4-Week Push Pull Legs Strength and Size Plan: Progression Cycle 7
Ready-to-use training plan
4-Week ProgramRecommended for MenGym65-90 minutes
A balanced push, pull and legs plan for building strength and muscle while keeping recovery manageable.
How to use this plan
Follow the days in order, log every working set, and finish each set with one to three good repetitions still available. Use the exercise animations to learn the movement and open the video when you need a full demonstration.
Monday
Push
Workout muscle map
Push muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
ChestShouldersShoulders FrontTricepsGluteusShoulders Back
1
Watch exercise video
Seated Cable Fly
4 sets6-10 reps90 sec rest
The Seated Cable Fly is an isolation exercise targeting the pectoral muscles, specifically the sternal head of the pectoralis major. It involves using a cable machine to perform a fly motion while seated, which helps in maintaining stability and focusing on muscle contraction.
Muscle focus
Chest Middle100%
Chest Lower70%
Chest Big Swing45%
Chest Upper35%
Shoulders Front20%
ChestShoulders Front
Step-by-step cues
- Adjust the seat height so that the handles are at chest level when you are seated.
- Sit on the bench with your back firmly against the pad and feet flat on the floor.
- Grasp the handles with a neutral grip, palms facing each other.
- Start with your arms extended out to the sides, elbows slightly bent.
- Exhale as you bring the handles together in front of your chest in a wide arc, keeping your elbows slightly bent throughout.
- Squeeze your chest muscles at the peak of the movement.
- Inhale as you slowly return to the starting position, maintaining control.
Technical tips
- Ensure your shoulders remain down and back throughout the exercise to avoid unnecessary strain.
- Focus on using your chest muscles to move the weight rather than relying on momentum.
- Keep a slight bend in your elbows to reduce stress on the joints.
- Control the movement both on the way up and down for maximum muscle engagement.
- Adjust the weight so that you can perform 8-12 repetitions with proper form.
2
Watch exercise video
Dumbbell Seated Lateral Raise
4 sets6-10 reps90 sec rest
The Dumbbell Seated Lateral Raise is an isolation exercise targeting the lateral deltoid muscles. It helps in building shoulder width and improving shoulder definition. This exercise is performed while seated, which minimizes the use of momentum and focuses on the deltoids.
Muscle focus
Shoulders Middle100%
Shoulders Front20%
Shoulders Rear10%
ShouldersShoulders FrontShoulders Back
Step-by-step cues
- Sit on a bench with your feet flat on the floor, holding a dumbbell in each hand at your sides.
- Keep your back straight and engage your core for stability.
- With a slight bend in your elbows, raise the dumbbells out to the sides until they reach shoulder height.
- Pause briefly at the top of the movement, ensuring your elbows are slightly higher than your wrists.
- Slowly lower the dumbbells back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slight bend in your elbows throughout the movement to reduce strain on the joints.
- Focus on lifting with your shoulders rather than using momentum or swinging the weights.
- Keep your palms facing down as you lift to better target the lateral deltoids.
- Exhale as you lift the weights and inhale as you lower them.
- Start with lighter weights to ensure proper form and gradually increase as you build strength.
- Avoid shrugging your shoulders during the lift; keep them relaxed.
3
Watch exercise video
EZ-Bar Tricep Pushdown
3 sets10-15 reps60 sec rest
The EZ Bar Tricep Pushdown is an isolation exercise targeting the triceps brachii. This exercise is performed using a cable machine with an EZ bar attachment, which allows for a more ergonomic grip, reducing strain on the wrists. It effectively engages the triceps, particularly the lateral and long heads, promoting muscle growth and definition.
Muscle focus
Triceps Medial Head100%
Triceps Lateral Head100%
Triceps Long Head60%
Triceps
Step-by-step cues
- Attach an EZ bar to the high pulley of a cable machine.
- Stand facing the machine with your feet shoulder-width apart.
- Grip the EZ bar with an overhand grip (palms facing down) at shoulder width.
- Keep your elbows close to your sides and slightly bent.
- Start with the bar at chest level, maintaining tension in the cable.
- Push the bar down by extending your elbows until your arms are fully extended.
- Pause briefly at the bottom of the movement for maximum contraction.
- Slowly return to the starting position, controlling the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged to maintain stability throughout the exercise.
- Avoid using momentum; focus on controlled movements for better muscle activation.
- Ensure your elbows remain stationary and close to your body to isolate the triceps effectively.
- Adjust the weight so that you can complete each repetition with proper form without compromising technique.
- Breathe out as you push down and inhale as you return to the starting position.
4
Watch exercise video
Chest Dips
3 sets10-15 reps60 sec rest
Dips on parallel bars target the chest, triceps, and shoulders. This compound exercise emphasizes the lower part of the pectoral muscles and helps in building upper body strength and mass. Proper form is crucial to maximize effectiveness and prevent injury.
