4-Week Push Pull Legs Strength and Size Plan: Progression Cycle 8
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.
Knuckle Push-Up
Knuckle Push Ups are a variation of the traditional push-up performed on the knuckles instead of the palms. This exercise targets the chest, triceps, shoulders, and core while also strengthening the wrists and forearms. It is often used in martial arts training to improve punching power and wrist stability.
Muscle focus
Step-by-step cues
- Begin in a standard push-up position with your body forming a straight line from head to heels.
- Place your fists on the ground shoulder-width apart, with your knuckles facing down.
- Engage your core and keep your elbows close to your body as you lower yourself towards the ground.
- Lower your chest until it is just above the ground, keeping your body straight.
- Push through your knuckles to return to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your wrists are aligned with your forearms to avoid strain.
- Keep your core tight throughout the movement to maintain proper form.
- If you're new to this exercise, start on a softer surface to reduce stress on the knuckles.
- Focus on controlled movements rather than speed to maximize muscle engagement.
- Breathe in as you lower yourself and exhale as you push back up.
- If you experience discomfort in your wrists, try adjusting the position of your fists or consider using push-up bars.
Cable Incline Y Raise Back Supported
The Cable Incline Y Raise Back Supported is an isolation exercise targeting the upper back and shoulders, specifically the rear deltoids, trapezius, and rhomboids. This exercise is performed on an incline bench with cables, allowing for a controlled range of motion and constant tension on the muscles.
Muscle focus
Step-by-step cues
- Set an incline bench at a 30-45 degree angle and position it between two low cable pulleys.
- Attach single handle attachments to each cable pulley.
- Sit on the bench facing the cables, with your chest supported against the incline pad.
- Grab each handle with a neutral grip (palms facing each other).
- Start with your arms extended downward in front of you, maintaining a slight bend in the elbows.
- Raise your arms upward and outward in a Y shape until they are in line with your body.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly lower the handles back to the starting position under control.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged to maintain stability throughout the exercise.
- Focus on squeezing your shoulder blades together at the top of the movement for maximum contraction.
- Avoid using momentum; perform the movement slowly and with control.
- Ensure that your elbows remain slightly bent throughout to reduce strain on the joints.
- Adjust the bench angle if necessary to target different parts of your upper back and shoulders.
- Start with lighter weights to master form before progressing to heavier loads.
Knee Diamond Push-Up
The Diamond Push Up On Knees is a bodyweight exercise targeting the triceps, chest, and shoulders. It is a modified version of the standard diamond push-up, performed on the knees to reduce intensity, making it suitable for beginners or those focusing on form and control.
Muscle focus
Step-by-step cues
- Start in a kneeling position on the floor. Place your hands together under your chest, forming a diamond shape with your thumbs and index fingers.
- Position your knees hip-width apart and keep your back straight. Engage your core throughout the movement.
- Lower your chest towards your hands by bending your elbows, keeping them close to your body.
- Pause briefly when your chest is just above your hands, ensuring you maintain control and tension in the muscles.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions, maintaining proper form throughout.
Technical tips
- Focus on keeping your elbows close to your body to maximize tricep engagement.
- Maintain a straight line from your head to your knees to ensure proper alignment and reduce strain on the lower back.
- Control the descent and ascent to increase muscle activation and prevent injury.
- If you find it challenging to maintain form, consider reducing repetitions or taking breaks between sets.
- Ensure that your hands are directly under your chest at all times for optimal positioning and effectiveness.
Smith Incline Chest Press
The Smith Incline Chest Press is a compound exercise targeting the upper portion of the pectoral muscles, utilizing the Smith machine for guided movement. This exercise allows for controlled lifting with added stability, making it suitable for both beginners and advanced lifters aiming to enhance upper chest development.
Muscle focus
Step-by-step cues
- Set the bench to an incline angle of about 30-45 degrees under the Smith machine bar.
