4-Week Slim and Strong Body Program
Ready-to-use training plan
4-Week ProgramRecommended for WomenGym45-65 minutes
A sustainable strength and conditioning program combining full-body training, walking and recovery without crash-diet tactics.
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
Lower Body and Glutes
Workout muscle map
Lower Body and Glutes muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Back LowerCoreCore LowerCore UpperGluteusQuadricepsAdductorsBackChestHamstring
1
Watch exercise video
Side Plank Hip Abduction
3 sets10-15 reps45-60 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.
2
Watch exercise video
Deadlift
3 sets10-15 reps45-60 sec rest
The deadlift is a compound exercise that targets multiple muscle groups, primarily the posterior chain, including the glutes, hamstrings, lower back, and traps. It is a fundamental strength training movement that involves lifting a loaded barbell from the ground to hip level while maintaining a neutral spine.
Muscle focus
Erector Spinae100%
Gluteus Maximus90%
Quadriceps Vastus Medialis90%
Quadriceps Vastus Lateralis80%
Quadriceps Rectus Femoris70%
Back LowerGluteusBackHamstringQuadriceps
Step-by-step cues
- Stand with your feet hip-width apart, toes pointing slightly outward.
- Position the barbell over the middle of your feet.
- Bend at the hips and knees to grip the bar just outside your knees with an overhand or mixed grip.
- Keep your chest up, back straight, and shoulders slightly in front of the bar.
- Engage your core and drive through your heels to lift the bar by extending your hips and knees simultaneously.
- Keep the bar close to your body as you lift it to hip level.
- Once fully upright, pause briefly before lowering the bar back to the ground by hinging at the hips and bending your knees.
Technical tips
- Ensure your spine remains neutral throughout the lift to prevent injury.
- Engage your core muscles before initiating the lift for better stability.
- Keep the barbell close to your body to maintain balance and reduce strain on your lower back.
- Avoid rounding your back; focus on keeping it straight by engaging your lats and pulling your shoulder blades together.
- Use a mixed grip or straps if grip strength is a limiting factor.
- Start with lighter weights to perfect your form before progressing to heavier loads.
3
Watch exercise video
Knee Tuck Crunch
3 sets10-15 reps45-60 sec rest
The Knee Tuck Crunch is a core exercise that targets the rectus abdominis and engages the lower abs, obliques, and hip flexors. It involves bringing your knees towards your chest while simultaneously lifting your upper body off the ground, enhancing core stability and strength.
Muscle focus
Abs Upper100%
Abs Lower70%
Abs Obliques30%
Core LowerCore UpperCore
Step-by-step cues
- Lie flat on your back on a mat with your legs extended and arms at your sides.
- Place your hands lightly behind your head for support, keeping elbows wide.
- Engage your core by drawing your belly button towards your spine.
- Simultaneously lift your knees towards your chest while curling your upper body off the ground.
- Hold the top position for a moment, squeezing your abs tightly.
- Slowly lower back to the starting position, keeping control throughout the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on controlled movements to maximize core engagement and avoid using momentum.
- Keep your lower back pressed against the mat to prevent strain and ensure proper form.
- Exhale as you crunch up and inhale as you return to the starting position.
- Avoid pulling on your neck with your hands; use them only for light support.
- If you feel tension in your neck, try to relax it and focus on using your core muscles.
- Start with fewer repetitions if you're new to this exercise and gradually increase as you build strength.
4
Watch exercise video
Smith Machine Good Morning
3 sets10-15 reps45-60 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.
5
Watch exercise video
High-Bar Squat
3 sets10-15 reps45-60 sec rest
The Highbar Squat is a compound lower body exercise that primarily targets the quadriceps, glutes, and hamstrings. It involves placing the barbell on the upper traps, maintaining an upright torso, and descending into a squat position while keeping the knees aligned with the toes.
Muscle focus
Gluteus Maximus100%
Quadriceps Rectus Femoris85%
Quadriceps Vastus Medialis85%
Quadriceps Vastus Lateralis85%
Sartorius40%
GluteusQuadricepsAdductorsBack LowerCore Lower
Step-by-step cues
- Position a barbell on a squat rack at shoulder height.
- Step under the bar and place it on your upper traps, ensuring it is centered.