Muscle focus
Chest Lower95%
Chest Middle80%
Triceps Medial Head60%
Triceps Lateral Head60%
Shoulders Front55%
ChestTricepsShouldersShoulders BackShoulders Front
Step-by-step cues
- Begin by gripping the parallel bars with your palms facing inward and arms fully extended.
- Lift your body off the ground by straightening your arms, keeping your torso slightly leaning forward.
- Bend your elbows to lower your body until your upper arms are parallel to the ground or slightly below.
- Pause briefly at the bottom of the movement, then push through your palms to extend your arms and return to the starting position.
- Maintain a controlled motion throughout the exercise, avoiding any swinging or jerking movements.
Technical tips
- Keep your core engaged to maintain stability and control during the exercise.
- Leaning forward slightly will emphasize chest activation over triceps.
- Avoid locking out your elbows at the top to maintain tension on the muscles.
- Breathe in as you lower yourself and exhale as you push back up.
- If you're new to this exercise, consider using an assisted dip machine or resistance bands for support.
5
Watch exercise video
Pike Push-Up On Bench
3 sets10-15 reps60 sec rest
The Pike Push Up On Bench is a bodyweight exercise targeting the shoulders, triceps, and upper chest. It involves elevating the feet on a bench to increase the angle of the body, which shifts more emphasis onto the shoulders compared to a standard push-up.
Muscle focus
Shoulders Middle100%
Shoulders Front80%
Triceps Medial Head60%
Triceps Lateral Head60%
Triceps Long Head35%
ShouldersShoulders FrontChestTriceps
Step-by-step cues
- Begin by positioning yourself in front of a bench. Place your feet on the bench and your hands on the floor, shoulder-width apart.
- Walk your hands back towards the bench until your body forms an inverted V shape, with your hips elevated and head pointing downwards.
- Keep your legs straight and core engaged throughout the movement.
- Lower your head towards the floor by bending your elbows, keeping them slightly flared out.
- Pause briefly when your head is close to the floor, then push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your hands are placed firmly on the ground to maintain stability.
- Focus on keeping your core tight to prevent sagging or arching of the back.
- Control the movement by lowering slowly and pushing up with steady force.
- Keep your elbows at a slight angle rather than flaring them directly out to reduce strain on the joints.
- Adjust the height of the bench if needed to modify difficulty; a higher bench increases difficulty by shifting more weight onto the shoulders.
- Breathing is crucial: inhale as you lower down and exhale as you push up.
6 Watch exercise video
Suspension Triceps Extension
3 sets10-15 reps60 sec rest
The Suspension Triceps Extension is an upper body exercise that targets the triceps brachii using suspension straps. It requires core stability and engages the shoulders, chest, and core muscles to maintain proper form. This exercise is effective for building triceps strength and improving overall arm definition.
Muscle focus
Triceps Long Head100%
Triceps Lateral Head80%
Triceps Medial Head70%
Triceps
Step-by-step cues
- Attach the suspension straps securely to an anchor point above head height.
- Stand facing away from the anchor point, holding the handles with an overhand grip.
- Extend your arms in front of you at shoulder height, keeping a slight bend in the elbows.
- Lean forward slightly, maintaining a straight line from head to heels.
- Bend your elbows to lower your body forward, keeping your upper arms stationary.
- Stop when your hands are near your forehead, ensuring elbows remain close to your head.
- Press through your palms to extend your arms back to the starting position.
- Repeat for the desired number of repetitions while maintaining control and form.
Technical tips
- Ensure that the suspension straps are adjusted to a length that allows you to maintain tension throughout the movement.
- Keep your core engaged and body aligned to prevent sagging or arching of the back.
- Focus on moving only at the elbow joint; avoid swinging or using momentum.
- Control the movement speed, especially when lowering your body, to maximize muscle engagement.
- Maintain a neutral wrist position throughout the exercise to reduce strain on the joints.
- If you're new to this exercise, start with a more upright position and gradually increase the angle as you gain strength.
7
Watch exercise video
Jack Push-Up
3 sets10-15 reps60 sec rest
The Push Up Jack is a dynamic exercise that combines the traditional push-up with a jumping jack motion. It targets the chest, shoulders, triceps, and core muscles while also providing cardiovascular benefits. This exercise enhances upper body strength, endurance, and coordination.
Muscle focus
Chest Middle100%
Chest Lower75%
Chest Upper75%
Triceps Long Head75%
Triceps Medial Head75%
ChestTricepsGluteusShouldersShoulders Front
Step-by-step cues
- Start in a high plank position with your hands placed slightly wider than shoulder-width apart and your feet together.
- Engage your core and keep your body in a straight line from head to heels.
- Lower your chest towards the floor by bending your elbows, keeping them at about a 45-degree angle to your body.