- Position yourself on the bench with your back firmly against it and feet flat on the floor.
- Grip the bar slightly wider than shoulder-width apart, ensuring wrists are straight and aligned with forearms.
- Unrack the bar by rotating it forward and position it directly above your upper chest.
- Inhale and lower the bar slowly to your chest, keeping elbows at a 45-degree angle to your body.
- Pause briefly when the bar is just above your chest without bouncing.
- Exhale and press the bar back up to the starting position, ensuring arms are fully extended but not locked.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the bench is securely positioned before starting to prevent any movement during the exercise.
- Maintain a controlled tempo throughout, focusing on both the eccentric (lowering) and concentric (pressing) phases.
- Keep your core engaged to stabilize your body and prevent arching of the back.
- Adjust the incline angle if needed to target different areas of the chest more effectively.
- Warm up properly before attempting heavier weights to reduce risk of injury.
- Use a spotter if lifting heavy to ensure safety, especially when nearing muscle fatigue.
Lying Cable Face Pull
The Lying Cable Face Pull is an isolation exercise targeting the rear deltoids, upper back, and rotator cuff muscles. It is performed using a cable machine with a rope attachment, focusing on shoulder health and posture improvement.
Muscle focus
Step-by-step cues
- Set the cable pulley to a low position and attach a rope handle.
- Lie down on a bench facing the cable machine, ensuring your feet are flat on the floor.
- Grip the ends of the rope with an overhand grip, palms facing down.
- Start with your arms extended in front of you, keeping a slight bend in your elbows.
- Pull the rope towards your face by retracting your shoulder blades and bending your elbows outward.
- Pause briefly when your hands are near your face, ensuring maximum contraction in the rear deltoids.
- Slowly extend your arms back to the starting position, maintaining control of the weight.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on squeezing your shoulder blades together during each pull to maximize muscle engagement.
- Keep your core engaged to maintain stability throughout the movement.
- Avoid using momentum; perform each repetition in a controlled manner for optimal results.
- Ensure that your wrists remain neutral and do not bend excessively during the exercise.
- Breath out as you pull the rope towards your face and inhale as you return to the starting position.
Band Triceps Pushdown
The Band Triceps Pushdown is an isolation exercise targeting the triceps brachii muscles. It utilizes resistance bands to provide tension, making it a versatile and accessible exercise for enhancing triceps strength and definition.
Muscle focus
Step-by-step cues
- Attach a resistance band to a high anchor point, such as a pull-up bar or a sturdy door frame.
- Stand facing the anchor point, holding the ends of the band with both hands, palms facing down.
- Position your feet shoulder-width apart and slightly bend your knees for stability.
- Start with your elbows bent at approximately 90 degrees, keeping your upper arms close to your sides.
- Exhale as you extend your arms downward, straightening your elbows until your arms are fully extended.
- Pause briefly at the bottom of the movement, ensuring full contraction of the triceps.
- Inhale as you slowly return to the starting position with controlled movement.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your elbows stationary and close to your body throughout the exercise to maximize triceps engagement.
- Avoid using momentum; focus on slow and controlled movements for better muscle activation.
- Adjust the resistance by stepping closer or further from the anchor point to increase or decrease tension.
- Maintain a neutral spine and engage your core for better posture and stability during the exercise.
- Ensure that the resistance band is securely anchored to prevent any accidents or injuries.
Cobra Push-Up
The Cobra Push Up is a dynamic bodyweight exercise that combines elements of a traditional push-up with a back extension movement, targeting the chest, triceps, shoulders, and lower back. It enhances upper body strength and flexibility while engaging the core.
Muscle focus
Step-by-step cues
- Start in a prone position on the floor with your legs extended and feet together.
- Place your hands under your shoulders, palms flat on the ground.
- Engage your core and press through your palms to lift your chest off the ground, extending your arms fully while keeping your elbows close to your body.
