4-Week Slim and Strong Body Program: Progression Cycle 4
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.
Glute Cable Kickback
The Glute Cable Kickback is an isolation exercise targeting the gluteus maximus. It involves extending the hip against resistance, typically using a cable machine, to enhance glute strength and definition.
Muscle focus
Step-by-step cues
- Attach an ankle strap to a low pulley cable machine and secure it around your ankle.
- Stand facing the machine, holding onto the frame for support.
- Shift your weight onto your non-working leg and slightly bend your knee.
- With a slight bend in your working leg's knee, extend your leg backward in a controlled motion.
- Squeeze your glutes at the top of the movement, ensuring your back remains straight.
- Slowly return to the starting position without letting the weight stack touch.
- Complete the desired number of repetitions before switching legs.
Technical tips
- Focus on squeezing your glutes at the peak of each kickback for maximum contraction.
- Maintain a neutral spine throughout the exercise to avoid lower back strain.
- Keep your core engaged to stabilize your body during the movement.
- Avoid swinging your leg; control the motion to maximize muscle engagement.
- Start with a lighter weight to perfect your form before increasing resistance.
- Ensure that the movement comes from the hip joint, not from arching your back.
Dumbbell Straight Leg Deadlift
The Dumbbell Straight Leg Deadlift is a compound exercise targeting the hamstrings, glutes, and lower back. It involves lifting weights with a straight leg posture, emphasizing the stretch and contraction of the posterior chain muscles.
Muscle focus
Step-by-step cues
- Stand upright with feet hip-width apart, holding a dumbbell in each hand with an overhand grip.
- Keep your knees slightly bent and maintain a neutral spine throughout the movement.
- Hinge at the hips to lower the dumbbells towards the floor, keeping them close to your legs.
- Lower until you feel a stretch in your hamstrings, ensuring your back remains straight.
- Engage your glutes and hamstrings to return to the starting position by thrusting your hips forward.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on hinging at the hips rather than bending at the waist to protect your lower back.
- Keep the dumbbells close to your body throughout the movement to maintain balance and control.
- Maintain a slight bend in your knees to reduce strain on your joints.
- Engage your core muscles to stabilize your spine and prevent rounding of the back.
- Start with lighter weights to master the form before progressing to heavier loads.
- Breathe in as you lower the dumbbells and exhale as you lift them back up.
Mountain climber
The mountain climber is a bodyweight exercise that targets the core muscles, as well as the shoulders, arms, and legs. It combines a plank position with a running motion, providing both strength and cardiovascular benefits.
Muscle focus
Step-by-step cues
- Start in a high plank position with your hands placed shoulder-width apart directly under your shoulders.
- Keep your body in a straight line from head to heels, engaging your core muscles.
- Drive your right knee towards your chest while keeping your left leg extended.
- Quickly switch legs, bringing your left knee towards your chest as you extend your right leg back.
- Continue alternating legs at a quick pace, maintaining the plank position throughout the exercise.
- Breathe steadily and maintain a consistent rhythm.
Technical tips
- Ensure your hands are directly under your shoulders to maintain proper alignment and reduce strain on the wrists.
- Engage your core throughout the exercise to prevent your hips from sagging or lifting too high.
- Keep your movements controlled; avoid bouncing or letting your feet slam into the ground.
- Focus on maintaining a steady breathing pattern to support endurance during the exercise.
- If you're new to this exercise, start slowly to ensure proper form before increasing speed.
- To increase intensity, try performing the exercise for a longer duration or at a faster pace.
Glute Machine Kickback
The Glute Machine Kickback is an isolation exercise targeting the gluteus maximus. It involves extending the leg backward against resistance, focusing on strengthening and toning the glutes. This exercise is typically performed using a specialized machine designed to provide controlled resistance.
Muscle focus
Step-by-step cues
- Adjust the machine settings to fit your height and secure the ankle strap around your lower leg.
- Stand facing the machine, holding onto the handles for support.
- Place one foot on the platform or pad, ensuring your knee is slightly bent.
- Engage your core and maintain a straight posture throughout the movement.
- Extend your leg backward in a controlled motion, squeezing your glutes at the top of the movement.
