4-Week Slim and Strong Body Program: Progression Cycle 10
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
Lower Body and Glutes muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Hip Thrust Smith Machine
The Hip Thrust Smith Machine exercise targets the gluteal muscles, particularly the gluteus maximus, and also engages the hamstrings and core. This exercise is performed using a Smith machine to provide stability and control, allowing for a focused contraction of the glutes.
Muscle focus
Step-by-step cues
- Position a bench perpendicular to the Smith machine. Sit on the ground with your upper back against the bench.
- Roll the bar of the Smith machine to rest above your hips. Use a pad or towel for comfort if needed.
- Plant your feet flat on the floor, shoulder-width apart, with knees bent at approximately 90 degrees.
- Engage your core and drive through your heels to lift your hips upward, extending them fully while keeping your upper back in contact with the bench.
- Squeeze your glutes at the top of the movement, ensuring your body forms a straight line from shoulders to knees.
- Slowly lower your hips back down to the starting position without touching the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your feet are positioned correctly to maintain balance and maximize glute activation.
- Keep your chin tucked slightly to maintain a neutral spine throughout the movement.
- Focus on squeezing your glutes at the top of each repetition for maximum engagement.
- Avoid arching your lower back; maintain a strong core to stabilize your torso.
- Control the descent of the bar to prevent it from dropping too quickly, which can reduce effectiveness and increase injury risk.
Pin Squat
The Pin Squat is a variation of the traditional squat where the barbell is lifted from a set of safety pins or supports within a power rack. This exercise focuses on building strength and power by eliminating the stretch reflex, forcing the lifter to generate force from a dead stop. It is particularly useful for improving sticking points in the squat and enhancing overall squat performance.
Muscle focus
Step-by-step cues
- Set the safety pins in a power rack at the desired height, typically at or just below parallel to your squat depth.
- Position the barbell on the pins and load it with an appropriate weight.
- Stand under the bar with your feet shoulder-width apart and position it across your upper back, ensuring it is centered.
- Grip the bar firmly with your hands slightly wider than shoulder-width apart.
- Engage your core, retract your shoulder blades, and maintain a neutral spine.
- Lift the bar off the pins by driving through your heels and extending your hips and knees simultaneously.
- Pause briefly at the top, then lower the bar back to the pins by bending your hips and knees, maintaining control throughout.
- Ensure that each rep starts from a dead stop on the pins to maximize effectiveness.
Technical tips
- Focus on maintaining a strong core throughout the movement to protect your lower back.
- Use a controlled tempo when lowering the bar to ensure proper form and reduce injury risk.
- Start with a lighter weight to master technique before progressing to heavier loads.
- Ensure that your knees track over your toes to avoid unnecessary strain on the joints.
- Experiment with different pin heights to target specific weaknesses in your squat.
Toe Touches
Toe Touches are a core exercise targeting the abdominal muscles, specifically the rectus abdominis. This exercise involves lying on your back and reaching your hands towards your toes, engaging the core to lift the shoulders off the ground.
Muscle focus
Step-by-step cues
- Lie flat on your back on a mat with your legs extended straight up towards the ceiling.
- Keep your arms extended straight above your chest, palms facing each other.
- Engage your core by drawing your belly button towards your spine.
- Exhale and lift your shoulders off the mat, reaching your fingertips towards your toes.
- Hold the top position briefly, ensuring maximum contraction of the abdominal muscles.
- Inhale and slowly lower your shoulders back to the mat, maintaining control.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your lower back pressed against the mat throughout the exercise to prevent strain.
- Focus on using your abdominal muscles to lift rather than pulling with your neck or shoulders.
- Maintain a steady and controlled movement; avoid using momentum to reach higher.
- If you find it difficult to keep legs straight, slightly bend them but ensure they remain elevated.
- Breathe out as you reach up and breathe in as you return to the starting position.
Kettlebell Goblet Squat
The Kettlebell Sumo Squat is a lower-body exercise targeting the quadriceps, hamstrings, glutes, and inner thighs. It involves holding a kettlebell with both hands while performing a squat with a wide stance, similar to a sumo wrestler's stance. This exercise helps improve strength, stability, and flexibility in the lower body.
Muscle focus
Step-by-step cues
- Stand with your feet wider than shoulder-width apart and toes slightly pointed out.
- Hold a kettlebell with both hands in front of you, allowing it to hang between your legs.
- Engage your core and keep your chest up as you begin to lower your body by bending at the hips and knees.
- Squat down until your thighs are parallel to the ground or as low as your flexibility allows.
