4-Week Slim and Strong Body Program: Progression Cycle 9
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 Bridge on Bench
The Glute Bridge on Bench is an effective exercise targeting the gluteal muscles, hamstrings, and core. By elevating the shoulders on a bench, this variation increases the range of motion, providing a greater challenge and more significant muscle activation compared to the standard glute bridge.
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 your feet hip-width apart and position them so that your shins are vertical when you lift your hips.
- Rest your arms on the bench for stability or cross them over your chest.
- Engage your core and squeeze your glutes as you lift your hips toward the ceiling until your body forms a straight line from shoulders to knees.
- Hold the top position for a moment, ensuring maximum contraction in the glutes.
- Slowly lower your hips back to the starting position without letting them touch the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your feet are positioned correctly; they should be directly under your knees at the top of the movement.
- Focus on squeezing your glutes throughout the exercise to maximize muscle activation.
- Keep your core engaged to maintain stability and prevent arching of the lower back.
- Avoid pushing through your heels excessively; aim for balanced pressure across your entire foot.
- Control the movement during both lifting and lowering phases to enhance muscle engagement and prevent injury.
Clean and Jerk
The Clean and Jerk is a two-part Olympic weightlifting exercise that involves lifting a barbell from the floor to an overhead position. It combines strength, power, coordination, and technique, making it a comprehensive full-body workout. The exercise is divided into two phases: the Clean, where the barbell is lifted from the floor to the shoulders, and the Jerk, where the barbell is driven overhead.
Muscle focus
Step-by-step cues
- Start with your feet shoulder-width apart, barbell over mid-foot.
- Grip the barbell with a hook grip, hands slightly wider than shoulder-width.
- Lower your hips with a straight back and chest up.
- Initiate the lift by extending your knees and hips explosively.
- Pull the bar close to your body, shrugging your shoulders as it passes your knees.
- Drop under the bar into a front squat position as you catch it on your shoulders.
- Stand up from the squat to complete the Clean phase.
- For the Jerk, dip slightly by bending your knees and then drive upward explosively.
- Push the bar overhead while splitting your legs into a lunge position.
- Lock out your arms with the barbell overhead and stabilize.
- Bring your feet together to finish in a standing position with control.
Technical tips
- Focus on keeping the barbell close to your body throughout the lift to maintain control and efficiency.
- Use a hook grip for better grip security during heavy lifts.
- Engage your core throughout both phases to maintain stability and prevent injury.
- Practice each phase separately before combining them to ensure proper technique.
- Ensure proper warm-up and mobility exercises before attempting heavy lifts to prevent injury.
- Keep your elbows high during the Clean catch to secure the bar on your shoulders effectively.
- During the Jerk, ensure a quick transition from dip to drive for maximum power transfer.
Bicycle Crunches
Bicycle Crunches are a core exercise targeting the rectus abdominis and obliques. This dynamic movement mimics a pedaling motion while engaging the abdominal muscles, promoting strength and endurance in the core region.
Muscle focus
Step-by-step cues
- Lie flat on your back on a mat with your lower back pressed to the ground.
- Place your hands behind your head, elbows wide, without pulling on your neck.
- Lift your knees to a 90-degree angle, keeping your feet off the ground.
- Engage your core and lift your shoulder blades off the mat.
- Simultaneously extend your right leg out while bringing your right elbow towards your left knee.
- Switch sides by extending your left leg and bringing your left elbow towards your right knee.
- Continue alternating sides in a controlled manner, simulating a pedaling motion.
- Perform for the desired number of repetitions or time.
Technical tips
- Focus on slow and controlled movements to maximize muscle engagement.
- Keep your lower back pressed against the mat to avoid strain.
- Avoid pulling on your neck with your hands; use your core to lift.
- Ensure that your elbows stay wide and do not collapse inward.
- Maintain steady breathing throughout the exercise for better endurance.
- Visualize pedaling a bicycle to help coordinate the movement.
Glute Bridge Single Leg
The Glute Bridge Single Leg is an advanced variation of the traditional glute bridge exercise that targets the gluteal muscles, hamstrings, and core. By performing the exercise on one leg, it increases the demand on balance and stability, enhancing unilateral strength and muscle activation.
Muscle focus
Step-by-step cues
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Extend one leg straight out, keeping it in line with your opposite thigh.
- Engage your core and press through the heel of the grounded foot to lift your hips towards the ceiling.
- At the top of the movement, your body should form a straight line from shoulders to knees.
- Hold the position briefly while squeezing your glutes.