- Simultaneously, arch your back and lift your head towards the ceiling, resembling a cobra pose.
- Hold the top position briefly, then slowly lower your chest back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your elbows close to your body throughout the movement to maximize triceps engagement.
- Focus on controlled movements to enhance muscle activation and prevent injury.
- Ensure that your core is engaged to maintain stability and protect your lower back.
- Breathe out as you push up and inhale as you lower down.
- If you're new to this exercise, start with fewer repetitions and gradually increase as you build strength.
Tuesday
Pull
Pull muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Wide Grip Lat Pulldown
The Wide Grip Lat Pulldown is a compound exercise primarily targeting the latissimus dorsi muscles in the back. It also engages the biceps, forearms, and shoulders. This exercise is performed using a cable machine with a wide bar attachment, allowing for a greater range of motion and increased muscle activation in the upper back.
Muscle focus
Step-by-step cues
- Sit down at the lat pulldown machine and adjust the knee pad to fit snugly against your thighs to prevent your body from lifting during the exercise.
- Grasp the bar with an overhand grip, hands placed wider than shoulder-width apart.
- Lean back slightly at an angle of about 30 degrees while keeping your chest up and core engaged.
- Pull the bar down towards your upper chest by squeezing your shoulder blades together and driving your elbows down and back.
- Pause briefly at the bottom of the movement, ensuring maximum contraction in the lats.
- Slowly release the bar back to the starting position with controlled movement, fully extending your arms.
Technical tips
- Ensure your grip is wide enough to maximize lat engagement but not so wide that it causes discomfort or strain.
- Keep your core tight throughout the movement to maintain stability and support your lower back.
- Avoid using momentum; focus on controlled movements to effectively target the muscles.
- Exhale as you pull the bar down and inhale as you return to the starting position.
- If you experience shoulder discomfort, try adjusting your grip width or consult with a fitness professional.
Band Hammer Curl
The Band Hammer Curl is an isolation exercise targeting the brachialis and brachioradialis muscles of the upper arm. It involves using a resistance band to perform a curling motion with a neutral grip, which emphasizes the forearms and provides constant tension throughout the movement.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, anchoring the middle of the resistance band under your feet.
- Hold the ends of the band with a neutral grip (palms facing each other) at your sides.
- Keep your elbows close to your torso and your back straight.
- Curl your hands towards your shoulders by bending at the elbows, keeping your wrists straight.
- Pause briefly at the top of the movement, ensuring maximum contraction in your arms.
- Slowly lower your hands back to the starting position, maintaining control of the band tension.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that the resistance band is securely anchored under your feet to prevent slipping.
- Maintain a neutral grip throughout the exercise to effectively target the brachialis muscle.
- Focus on keeping your elbows stationary; only your forearms should move during the curl.
- Engage your core muscles to maintain a stable posture and prevent swaying.
- Control both the upward and downward phases of the curl for maximum muscle engagement.
- Avoid using momentum; perform each repetition with deliberate and controlled movements.
- Adjust the resistance level by changing the length of the band or using a band with different tension.
Reverse Grip Cable Curl
The Reverse Grip Cable Curl is an isolation exercise targeting the brachialis and brachioradialis muscles, with secondary emphasis on the biceps brachii. It is performed using a cable machine with a straight or EZ bar attachment, utilizing a reverse (palms-down) grip to focus on the forearms and the outer portion of the upper arm.
Muscle focus
Step-by-step cues
- Attach a straight or EZ bar to a low pulley cable machine.
- Stand facing the machine with feet shoulder-width apart.
- Grasp the bar with an overhand grip (palms facing down), hands shoulder-width apart.
- Keep your elbows close to your torso and your back straight.
- Exhale and curl the bar upward by flexing your elbows, keeping your wrists straight.
- Continue curling until your forearms are vertical or just past perpendicular to the floor.
- Pause briefly at the top of the movement, squeezing the forearms and biceps.
