise to maximize engagement of the forearm muscles.
- Focus on controlled movements to prevent using momentum and ensure proper muscle activation.
- Keep your elbows stationary to isolate the forearm muscles effectively.
- Avoid using excessive weight that compromises form; prioritize technique over load.
- Incorporate this exercise into your routine to improve grip strength, which is beneficial for other lifts.
Australian Pull-Up Underhand Grip
The Australian Pull-Up Underhand Grip, also known as an inverted row with a supine grip, is a bodyweight exercise targeting the upper back, biceps, and forearms. It involves pulling your chest towards a bar while your body remains in a horizontal position, with feet on the ground and palms facing you.
Muscle focus
Step-by-step cues
- Set a bar at waist height on a squat rack or Smith machine.
- Lie under the bar with your chest directly beneath it.
- Grab the bar with an underhand grip, hands shoulder-width apart.
- Extend your legs out in front of you, keeping your heels on the ground.
- Engage your core and keep your body in a straight line from head to heels.
- Pull your chest towards the bar by bending your elbows and squeezing your shoulder blades together.
- Pause briefly at the top of the movement when your chest touches the bar.
- Lower yourself back to the starting position with control.
Technical tips
- Ensure your body forms a straight line from head to heels throughout the exercise.
- Keep your elbows close to your body as you pull up to engage the biceps effectively.
- Focus on squeezing your shoulder blades together at the top of the movement for maximum back engagement.
- Control the descent to maintain tension in the muscles and prevent injury.
- If you find it too difficult, bend your knees to reduce the load or raise the bar higher.
- To increase difficulty, elevate your feet on a bench or platform.
Wide Grip Standing Barbell Curl
The Wide Grip Standing Barbell Curl is an isolation exercise targeting the biceps brachii, particularly emphasizing the short head due to the wide grip. This exercise helps in building overall arm strength and muscle mass, enhancing the peak of the biceps.
Muscle focus
Step-by-step cues
- Stand upright with your feet shoulder-width apart, holding a barbell with a wide grip, palms facing forward.
- Ensure your grip is wider than shoulder-width to target the short head of the biceps.
- Keep your elbows close to your torso and maintain a slight bend in your knees for stability.
- Curl the barbell upwards by contracting your biceps, keeping your upper arms stationary.
- Continue lifting until your biceps are fully contracted and the bar is at shoulder level.
- Pause briefly at the top of the movement, squeezing your biceps.
- Slowly lower the barbell back to the starting position, maintaining control throughout the descent.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on keeping your elbows stationary to maximize bicep engagement.
- Avoid swinging or using momentum; control the movement for better muscle activation.
- Exhale as you lift the barbell and inhale as you lower it.
- Keep your core engaged throughout the exercise to maintain proper posture.
- Start with a lighter weight to perfect your form before progressing to heavier loads.
Barbell Wrist Curl
Barbell Wrist Curls are an isolation exercise targeting the forearm flexors. This exercise is performed by curling a barbell using only the wrist joint, which helps in strengthening and building endurance in the forearms.
Muscle focus
Step-by-step cues
- Sit on a bench with your feet flat on the floor and your knees bent at a 90-degree angle.
- Hold a barbell with an underhand grip (palms facing up) and rest your forearms on your thighs, allowing your wrists to hang over the edge of your knees.
- Start with your wrists in a neutral position, then slowly curl the barbell upwards by flexing your wrists.
- Pause briefly at the top of the movement, ensuring maximum contraction of the forearm muscles.
- Lower the barbell back to the starting position in a controlled manner, allowing your wrists to extend fully.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your forearms stationary throughout the exercise to isolate the wrist flexors effectively.
- Use a lighter weight to focus on form and control rather than lifting heavy.
- Perform the movement slowly to maximize muscle engagement and reduce momentum.
- Ensure a full range of motion by fully extending and flexing your wrists during each repetition.
- Maintain a firm grip on the barbell to prevent it from slipping during the exercise.
Double Dumbbell Bent Over Row
The Double Dumbbell Bent Over Row is a compound exercise targeting the upper back, shoulders, and arms. It involves bending at the hips while maintaining a neutral spine to lift two dumbbells towards the torso. This exercise enhances muscle strength and endurance in the back and improves posture.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and core engaged.
- Let the dumbbells hang at arm's length below your shoulders, palms facing each other.
- Pull the dumbbells towards your torso by bending your elbows and squeezing your shoulder blades together.
