4-Week Slim and Strong Body Program: Progression Cycle 6
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.
Seated Hip Abduction
The Seated Hip Abduction exercise targets the hip abductor muscles, primarily the gluteus medius and minimus. It is performed using a specialized machine where you sit with your legs together and push them apart against resistance. This exercise helps improve hip stability, balance, and overall lower body strength.
Muscle focus
Step-by-step cues
- Adjust the seat and backrest of the machine to ensure your knees are aligned with the pivot point of the machine.
- Sit on the machine with your back straight and feet flat on the footrests.
- Place your knees inside the padded levers, keeping them together.
- Grip the handles or sides of the seat for stability.
- Exhale and slowly push your knees apart as far as comfortable, engaging your hip abductors.
- Pause briefly at the widest point, ensuring tension in the muscles.
- Inhale and slowly return to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine throughout the exercise to avoid strain on your lower back.
- Focus on using your hip muscles rather than pushing with your feet or legs.
- Control the movement both when separating and bringing your knees together to maximize muscle engagement.
- Start with a lighter weight to ensure proper form before increasing resistance.
- Avoid locking your knees at any point during the exercise to maintain continuous tension on the muscles.
- Keep your breathing steady; exhale during exertion and inhale when returning to start.
Barbell Reverse Lunges
The Barbell Reverse Lunge is a compound lower-body exercise that targets the quadriceps, hamstrings, glutes, and calves. It involves stepping backward into a lunge position while holding a barbell across the upper back, requiring balance and core stability.
Muscle focus
Step-by-step cues
- Begin by standing upright with your feet hip-width apart and a barbell resting across your upper back. Grip the barbell with both hands slightly wider than shoulder-width.
- Engage your core and maintain an upright torso throughout the movement.
- Step backward with your right foot, lowering your hips until both knees are bent at approximately 90 degrees. Your front knee should be directly above your ankle, and your back knee should hover just above the ground.
- Push through the heel of your left foot to return to the starting position.
- Repeat the movement with your left foot stepping back to complete one full repetition.
- Continue alternating legs for the desired number of repetitions.
Technical tips
- Keep your chest lifted and shoulders back to maintain proper posture.
- Focus on a controlled descent to prevent losing balance.
- Ensure your front knee does not extend beyond your toes to protect your joints.
- Use a mirror or a spotter to check form and alignment during the exercise.
- Start with a lighter weight to master the technique before progressing to heavier loads.
- Breathe in as you step back and exhale as you push forward to return to the starting position.
Ankle Taps
The lying torso twist is an abdominal exercise that targets the oblique muscles. It involves rotating the lower body while keeping the upper body stable, enhancing core strength and flexibility.
Muscle focus
Step-by-step cues
- Lie flat on your back with your arms extended out to the sides, palms facing down for stability.
- Bend your knees and lift your legs so that your thighs are perpendicular to the floor and your calves are parallel.
- Engage your core muscles to stabilize your spine.
- Slowly lower your legs to one side, keeping your shoulders flat on the ground.
- Pause briefly when your legs are close to the floor, then return to the starting position using your core muscles.
- Repeat the movement on the opposite side.
Technical tips
- Maintain a slow and controlled motion to maximize muscle engagement.
- Focus on keeping your shoulders and upper back pressed against the floor throughout the exercise.
- Engage your core by pulling your belly button towards your spine.
- Breathe out as you lower your legs and inhale as you return to the center position.
- If you feel strain in your lower back, reduce the range of motion or keep your feet closer to the floor.
Side Lying Hip Abduction
The Side Lying Hip Abduction is an isolation exercise targeting the gluteus medius and minimus muscles. It is performed by lying on one side and lifting the top leg away from the midline of the body, focusing on hip abduction.
Muscle focus
Step-by-step cues
- Lie on your side on a mat, keeping your body in a straight line from head to feet.
- Rest your head on your lower arm and place your upper hand on your hip or in front of you for balance.
- Stack your legs on top of each other with your knees straight.
- Engage your core to stabilize your torso.
- Slowly lift the top leg upwards, keeping it straight, until you feel tension in the outer hip.
- Pause briefly at the top of the movement, ensuring not to rotate your hips forward or backward.
- Lower the leg back to the starting position with control.