- Inhale and slowly lower the bar back to the starting position, maintaining control.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on keeping your elbows stationary throughout the movement to maximize muscle isolation.
- Avoid swinging your body or using momentum to lift the weight; maintain strict form for effectiveness.
- Start with a lighter weight to ensure proper form, especially if you're new to this exercise.
- Keep your core engaged to stabilize your body and prevent lower back strain.
- Use a controlled tempo both on the way up and down to increase muscle tension and effectiveness.
- Ensure that your wrists remain in a neutral position to avoid unnecessary strain.
Chin-Up
The chin-up is a compound upper-body exercise that primarily targets the latissimus dorsi muscles in the back, along with the biceps, forearms, and shoulders. It involves pulling your body up to a bar using a supinated or underhand grip, with hands typically shoulder-width apart.
Muscle focus
Step-by-step cues
- Stand beneath a pull-up bar and grasp it with an underhand grip, palms facing you, hands shoulder-width apart.
- Hang from the bar with your arms fully extended and feet off the ground. Engage your core and keep your body straight.
- Initiate the movement by pulling your shoulder blades down and back, then pull your chest towards the bar by bending your elbows.
- Continue pulling until your chin is above the bar. Pause briefly at the top of the movement.
- Lower yourself back to the starting position in a controlled manner, fully extending your arms.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on engaging your back muscles rather than just pulling with your arms to maximize lat activation.
- Keep your core tight throughout the movement to prevent swinging or kipping.
- If you're unable to perform a full chin-up, use resistance bands for assistance or perform negative chin-ups by jumping to the top position and lowering yourself slowly.
- Ensure a full range of motion by fully extending your arms at the bottom of each rep.
- Avoid using momentum; perform each rep in a controlled manner to increase strength effectively.
One-Arm Cable Biceps Curl
The One-Arm Cable Biceps Curl is an isolation exercise targeting the biceps brachii. It involves using a cable machine to provide constant tension throughout the movement, which helps in maximizing muscle engagement and growth. This exercise is performed unilaterally, allowing for focused attention on each arm individually, which can help address muscle imbalances.
Muscle focus
Step-by-step cues
- Attach a single handle to a low pulley on a cable machine.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the handle with one hand, palm facing forward, and step back slightly to create tension in the cable.
- Keep your elbow close to your torso and your upper arm stationary throughout the movement.
- Exhale as you curl the handle upward by contracting your biceps, bringing your hand towards your shoulder.
- Pause briefly at the top of the movement, ensuring maximum contraction of the biceps.
- Inhale as you slowly lower the handle back to the starting position, maintaining control.
- Complete the desired number of repetitions before switching to the other arm.
Technical tips
- Maintain a slight bend in your knees for stability during the exercise.
- Avoid swinging your body or using momentum; focus on controlled movements.
- Keep your wrist straight and avoid bending it during the curl to prevent strain.
- Ensure that your shoulder remains relaxed and does not lift during the curl.
- Focus on squeezing your biceps at the top of the movement for optimal contraction.
- Perform the exercise slowly to increase time under tension and enhance muscle growth.
Wrist Roller
The wrist roller is an effective exercise for strengthening the forearms and improving grip strength. It involves rolling a weight up and down using a cylindrical bar, which engages the wrist flexors and extensors.
Muscle focus
Step-by-step cues
- Attach a weight plate to the wrist roller using a secure rope or cord.
- Stand with feet shoulder-width apart, holding the wrist roller with both hands in front of you at shoulder height.
- Extend your arms fully, keeping them parallel to the ground.
- Begin rolling the weight up by rotating your wrists forward, maintaining controlled movements.
- Continue until the weight reaches the top, then slowly reverse the motion to lower the weight back down.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your grip is firm but not overly tight to avoid unnecessary strain.
- Focus on smooth, controlled wrist movements to maximize muscle engagement.
