4-Week Slim and Strong Body Program: Progression Cycle 2
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.
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.
Poliquin Step-Up
The Poliquin Step-Up is a lower body exercise that targets the quadriceps, glutes, and hamstrings. It is performed with a focus on controlled movement and balance, enhancing knee stability and strength. This exercise is named after Charles Poliquin, a renowned strength coach, and is particularly effective for athletes looking to improve their leg power and knee health.
Muscle focus
Step-by-step cues
- Stand facing a bench or step with your feet hip-width apart.
- Place one foot on the bench, ensuring your entire foot is flat and stable.
- Push through the heel of the foot on the bench to lift your body upward.
- Keep your torso upright and avoid leaning forward excessively.
- Bring the trailing leg up to tap the bench lightly without placing weight on it.
- Lower the trailing leg back to the ground in a controlled manner.
- Repeat for the desired number of repetitions before switching legs.
Technical tips
- Ensure the bench or step is at a height where your knee is at or slightly below hip level when stepping up.
- Focus on pushing through the heel of the working leg to engage the glutes effectively.
- Maintain a neutral spine throughout the movement to prevent lower back strain.
- Control the descent to maximize muscle engagement and prevent injury.
- Start with body weight and progress to holding dumbbells as you become more comfortable with the exercise.
- Keep your core engaged to aid in balance and stability during the movement.
Cable Twist (up down)
The Cable Twist (up down) is a core-strengthening exercise that targets the obliques and transverse abdominis. It involves rotational movement using a cable machine, enhancing stability and improving rotational power.
Muscle focus
Step-by-step cues
- Set the cable machine to a high pulley position and attach a single handle.
- Stand with feet shoulder-width apart, side-on to the machine, and grasp the handle with both hands.
- Engage your core and slightly bend your knees for stability.
- Pull the handle downward across your body in a controlled motion, rotating your torso as you do so.
- Continue the movement until your hands are near your opposite hip.
- Slowly return to the starting position by reversing the motion, maintaining control throughout.
- Complete the desired number of repetitions before switching sides.
Technical tips
- Keep your core engaged throughout the exercise to maximize effectiveness and protect your lower back.
- Focus on slow, controlled movements rather than using momentum to ensure proper muscle engagement.
- Maintain a slight bend in your knees to stabilize your stance and prevent unnecessary strain.
- Exhale as you pull the cable downwards and inhale as you return to the starting position.
- Ensure that your shoulders remain relaxed and avoid shrugging them during the 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.
Sissy Squat
The Sissy Squat is an advanced lower body exercise that primarily targets the quadriceps, while also engaging the core and hip flexors. It is performed with a focus on maintaining a straight line from the knees to the shoulders, emphasizing knee flexion and extension.
Muscle focus
Step-by-step cues
- Start by standing upright with your feet shoulder-width apart. Use a Sissy Squat bench or hold onto a stable surface for balance.
- Engage your core and keep your torso upright. Begin to lean back by bending your knees forward, keeping your hips extended.
- Lower your body by allowing your knees to travel forward while maintaining a straight line from your knees to your shoulders.
- Descend until your knees are fully bent and your body forms a straight line from head to knees.
- Push through the balls of your feet to return to the starting position, extending your knees and bringing your body back upright.
Technical tips
- Keep your core engaged throughout the movement to maintain stability.
- Focus on keeping a straight line from shoulders to knees to ensure proper form.
- Use a Sissy Squat bench or hold onto something stable for balance if needed.
- Start with a limited range of motion if you're new to this exercise, gradually increasing as you become more comfortable.
- Ensure that your knees do not collapse inward; keep them aligned with your toes.
Landmine Twist
The Landmine Twist is a core exercise that targets the obliques, abdominals, and shoulders. It involves rotating the torso while holding a barbell anchored at one end, providing a unique rotational movement that enhances core stability and strength.
Muscle focus
Step-by-step cues
- Secure one end of a barbell in a landmine attachment or corner of the room.
- Stand with feet shoulder-width apart, holding the other end of the barbell with both hands at chest level.
- Extend your arms fully in front of you, keeping a slight bend in the elbows.
- Engage your core and rotate your torso to one side, pivoting on the opposite foot.
- Return to the starting position by rotating back to the center.
- Repeat the movement to the other side, maintaining control throughout.
- Perform the desired number of repetitions on each side.
Technical tips
- Keep your core engaged throughout the movement to protect your lower back.
- Focus on controlled movements rather than speed to maximize muscle engagement.
- Ensure your shoulders and hips move together to maintain proper form.
- Start with a lighter weight to master the technique before increasing resistance.