- Repeat for the desired number of repetitions, then switch sides.
Technical tips
- Keep your core engaged throughout the exercise to maintain stability.
- Avoid rotating your hips; keep them stacked directly over each other.
- Focus on a slow and controlled movement to maximize muscle engagement.
- Do not lift the leg too high; aim for a range that maintains tension in the glutes without compromising form.
- Breath steadily, exhaling as you lift and inhaling as you lower the leg.
- Use a resistance band around your thighs for added difficulty if needed.
Dumbbell Deadlift Straight Legs
The Dumbbell Deadlift Straight Legs is a compound exercise targeting the hamstrings, glutes, and lower back. It involves lifting dumbbells from the floor with minimal knee bend, emphasizing the posterior chain. This exercise enhances flexibility and strength in the lower body.
Muscle focus
Step-by-step cues
- Stand 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, lowering the dumbbells towards the floor while 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 lift the dumbbells back to the starting position by reversing the hip hinge.
- 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 your core engaged throughout the exercise to maintain stability and support your spine.
- Ensure that your shoulders are pulled back and down to avoid rounding your upper back.
- Start with lighter weights to master form before progressing to heavier dumbbells.
- Perform the movement slowly and with control to maximize muscle engagement and reduce injury risk.
- Breathe out as you lift the weights and breathe in as you lower them.
Hanging Knee To Chest
The Hanging Knee To Chest exercise targets the abdominal muscles, particularly the lower abs, and also engages the hip flexors. It is performed by hanging from a pull-up bar and drawing the knees up towards the chest in a controlled manner.
Muscle focus
Step-by-step cues
- Grip a pull-up bar with an overhand grip, hands shoulder-width apart.
- Allow your body to hang freely with arms fully extended and feet off the ground.
- Engage your core and keep your back straight.
- Slowly lift your knees towards your chest by flexing at the hips and knees.
- Pause briefly at the top of the movement when your thighs are parallel to the ground or higher.
- Lower your legs back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure a firm grip on the bar to maintain stability throughout the exercise.
- Focus on using your abdominal muscles to lift your knees rather than swinging your legs.
- Keep movements slow and controlled to maximize muscle engagement.
- Avoid using momentum; this reduces the effectiveness of the exercise.
- Exhale as you lift your knees and inhale as you lower them back down.
- If you find it difficult to keep your body stable, try engaging your shoulder blades slightly for added support.
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.
Machine Pullover
The Machine Pullover is a strength training exercise targeting the latissimus dorsi, pectoralis major, and serratus anterior muscles. It is performed using a specialized machine that provides a guided path of motion, allowing for controlled and isolated muscle engagement. This exercise is beneficial for developing upper body strength and enhancing the width of the back.
Muscle focus
Step-by-step cues
- Adjust the seat height so that your shoulders align with the pivot point of the machine.
- Sit on the machine with your back firmly against the pad and feet flat on the floor.
- Grasp the handles with an overhand grip, keeping your elbows slightly bent.
- Engage your core and pull the handles down in an arc motion until they are near your thighs.
- Pause briefly at the bottom of the movement, ensuring full contraction of the back muscles.
- Slowly return to the starting position in a controlled manner, maintaining tension in the muscles.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your elbows remain slightly bent throughout the movement to protect your joints.
- Focus on squeezing your shoulder blades together as you pull down to maximize back engagement.
- Keep your core engaged to maintain stability and prevent arching of the lower back.
- Control the movement speed to enhance muscle activation and reduce momentum.
- Adjust the weight so that you can perform each repetition with proper form and full range of motion.
- Breathe out as you pull down and inhale as you return to the starting position.
Handstand Hold
The Handstand Hold is an advanced bodyweight exercise that primarily targets the shoulders, arms, and core. It involves balancing the body upside down with hands placed on the ground and feet elevated, requiring strength, stability, and control.
Muscle focus
Step-by-step cues
- Start in a standing position facing a wall.
- Place your hands shoulder-width apart on the ground about 6-12 inches from the wall.
- Kick up one leg at a time to bring your feet to the wall, achieving an inverted position.
- Engage your core and glutes to maintain a straight line from hands to feet.
- Keep your head neutral, looking slightly between your hands.
- Hold this position for the desired duration, focusing on balance and control.