- Slowly lower your hips back to the starting position without letting them touch the ground.
- Repeat for the desired number of repetitions before switching legs.
Technical tips
- Keep your core engaged throughout the exercise to maintain stability.
- Ensure that your extended leg remains straight and aligned with your body.
- Focus on squeezing your glutes at the top of the movement for maximum activation.
- Avoid arching your lower back; keep a neutral spine position.
- Perform the exercise slowly and with control to enhance muscle engagement and balance.
- Start with fewer repetitions if you're new to this exercise to build strength gradually.
Half Kneeling Quad Stretch
The Half Kneeling Quad Stretch is a flexibility exercise targeting the quadriceps muscles. It is performed in a half-kneeling position, which allows for a deep stretch of the front thigh muscles while also engaging the hip flexors. This stretch is beneficial for improving flexibility, reducing muscle tightness, and enhancing overall lower body mobility.
Muscle focus
Step-by-step cues
- Begin in a half-kneeling position with your right knee on the ground and your left foot flat in front of you, forming a 90-degree angle at both knees.
- Keep your torso upright and engage your core muscles to maintain balance.
- Reach back with your right hand and gently grasp your right ankle or foot.
- Slowly pull your right foot towards your glutes, feeling a stretch in the front of your right thigh.
- Hold the stretch for 20-30 seconds, ensuring you maintain steady breathing.
- Release the stretch and switch sides to repeat with the left leg.
Technical tips
- Ensure your front knee is aligned over your ankle to maintain proper form and prevent strain.
- Keep your hips square and facing forward to maximize the effectiveness of the stretch.
- If you have difficulty reaching your ankle, use a strap or towel looped around your foot for assistance.
- Focus on keeping your back straight and avoid arching to prevent lower back strain.
- Perform this stretch after workouts or during cool-downs to help reduce muscle tightness.
Knee Raise Ab Coaster
The Knee Raise Ab Coaster is an abdominal exercise performed on a specialized machine designed to target the lower abs. It involves a controlled movement where the knees are raised towards the chest while maintaining a stable core. This exercise helps in strengthening the abdominal muscles, particularly focusing on the lower region, and can also engage the hip flexors.
Muscle focus
Step-by-step cues
- Adjust the seat height on the ab coaster machine so that your forearms can rest comfortably on the pads.
- Grip the handles firmly and ensure your back is pressed against the backrest.
- Position your knees on the knee pad, keeping your feet off the ground.
- Engage your core by tightening your abdominal muscles.
- Slowly lift your knees towards your chest in a controlled motion, exhaling as you raise them.
- Pause briefly at the top of the movement, ensuring maximum contraction of the abs.
- Inhale as you slowly lower your knees back to the starting position without letting them touch the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slow and controlled movement to maximize muscle engagement.
- Focus on using your abdominal muscles to lift your knees rather than relying on momentum.
- Keep your head and neck relaxed throughout the exercise to avoid unnecessary strain.
- Ensure that your back remains pressed against the backrest to stabilize your body.
- Avoid swinging or jerking motions to prevent injury and ensure effective targeting of the abs.
- Start with a manageable number of repetitions and gradually increase as your strength improves.
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.
Front Lever Pull-Up
Front Lever Pull Ups are an advanced calisthenics exercise that targets the lats, core, and shoulders. This movement requires significant upper body strength and core stability to maintain a horizontal position while performing pull-ups. It is often used to demonstrate control and strength in bodyweight training.
Muscle focus
Step-by-step cues
- Begin by hanging from a pull-up bar with a shoulder-width grip, palms facing forward.
- Engage your core and lats to lift your legs and torso into a horizontal position, parallel to the ground.
- Once in the front lever position, initiate the pull-up by bending your elbows and pulling your chest towards the bar.
- Lower yourself back to the starting front lever position with control.
- Repeat for the desired number of repetitions while maintaining the front lever position.
Technical tips
- Ensure your body remains straight and parallel to the ground throughout the exercise.
- Focus on engaging your core and lats to maintain stability in the front lever position.
- Start with tuck front lever pull-ups if you are new to this exercise to build strength gradually.
- Use a spotter or resistance bands for assistance if you struggle to maintain form.
- Incorporate exercises like planks and hollow holds into your routine to strengthen your core for better performance.
Powell Raise
The Dumbbell Powell Raise is an isolation exercise targeting the rear deltoids, part of the shoulder muscle group. It is performed with a single dumbbell, focusing on shoulder stabilization and control. This exercise helps improve shoulder symmetry and posture by strengthening the often underdeveloped rear deltoids.