- Breathe out as you rotate and inhale as you return to the center position.
- Maintain a slight bend in your knees for better balance and stability.
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.
Assisted Pull-Up
The Assisted Pull-Up is a strength training exercise that targets the muscles of the back, shoulders, and arms. It is performed using a machine that provides counterbalance weight to assist in lifting your body, making it suitable for those who are building strength to perform unassisted pull-ups. This exercise primarily engages the latissimus dorsi, biceps, and trapezius muscles.
Muscle focus
Step-by-step cues
- Adjust the weight on the assisted pull-up machine to provide the necessary support.
- Stand on the platform or kneel on the pad, depending on the machine design.
- Grasp the pull-up handles with an overhand grip, slightly wider than shoulder-width apart.
- Engage your core and keep your body straight as you begin the movement.
- Pull yourself upward by driving your elbows down and back until your chin is above the bar.
- Pause briefly at the top of the movement, ensuring full contraction of the back muscles.
- Slowly lower yourself back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your grip is firm but relaxed to prevent unnecessary tension in your forearms.
- Focus on engaging your back muscles rather than pulling with your arms.
- Maintain a steady and controlled movement throughout each repetition to maximize muscle engagement.
- Avoid swinging or using momentum to complete the pull-up; control is key.
- Adjust the assistance weight as you gain strength to gradually reduce dependency on the machine.
- Keep your shoulders down and away from your ears to prevent strain and promote proper form.
- Breathe out as you pull up and inhale as you lower yourself back down.
Dumbbell Poliquin Lateral Raise
The Poliquin Raise is an advanced shoulder exercise targeting the lateral deltoids, enhancing shoulder width and definition. It involves controlled lateral arm movements with a focus on maintaining tension throughout the range of motion. This exercise is typically performed with dumbbells and requires proper form to prevent injury and maximize effectiveness.
Muscle focus
Step-by-step cues
- Stand upright with feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Engage your core and keep your back straight throughout the exercise.
- With a slight bend in your elbows, raise your arms laterally until they are parallel to the floor.
- Pause briefly at the top of the movement, ensuring your wrists are in line with your shoulders.
- Slowly lower the dumbbells back to the starting position, maintaining control.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on using your shoulder muscles to lift the weights, not momentum.
- Keep your movements slow and controlled to maximize muscle engagement.
- Avoid shrugging your shoulders during the lift to isolate the lateral deltoids.
- Start with lighter weights to perfect your form before progressing to heavier loads.
- Maintain a slight bend in your elbows throughout the exercise to reduce joint strain.
Hanging Knee Circles
Hanging Knee Circles are an advanced core exercise that targets the abdominal muscles, obliques, and hip flexors. This exercise involves hanging from a pull-up bar and moving your knees in a circular motion, which challenges stability and enhances core strength.
Muscle focus
Step-by-step cues
- Start by gripping a pull-up bar with an overhand grip, hands shoulder-width apart.
- Engage your core and lift your knees towards your chest.
- Begin to move your knees in a circular motion, first clockwise for a set number of repetitions.
- Reverse the direction and move your knees counterclockwise for the same number of repetitions.
- Maintain a controlled motion throughout the exercise, avoiding swinging or using momentum.
Technical tips
- Ensure your grip is firm and secure to maintain stability during the exercise.
- Focus on engaging your core muscles throughout the movement to maximize effectiveness.
- Keep your movements slow and controlled to avoid using momentum, which reduces the exercise's effectiveness.
- If you find it difficult to maintain control, start with smaller circles and gradually increase the size as you build strength.
- Breath steadily throughout the exercise, exhaling as you lift your knees and inhaling as you lower them.
Dip Shrugs
Dip Shrugs are an upper body exercise targeting the trapezius muscles and shoulders. This movement involves a shrugging motion while supporting your body weight on parallel bars, enhancing shoulder stability and strength.
Muscle focus
Step-by-step cues
- Begin by positioning yourself on parallel bars, supporting your body weight with your arms fully extended.
- Keep your elbows locked and your body straight, engaging your core for stability.
- Inhale deeply, then exhale as you elevate your shoulders towards your ears in a shrugging motion.
- Hold the top position briefly, ensuring maximum contraction of the trapezius muscles.
- Slowly lower your shoulders back to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on keeping your elbows straight to isolate the trapezius muscles effectively.
- Engage your core to maintain a stable and straight body position throughout the exercise.
- Perform the movement slowly to maximize muscle engagement and control.
- Avoid using momentum; ensure each shrug is deliberate and controlled.
- Breathe consistently, exhaling as you shrug and inhaling as you return to the starting position.