- To exit, gently lower one leg at a time back to the ground.
Technical tips
- Ensure your hands are firmly planted on the ground for stability.
- Engage your core muscles to help maintain balance and prevent arching of the back.
- Keep your elbows slightly bent to reduce strain on the joints.
- Practice against a wall initially to build confidence and strength.
- Focus on breathing steadily throughout the hold to maintain calmness and control.
- Gradually increase hold duration as you build strength and stability.
Cable Horizontal Pallof Press
The Cable Horizontal Pallof Press is an anti-rotation core exercise that targets the obliques, transverse abdominis, and stabilizes the entire core. It involves pressing a cable handle away from the body while resisting rotational forces, enhancing core stability and strength.
Muscle focus
Step-by-step cues
- Attach a single handle to a cable machine at chest height.
- Stand perpendicular to the cable machine with feet shoulder-width apart.
- Grasp the handle with both hands and step away from the machine to create tension in the cable.
- Position your hands at the center of your chest, elbows bent.
- Brace your core and press the handle straight out in front of you, extending your arms fully.
- Hold the extended position briefly, ensuring your torso remains stable and does not rotate.
- Slowly return your hands to the starting position at your chest.
- Repeat for the desired number of repetitions before switching sides.
Technical tips
- Maintain a neutral spine throughout the exercise to prevent unnecessary strain on your back.
- Engage your glutes and keep your knees slightly bent for better stability.
- Focus on breathing steadily; exhale as you press out and inhale as you return to start.
- Keep your shoulders relaxed and avoid shrugging during the movement.
- Ensure that your hips remain square and do not twist as you press out.
- Start with a lighter weight to master form before increasing resistance.
Seated Dumbbell Shrugs
The Seated Dumbbell Shrug is an isolation exercise targeting the trapezius muscles. It involves lifting the shoulders towards the ears while holding dumbbells, performed in a seated position to minimize lower body involvement and focus on the upper back.
Muscle focus
Step-by-step cues
- Sit on a bench with your feet flat on the floor, shoulder-width apart.
- Hold a dumbbell in each hand with a neutral grip, arms fully extended by your sides.
- Keep your back straight and core engaged throughout the exercise.
- Lift your shoulders straight up towards your ears as high as possible.
- Pause briefly at the top of the movement, squeezing your trapezius muscles.
- Slowly lower your shoulders back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine and avoid leaning forward or backward during the exercise.
- Focus on moving only your shoulders; keep your arms straight and relaxed.
- Control the movement both upwards and downwards to maximize muscle engagement.
- Use a weight that allows you to perform the exercise with proper form without straining.
- Exhale as you lift your shoulders and inhale as you lower them.
- Perform the exercise slowly to ensure full range of motion and muscle contraction.
Seated Arnold Dumbbell Press
The Seated Arnold Dumbbell Press is a compound shoulder exercise that targets the deltoids, particularly the anterior and lateral heads, while also engaging the triceps and upper chest. Named after Arnold Schwarzenegger, this variation of the dumbbell shoulder press involves a rotational movement that enhances shoulder stability and muscle activation.
Muscle focus
Step-by-step cues
- Sit on a bench with back support, holding a dumbbell in each hand at shoulder height with palms facing your body.
- Keep your feet flat on the floor, core engaged, and back pressed against the bench.
- Begin by rotating your palms outward as you press the dumbbells overhead until your arms are fully extended.
- Pause briefly at the top, ensuring your elbows are not locked.
- Slowly lower the dumbbells back to the starting position while rotating your palms back to face your body.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a controlled motion throughout the exercise to maximize muscle engagement and reduce injury risk.
- Keep your core tight to stabilize your torso and prevent arching of the lower back.
- Use a weight that allows you to perform the exercise with proper form for all repetitions.
- Focus on breathing steadily; exhale as you press up and inhale as you lower the weights.
- Ensure your elbows stay slightly bent at the top of the movement to avoid joint strain.
Kneeling Band Abs Crunches
Kneeling Band Abs Crunches are a core exercise that targets the abdominal muscles using resistance bands. This exercise emphasizes the rectus abdominis and engages the obliques, providing an effective workout for strengthening and toning the core.
Muscle focus
Step-by-step cues
- Attach a resistance band to a high anchor point above your head.