- Pause briefly at the top of the movement, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your back flat and avoid rounding your shoulders to prevent strain.
- Engage your core throughout the exercise to maintain stability.
- Focus on squeezing your shoulder blades together at the top of each rep for maximum contraction.
- Control the movement; avoid using momentum to lift the weights.
- Start with lighter weights to ensure proper form before progressing to heavier dumbbells.
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.
Dumbbell Lying Leg Curl
The Dumbbell Lying Leg Curl is an isolation exercise targeting the hamstrings. It involves lying face down on a bench and using a dumbbell held between the feet to perform leg curls. This exercise helps in strengthening and toning the hamstrings, improving knee stability, and enhancing overall lower body muscle balance.
Muscle focus
Step-by-step cues
- Lie face down on a flat bench with your legs fully extended off the end.
- Place a dumbbell securely between your feet, holding it with the arches.
- Keep your hips pressed against the bench and your core engaged.
- Slowly curl the dumbbell upward by bending your knees, bringing your heels towards your glutes.
- Pause at the top of the movement, ensuring maximum contraction in the hamstrings.
- Lower the dumbbell back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that the dumbbell is securely held between your feet to prevent it from slipping.
- Focus on slow and controlled movements to maximize muscle engagement.
- Keep your hips pressed against the bench to avoid using momentum.
- Engage your core throughout the exercise to maintain stability.
- Avoid locking out your knees at the bottom of the movement to keep tension on the hamstrings.
- Start with a lighter weight to master form before progressing to heavier dumbbells.
Mini Band Glute Bridge
The Mini Band Glute Bridge is an effective lower body exercise targeting the gluteal muscles, hamstrings, and core. By using a mini resistance band placed above the knees, this variation increases muscle activation and stability demands.
Muscle focus
Step-by-step cues
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place a mini resistance band just above your knees.
- Engage your core and press your lower back into the floor.
- Push through your heels to lift your hips towards the ceiling, squeezing your glutes at the top of the movement.
- Ensure your body forms a straight line from shoulders to knees at the peak of the bridge.
- Hold for a moment at the top, then slowly lower your hips back to the starting position without letting them touch the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to protect your lower back.
- Focus on squeezing your glutes as you lift and lower your hips.
- Avoid arching your back; maintain a neutral spine position.
- Ensure that your knees remain aligned with your toes and do not cave inward.
- Control the movement both on the way up and down for maximum effectiveness.
- Start with a lighter resistance band if you're new to this exercise and progress as you build strength.
L-Sit
The L-Sit is a challenging isometric exercise that targets the core, hip flexors, and shoulders. It involves holding your body off the ground while maintaining a seated position with legs extended straight out in front of you. This exercise requires significant strength and stability, making it ideal for building core endurance and improving overall body control.
Muscle focus
Step-by-step cues
- Sit on the floor with your legs extended in front of you and your hands placed on the ground beside your hips.
- Engage your core muscles and press your hands firmly into the ground to lift your body off the floor.
- Keep your legs straight and parallel to the ground, forming an 'L' shape with your body.
- Hold this position for as long as possible, maintaining steady breathing throughout.
- Lower yourself back to the starting position with control.
Technical tips
- Ensure your hands are placed firmly on the ground for maximum stability.
- Focus on engaging your core and hip flexors to maintain leg elevation.
- Start by practicing with bent knees if full leg extension is too challenging.
- Gradually increase hold time as you build strength and endurance.
- Keep your shoulders down and away from your ears to prevent tension.
Kickboxing
Kickboxing is a high-intensity workout that combines elements of traditional boxing with martial arts techniques. It involves punches, kicks, and defensive movements, providing a full-body workout that improves cardiovascular endurance, strength, agility, and coordination. Kickboxing can be performed in various settings, including gyms and fitness studios, often as part of a group class or individual training session.
Muscle focus
Step-by-step cues
- Begin with a proper warm-up to prepare your muscles and joints. This can include dynamic stretches and light cardio exercises.
- Stand in a fighting stance with your feet shoulder-width apart, one foot slightly forward, and knees slightly bent.
- Keep your hands up near your face to protect yourself, elbows close to your body.
- Practice basic punches such as jabs, crosses, hooks, and uppercuts. Focus on form and control.
- Incorporate kicks like front kicks, roundhouse kicks, and side kicks. Ensure proper balance and technique.
- Combine punches and kicks into combinations to enhance coordination and fluidity.
- Maintain a steady breathing pattern; exhale with each punch or kick for power.