- Grip the bar slightly wider than shoulder-width and lift your elbows to create a stable shelf.
- Unrack the bar by standing up straight and take a step back.
- Set your feet shoulder-width apart with toes slightly pointed out.
- Engage your core and keep your chest up.
- Initiate the squat by bending at the hips and knees simultaneously.
- Descend until your thighs are parallel to the ground or slightly below.
- Ensure your knees track over your toes throughout the movement.
- Drive through your heels to return to the starting position, extending your hips and knees.
Technical tips
- Keep your core tight to maintain stability and prevent lower back strain.
- Focus on keeping an upright torso to emphasize quadriceps engagement.
- Ensure your knees do not cave inward; they should align with your toes.
- Control the descent to maintain balance and prevent injury.
- Use a full range of motion for maximum muscle activation.
- Warm up properly before performing heavy squats to prepare your muscles and joints.
- Start with lighter weights to perfect form before progressing to heavier loads.
6
Watch exercise video
Straight Leg Raise on Dip Bars
3 sets10-15 reps45-60 sec rest
The Straight Leg Raise on Dip Bars is a core strengthening exercise that targets the abdominal muscles, hip flexors, and stabilizers. It involves lifting the legs while maintaining a straight posture, using dip bars for support.
Muscle focus
Abs Upper80%
Abs Lower70%
Abs Obliques50%
Chest Big Swing15%
Core LowerCore UpperChestCore
Step-by-step cues
- Begin by positioning yourself between the dip bars, gripping each bar firmly with your palms facing inward.
- Lift your body off the ground by extending your arms fully, keeping your shoulders engaged and down away from your ears.
- Engage your core muscles and straighten your legs, keeping them together.
- Slowly raise your legs in front of you until they are parallel to the ground, maintaining a straight line from your head to your toes.
- Hold the position briefly at the top, ensuring your core remains tight.
- Lower your legs back to the starting position in a controlled manner without swinging or using momentum.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the movement to prevent arching of the lower back.
- Avoid swinging or using momentum to lift your legs; focus on controlled movements.
- If you find it difficult to keep your legs straight, start with bent knees and gradually progress to straight leg raises as you build strength.
- Ensure that your shoulders remain stable and do not shrug up towards your ears during the exercise.
- Breathe steadily; exhale as you lift your legs and inhale as you lower them.
Tuesday
Brisk Walk
Recovery focus
Complete 45-60 minutes of brisk walking and five minutes of relaxed breathing.
Wednesday
Upper Body and Core
Workout muscle map
Upper Body and Core muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
ChestCoreCore LowerLatissimusShouldersShoulders BackShoulders FrontBackBack LowerBicepsCore UpperForearmsGluteusTriceps
1
Watch exercise video
Dumbbell Pullover with Legs Raised
3 sets10-15 reps45-60 sec rest
The Dumbbell Pullover with Legs Raised is an advanced exercise targeting the chest, lats, and core. By raising the legs, you engage the abdominal muscles more intensely, providing a comprehensive upper body workout. This exercise also enhances shoulder mobility and stability.
Muscle focus
Chest Big Swing95%
Back Teres Major85%
Back Teres Minor60%
Back Infraspinatus45%
Triceps Long Head35%
ChestShoulders BackBack LowerLatissimusTriceps
Step-by-step cues
- Lie flat on your back on a bench, ensuring your head and neck are supported.
- Raise your legs so they are perpendicular to the floor, keeping them straight and together.
- Hold a dumbbell with both hands, arms extended above your chest. Your palms should be facing upward, gripping the dumbbell securely.
- Inhale deeply and slowly lower the dumbbell in an arc behind your head until you feel a stretch in your chest and lats.
- Keep your elbows slightly bent throughout the movement to reduce strain on the joints.
- Exhale and bring the dumbbell back to the starting position using your chest and lat muscles.
- Repeat for the desired number of repetitions while maintaining control and form.
Technical tips
- Ensure your core is engaged throughout the exercise to maintain stability and support for your lower back.
- Avoid arching your back; keep it pressed against the bench to prevent injury.
- Start with a lighter weight to master the form before progressing to heavier dumbbells.
- Focus on a slow and controlled motion to maximize muscle engagement and effectiveness.