- Kneel on the floor facing the anchor point, holding the band handles with both hands.
- Position your hands behind your head, keeping your elbows wide.
- Engage your core and lean slightly forward to create tension in the band.
- Exhale as you contract your abs, pulling your chest towards your knees in a crunching motion.
- Hold the contraction briefly, then slowly return to the starting position while inhaling.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the resistance band is securely attached to prevent slipping during the exercise.
- Maintain a neutral spine throughout the movement to avoid strain on your back.
- Focus on using your abdominal muscles to perform the crunch rather than pulling with your arms.
- Keep your movements controlled and deliberate, avoiding any jerky motions.
- Start with a lighter resistance band if you are new to this exercise, gradually increasing resistance as you build strength.
- Inhale deeply before each crunch and exhale fully as you contract your abs.
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.
Butterfly Stretch
The Butterfly Stretch is a flexibility exercise targeting the inner thighs, hips, and groin. It is commonly used to improve range of motion and reduce tension in the lower body, making it beneficial for athletes and individuals looking to enhance their flexibility.
Muscle focus
Step-by-step cues
- Sit on the floor with your back straight and legs extended in front of you.
- Bend your knees and bring the soles of your feet together, allowing your knees to drop to the sides.
- Hold your feet with your hands and pull them gently towards your body.
- Keep your back straight and lean slightly forward from the hips to deepen the stretch.
- Hold the position for 20-30 seconds while breathing deeply.
- Release and return to the starting position.
Technical tips
- Ensure your back remains straight throughout the stretch to avoid strain.
- Do not force your knees to touch the ground; let gravity naturally assist in the stretch.
- Focus on breathing deeply to help relax your muscles and increase flexibility.
- If you feel discomfort in your knees, place a cushion or rolled towel under them for support.
- Perform this stretch after a workout when muscles are warm for better results.
Decline Cable Chest Press
The Decline Cable Chest Press is an isolation exercise targeting the lower portion of the pectoral muscles. It involves using a cable machine with a decline bench to press the handles forward, simulating a decline bench press movement. This exercise helps in developing the lower chest and improving overall chest definition.
Muscle focus
Step-by-step cues
- Set a decline bench at a 15-30 degree angle in front of a cable machine.
- Attach handles to the low pulleys on both sides of the machine.
- Lie down on the decline bench with your feet secured under the foot pads.
- Grab the handles with an overhand grip, palms facing forward, and position your hands at chest level.
- Engage your core and press the handles upward and slightly inward until your arms are fully extended.
- Pause briefly at the top of the movement, ensuring tension in the chest muscles.
- Slowly lower the handles back to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your elbows slightly bent at the top to maintain tension on the chest.
- Ensure your back remains flat against the bench throughout the exercise.
- Focus on squeezing your chest muscles as you press the handles upward.
- Avoid locking out your elbows completely to protect your joints.
- Maintain a slow and controlled motion to maximize muscle engagement.
- Breathe out as you press up and breathe in as you return to the starting position.
Standing Side Lat Stretch
The Standing Side Lat Stretch is a flexibility exercise targeting the latissimus dorsi muscles, which are located on the sides of the back. This stretch helps improve range of motion in the shoulders and upper back, and can aid in reducing muscle tightness and enhancing overall posture.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, keeping your knees slightly bent.
- Raise your right arm overhead, reaching towards the ceiling.
- Lean your torso gently to the left side, feeling the stretch along the right side of your body.
- Hold the stretch for 15-30 seconds, breathing deeply throughout.
- Return to the starting position and repeat on the opposite side.
Technical tips
- Keep your core engaged to maintain balance and support your lower back.
- Avoid leaning forward or backward; focus on a lateral stretch directly to the side.
- Ensure your movements are slow and controlled to prevent injury.
- If you feel any sharp pain, reduce the intensity of the stretch or stop if necessary.
- Incorporate this stretch into your warm-up or cool-down routine to enhance flexibility.
Hanging Straight Leg Raise
The Hanging Straight Leg Raise is a core exercise that targets the abdominal muscles, particularly the lower abs, while also engaging the hip flexors and stabilizing muscles of the shoulders and back. This exercise requires a pull-up bar or similar apparatus to perform.