- Slowly return to the starting position without letting the weight stack touch down completely.
- Complete the desired number of repetitions before switching to the other leg.
Technical tips
- Focus on squeezing your glutes at the top of each kickback for maximum activation.
- Keep your movements slow and controlled to maintain tension on the muscles.
- Avoid arching your back; keep your core engaged to support proper posture.
- Adjust the machine settings if you feel discomfort or improper alignment.
- Start with a lighter weight to perfect your form before increasing resistance.
- Breathe out as you extend your leg and inhale as you return to the starting position.
Lunges
Lunges are a compound lower-body exercise that targets the quadriceps, hamstrings, glutes, and calves. This exercise also engages the core for stability and balance. Lunges can be performed with body weight or additional resistance such as dumbbells or a barbell.
Muscle focus
Step-by-step cues
- Stand upright with feet hip-width apart and hands on your hips or holding weights at your sides.
- Step forward with your right foot, lowering your hips until both knees are bent at about a 90-degree angle.
- Ensure your front knee is directly above your ankle and your back knee hovers just above the ground.
- Push through the heel of your front foot to return to the starting position.
- Repeat the movement with your left leg to complete one full repetition.
Technical tips
- Keep your torso upright throughout the movement to maintain balance and engage the core.
- Avoid letting your front knee extend past your toes to reduce stress on the knee joint.
- Focus on a controlled descent and ascent to maximize muscle engagement.
- For added intensity, hold dumbbells in each hand or place a barbell across your upper back.
- Maintain a steady breathing pattern; inhale as you lower down and exhale as you push back up.
Weighted Plank
The Weighted Plank is an advanced core exercise that involves maintaining a plank position while adding extra weight to increase resistance. This exercise targets the core muscles, including the rectus abdominis, transverse abdominis, and obliques, as well as the shoulders and lower back. It enhances core stability, strength, and endurance.
Muscle focus
Step-by-step cues
- Begin in a standard plank position with your forearms on the ground and elbows directly under your shoulders.
- Ensure your body forms a straight line from head to heels, engaging your core and glutes.
- Have a partner carefully place a weight plate on your lower back, ensuring it is centered and stable.
- Maintain the plank position, keeping your core tight and avoiding any sagging or arching of the back.
- Hold the position for the desired duration, then have your partner remove the weight before lowering your knees to the ground.
Technical tips
- Start with a lighter weight to ensure proper form before progressing to heavier weights.
- Focus on keeping your hips level and avoid letting them drop or rise during the exercise.
- Engage your glutes and quadriceps to help maintain a stable position.
- Breathe steadily throughout the exercise to maintain oxygen flow and reduce tension.
- If you experience any discomfort in your lower back, stop immediately and reassess your form.
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.
Chest Supported Machine Row
The Chest Supported Row Machine is designed to target the muscles of the upper back, including the rhomboids, trapezius, and latissimus dorsi, while minimizing strain on the lower back. This machine provides support for the chest, allowing for a more isolated and controlled rowing motion.
Muscle focus
Step-by-step cues
- Adjust the seat height so that your chest is comfortably supported against the pad and your feet are flat on the floor.
- Select an appropriate weight on the machine's weight stack.
- Grasp the handles with a neutral or overhand grip, depending on machine design.
- Keep your chest firmly against the pad and your back straight throughout the exercise.
- Pull the handles towards your torso by retracting your shoulder blades and bending your elbows.
- Pause briefly at the peak contraction, ensuring full engagement of your back muscles.
- Slowly extend your arms to return to the starting position, maintaining control of the weight.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your chest remains in contact with the pad throughout the movement to prevent lower back strain.
- Focus on squeezing your shoulder blades together at the top of the movement for maximum muscle activation.
- Avoid using momentum; control both the concentric (pulling) and eccentric (releasing) phases of the exercise.
- Start with a lighter weight to perfect your form before progressing to heavier loads.
- Maintain a neutral spine position to avoid unnecessary stress on your lower back.
- Breathe out as you pull the handles towards you and inhale as you return to the starting position.
Smith Machine Upright Row
The Smith Machine Upright Row is a compound exercise targeting the shoulders and upper back. It involves lifting a barbell vertically along the body using a Smith machine, which provides stability and control. This exercise primarily engages the deltoids, trapezius, and biceps.