- Ensure your knees are tracking over your toes and not caving inward.
- Push through your heels to return to the starting position, straightening your legs and keeping your back upright.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your back straight and avoid rounding your shoulders during the squat.
- Focus on engaging your core throughout the movement for better stability.
- Make sure to keep the weight distributed evenly across both feet.
- Control the movement on the way down to prevent dropping too quickly into the squat.
- Breathe in as you lower into the squat and exhale as you push back up to standing.
- Adjust the width of your stance if necessary to ensure comfort and proper form.
Single-Leg Deadlift
The Single-Leg Deadlift is a unilateral exercise that targets the hamstrings, glutes, and core. It enhances balance, stability, and coordination while also improving lower body strength. This exercise can be performed with bodyweight, dumbbells, or kettlebells.
Muscle focus
Step-by-step cues
- Stand upright with feet hip-width apart and hold a dumbbell in your right hand.
- Shift your weight onto your left leg, keeping a slight bend in the knee.
- Hinge at the hips, extending your right leg straight behind you while lowering the dumbbell towards the ground.
- Keep your back straight and core engaged throughout the movement.
- Lower until your torso is parallel to the floor or as far as your flexibility allows.
- Return to the starting position by driving through your left heel and bringing your right leg forward.
- Repeat for the desired number of repetitions before switching legs.
Technical tips
- Focus on maintaining a neutral spine to prevent lower back strain.
- Engage your core muscles to enhance stability and control.
- Keep the movement slow and controlled to maximize muscle engagement.
- Use a mirror to ensure proper form and alignment during the exercise.
- If balance is an issue, perform the exercise near a wall or use a support for stability.
- Start with lighter weights to master the form before progressing to heavier loads.
Cable Twist (horizontal)
The Cable Twist (horizontal) is an exercise targeting the oblique muscles of the core. It involves rotating the torso against resistance, promoting strength and stability in the core and improving rotational power. This exercise is performed using a cable machine, which allows for adjustable resistance and a consistent tension throughout the movement.
Muscle focus
Step-by-step cues
- Set the cable machine to chest height and attach a single handle.
- Stand sideways to the machine with feet shoulder-width apart, grasping the handle with both hands.
- Extend your arms fully in front of you, keeping them parallel to the floor.
- Engage your core muscles and rotate your torso away from the machine, keeping your arms extended.
- Rotate until your torso faces away from the machine, then slowly return to the starting position.
- Perform the desired number of repetitions and switch sides.
Technical tips
- Keep your knees slightly bent to maintain balance and stability.
- Focus on rotating through your torso rather than using your arms to pull.
- Engage your core throughout the movement to protect your lower back.
- Control the movement speed to maximize muscle engagement and prevent injury.
- Exhale as you rotate away from the machine and inhale as you return to the starting position.
- Ensure that your shoulders remain level and do not shrug during the exercise.
Tuesday
Brisk Walk
Complete 45-60 minutes of brisk walking and five minutes of relaxed breathing.
Wednesday
Upper Body and Core
Upper Body and Core muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Band Assisted Pull Up
The Band Assisted Pull Up is a strength training exercise that uses a resistance band to provide assistance during the pull-up movement. This exercise targets the muscles of the back, particularly the latissimus dorsi, as well as the biceps and shoulders. It is an excellent way for beginners to build strength and improve their pull-up technique.
Muscle focus
Step-by-step cues
- Attach a resistance band securely to a pull-up bar.
- Place one foot or knee into the loop of the band to reduce your body weight.
- Grip the pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Engage your core and keep your body straight.
- Pull yourself up until your chin is above the bar, leading with your chest.
- Slowly lower yourself back down to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Choose a band with appropriate resistance; thicker bands provide more assistance.
- Focus on pulling with your back muscles rather than just your arms.
- Keep your elbows slightly in front of you to engage your lats effectively.
- Maintain a controlled movement throughout; avoid swinging or using momentum.
- Gradually decrease band assistance as you build strength.
- Ensure your grip is firm but relaxed to prevent unnecessary tension in the forearms.
Machine Shoulder Press
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
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.
Abdominal Crunches
Abdominal crunches are a core exercise that primarily targets the rectus abdominis muscle. This exercise helps in strengthening the core, improving posture, and enhancing overall abdominal endurance. It is performed by lying on your back and lifting your upper body towards your knees using your abdominal muscles.
Muscle focus
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.
- Place your hands behind your head with elbows pointing outwards. Avoid pulling on your neck.
- Engage your core by drawing your belly button towards your spine.
- Lift your shoulder blades off the ground by contracting your abdominal muscles. Exhale as you lift.
