7-Day Home Strength Plan with Three Workouts: Progression Cycle 4
A realistic home-training week using bodyweight, bands or dumbbells with three workouts and active recovery days.
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
Full Body A
Full Body A muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Rocking Frog
The Rocking Frog is a dynamic stretch exercise that targets the hips, groin, and lower back. It helps improve flexibility and mobility in these areas, making it beneficial for athletes and individuals looking to enhance their range of motion.
Muscle focus
Step-by-step cues
- Begin by kneeling on the floor with your knees spread wide apart and your feet together behind you.
- Place your hands on the floor in front of you, keeping your arms straight.
- Lower your hips back towards your heels while keeping your back straight and chest open.
- Rock forward gently, bringing your chest closer to the floor while maintaining a straight back.
- Continue to rock back and forth slowly, feeling the stretch in your hips and groin.
- Perform for the desired number of repetitions or time duration.
Technical tips
- Keep your core engaged to maintain stability throughout the movement.
- Focus on controlled movements rather than speed to maximize the stretch.
- Breathe deeply and consistently to help relax your muscles during the stretch.
- If you feel any discomfort in your knees, place a cushion or mat underneath them for added support.
- Ensure that your movements are smooth and fluid to avoid any jerking motions.
Decline Dumbbell Bench Press
The Decline Dumbbell Bench Press is a compound exercise targeting the lower portion of the pectoral muscles, while also engaging the triceps and anterior deltoids. This exercise is performed on a decline bench, which allows for a greater emphasis on the lower chest compared to flat or incline variations.
Muscle focus
Step-by-step cues
- Set the bench to a decline angle of approximately 15 to 30 degrees.
- Lie back on the bench with your feet secured under the foot pads.
- Hold a dumbbell in each hand with an overhand grip, palms facing forward.
- Extend your arms straight above your chest, keeping a slight bend in your elbows.
- Lower the dumbbells slowly to the sides of your chest, maintaining control throughout the movement.
- Pause briefly at the bottom, then press the dumbbells back up to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your back remains flat against the bench throughout the exercise to maintain stability.
- Focus on controlled movements; avoid using momentum to lift the weights.
- Keep your wrists straight and aligned with your forearms to prevent strain.
- Exhale as you press the dumbbells upward and inhale as you lower them.
- Start with lighter weights to perfect your form before progressing to heavier loads.
- Engage your core muscles to help stabilize your body during the lift.
Suspension Row
The Suspension Row is a bodyweight exercise performed using suspension straps. It targets the muscles of the upper back, including the rhomboids, trapezius, and latissimus dorsi, as well as the biceps and core. This exercise enhances upper body strength, stability, and posture.
Muscle focus
Step-by-step cues
- Adjust the suspension straps to hang at waist height.
- Stand facing the anchor point and grasp the handles with an overhand grip.
- Lean back until your body is at an angle, keeping your feet shoulder-width apart.
- Engage your core and maintain a straight line from head to heels.
- Pull your chest towards the handles by retracting your shoulder blades and bending your elbows.
- Pause briefly at the top of the movement, squeezing your shoulder blades together.
- Slowly extend your arms to return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that the straps are securely anchored before starting.
- Keep your body in a straight line throughout the movement to engage your core effectively.
- Focus on pulling with your back muscles rather than relying solely on your arms.
- Control the movement both on the way up and down to maximize muscle engagement.
- Adjust your foot position to increase or decrease difficulty; stepping further away from the anchor point increases resistance.
- Maintain a neutral neck position by looking slightly ahead rather than up or down.
- Breathe out as you pull yourself up and inhale as you lower back down.
Incline Twisting Sit Up
The Incline Twisting Sit Up is an advanced core exercise that targets the abdominal muscles, particularly the obliques. It involves performing a sit-up on an incline bench while incorporating a twisting motion to engage the side muscles of the abdomen.
Muscle focus
Step-by-step cues
- Set an incline bench to a moderate angle, typically between 30 to 45 degrees.
- Sit on the bench and secure your feet under the foot pads.
- Lie back with your hands placed behind your head or crossed over your chest.
- Engage your core and lift your upper body off the bench, twisting your torso to one side as you ascend.
- Reach the top of the movement with your elbow pointing towards the opposite knee.
- Slowly lower yourself back to the starting position in a controlled manner.
- Repeat the movement, alternating sides with each repetition.
Technical tips
- Focus on controlled movements to maximize muscle engagement and reduce injury risk.
- Keep your core tight throughout the exercise to maintain stability and effectiveness.