Muscle focus
Step-by-step cues
- Begin by lying on your side on a bench, with your upper body supported and your lower body hanging off the edge.
- Hold a dumbbell in your top hand with a neutral grip (palm facing down) and let it hang straight down from your shoulder.
- Keep your core engaged and your body stable throughout the movement.
- Slowly raise the dumbbell upward in an arc until your arm is parallel to the ground, keeping a slight bend in your elbow.
- Pause briefly at the top of the movement, ensuring you feel the contraction in your rear deltoid.
- Lower the dumbbell back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions before switching sides.
Technical tips
- Focus on maintaining a slow and controlled motion to maximize muscle engagement.
- Avoid using momentum or swinging the weight; this ensures that the rear deltoids are doing most of the work.
- Keep your shoulders relaxed and avoid shrugging them during the lift to prevent tension in the neck.
- Ensure that your core is tight to stabilize your body and prevent unnecessary movement.
- Start with a lighter weight to master form before progressing to heavier loads.
- Breathe out as you lift the dumbbell and inhale as you lower it back down.
Dumbbell Russian Twist
The Dumbbell Russian Twist is a core exercise that targets the oblique muscles, enhancing rotational strength and stability. It involves sitting on the floor with knees bent, holding a dumbbell with both hands, and rotating the torso from side to side.
Muscle focus
Step-by-step cues
- Sit on the floor with your knees bent and feet flat. Hold a dumbbell with both hands in front of your chest.
- Lean back slightly to engage your core, keeping your back straight.
- Lift your feet off the ground, balancing on your glutes if possible. Alternatively, keep your feet on the ground for more stability.
- Rotate your torso to the right, bringing the dumbbell beside your hip.
- Return to the center and then rotate to the left side.
- Continue alternating sides in a controlled manner for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to maintain balance and control.
- Move slowly and deliberately to maximize muscle engagement and avoid using momentum.
- If you're new to this exercise, start without a dumbbell or use a lighter weight to focus on form.
- Ensure your back remains straight; avoid rounding your shoulders or arching your lower back.
- Breathe steadily, exhaling as you twist and inhaling as you return to center.
Pendlay Row
The Pendlay Row is a barbell exercise that targets the upper back, lats, and traps. It emphasizes strict form and explosive power from a dead stop position, making it an effective movement for building strength and muscle mass in the back.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart and position a loaded barbell on the floor in front of you.
- Bend at the hips and knees to lower your torso until it is nearly parallel to the ground, maintaining a neutral spine.
- Grip the barbell with an overhand grip, slightly wider than shoulder-width.
- Engage your core and retract your shoulder blades.
- Lift the barbell explosively from the floor to your lower chest, keeping your elbows close to your body.
- Pause briefly at the top of the movement, then lower the barbell back to the floor under control.
- Reset your position and repeat for the desired number of repetitions.
Technical tips
- Ensure your back remains flat throughout the movement to avoid injury.
- Keep your head in a neutral position by looking slightly ahead on the ground.
- Focus on pulling with your elbows rather than your hands to engage your back muscles more effectively.
- Use a controlled motion when lowering the barbell to maintain tension in the muscles.
- Start with a lighter weight to perfect your form before progressing to heavier loads.
- Maintain a strong core engagement to stabilize your body during each rep.
Cable Front Raise
The Cable Front Raise is an isolation exercise targeting the anterior deltoids. It involves lifting a cable handle in front of the body, engaging the shoulder muscles to raise the arm. This exercise helps in building shoulder strength and improving muscle definition.
Muscle focus
Step-by-step cues
- Attach a straight bar or single handle to the low pulley of a cable machine.
- Stand facing away from the machine, feet shoulder-width apart, and grasp the handle with an overhand grip.
- Position your arms straight down in front of your thighs with a slight bend in the elbows.
- Engage your core and keep your back straight throughout the movement.
- Exhale as you lift the handle forward and upward until your arms are parallel to the floor.
- Pause briefly at the top of the movement, ensuring tension in the shoulders.
- Inhale as you slowly lower the handle back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your movements slow and controlled to maximize muscle engagement.
- Avoid using momentum; focus on using your shoulder muscles to lift the weight.
- Maintain a slight bend in your elbows throughout to reduce joint strain.
- Ensure your shoulders do not shrug during the lift; keep them down and relaxed.
- Start with a lighter weight to master form before progressing to heavier loads.
- Keep your core tight to stabilize your body and prevent arching of the back.