- Cool down after your session with static stretches to improve flexibility and reduce muscle soreness.
Technical tips
- Focus on maintaining proper form to prevent injuries and maximize effectiveness.
- Start with basic techniques before progressing to more advanced combinations.
- Engage your core throughout the workout to improve balance and power.
- Use a mirror or record yourself to check your form and make necessary adjustments.
- Stay light on your feet to enhance agility and quickness in movements.
- Hydrate adequately before, during, and after your workout to maintain performance levels.
- Listen to your body and modify exercises if you experience discomfort or pain.
Seated Band Hip Abduction
The Seated Band Hip Abduction is an exercise targeting the gluteus medius and minimus muscles. It involves using a resistance band to provide tension, helping to strengthen and stabilize the hips. This exercise is beneficial for improving hip mobility, enhancing athletic performance, and preventing injuries.
Muscle focus
Step-by-step cues
- Sit on a bench or chair with your feet flat on the floor, hip-width apart.
- Place a resistance band around your legs, just above your knees.
- Keep your back straight and engage your core muscles.
- Slowly push your knees outward against the resistance of the band, keeping your feet stationary.
- Hold the position for a moment, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the resistance band is tight enough to provide adequate tension throughout the movement.
- Focus on maintaining a straight back and engaged core to prevent leaning forward or backward.
- Perform the movement slowly and with control to maximize muscle activation.
- Keep your feet flat on the ground and avoid lifting your heels during the exercise.
- Start with a lighter resistance band if you are new to this exercise and gradually increase as you become stronger.
Toe Touches
Toe Touches are a core exercise targeting the abdominal muscles, specifically the rectus abdominis. This exercise involves lying on your back and reaching your hands towards your toes, engaging the core to lift the shoulders off the ground.
Muscle focus
Step-by-step cues
- Lie flat on your back on a mat with your legs extended straight up towards the ceiling.
- Keep your arms extended straight above your chest, palms facing each other.
- Engage your core by drawing your belly button towards your spine.
- Exhale and lift your shoulders off the mat, reaching your fingertips towards your toes.
- Hold the top position briefly, ensuring maximum contraction of the abdominal muscles.
- Inhale and slowly lower your shoulders back to the mat, maintaining control.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your lower back pressed against the mat throughout the exercise to prevent strain.
- Focus on using your abdominal muscles to lift rather than pulling with your neck or shoulders.
- Maintain a steady and controlled movement; avoid using momentum to reach higher.
- If you find it difficult to keep legs straight, slightly bend them but ensure they remain elevated.
- Breathe out as you reach up and breathe in as you return to the starting position.
Roll Foot
The 'Roll Foot' exercise is designed to improve foot mobility, flexibility, and relieve tension in the plantar fascia. It involves using a small ball or foam roller to massage the bottom of the foot, which can help alleviate discomfort and improve overall foot health.
Muscle focus
Step-by-step cues
- Sit on a chair with your feet flat on the ground.
- Place a small ball or foam roller under one foot.
- Apply gentle pressure and roll the ball from the heel to the toes.
- Focus on any tight or tender areas, spending extra time there.
- Continue rolling for 1-2 minutes per foot.
- Switch to the other foot and repeat the process.
Technical tips
- Use a tennis ball for a softer massage or a lacrosse ball for deeper pressure.
- Maintain a relaxed posture to avoid unnecessary tension in your legs and back.
- Perform this exercise daily to maintain flexibility and prevent foot discomfort.
- If you experience sharp pain, reduce pressure or consult a healthcare professional.
- Incorporate deep breathing to enhance relaxation during the exercise.
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.
Incline Neutral Grip Dumbbell Press
The Incline Neutral Grip Dumbbell Press targets the upper portion of the pectoral muscles, anterior deltoids, and triceps. This exercise is performed on an incline bench with dumbbells held in a neutral grip, meaning palms facing each other. It emphasizes the upper chest and reduces strain on the shoulders compared to other pressing movements.
Muscle focus
Step-by-step cues
- Set an incline bench to a 30-45 degree angle.
- Sit on the bench with your feet flat on the floor and back firmly against the pad.
- Hold a dumbbell in each hand with a neutral grip, palms facing each other.
- Position the dumbbells at shoulder height, elbows bent at approximately 90 degrees.
- Press the dumbbells upward until your arms are fully extended but not locked out.
- Slowly lower the dumbbells back to the starting position at shoulder height.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your back remains firmly against the bench throughout the movement to prevent arching.