- Keep your breathing steady; inhale as you lower the dumbbell and exhale as you lift it back up.
- If you experience discomfort in your shoulders, reduce the range of motion or adjust your grip.
2
Watch exercise video
Machine Shoulder Press
3 sets10-15 reps45-60 sec rest
The Machine Shoulder Press is a compound exercise that targets the deltoid muscles, particularly the anterior and medial heads, as well as the triceps and upper pectoral muscles. It is performed using a shoulder press machine, which provides stability and allows for controlled movement, making it suitable for both beginners and advanced lifters.
Muscle focus
Shoulders Middle100%
Shoulders Front80%
Chest Upper40%
Triceps Medial Head30%
Triceps Lateral Head25%
ShouldersShoulders FrontChestShoulders BackTriceps
Step-by-step cues
- Adjust the seat height so that the handles are at shoulder level or slightly below when seated.
- Sit down with your back firmly against the backrest and feet flat on the floor.
- Grasp the handles with an overhand grip, palms facing forward.
- Engage your core and keep your chest up throughout the exercise.
- Press the handles upward until your arms are fully extended but not locked out.
- Slowly lower the handles back to the starting position, maintaining control.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your elbows are slightly in front of your body to reduce shoulder joint strain.
- Keep a neutral spine and avoid arching your back during the press.
- Use a weight that allows you to maintain proper form throughout all repetitions.
- Focus on a slow and controlled movement to maximize muscle engagement.
- Exhale as you press the weight up and inhale as you lower it back down.
- Avoid shrugging your shoulders; keep them relaxed to prevent neck strain.
3
Watch exercise video
Plank
3 sets10-15 reps45-60 sec rest
The plank is an isometric core exercise that involves maintaining a position similar to a push-up for the maximum possible time. It primarily targets the abdominal muscles, but also engages the shoulders, back, and glutes. This exercise helps improve core strength, stability, and endurance.
Muscle focus
Abs Lower100%
Abs Upper100%
Abs Obliques100%
Gluteus Maximus50%
Shoulders Front30%
CoreCore LowerCore UpperGluteusShoulders Front
Step-by-step cues
- Start by lying face down on the floor.
- Position your elbows directly under your shoulders and place your forearms on the ground.
- Lift your body off the ground by engaging your core muscles, keeping your body in a straight line from head to heels.
- Keep your feet together and toes on the ground.
- Hold this position while maintaining a neutral neck and spine alignment.
- Breathe steadily and hold for the desired duration.
Technical tips
- Ensure your elbows are aligned under your shoulders to avoid unnecessary strain.
- Engage your core by pulling your belly button towards your spine.
- Keep your body in a straight line; avoid sagging hips or raised buttocks.
- Focus on maintaining a steady breathing pattern to help maintain the position longer.
- If new to planking, start with shorter durations and gradually increase as you build strength.
- To increase difficulty, try lifting one leg or arm while maintaining balance.
4
Watch exercise video
One-Arm Lat Pulldown
3 sets10-15 reps45-60 sec rest
The One Arm Lat Pulldown is an isolation exercise targeting the latissimus dorsi muscles. It helps in developing unilateral strength and correcting muscle imbalances. This exercise is performed using a cable machine with a single handle attachment, allowing for a full range of motion and focused contraction on one side of the back at a time.
Muscle focus
Back Lats100%
Back Teres Major100%
Back Teres Minor75%
Back Trapezius Lower60%
Back Infraspinatus55%
LatissimusShoulders BackBackBack LowerTriceps
Step-by-step cues
- Adjust the seat height and knee pad on the cable machine to ensure stability during the exercise.
- Attach a single handle to the high pulley of the cable machine.
- Sit down facing the machine with your feet flat on the floor and knees secured under the pad.
- Grasp the handle with one hand using a neutral or supinated grip, keeping your arm fully extended.
- Lean slightly back, maintaining a straight spine and engaging your core muscles.
- Exhale as you pull the handle down towards your chest, leading with your elbow and squeezing your shoulder blade down and back.
- Pause briefly at the bottom of the movement, ensuring full contraction of the latissimus dorsi.
- Inhale as you slowly return to the starting position, allowing your arm to fully extend without losing tension in your back.