One-Arm Shoulder Press Dumbbell
The standing one-arm dumbbell press is a compound exercise targeting the shoulders, specifically the deltoid muscles. It also engages the core for stabilization. This exercise helps in developing unilateral strength and improving balance.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand at shoulder height with your palm facing forward.
- Engage your core and keep your back straight throughout the movement.
- Press the dumbbell overhead by extending your elbow until your arm is fully extended.
- Pause briefly at the top of the movement, ensuring your arm is straight but not locked.
- Slowly lower the dumbbell back to the starting position at shoulder height.
- Repeat for the desired number of repetitions before switching to the other arm.
Technical tips
- Maintain a neutral spine and avoid leaning to one side during the press.
- Keep your wrist straight and aligned with your forearm to prevent strain.
- Engage your core muscles to stabilize your body and prevent swaying.
- Focus on controlled movements, both when pressing up and lowering the dumbbell.
- Start with a lighter weight to master form before progressing to heavier weights.
- Breathe out as you press the dumbbell up and inhale as you lower it.
Scissors
The Scissors exercise is a core-focused movement that targets the abdominal muscles, particularly the lower abs. It involves alternating leg movements that mimic the opening and closing of scissors, providing a dynamic challenge to stability and core strength.
Muscle focus
Step-by-step cues
- Lie flat on your back on a mat with your legs extended and arms at your sides, palms facing down.
- Engage your core by pulling your navel towards your spine and lift both legs off the ground about 6 inches.
- Lift your head, neck, and shoulders slightly off the mat to engage the upper abs.
- Begin the movement by lifting one leg higher while lowering the other leg towards the ground without touching it.
- Alternate legs in a controlled manner, mimicking a scissor motion.
- Continue alternating for the desired number of repetitions or time, maintaining core engagement throughout.
Technical tips
- Keep your lower back pressed into the mat to avoid strain and ensure proper form.
- Maintain a steady breathing pattern; exhale as you switch legs and inhale as you hold the position.
- If you feel strain in your neck, rest your head on the mat while continuing the leg movements.
- Focus on slow, controlled movements rather than speed to maximize core engagement.
- If you're new to this exercise, start with fewer repetitions and gradually increase as you build strength.
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 Single Leg Curl
The Seated Single Leg Curl is an isolation exercise targeting the hamstring muscles. It involves flexing the knee joint to bring the heel towards the glutes while seated on a leg curl machine. This exercise helps in developing strength and muscle definition in the hamstrings, improving knee stability and overall leg performance.
Muscle focus
Step-by-step cues
- Adjust the seat and backrest of the leg curl machine so that your knees align with the pivot point of the machine.
- Sit on the machine with your back firmly against the backrest and place one leg under the padded lever, ensuring your ankle is just above the lever.
- Secure your position by holding onto the side handles.
- Begin by flexing your knee to bring your heel towards your glutes, keeping your movement controlled.
- Pause briefly at the bottom of the movement, ensuring full contraction of the hamstring.
- Slowly extend your leg back to the starting position without locking your knee.
- Repeat for the desired number of repetitions before switching to the other leg.
Technical tips
- Ensure your knee aligns with the machine's pivot point to prevent strain.
- Maintain a slow and controlled motion throughout to maximize muscle engagement.
- Avoid locking your knee at the end of each repetition to maintain tension on the hamstrings.
- Focus on squeezing your hamstring at the bottom of each curl for optimal contraction.
- Keep your core engaged and back pressed against the seat to stabilize your body.
- Start with a lighter weight to perfect your form before progressing to heavier loads.
Hammer Grip Dumbbell Bench Press
The Hammer Grip Dumbbell Bench Press is a chest exercise that targets the pectoral muscles, triceps, and anterior deltoids. It involves pressing dumbbells upward while maintaining a neutral grip, which can reduce strain on the shoulders and wrists compared to traditional bench press variations.
Muscle focus
Step-by-step cues
- Lie flat on a bench with your feet firmly planted on the floor.
- Hold a dumbbell in each hand with a neutral grip, palms facing each other.
- Position the dumbbells at shoulder width, elbows bent at approximately 90 degrees.
- Engage your core and press the dumbbells upward until your arms are fully extended but not locked.
- Slowly lower the dumbbells back to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your shoulder blades retracted and pressed against the bench to stabilize your upper body.
- Maintain a neutral wrist position to avoid unnecessary strain.
- Focus on controlled movements, both during the pressing and lowering phases.
- Exhale as you press the dumbbells up and inhale as you lower them.
- Ensure your feet remain flat on the ground to provide stability and support.