- Keep your core engaged and maintain a neutral spine throughout the exercise.
- Start with a lighter weight to perfect your form before increasing resistance.
- Avoid using momentum; rely on wrist strength to move the weight.
- Incorporate wrist rollers into your routine 2-3 times a week for balanced forearm development.
Neck Curl
The neck curl is an isolation exercise targeting the neck flexor muscles, primarily the sternocleidomastoid. It helps in strengthening the neck, improving posture, and enhancing overall neck stability. This exercise is typically performed lying on a bench or flat surface with controlled movements to ensure safety and effectiveness.
Muscle focus
Step-by-step cues
- Lie on your back on a flat bench with your head hanging off the edge.
- Place a small weight plate or resistance band across your forehead.
- Keep your shoulders relaxed and your body stable throughout the exercise.
- Slowly curl your chin towards your chest by flexing your neck.
- Pause briefly at the top of the movement, ensuring full contraction of the neck muscles.
- Slowly return to the starting position with control, avoiding any sudden movements.
- Repeat for the desired number of repetitions.
Technical tips
- Start with a light weight to avoid strain and gradually increase as you build strength.
- Focus on slow, controlled movements to maximize muscle engagement and minimize injury risk.
- Maintain a neutral spine and avoid lifting your shoulders during the exercise.
- Ensure that your breathing is steady; exhale as you curl up and inhale as you return to the starting position.
- Perform this exercise at the end of your workout to prevent fatigue from affecting other exercises.
- If you experience any discomfort or pain, stop immediately and reassess your form or consult a professional.
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.
B Stance Romanian Deadlift
The B Stance Romanian Deadlift is a unilateral variation of the traditional Romanian Deadlift, designed to target the hamstrings, glutes, and lower back. This exercise involves a staggered stance where one foot is positioned slightly behind the other, allowing for greater emphasis on the front leg while maintaining balance and stability.
Muscle focus
Step-by-step cues
- Stand with your feet hip-width apart. Shift your weight onto your right foot and place your left foot slightly behind you, toes touching the ground for balance.
- Hold a dumbbell or barbell in front of your thighs with an overhand grip, keeping your arms straight.
- Engage your core and keep your back straight as you hinge at the hips, lowering the weight towards the floor. Your right knee should have a slight bend.
- Lower the weight until you feel a stretch in your right hamstring, ensuring your back remains flat and your shoulders are pulled back.
- Push through your right heel to return to the starting position, keeping the movement controlled.
- Complete the desired number of repetitions on one side before switching to the other leg.
Technical tips
- Focus on maintaining a neutral spine throughout the movement to prevent lower back strain.
- Keep your core engaged to help stabilize your body and maintain balance.
- Ensure that most of your weight is on the front leg to maximize muscle engagement.
- Move slowly and with control to fully engage the hamstrings and glutes.
- Avoid rounding your back as you lower the weight; keep your chest open and shoulders back.
- Start with lighter weights to master form before progressing to heavier loads.
Band Reverse Hyperextension
The Band Reverse Hyperextension is an exercise targeting the lower back, glutes, and hamstrings. It involves extending the hips while lying face down on a bench or platform, using resistance bands to add tension and improve muscle activation.
Muscle focus
Step-by-step cues
- Secure a resistance band to a stable anchor point at floor level.
- Lie face down on a bench with your hips at the edge and legs hanging off.
- Loop the resistance band around your ankles.
- Grip the sides of the bench for stability.
- Engage your core and glutes, then lift your legs upward by extending your hips.
- Raise your legs until they are in line with your torso, keeping them straight.
- Pause briefly at the top of the movement, squeezing your glutes.
- Slowly lower your legs back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the resistance band is securely anchored to prevent slipping during the exercise.
- Maintain a neutral spine throughout the movement to avoid lower back strain.
- Focus on squeezing your glutes at the top of each repetition for maximum activation.
- Control the descent of your legs to maintain tension in the muscles and avoid momentum.