- As you push back up to the starting position, jump your feet out to the sides wider than hip-width apart.
- Immediately jump your feet back together as you lower into the next push-up repetition.
- Continue alternating between push-ups and jumping jack motions for the desired number of repetitions.
Technical tips
- Maintain a strong core throughout the exercise to prevent sagging hips.
- Focus on controlled movements rather than speed to ensure proper form.
- Keep your elbows slightly tucked in during the push-up to protect your shoulders.
- Breathe out as you push up and jump, and inhale as you lower down.
- If you're new to this exercise, start with modified push-ups on your knees before progressing to full push-up jacks.
- Ensure that your hands are positioned correctly to avoid wrist strain.
Tuesday
Pull
Workout muscle map
Pull muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
BackBack LowerBack UpperBicepsForearmsLatissimusShoulders Back
1
Watch exercise video
Dumbbell Kelso Shrugs
4 sets6-10 reps90 sec rest
The Dumbbell Kelso Shrug is an isolation exercise targeting the trapezius muscles, specifically the middle and lower fibers. It involves a horizontal shrugging motion performed while lying face down on an incline bench, allowing for a greater range of motion and focus on scapular retraction.
Muscle focus
Back Trapezius Middle100%
Back Trapezius Upper50%
BackBack Upper
Step-by-step cues
- Set an incline bench to a 30-45 degree angle.
- Lie face down on the bench with your chest supported and feet firmly on the ground.
- Hold a dumbbell in each hand with a neutral grip, arms hanging straight down.
- Engage your core and keep your neck in a neutral position.
- Exhale as you retract your shoulder blades, lifting the dumbbells towards your hips.
- Pause briefly at the top of the movement, ensuring full contraction of the trapezius muscles.
- Inhale as you slowly lower the dumbbells back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on squeezing your shoulder blades together at the top of the movement for maximum contraction.
- Keep your elbows slightly bent but fixed throughout the exercise to maintain tension on the traps.
- Avoid using momentum; perform each rep with controlled motion to effectively target the trapezius muscles.
- Maintain a neutral spine and avoid arching your back during the exercise to prevent strain.
- Start with lighter weights to master form before progressing to heavier dumbbells.
2
Watch exercise video
Machine Preacher Curl
4 sets6-10 reps90 sec rest
The Machine Preacher Curl is an isolation exercise targeting the biceps brachii. It involves using a preacher curl machine to perform controlled bicep curls, emphasizing the peak contraction of the biceps. This exercise helps in developing the size and strength of the biceps by providing constant tension throughout the movement.
Muscle focus
Biceps Long Head100%
Biceps Short Head100%
Brachioradialis20%
Forearm Flexors10%
BicepsForearms
Step-by-step cues
- Adjust the seat height so that your upper arms rest comfortably on the preacher pad.
- Sit down and grasp the handles or bar with an underhand grip, shoulder-width apart.
- Ensure your upper arms are flat against the pad and your chest is pressed firmly against it.
- Start with your arms fully extended, but avoid locking out your elbows.
- Curl the weight upwards by contracting your biceps, keeping your upper arms stationary.
- 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 weight back to the starting position, maintaining control.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on keeping your upper arms stationary to maximize bicep engagement.
- Avoid using momentum; perform each rep with controlled movements.
- Adjust the machine settings to ensure a full range of motion without overextending.
- Keep a slight bend in your elbows at the bottom to maintain tension on the biceps.
- Exhale as you curl the weight up and inhale as you lower it back down.
- Ensure your wrists remain straight throughout to prevent strain.
3
Watch exercise video
Dumbbell Standing Wrist Curl
3 sets10-15 reps60 sec rest
The Dumbbell Standing Wrist Curl is an isolation exercise targeting the forearm flexors. It involves curling the wrist while holding a dumbbell, focusing on strengthening and increasing the endurance of the forearm muscles.
Muscle focus
Forearm Flexors100%
Forearms
Step-by-step cues
- Stand upright with feet shoulder-width apart, holding a dumbbell in each hand with an underhand grip.
- Position your arms by your sides, allowing your wrists to hang just in front of your thighs.
- Keep your elbows close to your body and stationary throughout the movement.
- Slowly curl your wrists upwards, contracting the forearm muscles.
- Pause briefly at the top of the movement for maximum contraction.
- Lower the dumbbells back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your grip is firm but not overly tight to avoid unnecessary tension in the hands.
- Focus on using only your wrist to lift the weight, keeping your arms and elbows stationary.
- Perform the movement slowly to maximize muscle engagement and control.
- Avoid using momentum; control both the upward and downward phases of the curl.
- Start with lighter weights to perfect form before progressing to heavier dumbbells.
- Maintain a neutral spine and avoid leaning forward or backward during the exercise.