- Complete the desired number of repetitions before switching to the other arm.
Technical tips
- Focus on pulling with your back muscles rather than your arm to maximize lat engagement.
- Keep your torso stable throughout the movement to avoid using momentum.
- Control the eccentric phase by slowly extending your arm back to the starting position.
- Ensure that your shoulder remains down and away from your ear during the pull to prevent strain.
- Use a weight that allows you to perform the exercise with proper form for all repetitions.
5
Watch exercise video
Standing Cuban Press
3 sets10-15 reps45-60 sec rest
The Standing Cuban Press is a shoulder exercise that targets the rotator cuff and deltoid muscles. It combines an external rotation with an overhead press, promoting shoulder stability and strength.
Muscle focus
Shoulders Front90%
Shoulders Middle75%
Brachioradialis30%
Shoulders Rear30%
Biceps Long Head25%
ShouldersShoulders FrontBicepsForearmsShoulders Back
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a pair of dumbbells with an overhand grip.
- Start with your arms hanging down in front of you, elbows bent at 90 degrees, and palms facing your body.
- Raise the dumbbells by externally rotating your shoulders until your forearms are parallel to the floor.
- From this position, press the dumbbells overhead by extending your arms fully.
- Slowly reverse the movement by bringing the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to maintain balance and support your lower back.
- Ensure that your elbows remain at a 90-degree angle during the initial rotation phase.
- Focus on controlled movements to maximize muscle engagement and minimize injury risk.
- Avoid using excessive weight to prevent strain on the shoulder joints; prioritize form over load.
- Breathe out as you press the dumbbells overhead and inhale as you return to the starting position.
6
Watch exercise video
Weighted Sit Up
3 sets10-15 reps45-60 sec rest
The Weighted Sit Up is an advanced core exercise that targets the abdominal muscles by adding resistance through the use of a weight plate or dumbbell. This exercise enhances core strength, stability, and endurance, making it an effective addition to any strength training routine.
Muscle focus
Abs Lower50%
Abs Upper50%
Abs Obliques50%
CoreCore LowerCore Upper
Step-by-step cues
- Lie flat on your back on a mat with your knees bent and feet flat on the floor, hip-width apart.
- Hold a weight plate or dumbbell against your chest with both hands.
- Engage your core muscles by drawing your belly button towards your spine.
- Exhale as you lift your upper body off the floor in a controlled manner, curling your torso towards your knees.
- Pause briefly at the top of the movement, ensuring your core remains engaged.
- Inhale as you slowly lower your upper body back to the starting position, maintaining control throughout the descent.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your feet flat on the floor throughout the movement to maintain stability.
- Avoid using momentum; focus on engaging your core muscles for a controlled lift.
- Start with a lighter weight to master the form before progressing to heavier weights.
- Maintain a neutral neck position by looking straight ahead rather than tucking your chin into your chest.
- Ensure that the movement is smooth and controlled both on the way up and down to maximize muscle engagement.
- If you experience any lower back discomfort, reassess your form or reduce the weight used.
Thursday
Mobility
Recovery focus
Use 20-30 minutes of mobility, yoga or light cycling.
Friday
Full Body Circuit
Workout muscle map
Full Body Circuit muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
ChestCore LowerCore UpperGluteusLatissimusQuadricepsShoulders BackShoulders FrontTricepsBackBack LowerBack UpperCoreHamstringShoulders
1
Watch exercise video
Dumbbell Snatch
3 sets10-15 reps45-60 sec rest
The one-arm dumbbell snatch is a dynamic, full-body exercise that primarily targets the shoulders, back, and legs. It enhances power, coordination, and explosiveness by involving multiple muscle groups in a single, fluid motion.
Muscle focus
Shoulders Front70%
Shoulders Middle65%
Quadriceps Rectus Femoris65%
Quadriceps Vastus Medialis65%
Quadriceps Vastus Lateralis65%
QuadricepsShoulders FrontBack LowerShouldersShoulders Back
Step-by-step cues
- Stand with feet shoulder-width apart, holding a dumbbell in one hand between your legs.
- Bend your knees slightly and hinge at the hips to lower the dumbbell towards the floor.
- Explosively extend your hips and knees while pulling the dumbbell upward close to your body.