- Adjust the resistance band tension by changing its length or using a different band strength if needed.
Weighted Hanging Leg Raise
The Weighted Hanging Leg Raise is an advanced core exercise that targets the lower abdominal muscles, hip flexors, and obliques. By adding weight, it increases the intensity and demands greater stabilization from the core and grip strength. This exercise is performed by hanging from a pull-up bar and raising the legs while holding a weight between the feet or using ankle weights.
Muscle focus
Step-by-step cues
- Begin by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart.
- Ensure your body is fully extended and your feet are off the ground.
- Secure a dumbbell or weight plate between your feet or use ankle weights.
- Engage your core and keep your legs straight as you raise them to a 90-degree angle with your torso.
- Pause briefly at the top of the movement, ensuring your core is tight.
- Slowly lower your legs back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slight bend in your elbows to reduce strain on your joints.
- Focus on controlled movements to maximize core engagement.
- Avoid swinging your legs or using momentum to lift them.
- Keep your head in a neutral position and avoid looking up or down excessively.
- If you're new to this exercise, start without weights to master the form first.
- Ensure that your grip on the bar is firm to prevent slipping.
- Breathe out as you lift your legs and inhale as you lower them.
Clean Squat
The Clean Squat is a compound exercise that combines elements of the clean and the squat. It targets multiple muscle groups, including the quadriceps, hamstrings, glutes, core, and shoulders. This exercise enhances strength, power, and coordination.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart and position a barbell over your mid-foot.
- Bend at the hips and knees to grip the barbell with an overhand grip, hands slightly wider than shoulder-width.
- Keep your chest up, back straight, and engage your core.
- Initiate the lift by extending your hips and knees explosively to pull the barbell off the ground.
- As the bar reaches your thighs, shrug your shoulders and pull yourself under the bar into a front squat position.
- Catch the bar on your shoulders with elbows high and upper arms parallel to the ground.
- Lower into a deep squat by bending at the hips and knees while keeping your chest up.
- Drive through your heels to stand back up, maintaining control of the barbell on your shoulders.
- Lower the barbell back to the ground with control to complete one repetition.
Technical tips
- Focus on keeping your core tight throughout the movement to maintain stability.
- Ensure that your elbows remain high during the catch phase to properly support the barbell.
- Practice with lighter weights initially to perfect form before progressing to heavier loads.
- Use a hook grip for better control of the barbell during the pull phase.
- Keep your weight centered over your mid-foot to maintain balance during both the clean and squat phases.
- Engage in proper warm-up exercises to prepare your muscles for this compound movement.
Band Standing Balance Glute Kickback
The Band Standing Balance Glute Kickback is a lower body exercise that targets the gluteus maximus and improves balance and core stability. It involves extending one leg backward against the resistance of a band while maintaining an upright posture.
Muscle focus
Step-by-step cues
- Secure a resistance band around your ankles.
- Stand upright with feet hip-width apart and engage your core.
- Shift your weight onto your left leg and slightly bend the knee.
- Lift your right foot off the ground and extend it backward, keeping the leg straight.
- Squeeze your glutes at the top of the movement.
- Slowly return to the starting position without touching the ground.
- Complete the desired number of repetitions, then switch legs.
Technical tips
- Keep your core engaged throughout the exercise to maintain balance.
- Focus on squeezing your glutes as you extend your leg backward.
- Maintain a slight bend in the standing leg to reduce strain on the knee.
- Avoid arching your back; keep it neutral to prevent injury.
- Perform the movement slowly and with control for maximum effectiveness.
- Use a mirror to ensure proper form and alignment during the exercise.
Decline Crunch
Decline crunches are an abdominal exercise performed on a decline bench, targeting the rectus abdominis with an emphasis on the upper portion of the muscle. This exercise increases the resistance compared to regular crunches due to the decline angle, providing an effective workout for core strength and stability.