Muscle focus
Step-by-step cues
- Grip a pull-up bar with an overhand grip, hands shoulder-width apart.
- Engage your core and lift your legs straight up in front of you until they are parallel to the ground.
- Keep your legs straight and avoid swinging or using momentum.
- Hold the top position briefly, then slowly lower your legs back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your grip is secure before starting to prevent slipping.
- Focus on using your core muscles to lift your legs rather than swinging them.
- Maintain a controlled motion throughout the exercise to maximize effectiveness and reduce injury risk.
- If you find it difficult to keep your legs straight, start with bent knees and gradually work towards straightening them as you build strength.
- Avoid arching your back; keep your spine neutral and engage your core for stability.
Hip Thrust
The hip thrust is a compound exercise primarily targeting the gluteus maximus, with secondary activation of the hamstrings and quadriceps. It involves extending the hips against resistance while keeping the upper back supported on a bench or platform.
Muscle focus
Step-by-step cues
- Sit on the ground with your upper back resting against a bench, knees bent, and feet flat on the floor.
- Place a barbell over your hips, using a pad for comfort if necessary.
- Brace your core and drive through your heels to lift your hips upward.
- Extend your hips until your thighs are parallel to the floor and your body forms a straight line from shoulders to knees.
- Pause at the top of the movement, squeezing your glutes tightly.
- Lower your hips back down to the starting position in a controlled manner.
Technical tips
- Ensure that your feet are positioned shoulder-width apart for optimal stability.
- Keep your chin tucked and gaze forward to maintain a neutral spine throughout the movement.
- Focus on engaging your glutes rather than hyperextending your lower back at the top of the lift.
- Control the descent to maximize muscle tension and prevent injury.
- Start with lighter weights to master form before progressing to heavier loads.
One-Arm Dumbbell Incline Bench Press
The One-arm Dumbbell Incline Bench Press is a unilateral exercise that targets primarily the pectoral muscles, specifically the upper chest, while also engaging the triceps and shoulders. Performing this exercise on an incline bench helps emphasize the upper part of the chest, providing a balanced development of the pectoral muscles.
Muscle focus
Step-by-step cues
- Set an incline bench to a 30-45 degree angle.
- Sit on the bench with your feet flat on the floor, maintaining a stable base.
- Hold a dumbbell in one hand with a neutral grip (palm facing inward).
- Lie back on the bench, ensuring your back is fully supported and your shoulder blades are retracted.
- Position the dumbbell at shoulder height with your elbow bent at approximately 90 degrees.
- Press the dumbbell upward by extending your arm until it is fully extended above your chest.
- Pause briefly at the top, ensuring your arm is straight but not locked out.
- Lower the dumbbell slowly back to the starting position at shoulder height.
- Complete the desired number of repetitions before switching arms.
Technical tips
- Keep your core engaged to maintain stability throughout the movement.
- Focus on controlled movements; avoid using momentum to lift the weight.
- Ensure your wrist remains in a neutral position to prevent strain.
- Breathe out as you press the dumbbell up and inhale as you lower it down.
- Start with a lighter weight to master form before increasing resistance.
- Maintain even pressure through both feet to stabilize your body during the lift.
Cable Thibaudeau Kayak Row
The Cable Thibaudeau Kayak Row is a compound exercise targeting the upper back, lats, and biceps. It combines elements of rowing and pulldown movements, emphasizing the contraction of the lats and improving scapular retraction. This exercise is performed using a cable machine with a straight bar attachment.
Muscle focus
Step-by-step cues
- Attach a straight bar to a low 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 in the cable, keeping your arms extended.
- Lean forward slightly at the hips while maintaining a neutral spine.
- Pull the bar towards your abdomen by driving your elbows back and down, squeezing your shoulder blades together.
- Pause briefly at the peak contraction, ensuring your elbows are close to your body.
- Slowly extend your arms back to the starting position, maintaining control of the weight.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on squeezing your shoulder blades together at the peak of each row to maximize upper back engagement.
- Keep your core engaged throughout the movement to maintain stability and prevent lower back strain.
- Avoid using momentum; perform each rep with controlled movements for optimal muscle activation.
- Ensure that your elbows stay close to your body during the pulling phase to target the lats effectively.
- Adjust the weight so that you can perform each repetition with proper form without compromising technique.
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.