4
Watch exercise video
One-Arm Dumbbell Bent Over Scapula Row
3 sets10-15 reps60 sec rest
The One-Arm Dumbbell Bent Over Scapula Row targets the upper back muscles, particularly the scapular retractors and stabilizers. This exercise helps improve posture and shoulder stability by focusing on the movement of the scapulae. It is performed with one arm at a time, allowing for greater focus on each side of the body.
Muscle focus
Back Trapezius Lower100%
Back Trapezius Middle70%
Back Trapezius Upper25%
BackBack LowerBack Upper
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
- Bend your knees slightly and hinge at the hips to lean forward, keeping your back straight and core engaged.
- Let the arm holding the dumbbell hang straight down from your shoulder.
- Retract your scapula by pulling your shoulder blade towards your spine while keeping your arm straight.
- Pause briefly at the top of the movement, ensuring full scapular retraction.
- Slowly release the scapula back to the starting position.
- Repeat for the desired number of repetitions before switching to the other arm.
Technical tips
- Maintain a neutral spine throughout the exercise to prevent lower back strain.
- Focus on moving the scapula rather than bending the elbow; this is not a traditional row.
- Keep your core engaged to stabilize your body and maintain balance.
- Perform the movement slowly and with control to maximize muscle engagement.
- Use a lighter weight to ensure proper form and avoid using momentum.
5 Watch exercise video
Dumbbell Alternate Supinated Curl
3 sets10-15 reps60 sec rest
The Dumbbell Alternate Supinated Curl is an isolation exercise targeting the biceps brachii. This exercise involves curling a dumbbell with a supinated (palms up) grip, alternating arms, to enhance muscle symmetry and strength in the upper arm.
Muscle focus
Biceps Long Head100%
Biceps Short Head100%
Brachioradialis55%
BicepsForearms
Step-by-step cues
- Stand upright with a dumbbell in each hand, arms fully extended by your sides and palms facing forward.
- Keep your elbows close to your torso and maintain a straight back throughout the movement.
- Curl the right dumbbell by flexing your elbow while keeping your palm facing up.
- Continue lifting until your bicep is fully contracted and the dumbbell is at shoulder level.
- Pause briefly at the top of the movement, squeezing your bicep.
- Slowly lower the dumbbell back to the starting position.
- Repeat the movement with your left arm while keeping the right arm stationary.
- Continue alternating arms for the desired number of repetitions.
Technical tips
- Focus on controlled movements to maximize muscle engagement and minimize momentum.
- Avoid swinging your body or using your shoulders to lift the weights; isolate the biceps by keeping elbows stationary.
- Exhale as you lift the dumbbell and inhale as you lower it back down.
- Ensure a full range of motion by fully extending your arms at the bottom of each rep.
- Start with lighter weights to perfect form before progressing to heavier dumbbells.
6 Watch exercise video
EZ-Bar Seated Wrist Curl
3 sets10-15 reps60 sec rest
The Barbell Seated Wrist Curl is an isolation exercise targeting the forearm flexors. It involves curling a barbell using only wrist movement while seated, focusing on strengthening and building muscle endurance in the forearms.
Muscle focus
Forearm Flexors100%
Forearms
Step-by-step cues
- Sit on a bench with your feet flat on the floor, positioning your legs slightly apart.
- Hold a barbell with an underhand grip (palms facing up) and rest your forearms on your thighs, allowing your wrists to extend beyond 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 on your thighs throughout the exercise to isolate the wrist movement.
- Use a lighter weight to maintain control and prevent strain on the wrists.
- Focus on a full range of motion for optimal muscle engagement.
- Exhale as you curl the barbell up and inhale as you lower it back down.
- Avoid using momentum; perform each repetition slowly and deliberately.
- Ensure your grip is firm but not overly tight to prevent unnecessary tension in the hands.
7
Watch exercise video
Weighted Chin Up
3 sets10-15 reps60 sec rest
The Weighted Chin Up is an advanced upper body exercise that targets the latissimus dorsi, biceps, and upper back muscles. By adding weight, this exercise increases resistance, enhancing muscle strength and hypertrophy. It requires a chin-up bar and additional weight, typically attached via a dip belt.
Muscle focus
Back Lats100%
Back Teres Major80%
Back Infraspinatus80%
Biceps Long Head65%
Biceps Short Head65%
LatissimusShoulders BackBackBack LowerBiceps
Step-by-step cues
- Attach the desired weight to a dip belt securely around your waist.
- Stand beneath a chin-up bar and grasp it with an underhand grip, palms facing you, shoulder-width apart.
- Engage your core and pull your shoulder blades down and back.
- Initiate the movement by pulling yourself up until your chin clears the bar.
- Pause briefly at the top of the movement, ensuring full contraction of the back muscles.
- Lower yourself in a controlled manner until your arms are fully extended.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your grip is firm to maintain control throughout the exercise.