Muscle focus
Step-by-step cues
- Set the Smith machine bar to the appropriate height, just below your thighs.
- Stand with your feet shoulder-width apart, grasp the bar with an overhand grip slightly narrower than shoulder-width.
- Unlock the bar from the safety catches and let it hang in front of your thighs.
- Keep your back straight, chest up, and core engaged throughout the movement.
- Lift the bar vertically along your body by driving your elbows upward and outward.
- Continue lifting until your elbows are at shoulder height or slightly above.
- Pause briefly at the top of the movement, ensuring your elbows are higher than your wrists.
- Lower the bar back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine and avoid leaning forward or backward during the lift.
- Focus on leading with your elbows rather than pulling with your hands.
- Keep your wrists straight to minimize strain and reduce injury risk.
- Control the movement speed to maximize muscle engagement and avoid momentum.
- Exhale as you lift the bar and inhale as you lower it back down.
- Start with a lighter weight to master form before progressing to heavier loads.
- Ensure that your grip is firm but not overly tight to prevent unnecessary tension in the forearms.
Shoulderstand Pose
The Shoulderstand, also known as Sarvangasana in yoga, is an inversion exercise that strengthens the shoulders, neck, and core muscles. It improves balance, flexibility, and circulation by elevating the legs above the heart.
Muscle focus
Step-by-step cues
- Lie flat on your back with your arms at your sides and legs extended.
- Engage your core and lift your legs towards the ceiling, keeping them straight.
- Place your hands on your lower back for support as you lift your hips off the ground.
- Continue to raise your legs and torso until they form a straight line perpendicular to the floor.
- Keep your chin tucked slightly to protect your neck and hold the position for several breaths.
- To release, slowly lower your back and legs to the floor in a controlled manner.
Technical tips
- Ensure that your weight is supported by your shoulders and upper arms, not your neck.
- Keep your core engaged throughout the exercise to maintain stability.
- Focus on maintaining a straight line from shoulders to feet for proper alignment.
- Use a folded blanket under your shoulders if you need extra support or comfort.
- Avoid turning your head while in the Shoulderstand to prevent neck strain.
Narrow Grip Australian Pull-Up With Rings
The Narrow Grip Australian Pull-Up With Rings is a bodyweight exercise that targets the upper back, biceps, and forearms. It involves pulling your body towards rings while maintaining a narrow grip, emphasizing the engagement of the upper back muscles and arms. This exercise is performed with the body in a horizontal position, making it an effective way to build strength and improve stability in the upper body.
Muscle focus
Step-by-step cues
- Set up a pair of gymnastic rings at waist height.
- Stand facing the rings and grab them with a narrow, neutral grip, palms facing each other.
- Walk your feet forward until your body is in a straight line from head to heels, leaning back with your arms fully extended.
- Engage your core and glutes to maintain a straight body position.
- Pull your chest towards the rings by bending your elbows and squeezing your shoulder blades together.
- Pause briefly at the top of the movement when your chest is near the rings.
- Slowly lower yourself back to the starting position with control, fully extending your arms.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your body straight by engaging your core throughout the movement.
- Focus on squeezing your shoulder blades together as you pull up to maximize upper back engagement.
- Maintain a controlled motion both when pulling up and lowering down to enhance muscle activation.
- Ensure that your grip on the rings is firm but not overly tight to avoid unnecessary tension in the forearms.
- Adjust the height of the rings or your foot position to modify the difficulty level of the exercise.
- Breathe out as you pull yourself up and breathe in as you lower yourself down.
Dumbbell Alternate Front Raise
The Dumbbell Alternate Front Raise is an isolation exercise targeting the anterior deltoids. It involves lifting dumbbells in front of the body alternately, which helps in developing shoulder strength and definition. This exercise also engages the upper chest and traps to a lesser extent.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip.
- Keep your arms straight but not locked, and position the dumbbells in front of your thighs.
- Engage your core and maintain a slight bend in your knees.
- Raise one dumbbell in front of you to shoulder height, keeping your palm facing down.
- Lower the dumbbell back to the starting position with control.