- Avoid pulling on your neck with your hands; instead, use your core muscles to lift.
- Exhale as you twist up and inhale as you return to the starting position.
- Start with a lower incline if you're new to this exercise and gradually increase as you build strength.
- Ensure your movements are smooth and deliberate, avoiding any jerking motions.
Burpee
The burpee is a full-body exercise that combines a squat, push-up, and jump into one fluid movement. It is designed to improve cardiovascular endurance, strength, and agility. Burpees are often used in high-intensity interval training (HIIT) due to their ability to elevate heart rate quickly.
Muscle focus
Step-by-step cues
- Start in a standing position with your feet shoulder-width apart.
- Lower your body into a squat position and place your hands on the floor in front of you.
- Kick your feet back to assume a plank position, keeping your body straight and core engaged.
- Perform a push-up by lowering your chest to the ground and then pushing back up to the plank position.
- Jump your feet forward to return to the squat position.
- Explosively jump into the air, reaching your arms overhead.
- Land softly and immediately go into the next repetition.
Technical tips
- Maintain a steady pace to ensure proper form throughout the exercise.
- Engage your core during the plank and push-up phases to protect your lower back.
- Focus on landing softly on the balls of your feet during the jump to reduce impact on your joints.
- Keep your elbows close to your body during the push-up for better control and efficiency.
- Breathe consistently: inhale as you lower into the squat and exhale as you jump up.
- If you're a beginner, start with a modified version by stepping back into the plank instead of jumping.
Standing Downward Dog
The Standing Downward Dog is a variation of the traditional Downward Dog yoga pose, performed while standing. It primarily targets the shoulders, hamstrings, calves, and back muscles, promoting flexibility and strength. This exercise is beneficial for improving posture and relieving tension in the upper body.
Muscle focus
Step-by-step cues
- Stand with your feet hip-width apart and arms at your sides.
- Inhale deeply and raise your arms overhead, keeping them straight.
- Exhale and hinge forward at the hips, lowering your torso until your hands reach the floor or a stable surface like a block.
- Keep your legs straight but not locked, allowing a slight bend in the knees if necessary.
- Press your palms firmly into the ground or surface, spreading your fingers wide.
- Extend your spine and push your hips upward and back, forming an inverted 'V' shape with your body.
- Hold the position for several breaths, maintaining even breathing.
- To release, slowly walk your hands back towards your feet and roll up to standing.
Technical tips
- Engage your core muscles to support your lower back during the movement.
- Focus on lengthening your spine rather than forcing your heels to touch the ground.
- If you have tight hamstrings, bend your knees slightly to maintain proper form.
- Keep your head between your arms and gaze towards your feet to avoid neck strain.
- Use yoga blocks under your hands if you cannot comfortably reach the floor.
- Maintain even weight distribution between hands and feet to prevent overloading any single area.
Tuesday
Walking
Walk for 45-60 minutes and take short movement breaks during the day.
Wednesday
Full Body B
Full Body B muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Mini Band Glute Bridge
The Mini Band Glute Bridge is an effective lower body exercise targeting the gluteal muscles, hamstrings, and core. By using a mini resistance band placed above the knees, this variation increases muscle activation and stability demands.
Muscle focus
Step-by-step cues
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place a mini resistance band just above your knees.
- Engage your core and press your lower back into the floor.
- Push through your heels to lift your hips towards the ceiling, squeezing your glutes at the top of the movement.
- Ensure your body forms a straight line from shoulders to knees at the peak of the bridge.
- Hold for a moment at the top, then slowly lower your hips back to the starting position without letting them touch the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to protect your lower back.
- Focus on squeezing your glutes as you lift and lower your hips.
- Avoid arching your back; maintain a neutral spine position.
- Ensure that your knees remain aligned with your toes and do not cave inward.
- Control the movement both on the way up and down for maximum effectiveness.
- Start with a lighter resistance band if you're new to this exercise and progress as you build strength.
Pike Push-Up On Bench
The Pike Push Up On Bench is a bodyweight exercise targeting the shoulders, triceps, and upper chest. It involves elevating the feet on a bench to increase the angle of the body, which shifts more emphasis onto the shoulders compared to a standard push-up.
Muscle focus
Step-by-step cues
- Begin by positioning yourself in front of a bench. Place your feet on the bench and your hands on the floor, shoulder-width apart.
- Walk your hands back towards the bench until your body forms an inverted V shape, with your hips elevated and head pointing downwards.
- Keep your legs straight and core engaged throughout the movement.