- Focus on engaging your lats and biceps during the pull-up phase.
- Keep your core tight to prevent swinging or using momentum.
- Control the descent to maximize muscle engagement and prevent injury.
- Start with lighter weights to master form before progressing to heavier loads.
- Breath out as you pull up and inhale as you lower yourself down.
Wednesday
Recovery
Recovery focus
Walk for 30 minutes and use gentle upper-body mobility.
Thursday
Legs
Workout muscle map
Legs muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Back LowerCalfsCoreCore LowerCore UpperGluteusQuadricepsHamstring
1
Watch exercise video
Seated Calf Raise
4 sets6-10 reps90 sec rest
The Seated Calf Raise is an isolation exercise targeting the soleus muscle in the lower leg. It involves flexing the ankle joint while seated, using a machine designed to provide resistance through a padded lever resting on the knees. This exercise emphasizes the development of the calf muscles, particularly when performed with controlled movements and appropriate weight.
Muscle focus
Claves Soleus100%
Claves Gastrocnemius25%
Calfs
Step-by-step cues
- Adjust the seat height so that your knees are at a 90-degree angle when seated.
- Position your feet on the footplate with the balls of your feet securely placed and heels hanging off.
- Place your thighs under the padded lever, ensuring it rests comfortably above your knees.
- Release the safety bar if applicable, allowing free movement of the lever.
- Lower your heels slowly towards the ground to achieve a full stretch in your calves.
- Press through the balls of your feet to raise your heels as high as possible, contracting your calf muscles.
- Hold the top position briefly for maximum contraction before lowering back down.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slow and controlled motion throughout the exercise to maximize muscle engagement.
- Ensure that only your ankles are moving; avoid using your thighs or hips to lift the weight.
- Focus on achieving a full range of motion by lowering your heels below parallel and raising them as high as possible.
- Keep your core engaged to maintain stability and prevent unnecessary movement.
- Start with a lighter weight to perfect your form before increasing resistance.
- Breath naturally, exhaling as you lift and inhaling as you lower your heels.
2
Watch exercise video
Side Plank Hip Abduction
4 sets6-10 reps90 sec rest
The Side Plank Hip Abduction is an advanced core and lower body exercise that targets the obliques, gluteus medius, and hip abductors. It enhances core stability, balance, and strength in the lateral muscles of the body.
Muscle focus
Gluteus Medius100%
Abs Obliques40%
CoreGluteus
Step-by-step cues
- Begin by lying on your side with your legs extended and stacked on top of each other.
- Place your elbow directly under your shoulder to support your upper body.
- Engage your core and lift your hips off the ground, forming a straight line from head to heels.
- Once in the side plank position, lift your top leg as high as possible without compromising form.
- Hold the position briefly, then slowly lower your leg back to the starting position.
- Maintain a stable core throughout the movement and avoid letting your hips drop.
- Repeat for the desired number of repetitions before switching sides.
Technical tips
- Ensure your elbow is directly under your shoulder to prevent strain.
- Keep your body in a straight line from head to heels for optimal form.
- Engage your core muscles to maintain stability during the exercise.
- Focus on controlled movements when lifting and lowering your leg.
- Avoid rotating your hips or shoulders; keep them square to the ground.
- Breathe steadily throughout the exercise to maintain focus and endurance.
- If you're new to this exercise, start with shorter holds and gradually increase duration as you build strength.
3
Watch exercise video
Cat Cow
3 sets10-15 reps60 sec rest
The Cat-Cow exercise is a dynamic stretch that targets the spine, improving flexibility and promoting spinal health. It involves alternating between two positions: the 'Cat' position, which arches the back, and the 'Cow' position, which creates an extension in the spine. This exercise is beneficial for warming up the back muscles and increasing mobility in the spine.
Muscle focus
Abs Lower50%
Abs Upper50%
Erector Spinae50%
Back Trapezius Lower50%
Core LowerCore UpperBack Lower
Step-by-step cues
- Start on all fours with your hands directly under your shoulders and knees under your hips.
- Inhale deeply, arch your back towards the ceiling while tucking your chin to your chest, resembling a cat stretching its back.
- Hold the 'Cat' position for a moment, feeling the stretch along your spine.
- Exhale slowly, drop your belly towards the floor and lift your head and tailbone upwards into the 'Cow' position.
- Hold the 'Cow' position briefly, allowing your spine to extend fully.
- Repeat the sequence for 8-10 breaths, moving fluidly between each position.
Technical tips
- Ensure your movements are slow and controlled to maximize spinal mobility.
- Focus on synchronizing your breath with each movement; inhale during 'Cat' and exhale during 'Cow'.
- Keep your core engaged throughout to support your lower back.
- If you experience any discomfort in your wrists or knees, consider using a mat or towel for extra cushioning.
- Maintain a neutral neck position; avoid straining by keeping your gaze downward during transitions.