- Repeat the movement with the opposite arm.
- Continue alternating arms for the desired number of repetitions.
Technical tips
- Maintain a controlled motion to avoid using momentum.
- Keep your back straight and avoid leaning backward as you lift the weights.
- Focus on lifting with your shoulders, not your arms or back.
- Exhale as you lift the dumbbell and inhale as you lower it.
- Start with lighter weights to ensure proper form before progressing to heavier dumbbells.
Band Standing Side Bend
The Band Standing Side Bend is an exercise targeting the oblique muscles, which are part of the core. It involves bending the torso to the side while maintaining tension with a resistance band, helping to improve core stability and strength.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart, holding a resistance band in both hands.
- Place one end of the band under your left foot and hold the other end with your right hand.
- Keep your left hand on your hip or let it hang naturally by your side.
- Engage your core and keep your back straight.
- Slowly bend your torso to the right, pulling against the resistance of the band.
- Pause briefly at the bottom of the movement, feeling the stretch in your left oblique.
- Return to the starting position by contracting your left oblique muscles.
- Complete the desired number of repetitions before switching sides.
Technical tips
- Ensure that your movements are controlled and deliberate to maximize muscle engagement.
- Avoid leaning forward or backward; focus on a pure lateral bend.
- Keep your shoulders relaxed and avoid shrugging them during the exercise.
- Maintain a slight bend in your knees to reduce strain on your lower back.
- Focus on using your oblique muscles to initiate and control the movement.
- Exhale as you bend to the side and inhale as you return to the starting position.
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.
Jumping Jacks
Jumping Jacks are a full-body cardiovascular exercise that increases heart rate, improves endurance, and enhances coordination. This plyometric movement involves jumping to a position with legs spread wide and arms raised overhead, then returning to the starting position.
Muscle focus
Step-by-step cues
- Stand upright with your feet together and arms at your sides.
- Bend your knees slightly and jump into the air.
- As you jump, spread your legs shoulder-width apart and raise your arms above your head.
- Land softly on the balls of your feet with knees slightly bent to absorb impact.
- Quickly jump back to the starting position by bringing your feet together and lowering your arms to your sides.
- Repeat the movement continuously at a steady pace.
Technical tips
- Maintain a consistent pace to keep your heart rate elevated.
- Engage your core throughout the exercise for better stability.
- Land softly to reduce impact on your joints.
- Keep your knees slightly bent during landings to avoid injury.
- Focus on controlled breathing: inhale as you jump out, exhale as you return.
- Use a mirror or video yourself to ensure proper form and alignment.
Seated Cable Chest Press
The Seated Cable Chest Press is a compound exercise targeting the pectoral muscles, triceps, and anterior deltoids. It involves pressing a weight forward using a cable machine while seated, providing constant tension throughout the movement.
Muscle focus
Step-by-step cues
- Adjust the seat height so that the handles are at chest level when seated.
- Sit down with your back firmly against the pad and feet flat on the floor.
- Grasp the handles with an overhand grip, palms facing down.
- Engage your core and keep your elbows slightly below shoulder level.
- Press the handles forward by extending your arms until they are fully extended but not locked.
- Pause briefly at the top of the movement, squeezing your chest muscles.
- Slowly return to the starting position by bending your elbows and controlling the weight back.
Technical tips
- Ensure your back remains in contact with the pad throughout the exercise to maintain proper form.
- Keep your movements controlled; avoid using momentum to push the weight.
- Focus on squeezing your chest muscles at the peak of each repetition for maximum contraction.
- Adjust the weight to a manageable level that allows you to perform all repetitions with good form.
- Breathe out as you press forward and inhale as you return to the starting position.
Negative Pull-Up
The Negative Pull-Up is an exercise focused on building strength in the upper body, particularly targeting the latissimus dorsi, biceps, and forearms. It involves controlling the descent from the top position of a pull-up, emphasizing eccentric muscle contraction. This exercise is beneficial for those who are working towards achieving their first full pull-up or looking to increase their pull-up repetitions.
Muscle focus
Step-by-step cues
- Start by using a box or step to position yourself at the top of a pull-up bar with your chin above the bar.