- Pause briefly at the top of the movement, ensuring not to pull with your neck or arms.
- Inhale as you slowly lower back down to the starting position without letting your shoulders touch the ground completely.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your movements controlled and avoid using momentum to lift yourself.
- Focus on using your abs to lift rather than pulling with your neck or arms.
- Keep a small space between your chin and chest to avoid straining your neck.
- Exhale as you crunch up and inhale as you return to the starting position for better core engagement.
- Ensure that your lower back remains in contact with the mat throughout the exercise to protect your spine.
- Start with a manageable number of repetitions and gradually increase as you build strength.
Dumbbell Kelso Shrugs
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
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.
Standing Cuban Press
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
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.
Hanging Half Windmill
The Hanging Half Windmill is an advanced core exercise that targets the obliques, lower back, and hip flexors. It involves hanging from a bar and rotating the legs in a controlled manner to engage the core muscles effectively. This exercise requires significant upper body strength and core stability.
Muscle focus
Step-by-step cues
- Begin by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart.
- Engage your core and lift your legs to a 90-degree angle, so your body forms an 'L' shape.
- Slowly rotate your legs to one side while keeping them straight, aiming to bring them parallel to the ground.
- Pause briefly at the end of the rotation, maintaining control and tension in your core.
- Return your legs to the center position in a controlled manner.
- Repeat the movement on the opposite side.
- Perform the desired number of repetitions, ensuring even distribution on both sides.
Technical tips
- Ensure your grip is secure before starting to prevent slipping.
- Focus on slow and controlled movements to maximize core engagement.
- Keep your shoulders engaged and avoid swinging or using momentum.
- Breathe steadily throughout the exercise, exhaling as you rotate your legs.
- If you're unable to keep your legs straight, slightly bend your knees to reduce difficulty.
- Start with fewer repetitions and gradually increase as you build strength and stability.
Thursday
Mobility
Use 20-30 minutes of mobility, yoga or light cycling.
Friday
Full Body Circuit
Full Body Circuit muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Seated Forward Fold
The Seated Forward Fold, also known as Paschimottanasana in yoga, is a seated stretch targeting the hamstrings, lower back, and spine. This exercise enhances flexibility, promotes relaxation, and can help improve posture by lengthening the spine and releasing tension in the back muscles.
Muscle focus
Step-by-step cues
- Sit on the floor with your legs extended straight in front of you.
- Flex your feet so that your toes point upwards and your heels press into the ground.
- Inhale deeply, lengthening your spine upwards.
- As you exhale, hinge at the hips to lean forward, keeping your back straight.
- Reach towards your feet with your hands, aiming to hold your feet or ankles. If this is difficult, place your hands on your shins or use a strap around your feet.
- Maintain a relaxed neck and gaze softly towards your legs.
- Hold the position for 20-30 seconds while breathing deeply.
- To release, inhale and gently lift your torso back to an upright position.
Technical tips
- Keep your spine as straight as possible to avoid rounding the back.
- Focus on hinging at the hips rather than bending at the waist.
- Use a yoga strap if you cannot reach your feet comfortably.
- Engage your core muscles to support the lower back during the stretch.
- Breathe deeply to enhance relaxation and deepen the stretch over time.
- Avoid forcing yourself into the position; ease into it gradually to prevent injury.
Barbell Bench Press
The Barbell Bench Press is a compound exercise targeting the chest, triceps, and shoulders. It is performed lying on a flat bench while pressing a barbell upwards from chest level until the arms are fully extended.
Muscle focus
Step-by-step cues
- Lie flat on a bench with your feet firmly planted on the ground.
- Grip the barbell with hands slightly wider than shoulder-width apart.
- Unrack the barbell and hold it directly above your chest with arms fully extended.
- Lower the barbell slowly to your chest, keeping elbows at about a 45-degree angle to your body.
- Pause briefly when the barbell touches your chest.
- Press the barbell back up to the starting position by extending your arms, ensuring they are fully locked out at the top.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your back remains flat against the bench throughout the exercise.
- Keep your core engaged to maintain stability and support during the lift.
- Avoid flaring your elbows too wide to reduce shoulder strain.
- Focus on controlled movements, both when lowering and pressing the barbell.
- Use a spotter for safety, especially when lifting heavy weights.
- Warm up properly before performing heavy sets to prevent injury.
Dumbbell Pullover with Legs Raised
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
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.
Dead Bug
The Dead Bug is a core strengthening exercise that targets the abdominal muscles, improves stability, and enhances coordination. It involves lying on your back and moving your arms and legs in a controlled manner to engage the core without straining the lower back.