- As the dumbbell reaches shoulder height, quickly rotate your elbow under it and extend your arm overhead.
- Lock out your arm at the top position, keeping your core engaged and body stable.
- Lower the dumbbell back to the starting position in a controlled manner.
Technical tips
- Focus on generating power from your hips and legs rather than relying solely on your arm strength.
- Keep the dumbbell close to your body during the upward pull to maintain control and efficiency.
- Engage your core throughout the movement to stabilize your body and prevent injury.
- Practice with lighter weights initially to perfect form before progressing to heavier loads.
- Ensure a firm grip on the dumbbell to maintain control during the snatch.
2
Watch exercise video
One-Arm Push-Up
3 sets10-15 reps45-60 sec rest
The Single Arm Push Up is an advanced bodyweight exercise that targets the chest, shoulders, triceps, and core muscles. It requires significant strength, balance, and stability, making it a challenging progression from the standard push-up.
Muscle focus
Chest Middle100%
Chest Lower75%
Chest Upper75%
Triceps Long Head75%
Triceps Medial Head75%
ChestTricepsCore LowerShouldersShoulders Front
Step-by-step cues
- Begin in a high plank position with your feet slightly wider than shoulder-width apart for better stability.
- Place one hand directly under your shoulder while extending the other arm out to the side or behind your back.
- Engage your core and glutes to maintain a straight line from head to heels.
- Lower your body by bending the elbow of the supporting arm until your chest is just above the ground.
- Pause briefly at the bottom, then push through your palm to return to the starting position.
- Repeat for the desired number of repetitions before switching arms.
Technical tips
- Ensure your core is tight throughout the movement to prevent hip sagging.
- Keep your supporting elbow close to your body as you lower down for better control.
- Start with elevated surfaces or knee variations if full single arm push-ups are too challenging initially.
- Focus on controlled movements rather than speed to maximize muscle engagement and reduce injury risk.
- Breath in as you lower down and exhale as you push up to maintain proper breathing rhythm.
3
Watch exercise video
One-Arm Seated Row
3 sets10-15 reps45-60 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.
4
Watch exercise video
V-Sit Crunch
3 sets10-15 reps45-60 sec rest
The V-Sit Crunch is a core exercise that targets the abdominal muscles, particularly the rectus abdominis and obliques. It involves balancing on your glutes while lifting your legs and torso to form a 'V' shape, engaging the core throughout the movement.
Muscle focus
Abs Upper100%
Abs Lower80%
Abs Obliques40%
Quadriceps Rectus Femoris25%
Core LowerCore UpperCoreQuadriceps
Step-by-step cues
- Sit on the floor with your legs extended and your arms at your sides.
- Lean back slightly, keeping your back straight and engage your core.
- Lift your legs off the ground, bending your knees slightly.
- Simultaneously lift your torso to form a 'V' shape with your body.
- Hold this position briefly, ensuring your core remains engaged.
- Lower your torso and legs back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core tight throughout the exercise to maintain balance and stability.
- Avoid rounding your back; maintain a straight spine to prevent strain.
- Control the movement both when lifting into the 'V' position and when returning to the start.
- Focus on breathing steadily; exhale as you lift into the 'V' and inhale as you lower back down.
- If you're new to this exercise, start with fewer repetitions and gradually increase as you build strength.
5
Watch exercise video
Narrow Stance 45 Degree Leg Press
3 sets10-15 reps45-60 sec rest
The Narrow Stance 45 Degree Leg Press is a compound lower body exercise targeting the quadriceps, glutes, and hamstrings. By placing the feet closer together on the platform, this variation emphasizes the outer quadriceps and can also engage the adductors. It is performed on a 45-degree leg press machine, which allows for a controlled movement pattern and significant loading potential.
Muscle focus
Quadriceps Vastus Lateralis100%
Quadriceps Rectus Femoris95%
Quadriceps Vastus Medialis95%
Sartorius50%
Gluteus Medius50%
GluteusQuadricepsHamstring
Step-by-step cues
- Sit on the leg press machine with your back and head firmly against the padded support.
- Place your feet close together in the center of the platform, about hip-width apart.
- Ensure your knees are aligned with your toes and not caving inward.