- Grip the bar with your hands shoulder-width apart, using an overhand grip.
- Engage your core and maintain a straight body alignment.
- Slowly lower yourself in a controlled manner, taking 3-5 seconds to descend until your arms are fully extended.
- Step back onto the box or step and repeat for the desired number of repetitions.
Technical tips
- Focus on controlling the descent to maximize muscle engagement.
- Keep your shoulders down and back to maintain proper form and avoid strain.
- Use a box or step that allows you to start at the top position comfortably.
- Breathe steadily throughout the exercise, exhaling as you lower yourself.
- If you're new to this exercise, start with fewer repetitions and gradually increase as you build strength.
Abdominal Vaccum
The abdominal vacuum is an isometric exercise that targets the transverse abdominis, the deep core muscle responsible for stabilizing the spine and maintaining internal abdominal pressure. This exercise helps improve core strength, posture, and can contribute to a slimmer waist appearance by training the muscle to hold the abdomen in.
Muscle focus
Step-by-step cues
- Stand upright with feet shoulder-width apart or kneel on the floor.
- Exhale completely to empty your lungs of air.
- Draw your belly button inward towards your spine as much as possible.
- Hold this position for 15-30 seconds while maintaining normal breathing.
- Release and relax your abdominal muscles.
- Repeat for 3-5 sets, gradually increasing hold time as you progress.
Technical tips
- Perform the exercise on an empty stomach for better control and comfort.
- Focus on pulling your navel inwards rather than sucking in air.
- Keep your chest relaxed and avoid raising your shoulders during the contraction.
- Practice regularly to improve muscle control and endurance.
- Incorporate this exercise into your routine to enhance overall core stability.
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.
Decline Dumbbell Fly
The Decline Dumbbell Fly is an isolation exercise targeting the pectoral muscles, particularly the lower chest. It involves lying on a decline bench and performing a fly motion with dumbbells, which helps in enhancing chest definition and strength.
Muscle focus
Step-by-step cues
- Set a decline bench at an angle of 15-30 degrees and lie back on it with a dumbbell in each hand.
- Position your feet securely under the foot pads to maintain stability.
- Hold the dumbbells above your chest with palms facing each other, arms slightly bent.
- Inhale and slowly lower the dumbbells in an arc motion to the sides until you feel a stretch in your chest.
- Keep your elbows slightly bent throughout the movement to reduce strain on the joints.
- Exhale and bring the dumbbells back to the starting position using the same arc motion.
- Repeat for the desired number of repetitions, maintaining control throughout each rep.
Technical tips
- Ensure your back is pressed against the bench to avoid unnecessary strain on your lower back.
- Focus on using your chest muscles to move the weights rather than relying on momentum.
- Maintain a slight bend in your elbows throughout to protect them from hyperextension.
- Control the movement speed, especially when lowering the weights, to maximize muscle engagement.
- Avoid letting the dumbbells touch at the top of the movement to keep tension on the chest muscles.
- Start with lighter weights to perfect your form before progressing to heavier loads.
Wide Grip Rear Pull-Up
The Wide Grip Rear Pull Up is a compound upper body exercise targeting the latissimus dorsi, trapezius, and rhomboids. This exercise emphasizes the back muscles while also engaging the biceps and forearms. It is performed using a pull-up bar with a wide overhand grip, pulling the body upwards until the chin clears the bar.
Muscle focus
Step-by-step cues
- Stand under a pull-up bar and reach up to grasp it with an overhand grip, hands placed wider than shoulder-width apart.
- Engage your core and retract your shoulder blades to stabilize your upper body.
- Begin the movement by pulling your chest towards the bar, leading with your elbows and keeping them pointed outwards.
- Continue pulling until your chin is above the bar, ensuring your back muscles are fully engaged.
- 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 squeezing your shoulder blades together at the top of the movement to maximize back engagement.
- Avoid swinging or using momentum; maintain a controlled motion throughout.
- If you struggle with full pull-ups, use resistance bands for assistance or perform negative pull-ups by focusing on the lowering phase.
- Ensure your grip is secure but not overly tight to prevent forearm fatigue.
- Keep your body straight and avoid arching your back during the exercise.
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.