Muscle focus
Step-by-step cues
- Lie flat on your back with your arms extended towards the ceiling and your knees bent at a 90-degree angle above your hips.
- Engage your core by drawing your navel towards your spine, ensuring your lower back is pressed into the floor.
- Slowly extend your right arm behind you while simultaneously straightening your left leg towards the floor, keeping both just above the ground.
- Return to the starting position by bringing your arm and leg back to the initial position.
- Repeat the movement on the opposite side by extending your left arm and right leg.
- Continue alternating sides for the desired number of repetitions.
Technical tips
- Maintain a neutral spine throughout the exercise to prevent lower back strain.
- Focus on slow, controlled movements to maximize core engagement and improve coordination.
- Keep breathing steadily; exhale as you extend your arm and leg, and inhale as you return to the starting position.
- If you experience discomfort in your lower back, reduce the range of motion or keep your legs bent during extensions.
- Ensure that your head and neck remain relaxed on the floor to avoid unnecessary tension.
Standing Forward Bend
The Standing Forward Bend, also known as Uttanasana in yoga, is a fundamental exercise that stretches the hamstrings, calves, and hips while strengthening the thighs and knees. It also helps improve flexibility in the spine and promotes relaxation.
Muscle focus
Step-by-step cues
- Stand with your feet hip-width apart and your arms at your sides.
- Inhale deeply, then exhale as you hinge at your hips to fold forward.
- Keep your knees slightly bent if necessary to avoid straining your lower back.
- Allow your head to hang heavy and relax your neck.
- Place your hands on the floor, on blocks, or hold onto opposite elbows.
- Hold the position for 15-30 seconds, breathing deeply.
- To come up, engage your core and slowly roll up vertebra by vertebra.
Technical tips
- Focus on hinging from the hips rather than rounding the back.
- Keep a slight bend in the knees if you feel tension in the lower back.
- Engage your core muscles to support your spine during the movement.
- Relax your shoulders away from your ears to avoid tension in the neck.
- If you can't reach the floor, use yoga blocks for support.
- Breathe deeply throughout the exercise to enhance relaxation and flexibility.
Knee Push-Up
Push Ups On Knees, also known as modified push-ups, are a beginner-friendly exercise that targets the chest, shoulders, and triceps. This variation reduces the load on the upper body by allowing the knees to remain on the ground, making it an excellent choice for building strength and endurance in those new to push-ups or returning from injury.
Muscle focus
Step-by-step cues
- Start by kneeling on the floor. Place your hands slightly wider than shoulder-width apart on the ground.
- Position your knees together and keep your feet lifted off the ground.
- Engage your core and maintain a straight line from your head to your knees.
- Lower your body by bending your elbows until your chest nearly touches the floor.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core tight throughout the movement to maintain proper alignment.
- Ensure that your elbows are at a 45-degree angle to your body as you lower yourself.
- Avoid arching your back; maintain a straight line from head to knees.
- Focus on controlled movements rather than speed to maximize muscle engagement.
- If you experience discomfort in your wrists, try using push-up bars or perform the exercise on a soft surface.
Rope Straight-Arm Lat Pulldown
The Standing Cable Straight Arm Pulldown is an isolation exercise targeting the latissimus dorsi muscles. It involves pulling a cable bar down with straight arms from shoulder height to the thighs, engaging the back and core muscles. This exercise helps in developing back width and improving shoulder stability.
Muscle focus
Step-by-step cues
- Attach a straight bar to a high pulley on a cable machine.
- Stand facing the machine with feet shoulder-width apart.
- Grasp the bar with an overhand grip, hands slightly wider than shoulder-width.
- Step back slightly to create tension on the cable, keeping arms straight and elbows slightly bent.
- Engage your core and pull the bar down in an arc motion until it reaches your thighs.
- Keep your arms straight throughout the movement, avoiding any bending at the elbows.
- Slowly return the bar to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slight bend in your knees to stabilize your stance.
- Focus on squeezing your lats as you pull the bar down.
- Avoid using momentum; control the movement throughout.
- Keep your shoulders down and back to prevent them from shrugging.
- Ensure your core is engaged to support your lower back.
- Do not lock your elbows; keep them slightly bent to reduce joint strain.
- Breathe out as you pull down and inhale as you return to the starting position.
Saturday
Easy Cardio
Choose enjoyable low-impact cardio for 40-60 minutes.
Sunday
Full Rest
Rest fully and plan balanced meals for the week ahead.
Four-week progression
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.