- Start with lighter weights to master form before progressing to heavier loads.
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.
Machine Lying Crunch
The Machine Lying Crunch is an abdominal exercise performed on a specialized machine designed to target the rectus abdominis. This exercise provides resistance to enhance muscle engagement and improve core strength.
Muscle focus
Step-by-step cues
- Adjust the machine settings to fit your body size, ensuring the back pad and foot placement are comfortable.
- Lie down on the machine with your back firmly against the pad and your feet secured under the foot pads.
- Grip the handles or place your hands across your chest, depending on the machine design.
- Engage your core by pulling your navel towards your spine.
- Exhale as you contract your abdominal muscles to lift your upper body towards your knees.
- Pause briefly at the top of the movement, ensuring maximum contraction of the abs.
- Inhale as you slowly return to the starting position, maintaining control throughout the descent.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that the machine is adjusted properly to prevent strain on your back and neck.
- Focus on using your abdominal muscles rather than pulling with your arms or legs.
- Maintain a slow and controlled motion to maximize muscle engagement and reduce injury risk.
- Keep your lower back in contact with the pad throughout the exercise for proper form.
- Avoid using momentum; instead, rely on muscle contraction to perform each repetition.
- Breathe out during the crunch phase and inhale as you return to the starting position.
Sumo Squat
The Sumo Squat is a lower body exercise that targets the quadriceps, hamstrings, glutes, and inner thighs. It involves a wider stance than a traditional squat, which emphasizes the adductor muscles and provides a different angle of engagement for the lower body muscles.
Muscle focus
Step-by-step cues
- Stand with your feet wider than shoulder-width apart and toes pointed slightly outward.
- Keep your chest up, shoulders back, and core engaged throughout the movement.
- Lower your body by bending your knees and pushing your hips back as if sitting into a chair.
- Ensure your knees track over your toes and do not extend past them.
- Descend until your thighs are parallel to the floor or slightly below, depending on flexibility.
- Press through your heels to return to the starting position, fully extending your hips and knees.
Technical tips
- Maintain a neutral spine throughout the movement to avoid lower back strain.
- Focus on keeping your weight distributed evenly across your feet, particularly pressing through the heels.
- Engage your core to stabilize your torso and prevent leaning forward.
- Adjust your stance width based on comfort and flexibility to ensure proper form.
- Control the descent and ascent to maximize muscle engagement and reduce injury risk.
- Inhale as you lower down and exhale as you push back up to maintain breathing rhythm.
Shoulder Tap
The Shoulder Tap is a bodyweight exercise that targets the core, shoulders, and stabilizing muscles. It involves alternating taps on the opposite shoulder while maintaining a plank position, promoting balance and coordination.
Muscle focus
Step-by-step cues
- Start in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
- Engage your core to stabilize your body and prevent your hips from swaying.
- Lift your right hand off the ground and tap your left shoulder, keeping your body as still as possible.
- Return your right hand to the starting position and immediately lift your left hand to tap your right shoulder.
- Continue alternating taps for the desired number of repetitions or time.
Technical tips
- Keep your feet slightly wider than shoulder-width apart for better stability.
- Focus on minimizing movement in your hips and torso to engage the core effectively.
- Breathe steadily throughout the exercise, exhaling as you tap each shoulder.
- If you find it difficult to maintain balance, try performing the exercise on your knees as a modification.
- Ensure that your hands are aligned under your shoulders to maintain proper form.
Pull-Up
The pull-up is a compound upper-body exercise that primarily targets the latissimus dorsi muscles in the back, along with the biceps, forearms, shoulders, and core. It involves pulling your body up towards a bar until your chin is above it, using an overhand grip.
Muscle focus
Step-by-step cues
- Stand under a pull-up bar and reach up to grasp it with an overhand grip, hands slightly wider than shoulder-width apart.
- Engage your core and keep your body straight as you hang from the bar with your arms fully extended.
- Initiate the movement by pulling your shoulder blades down and back, then pull your body upwards by bending your elbows.
- Continue pulling until your chin is above the bar, keeping your chest open and shoulders away from your ears.
- Pause briefly at the top of the movement, then slowly lower yourself back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on engaging your back muscles rather than relying solely on your arms to pull yourself up.
- Maintain a tight core throughout the exercise to prevent swinging or arching of the back.
- If you're unable to perform a full pull-up, start with assisted variations using resistance bands or an assisted pull-up machine.
- Avoid using momentum; perform each repetition in a controlled manner for maximum muscle engagement.
- Ensure that you breathe out as you pull yourself up and inhale as you lower yourself down.
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.