Opposite side elbow to knee
The opposite side elbow to knee exercise is a core strengthening movement that targets the oblique muscles. It involves bringing the elbow across the body to meet the opposite knee, engaging the abdominal muscles and improving rotational stability.
Muscle focus
Step-by-step cues
- Lie on your back with your knees bent and feet flat on the floor. Place your hands lightly behind your head, elbows pointing outwards.
- Engage your core by pulling your belly button towards your spine.
- Lift your head, shoulders, and upper back off the ground while simultaneously bringing your right elbow towards your left knee, twisting through the torso.
- Extend your right leg out straight as you bring your elbow to your knee.
- Return to the starting position with control, then repeat on the opposite side by bringing your left elbow towards your right knee.
- Continue alternating sides for the desired number of repetitions.
Technical tips
- Focus on using your core muscles to lift and twist rather than pulling on your neck with your hands.
- Keep movements controlled and deliberate to maximize muscle engagement and reduce risk of injury.
- Exhale as you twist and bring the elbow to the knee, inhale as you return to the starting position.
- Ensure that your lower back remains in contact with the floor throughout the exercise to protect your spine.
- Start with a smaller range of motion if you're a beginner, gradually increasing 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.
Dumbbell Rear Lunge
The Dumbbell Rear Lunge is a compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. It also engages the core for stabilization. This exercise involves stepping backward into a lunge position while holding dumbbells, providing resistance to enhance muscle strength and endurance.
Muscle focus
Step-by-step cues
- Stand upright with your feet hip-width apart, holding a dumbbell in each hand at your sides.
- Engage your core and keep your chest up as you take a step backward with your right foot.
- Lower your hips until both knees are bent at approximately 90 degrees. Your front knee should be directly above your ankle.
- Push through the heel of your left foot to return to the starting position.
- Repeat the movement with your left leg stepping back to complete one full repetition.
- Continue alternating legs for the desired number of repetitions.
Technical tips
- Maintain an upright torso throughout the movement to prevent leaning forward.
- Ensure your front knee does not extend past your toes to avoid unnecessary strain on the knee joint.
- Focus on a controlled descent and ascent to maximize muscle engagement.
- Keep your core tight to maintain balance and stability during the exercise.
- Start with lighter weights to perfect your form before progressing to heavier dumbbells.
Dumbbell Larsen Press
The Dumbbell Larsen Press is a variation of the bench press that emphasizes upper body strength and stability. It is performed with dumbbells while keeping the feet off the ground, which increases core engagement and reduces leg drive, focusing more on the chest, shoulders, and triceps.
Muscle focus
Step-by-step cues
- Lie flat on a bench with a dumbbell in each hand, palms facing forward.
- Position yourself so that your head, shoulders, and glutes are in contact with the bench.
- Lift your feet off the ground and extend your legs straight out or bend them at the knees to reduce leg drive.
- Start with the dumbbells at chest level, elbows bent at approximately 90 degrees.
- Press the dumbbells upward until your arms are fully extended above your chest.
- Pause briefly at the top of the movement, ensuring control and stability.
- Lower the dumbbells back to the starting position with controlled motion.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a tight core throughout the exercise to stabilize your body.
- Focus on keeping your shoulder blades retracted to protect your shoulders.
- Avoid arching your back excessively; keep it neutral to prevent strain.
- Control the descent of the dumbbells to maximize muscle engagement.
- Ensure that your wrists remain in a neutral position to avoid strain.
- Breathe out as you press up and inhale as you lower the dumbbells.
- Start with lighter weights to master form before progressing to heavier loads.
Pull-Up Wide Grip
The Pull-Up Wide Grip is a compound upper body exercise that primarily targets the latissimus dorsi muscles in the back, while also engaging the biceps, shoulders, and core. This variation uses a wider grip than the standard pull-up, which increases the emphasis on the outer portions of the lats and can help in building a broader back.
Muscle focus
Step-by-step cues
- Stand beneath a pull-up bar and reach up to grasp it with an overhand grip, hands positioned wider than shoulder-width apart.
- Engage your core and pull your shoulder blades down and back to stabilize your upper body.
- Initiate the pull by driving your elbows down towards your sides, lifting your body until your chin is above the bar.
- Pause briefly at the top of the movement, ensuring full contraction of the back muscles.
- Lower yourself in a controlled manner back to the starting position with arms fully extended.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on squeezing your shoulder blades together as you pull up to maximize lat engagement.
- Avoid swinging or using momentum; maintain a controlled movement throughout the exercise.
- If you struggle with full pull-ups, consider using an assisted pull-up machine or resistance bands for support.