- Keep your core engaged to maintain stability and support your lower back.
- Focus on a controlled motion; avoid using momentum to lift the weights.
- Exhale as you press the dumbbells up and inhale as you lower them down.
- Adjust the bench angle if you feel discomfort in your shoulders; a lower incline may reduce strain.
- Start with lighter weights to perfect your form before progressing to heavier loads.
Band High Anchor Wide Row
The Band High Anchor Wide Row is an exercise targeting the upper back muscles, including the rhomboids, trapezius, and rear deltoids. It involves pulling a resistance band anchored at a high point towards your chest with elbows flared out, promoting scapular retraction and shoulder stability.
Muscle focus
Step-by-step cues
- Anchor a resistance band at a high point above your head level.
- Stand facing the anchor point with feet shoulder-width apart.
- Hold the band handles with an overhand grip, arms extended forward.
- Step back to create tension in the band while maintaining a slight bend in your knees.
- Engage your core and keep your back straight.
- Pull the band towards your chest by driving your elbows out and back, squeezing your shoulder blades together.
- Pause briefly at the peak contraction, ensuring full scapular retraction.
- Slowly extend your arms back to the starting position, maintaining control.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the anchor point is secure to prevent slipping during the exercise.
- Keep your core engaged throughout to maintain balance and posture.
- Focus on squeezing your shoulder blades together at the peak of each row.
- Avoid using momentum; perform the movement in a controlled manner.
- Maintain a slight bend in your knees to stabilize your stance.
- Keep your wrists straight to avoid unnecessary strain.
Barbell Wide Grip Upright Row
The Barbell Wide Grip Upright Row is an upper body exercise targeting the shoulders and upper back. It involves lifting a barbell with a wide grip from the thighs to the chest, primarily engaging the deltoids, trapezius, and biceps.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a barbell with an overhand grip wider than shoulder-width.
- Keep your back straight, chest up, and core engaged throughout the movement.
- Lift the barbell vertically along your body, leading with your elbows until it reaches chest level.
- Pause briefly at the top of the movement, ensuring your elbows are higher than your wrists.
- Lower the barbell back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a wide grip to better target the shoulder muscles.
- Focus on lifting with your elbows to maximize shoulder engagement.
- Avoid using momentum; keep the movement slow and controlled.
- Keep your wrists straight and avoid bending them during the lift.
- Exhale as you lift the barbell and inhale as you lower it.
- Ensure your shoulders remain relaxed and do not shrug during the exercise.
Scapula Push-Up
The Scapula Push Up is an exercise that targets the muscles around the scapula, primarily focusing on the serratus anterior. It enhances shoulder stability and mobility, crucial for athletes and individuals looking to improve their upper body strength and posture.
Muscle focus
Step-by-step cues
- Start in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
- Keep your arms straight and engage your core to maintain stability.
- Without bending your elbows, retract your shoulder blades by squeezing them together, allowing your chest to lower slightly.
- Protract your shoulder blades by pushing them apart, rounding your upper back and returning to the starting position.
- Repeat the movement for the desired number of repetitions, maintaining control throughout.
Technical tips
- Focus on the movement of the shoulder blades rather than bending the elbows.
- Keep your core engaged to prevent sagging of the hips or arching of the back.
- Perform the exercise slowly to ensure full range of motion and better muscle activation.
- Maintain a neutral neck position by looking slightly ahead rather than down at your hands.
- Incorporate this exercise into your warm-up routine to activate the serratus anterior before upper body workouts.
Dumbbell Neutral Grip Incline Bench Row
The Dumbbell Hammer Grip Incline Bench Row is an upper body exercise targeting the back muscles, specifically the latissimus dorsi, rhomboids, and trapezius. It also engages the biceps and forearms due to the hammer grip. This exercise is performed on an incline bench, which helps isolate the back muscles by minimizing lower body involvement.
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, ensuring your chest is supported and feet are firmly planted on the floor.
- Extend your arms fully downward, allowing the dumbbells to hang naturally.
- Engage your core and keep your back straight throughout the movement.
- Pull the dumbbells towards your torso 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
- Maintain a neutral spine to prevent strain on your lower back.
- Focus on pulling with your back muscles rather than your arms.
- Keep your elbows close to your body throughout the movement.
- Control the weight during both lifting and lowering phases to maximize muscle engagement.
- Avoid using momentum; perform each rep with deliberate motion.
- Ensure your head is aligned with your spine to avoid neck strain.
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.