4
Watch exercise video
Smith Squat
3 sets10-15 reps60 sec rest
The Smith Machine Squat is a compound exercise targeting the quadriceps, hamstrings, glutes, and calves. It involves performing a squat using a Smith machine, which provides a guided barbell path for added stability and control. This exercise is beneficial for beginners learning squat mechanics and for experienced lifters focusing on form and muscle isolation.
Muscle focus
Quadriceps Rectus Femoris100%
Quadriceps Vastus Medialis100%
Quadriceps Vastus Lateralis100%
Gluteus Maximus65%
Gluteus Medius35%
GluteusQuadriceps
Step-by-step cues
- Position the bar of the Smith machine at shoulder height.
- Stand under the bar with your feet shoulder-width apart.
- Place the bar across your upper back and shoulders, gripping it with both hands slightly wider than shoulder-width.
- Unrack the bar by rotating it forward and step back slightly to clear the safety stops.
- Keep your chest up, core engaged, and back straight throughout the movement.
- Lower your body by bending your knees and hips, keeping your knees aligned with your toes.
- Descend until your thighs are parallel to the floor or slightly below.
- Push through your heels to return to the starting position, extending your knees and hips.
Technical tips
- Ensure the bar is evenly loaded before starting the exercise.
- Maintain a neutral spine to avoid lower back strain.
- Adjust the safety stops to an appropriate height for added security.
- Focus on controlled movements both during descent and ascent.
- Keep your weight centered over your midfoot to maintain balance.
- Avoid locking out your knees at the top of the movement to keep tension on the muscles.
- Breathe in as you lower down and exhale as you push back up.
5
Watch exercise video
Smith Machine Good Morning
3 sets10-15 reps60 sec rest
The Smith Machine Good Morning is a compound exercise targeting the posterior chain, primarily focusing on the lower back, glutes, and hamstrings. It involves bending at the hips while maintaining a neutral spine, using the Smith Machine to guide the movement safely.
Muscle focus
Gluteus Maximus100%
Erector Spinae30%
Biceps Femoris25%
Gluteus Medius25%
Semitendinosus25%
Back LowerGluteusHamstring
Step-by-step cues
- Set the bar of the Smith Machine at shoulder height and position yourself under it, resting the bar across your upper traps.
- Stand with your feet shoulder-width apart, toes pointing slightly outward.
- Unlock the bar by rotating it forward and take a step back to clear the safety stops.
- Keep your chest up and core engaged as you hinge at the hips, pushing them backward.
- Lower your torso until it is nearly parallel to the floor, maintaining a slight bend in your knees.
- Reverse the movement by driving through your heels and extending your hips to return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine throughout the movement to avoid lower back strain.
- Engage your core muscles to stabilize your torso and protect your spine.
- Focus on hinging at the hips rather than bending at the waist.
- Keep a slight bend in your knees to reduce stress on the joints.
- Control the descent and ascent to maximize muscle engagement and prevent injury.
- Start with a lighter weight to master form before progressing to heavier loads.
- Ensure that your feet remain flat on the ground throughout the exercise.
6 Watch exercise video
Lying Spinal Twist
3 sets10-15 reps60 sec rest
The Lying Spinal Twist is a flexibility exercise that targets the lower back, hips, and obliques. It is performed on the floor and helps improve spinal mobility and relieve tension in the back muscles.
Muscle focus
Abs Obliques50%
Gluteus Medius50%
CoreGluteus
Step-by-step cues
- Lie flat on your back with your legs extended and arms stretched out to the sides, palms facing down.
- Bend your right knee and bring it towards your chest.
- Gently guide your right knee across your body towards the left side, allowing your hips to rotate while keeping your shoulders flat on the ground.
- Turn your head to the right, looking over your right shoulder to enhance the stretch.
- Hold the position for 20-30 seconds, breathing deeply and relaxing into the stretch.
- Slowly return to the starting position and repeat on the opposite side.
Technical tips
- Keep both shoulders pressed against the floor to maximize the spinal twist.
- Engage your core muscles to support your lower back during the stretch.
- If you feel discomfort in your lower back, reduce the range of motion by not bringing your knee as far across your body.
- Focus on slow, controlled breathing to enhance relaxation and effectiveness of the stretch.
- Perform this exercise on a comfortable surface like a yoga mat to protect your spine.
7 Watch exercise video
Zercher Squat
3 sets10-15 reps60 sec rest
The Zercher Squat is a compound lower body exercise that primarily targets the quadriceps, hamstrings, glutes, and core. It involves holding a barbell in the crook of your elbows while performing a squat, which challenges stability and engages the upper body muscles for support.
Muscle focus
Quadriceps Rectus Femoris100%
Quadriceps Vastus Medialis100%
Quadriceps Vastus Lateralis100%
Sartorius50%
Gluteus Medius50%
GluteusQuadriceps
Step-by-step cues
- Begin by setting a barbell on a squat rack at about waist height.