- Lower your head towards the floor by bending your elbows, keeping them slightly flared out.
- Pause briefly when your head is close to the floor, then push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your hands are placed firmly on the ground to maintain stability.
- Focus on keeping your core tight to prevent sagging or arching of the back.
- Control the movement by lowering slowly and pushing up with steady force.
- Keep your elbows at a slight angle rather than flaring them directly out to reduce strain on the joints.
- Adjust the height of the bench if needed to modify difficulty; a higher bench increases difficulty by shifting more weight onto the shoulders.
- Breathing is crucial: inhale as you lower down and exhale as you push up.
Band Pulldown Behind Neck
The 'Band Pull Down Behind Neck' exercise targets the upper back muscles, particularly the latissimus dorsi, rhomboids, and trapezius. It involves pulling a resistance band down behind the neck while maintaining proper posture and control. This exercise helps improve shoulder mobility and upper back strength.
Muscle focus
Step-by-step cues
- Attach a resistance band to a high anchor point.
- Stand or sit facing the anchor point with feet shoulder-width apart.
- Grasp the band with both hands, palms facing forward, and arms extended overhead.
- Engage your core and keep your back straight.
- Pull the band down behind your neck by bending your elbows and squeezing your shoulder blades together.
- Pause briefly at the bottom of the movement, ensuring tension in the back muscles.
- Slowly return to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to maintain stability.
- Avoid arching your back; maintain a neutral spine position.
- Focus on squeezing your shoulder blades together as you pull down.
- Ensure that your movements are controlled and not jerky to prevent injury.
- Start with a lighter resistance band to master form before progressing to heavier resistance.
- Breathe out as you pull down and inhale as you return to the starting position.
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.
Seated Figure 4 Stretch
The Seated Figure 4 Stretch is a flexibility exercise targeting the hip and gluteal muscles. It helps improve hip mobility and can alleviate lower back tension. This stretch is performed while seated, making it accessible and easy to integrate into a workout routine.
Muscle focus
Step-by-step cues
- Sit on the floor with your legs extended straight in front of you.
- Bend your right knee and place your right ankle over your left knee, forming a 'figure 4' shape with your legs.
- Keep your back straight and gently lean forward from the hips, bringing your chest towards your legs.
- Hold the stretch for 20-30 seconds, feeling the stretch in your right hip and glute.
- Switch legs and repeat the stretch on the opposite side.
Technical tips
- Maintain a straight back to avoid straining your lower back.
- If you feel discomfort in your knee, adjust the position of your foot or reduce the forward lean.
- Focus on deep breathing to enhance relaxation and increase the effectiveness of the stretch.
- Ensure both sit bones remain grounded to maintain balance and proper form.
- Perform this stretch after a workout when muscles are warm for better flexibility gains.
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.
Thursday
Mobility
Complete a gentle 20-minute mobility flow.
Friday
Full Body C
Full Body C muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
TRX Single Leg Bird Dog
The TRX Single Leg Bird Dog is a compound exercise that targets the core, glutes, and shoulders, enhancing stability and balance. Utilizing the TRX suspension trainer, this exercise requires coordination and control as you extend opposite limbs while maintaining a stable core.
Muscle focus
Step-by-step cues
- Attach the TRX straps securely to an anchor point.
- Adjust the TRX straps to mid-calf length.
- Kneel on the floor with your hands directly under your shoulders and knees under your hips.
- Place one foot in the TRX strap loop, keeping your knee bent at 90 degrees.
- Engage your core and extend the opposite arm forward while simultaneously extending the leg in the TRX strap backward.
- Hold the position for a moment, ensuring your body forms a straight line from hand to foot.
- Return to the starting position with control.
- Repeat for the desired number of repetitions before switching sides.
Technical tips
- Maintain a neutral spine throughout the movement to prevent lower back strain.
- Focus on slow and controlled movements to enhance stability and muscle engagement.
- Keep your hips level and avoid rotating them as you extend your limbs.
- Engage your core by drawing your navel towards your spine to improve balance.
- Ensure that your supporting knee is directly under your hip for optimal alignment.
- Breathe steadily and consistently throughout the exercise to maintain focus and control.
One-Arm Dumbbell Bench Press
The One-Arm Dumbbell Bench Press is a unilateral chest exercise that targets the pectoral muscles, triceps, and deltoids. This exercise enhances muscle symmetry, core stability, and overall strength by engaging stabilizing muscles to maintain balance.
Muscle focus
Step-by-step cues
- Lie flat on a bench with your feet firmly planted on the floor.