- Grip the handles on the sides of the seat to stabilize your upper body.
- Unlock the safety mechanism by pressing slightly with your legs.
- Lower the platform by bending your knees until they form approximately a 90-degree angle, keeping your feet flat on the platform.
- Press through your heels to extend your legs back to the starting position without locking your knees.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a controlled tempo throughout the movement to maximize muscle engagement.
- Keep your core engaged to support your lower back and prevent rounding.
- Focus on pushing through your heels rather than your toes to better activate the glutes and hamstrings.
- Avoid locking out your knees at the top of the movement to maintain tension on the muscles.
- Adjust foot placement slightly if you feel discomfort in your knees; ensure alignment remains consistent.
- Breath in as you lower the weight and exhale as you press it back up.
6
Watch exercise video
Cable Kneeling High To Low Fly
3 sets10-15 reps45-60 sec rest
Cable flyes on knees target the chest muscles, specifically the pectoralis major, while also engaging the shoulders and triceps. This exercise is performed using a cable machine with pulleys set at a high position. Kneeling provides stability and focuses the movement on the chest by minimizing leg involvement.
Muscle focus
Chest Lower100%
Chest Middle70%
Chest Big Swing40%
Chest Upper20%
Shoulders Front20%
ChestShoulders FrontTriceps
Step-by-step cues
- Position the pulleys on a cable machine at a high setting.
- Attach handles to the cables and kneel down in the center of the machine.
- Hold a handle in each hand with your arms extended out to the sides, palms facing forward.
- Keep your back straight and core engaged throughout the exercise.
- Slowly bring your hands together in front of your chest in a wide arc, maintaining a slight bend in your elbows.
- Pause briefly when your hands meet, squeezing your chest muscles.
- Slowly return to the starting position, controlling the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your knees are comfortably positioned on a mat to avoid discomfort.
- Focus on squeezing your chest muscles at the peak of the movement for maximum engagement.
- Maintain a slight bend in your elbows throughout to protect your joints.
- Keep your movements slow and controlled to maximize muscle tension and prevent injury.
- Engage your core to maintain balance and stability during the exercise.
- Avoid using momentum; let your chest muscles do the work.
7
Watch exercise video
Barbell Bent Over Row From Pin
3 sets10-15 reps45-60 sec rest
The Barbell Bent Over Row From Pin is a compound exercise targeting the back muscles, primarily the latissimus dorsi, rhomboids, and trapezius. It involves pulling a barbell from a dead stop on safety pins set at knee height or slightly below, emphasizing strength and power in the upper back.
Muscle focus
Back Lats100%
Back Teres Major75%
Back Trapezius Lower60%
Back Teres Minor55%
Back Infraspinatus55%
LatissimusShoulders BackBackBack LowerBack Upper
Step-by-step cues
- Set the safety pins in a power rack to knee height or slightly below.
- Place the barbell on the pins and stand with your feet shoulder-width apart.
- Bend at the hips and knees to grip the barbell with an overhand grip, hands slightly wider than shoulder-width.
- Keep your back straight and core engaged as you lift the barbell off the pins.
- Pull the barbell towards your lower chest or upper abdomen, keeping elbows close to your body.
- Pause briefly at the top of the movement, squeezing your shoulder blades together.
- Lower the barbell back to the pins in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your back remains flat throughout the exercise to avoid injury.
- Engage your core to maintain stability and support your lower back.
- Focus on pulling with your back muscles rather than your arms.
- Use a weight that allows you to maintain proper form throughout all repetitions.
- Control the descent of the barbell to maximize muscle engagement.
- Breath out as you pull the barbell up and inhale as you lower it back down.
Saturday
Easy Cardio
Recovery focus
Choose enjoyable low-impact cardio for 40-60 minutes.
Sunday
Full Rest
Recovery focus
Rest fully and plan balanced meals for the week ahead.
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
- Use a moderate daily energy deficit, commonly 250-450 kcal, and avoid crash diets.
- Target roughly 1.6-2.2 g of protein per kg of body weight to support recovery and muscle retention.
- Choose high-volume meals with vegetables, fruit, lean protein and minimally processed carbohydrates.
- Keep water intake consistent and plan satisfying meals before hunger becomes difficult to manage.
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.