- Position yourself under the barbell and cradle it in the crook of your elbows, keeping your arms bent and hands clasped together.
- Stand up to lift the bar off the rack, maintaining a strong posture with feet shoulder-width apart.
- Brace your core and keep your chest up as you initiate the squat by bending at the hips and knees.
- Lower your body until your thighs are parallel to the floor or slightly below, ensuring your knees track over your toes.
- Push through your heels to return to the starting position, keeping the bar secure in your elbows throughout the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the movement to maintain balance and protect your lower back.
- Ensure that your elbows are positioned under the bar to prevent it from slipping forward.
- Focus on keeping your chest up and shoulders back to maintain an upright torso during the squat.
- Start with a lighter weight to master the form before progressing to heavier loads.
- Use a squat pad or towel around the bar if you experience discomfort in the elbows.
- Maintain a controlled descent and ascent to maximize muscle engagement and minimize injury risk.
Friday
Rest
Recovery focus
Keep the day easy and maintain regular meals and hydration.
Saturday
Upper Technique
Workout muscle map
Upper Technique muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Back LowerChestLatissimusShouldersShoulders BackShoulders FrontTricepsBackCore LowerForearms
1
Watch exercise video
Close Grip Dumbbell Press
4 sets6-10 reps90 sec rest
The Close Grip Dumbbell Bench Press is a compound exercise targeting the triceps, chest, and shoulders. It involves pressing dumbbells from a supine position on a bench with hands positioned closer together than in a standard bench press. This exercise emphasizes the triceps while also engaging the pectoral muscles and anterior deltoids.
Muscle focus
Triceps Lateral Head100%
Triceps Medial Head80%
Triceps Long Head70%
Chest Middle65%
Chest Lower50%
ChestTriceps
Step-by-step cues
- Lie back on a flat bench holding a dumbbell in each hand with your feet flat on the floor.
- Position the dumbbells directly above your chest with palms facing each other and elbows close to your body.
- Inhale and lower the dumbbells slowly towards your chest by bending your elbows, keeping them tucked in.
- Pause briefly when the dumbbells are near your chest.
- Exhale and press the dumbbells back up to the starting position by extending your arms fully.
- Repeat for the desired number of repetitions, maintaining control throughout the movement.
Technical tips
- Keep your elbows close to your body to maximize triceps engagement.
- Maintain a neutral wrist position to avoid unnecessary strain.
- Focus on controlled movements rather than speed to ensure proper form.
- Engage your core throughout the exercise to stabilize your body.
- Avoid locking out your elbows completely at the top of the movement to maintain tension on the muscles.
- Ensure that your shoulder blades are retracted and remain in contact with the bench for stability.
2
Watch exercise video
One-Arm Seated Row
4 sets6-10 reps90 sec rest
The Single Arm Seated Row is an isolation exercise targeting the latissimus dorsi, rhomboids, and trapezius muscles. It is performed using a cable machine with a single handle attachment, allowing for unilateral training to correct muscle imbalances and enhance muscle engagement.
Muscle focus
Back Lats95%
Back Teres Major70%
Back Teres Minor65%
Back Infraspinatus50%
Back Trapezius Lower50%
LatissimusShoulders BackBackBack Lower
Step-by-step cues
- Sit on the bench of a cable row machine with your feet firmly planted on the footrests.
- Grasp the single handle attachment with one hand, keeping your arm extended and your palm facing inward.
- Engage your core and maintain a straight back throughout the movement.
- Pull the handle towards your torso by retracting your shoulder blade and bending your elbow, keeping your elbow close to your body.
- Pause briefly when the handle reaches your side, ensuring maximum contraction of the back muscles.
- Slowly extend your arm back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions before switching to the other arm.
Technical tips
- Keep your chest up and shoulders down to avoid unnecessary strain on the neck.
- Focus on squeezing your shoulder blade at the peak of the movement for optimal muscle engagement.
- Avoid using momentum; control both the pulling and releasing phases of the exercise.
- Ensure that your wrist remains neutral throughout the movement to prevent strain.
- Start with a lighter weight to master form before progressing to heavier loads.
3
Watch exercise video
Smith Machine Upright Row
3 sets10-15 reps60 sec rest
The Smith Machine Upright Row is a compound exercise targeting the shoulders and upper back. It involves lifting a barbell vertically along the body using a Smith machine, which provides stability and control. This exercise primarily engages the deltoids, trapezius, and biceps.
Muscle focus
Shoulders Middle100%
Shoulders Front85%
Shoulders Rear35%
Brachioradialis20%
ShouldersShoulders FrontForearmsShoulders Back
Step-by-step cues
- Set the Smith machine bar to the appropriate height, just below your thighs.