- Hold a dumbbell in one hand with an overhand grip, arm extended above your chest.
- Place your free hand on your hip or extend it out to the side for balance.
- Lower the dumbbell slowly to the side of your chest, keeping your elbow at a 45-degree angle.
- Pause briefly at the bottom of the movement.
- Press the dumbbell back up to the starting position by extending your arm fully.
- Complete the desired number of repetitions before switching arms.
Technical tips
- Engage your core throughout the exercise to maintain stability and prevent rotation.
- Focus on controlled movements; avoid using momentum to lift the weight.
- Keep your shoulder blades retracted and pressed against the bench for better support.
- Ensure your wrist remains straight and aligned with your forearm to prevent strain.
- Start with a lighter weight to master form before progressing to heavier loads.
Kettlebell Biceps Curl
The Kettlebell Biceps Curl is an isolation exercise targeting the biceps brachii. It involves lifting a kettlebell with a controlled motion to engage the biceps, promoting muscle strength and hypertrophy. This exercise can be performed standing or seated and is suitable for various fitness levels.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a kettlebell in each hand with an underhand grip.
- Keep your elbows close to your torso and your palms facing forward.
- Exhale as you curl the kettlebells upward by bending your elbows, keeping your upper arms stationary.
- Continue lifting until the kettlebells are at shoulder level and your biceps are fully contracted.
- Pause briefly at the top of the movement, then inhale as you slowly lower the kettlebells back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a straight posture throughout the exercise to avoid using momentum.
- Focus on squeezing the biceps at the top of the curl for maximum contraction.
- Control the descent of the kettlebells to maximize muscle engagement.
- Avoid swinging or using your back to lift the weights; keep the movement isolated to your arms.
- Start with a lighter weight to perfect your form before progressing to heavier kettlebells.
Dips
Dips are a compound upper body exercise that primarily targets the triceps, chest, and shoulders. They are performed using parallel bars or a dip station, where the body is lowered and raised using the arms.
Muscle focus
Step-by-step cues
- Start by gripping the parallel bars with your palms facing inward and arms fully extended.
- Lift your body off the ground by straightening your arms and keeping your legs crossed behind you.
- Inhale as you slowly lower your body by bending your elbows until they reach a 90-degree angle or slightly less.
- Keep your torso upright and elbows close to your body to focus on the triceps.
- Exhale as you push yourself back up to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your shoulders are down and away from your ears to prevent strain.
- Maintain a controlled movement throughout the exercise to maximize muscle engagement.
- Avoid swinging or using momentum to lift yourself; focus on using arm strength.
- If you're new to dips, consider using an assisted dip machine or resistance bands for support.
- Keep your core engaged to stabilize your body during the movement.
- To increase difficulty, add weight using a dip belt or weighted vest.
Happy Baby Pose
The Happy Baby Pose, also known as Ananda Balasana, is a yoga posture that helps to stretch the inner thighs, groin, and lower back. It is often used to promote relaxation and flexibility, making it beneficial for recovery and mobility in fitness routines.
Muscle focus
Step-by-step cues
- Lie on your back with your head resting on the floor.
- Bend your knees towards your chest, keeping your feet flexed.
- Reach your hands to the outside edges of your feet.
- Open your knees wider than your torso and pull them towards your armpits.
- Ensure your ankles are directly over your knees, creating a 90-degree angle at the knee joint.
- Gently press your tailbone down towards the floor while keeping your head and shoulders relaxed.
- Hold the pose for 30 seconds to 1 minute, breathing deeply.
Technical tips
- Focus on keeping your back flat on the ground to maximize the stretch in your lower back.
- If you can't reach your feet, hold onto a strap looped around each foot.
- Engage your core slightly to stabilize your spine during the pose.
- Relax your shoulders away from your ears to avoid tension in the neck.
- Breathe deeply and evenly to enhance relaxation and flexibility benefits.
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.
Saturday
Optional Cardio
Choose an enjoyable activity for 30-45 minutes.
Sunday
Full Rest
Recover, hydrate and prepare your training space for next week.
Progression for the next cycle
Repeat the week only when recovery is good. Add one repetition per set before increasing load by the smallest available increment.
Nutrition guidance
- Start near maintenance calories and adjust slowly using training performance, hunger and body-weight trends.
- Target roughly 1.6-2.0 g of protein per kg of body weight per day across three to five meals.
- Use carbohydrates around training and include vegetables, fruit and healthy fats every day.
- Hydrate consistently and avoid treating one meal or one day as success or failure.
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.