- Ensure your grip is secure but not overly tight to prevent unnecessary forearm fatigue.
- Keep your body straight and avoid arching your back during the movement to maintain proper form.
Leg In and Out
The 'In And Out' exercise is a core-focused movement that targets the abdominal muscles, particularly the rectus abdominis and obliques. It involves a seated position where the legs are extended and then brought in towards the chest, engaging the core throughout the motion.
Muscle focus
Step-by-step cues
- Sit on the floor with your legs extended in front of you and your hands placed slightly behind your hips for support.
- Lean back slightly, keeping your back straight and your core engaged.
- Lift your feet off the ground, balancing on your sit bones.
- Simultaneously bring your knees towards your chest while keeping your core tight.
- Extend your legs back out to the starting position without letting them touch the ground.
- Repeat the movement for the desired number of repetitions, maintaining control and balance throughout.
Technical tips
- Keep your core engaged at all times to protect your lower back and maximize abdominal activation.
- Focus on controlled movements rather than speed to ensure proper form and effectiveness.
- If you find it difficult to balance, try placing your hands further back or slightly bending your elbows for additional support.
- To increase difficulty, perform the exercise without using your hands for support or add ankle weights for added resistance.
- Maintain a steady breathing pattern; exhale as you bring your knees in and inhale as you extend them out.
Machine Belt Squat
The Machine Belt Squat is a lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. It uses a specialized machine that allows for squatting with reduced spinal load by placing the weight around the hips instead of on the shoulders. This exercise is ideal for those looking to build leg strength while minimizing stress on the lower back.
Muscle focus
Step-by-step cues
- Begin by adjusting the machine to your height and securing the belt around your hips.
- Stand on the platform with feet shoulder-width apart and toes slightly pointed out.
- Engage your core and maintain an upright torso throughout the movement.
- Lower your body by bending at the hips and knees, keeping your chest up and knees aligned with your toes.
- Descend until your thighs are parallel to the floor or as far as your mobility allows.
- Push through your heels to return to the starting position, fully extending your hips and knees.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the belt is snug but comfortable around your hips to prevent slipping during the exercise.
- Focus on keeping your weight distributed evenly across both feet to maintain balance.
- Keep your knees tracking over your toes to avoid unnecessary strain on the joints.
- Maintain a neutral spine throughout the movement by engaging your core muscles.
- Control the descent and avoid bouncing at the bottom of the squat to protect your joints.
- Use a full range of motion to maximize muscle engagement and effectiveness of the exercise.
Ring Push-Up
The Ring Push Up is an advanced upper body exercise that targets the chest, shoulders, and triceps while engaging the core for stability. It involves performing push-ups using gymnastic rings, which adds an element of instability, requiring greater muscle activation and control.
Muscle focus
Step-by-step cues
- Adjust the rings to hang just above the ground.
- Position yourself in a plank position with hands gripping the rings, arms fully extended, and feet together.
- Engage your core and maintain a straight line from head to heels.
- Lower your body by bending your elbows, keeping them close to your body.
- Descend until your chest is in line with your hands.
- Push through the rings to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the rings are securely fastened before starting.
- Keep your wrists neutral to avoid strain.
- Focus on keeping your body stable throughout the movement.
- Control the descent to maximize muscle engagement.
- Avoid letting your elbows flare out too much; keep them at a 45-degree angle to your body.
- Maintain a tight core to prevent sagging in the lower back.
- Start with fewer repetitions if you're new to ring exercises.
Barbell Reverse Grip Bent Over Row
The Barbell Reverse Grip Bent Over Row is a compound exercise targeting the upper back, lats, and biceps. It involves pulling a barbell towards the torso while bent over with a supinated (palms facing up) grip. This variation emphasizes the biceps and lower lats more than the traditional bent-over row.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart and hold a barbell with a reverse grip (palms facing up) at shoulder width.
- Bend your knees slightly and hinge at the hips to lower your torso until it's almost parallel to the floor, keeping your back straight.
- Engage your core and keep your head in line with your spine.
- Pull the barbell towards your lower ribcage, squeezing your shoulder blades together at the top of the movement.
- Lower the barbell back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your back remains straight throughout the exercise to avoid injury.
- Keep your elbows close to your body as you pull the barbell to maximize lat engagement.
- Focus on squeezing your shoulder blades together at the top of each rep for better muscle activation.
- Maintain a slight bend in your knees to help stabilize your body during the movement.
- Use a weight that allows you to perform the exercise with proper form for all repetitions.
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.