- Stand with your feet shoulder-width apart, grasp the bar with an overhand grip slightly narrower than shoulder-width.
- Unlock the bar from the safety catches and let it hang in front of your thighs.
- Keep your back straight, chest up, and core engaged throughout the movement.
- Lift the bar vertically along your body by driving your elbows upward and outward.
- Continue lifting until your elbows are at shoulder height or slightly above.
- Pause briefly at the top of the movement, ensuring your elbows are higher than your wrists.
- Lower the bar 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 forward or backward during the lift.
- Focus on leading with your elbows rather than pulling with your hands.
- Keep your wrists straight to minimize strain and reduce injury risk.
- Control the movement speed to maximize muscle engagement and avoid momentum.
- Exhale as you lift the bar and inhale as you lower it back down.
- Start with a lighter weight to master form before progressing to heavier loads.
- Ensure that your grip is firm but not overly tight to prevent unnecessary tension in the forearms.
4
Watch exercise video
Kneeling Back Rotation Stretch
3 sets10-15 reps60 sec rest
The Kneeling Back Rotation Stretch is a mobility exercise designed to improve thoracic spine rotation and enhance flexibility in the upper back. It is particularly beneficial for individuals looking to increase range of motion and reduce stiffness in the back, shoulders, and neck.
Muscle focus
Chest Lower50%
Chest Upper50%
Chest Middle50%
Erector Spinae50%
Chest Big Swing50%
Back LowerChestBack
Step-by-step cues
- Begin by kneeling on the floor with your knees hip-width apart. Sit back onto your heels to stabilize your lower body.
- Place your right hand behind your head, keeping your elbow pointed out to the side.
- Extend your left arm out in front of you, resting it on the floor for support.
- Inhale deeply, then exhale as you rotate your upper body to the right, bringing your right elbow up towards the ceiling.
- Hold the stretch for a moment, feeling the rotation in your upper back.
- Inhale as you return to the starting position, then repeat on the opposite side.
- Perform 5-10 repetitions on each side, focusing on smooth and controlled movements.
Technical tips
- Keep your core engaged throughout the movement to maintain stability.
- Focus on rotating through the thoracic spine rather than twisting from the lower back.
- Ensure that your neck remains neutral and aligned with your spine during the stretch.
- Perform this exercise slowly and with control to maximize its effectiveness.
- If you experience any discomfort or pain, reduce the range of motion or consult a fitness professional.
5
Watch exercise video
Alternate Renegade Row
3 sets10-15 reps60 sec rest
The Alternate Renegade Row is a compound exercise that targets the back, shoulders, and core. It involves performing a rowing motion while in a plank position, alternating arms to engage stabilizing muscles and improve balance and coordination.
Muscle focus
Back Lats80%
Shoulders Rear80%
Back Trapezius Lower75%
Back Trapezius Middle70%
Back Infraspinatus55%
LatissimusShoulders BackBackBack LowerCore Lower
Step-by-step cues
- Begin in a high plank position with your hands gripping dumbbells placed shoulder-width apart. Your body should form a straight line from head to heels.
- Engage your core to maintain stability and prevent your hips from sagging or rotating.
- Row one dumbbell towards your hip by retracting your shoulder blade and bending your elbow, keeping your elbow close to your body.
- Lower the dumbbell back to the starting position with control.
- Repeat the rowing motion with the opposite arm while maintaining plank form.
- Continue alternating arms for the desired number of repetitions.
Technical tips
- Keep your feet slightly wider than shoulder-width apart for better stability.
- Focus on squeezing your shoulder blades together during each row to maximize back engagement.
- Maintain a neutral neck position by looking slightly ahead of you, not down or up.
- Avoid rotating your hips; keep them square to the ground throughout the exercise.
- If maintaining balance is challenging, start with lighter weights or perform the exercise without dumbbells to build core strength first.
- Breathe steadily, exhaling as you row the dumbbell upwards and inhaling as you lower it.
Sunday
Full Rest
Recovery focus
No lifting. Review your log and choose next week load increases.
Four-week progression
Week 1Learn the movements and establish repeatable working weights.
Week 2Add one repetition to most working sets while keeping good form.
Week 3Add a small amount of load when every target repetition is controlled.
Week 4Reduce working sets by roughly one third and focus on clean technique.
Fuel the work
Nutrition guidance
- Aim for a modest daily energy surplus of roughly 150-300 kcal rather than uncontrolled bulking.
- Build each main meal around protein and target roughly 1.6-2.2 g of protein per kg of body weight per day.
- Place a useful share of carbohydrates before and after training to support performance and recovery.
- Keep fruit, vegetables, whole grains and healthy fats in the plan instead of relying on supplements.
Use these numbers as practical starting ranges, not medical prescriptions. Adjust for your health, body size and activity, and consult a qualified professional when needed.