Muscle focus
Step-by-step cues
- Adjust the decline bench to a comfortable angle, typically between 15 to 30 degrees.
- Sit on the bench and secure your feet under the padded rollers.
- Lie back with your hands placed behind your head or crossed over your chest.
- Engage your core by pulling your navel towards your spine.
- Exhale and lift your upper body towards your knees by contracting your abdominal muscles.
- Pause briefly at the top of the movement, ensuring maximum contraction.
- Inhale and slowly lower your upper body back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your movements controlled to maximize muscle engagement and avoid using momentum.
- Focus on using your core muscles rather than pulling on your neck or head with your hands.
- Maintain a consistent breathing pattern; exhale as you crunch up and inhale as you lower down.
- Ensure that the decline angle is not too steep to prevent unnecessary strain on your lower back.
- Start with a moderate number of repetitions and increase as you build strength and endurance.
- If you experience discomfort in your neck, try placing a towel behind your head for support.
Half Squat
The Half Squat is a compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. It involves bending the knees to a partial depth, typically stopping when the thighs are parallel to the floor. This exercise is beneficial for building strength and muscle endurance while reducing stress on the knees compared to a full squat.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, toes slightly pointed out.
- Engage your core and keep your chest up.
- Begin the movement by pushing your hips back as if sitting in a chair.
- Lower your body until your thighs are parallel to the floor.
- Ensure your knees track over your toes and do not extend past them.
- Pause briefly at the bottom of the movement.
- Push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine throughout the exercise to avoid injury.
- Focus on keeping your weight distributed evenly across your feet.
- Avoid letting your knees collapse inward; keep them aligned with your toes.
- Control the descent and ascent to maximize muscle engagement.
- Use a mirror or partner to check form and ensure proper technique.
- Start with body weight or light weights before progressing to heavier loads.
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.
Standing Cable Low Chest Press
The Standing Cable Low Chest Press targets the lower portion of the pectoral muscles. This exercise is performed using a cable machine with the pulleys set at a low position. It engages the chest, shoulders, and triceps, promoting muscle growth and strength in the upper body.
Muscle focus
Step-by-step cues
- Set the cable machine pulleys to the lowest position and attach handles.
- Stand in the center of the machine with feet shoulder-width apart.
- Grab the handles with an overhand grip and step forward slightly to create tension in the cables.
- Position your hands at hip level with elbows bent and palms facing forward.
- Engage your core and maintain a slight bend in your knees.
- Press the handles upward and forward until your arms are fully extended in front of you at chest height.
- Pause briefly at the top of the movement, squeezing your chest muscles.
- Slowly return to the starting position by bending your elbows and lowering the handles back to hip level.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to maintain stability.
- Ensure that your movements are controlled and deliberate, avoiding any jerking motions.
- Focus on squeezing your chest muscles at the top of each press for maximum contraction.
- Maintain a slight bend in your elbows when returning to the starting position to keep tension on the muscles.
- Adjust your stance if needed to ensure balance and proper form during the exercise.
- Breathe out as you press forward and inhale as you return to the starting position.
Dumbbell Incline Chest Supported Lateral Raises
The Dumbbell Incline Chest Supported Lateral Raise is an isolation exercise targeting the lateral deltoids. It involves lying face down on an incline bench, which provides support and stability, minimizing momentum and maximizing shoulder engagement. This exercise is effective for building shoulder width and improving overall shoulder aesthetics.
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 planted on the ground.
- Extend your arms down towards the floor, keeping a slight bend in your elbows.
- Engage your core and lift the dumbbells out to the sides until your arms are parallel to the floor.
- Pause briefly at the top of the movement, focusing on squeezing your shoulder blades together.
- Slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your neck in a neutral position to avoid strain.
- Focus on controlled movements to maximize muscle engagement.
- Avoid using momentum; lift with your shoulders, not your back or arms.
- Maintain a slight bend in the elbows throughout the exercise to protect your joints.
- Exhale as you lift the weights and inhale as you lower them.
- Start with lighter weights to ensure proper form before progressing to heavier dumbbells.
One-Arm Landmine Half Kneeling Shoulder Press
The Landmine Half Kneeling One Arm Shoulder Press is an exercise that targets the shoulder muscles, particularly the deltoids, while also engaging the core for stability. This exercise utilizes a landmine setup, which is a barbell anchored at one end, allowing for a unique pressing angle that can reduce strain on the shoulder joint.
Muscle focus
Step-by-step cues
- Begin by setting up a barbell in a landmine attachment or securely in a corner.
- Kneel on one knee with the opposite foot flat on the ground in front of you, forming a 90-degree angle at both knees.
- Hold the end of the barbell with the hand on the same side as your kneeling leg, keeping your core engaged and torso upright.
- Press the barbell upward and slightly forward until your arm is fully extended, keeping your wrist straight and elbow slightly bent at the top.
- Slowly lower the barbell back to the starting position with control.
- Complete the desired number of repetitions before switching sides.
Technical tips
- Keep your core tight throughout the movement to maintain balance and stability.
- Focus on pressing through your shoulder rather than using momentum from your legs or torso.
- Ensure your elbow stays under your wrist during the press to maintain proper alignment.
- Breathe out as you press the barbell up and inhale as you lower it back down.
- Start with a lighter weight to master form before progressing to heavier loads.
Decline Barbell Bench Press
The Decline Barbell Bench Press is a compound exercise targeting the lower portion of the pectoral muscles, triceps, and anterior deltoids. It is performed on a decline bench, which positions the body at a downward angle, emphasizing the lower chest.
Muscle focus
Step-by-step cues
- Set the decline bench to an angle of about 15 to 30 degrees.
- Lie back on the bench with your feet secured under the foot pads.
- Grip the barbell slightly wider than shoulder-width apart.
- Unrack the barbell and hold it above your chest with arms fully extended.
- Lower the barbell slowly to your lower chest, keeping elbows at a 45-degree angle to your torso.
- Pause briefly at the bottom of the movement.
- Press the barbell back up to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your feet are firmly secured under the foot pads to maintain stability.
- Keep your core engaged throughout the exercise to support your lower back.
- Maintain a controlled tempo; avoid bouncing the bar off your chest.
- Focus on squeezing your chest muscles as you press the barbell upwards.
- Exhale as you press up and inhale as you lower the barbell.
- Start with a lighter weight to master form before progressing to heavier loads.
One-Arm Cable Row
The Single Arm Chest Supported Row Cable is an isolation exercise targeting the upper back muscles, particularly the latissimus dorsi, rhomboids, and trapezius. This exercise is performed using a cable machine with a bench set at an incline to support the chest, allowing for a focused contraction of the back muscles while minimizing strain on the lower back.
Muscle focus
Step-by-step cues
- Set an adjustable bench to a 30-45 degree incline in front of a cable machine.
- Attach a single handle to the low pulley of the cable machine.
- Lie face down on the bench with your chest supported and feet firmly planted on the ground.
- Grab the handle with one hand, keeping your arm extended and shoulder relaxed.
- Pull the handle towards your hip, squeezing your shoulder blade towards your spine.
- Pause briefly at the top of the movement for maximum contraction.
- Slowly extend your arm back to the starting position under control.
- Complete the desired number of repetitions before switching arms.
Technical tips
- Ensure your chest remains in contact with the bench throughout the exercise to maintain stability.
- Focus on pulling with your back muscles rather than your arm to maximize engagement of the target muscles.
- Keep your movements slow and controlled to enhance muscle activation and reduce injury risk.
- Avoid rotating your torso; keep it stable to isolate the back muscles effectively.
- Exhale as you pull the handle towards you and inhale as you return to the starting position.
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.
