Lower Body Power: The 28-Day Strength Plan

week 1

Establish

Workout 1: Introduction to Upper Body Strength

Objective:
Start your fitness journey by establishing the fundamentals of upper body strength. This session introduces basic exercises to build endurance and teach proper form for key upper body movements.

Workout Plan:

  1. Bench Press – 3 sets of 10 reps
  2. Dumbbell Rows – 3 sets of 10 reps per arm
  3. Push-Ups – 2 sets of 8 reps

Detailed Exercise Instructions:

  1. Bench Press

    • Purpose: Strengthens the chest, shoulders, and triceps.
    • Instructions:
      • Lie on a flat bench with a barbell in the rack above you, using a medium, overhand grip.
      • Lift the barbell from the rack and hold it straight over your chest with arms extended.
      • Inhale as you slowly lower the barbell to your chest.
      • Exhale as you push the bar back to the start position.
      • Reps/Sets: 3 sets of 10 reps

  2. Dumbbell Rows

    • Purpose: Targets the upper back and arms.
    • Instructions:
      • Place a dumbbell on each side of a flat bench.
      • Position yourself with your right hand and right knee on the bench, left foot on the floor.
      • Pick up the dumbbell with your left hand, maintain a straight back, and row the dumbbell straight up to your chest.
      • Lower the dumbbell smoothly to start position.
      • Reps/Sets: 3 sets of 10 reps per arm

  3. Push-Ups

    • Purpose: Enhances strength in the chest, shoulders, and triceps.
    • Instructions:
      • Start in a plank position with hands slightly wider than shoulder-width apart.
      • Lower your body until your chest nearly touches the floor, keeping a straight line from head to heels.
      • Press back up to the starting position.
      • Reps/Sets: 2 sets of 8 reps (Modify with knee push-ups if needed)

Key Tips:

  • Warm-Up: Begin with 5 minutes of light cardio to warm up your muscles.
  • Cool Down: Conclude with stretches targeting the chest, arms, and back to aid recovery.
  • Hydration: Keep hydrated by drinking water before, during, and after your workout.

Progress Tracking:

  • Use the app to log the weights used, any modifications made, and track your progress throughout the programme.
  • Note your physical responses to the exercises to help gauge increases in strength and fitness over time.

Workout 2: Building Shoulder and Arm Strength

Objective:
Enhance the strength and endurance of your shoulders and arms. This session introduces exercises designed to target these key upper body areas, improving muscle tone and functional strength.

Workout Plan:

  1. Shoulder Press – 3 sets of 10 reps
  2. Bicep Curls – 3 sets of 12 reps
  3. Tricep Dips – 2 sets of 8 reps

Detailed Exercise Instructions:

  1. Shoulder Press

    • Purpose: Strengthens the entire shoulder region and upper arms.
    • Instructions:
      • Sit on a bench with back support or stand with feet shoulder-width apart.
      • Hold a dumbbell in each hand at shoulder height, elbows bent and palms facing forward.
      • Exhale and press the dumbbells upward until your arms are fully extended overhead.
      • Inhale and slowly lower the dumbbells back to the starting position.
      • Reps/Sets: 3 sets of 10 reps

  2. Bicep Curls

    • Purpose: Targets the biceps for improved arm strength and muscle definition.
    • Instructions:
      • Stand with feet shoulder-width apart, holding a dumbbell in each hand with arms fully extended and palms facing forward.
      • Keep your elbows close to your torso and rotate your wrists so that your palms face upwards throughout the exercise.
      • Curl the weights while contracting your biceps, only moving your forearms.
      • Lower the dumbbells back to the starting position.
      • Reps/Sets: 3 sets of 12 reps

  3. Tricep Dips

    • Purpose: Focuses on the triceps to enhance upper arm strength and definition.
    • Instructions:
      • Use a bench or a stable chair. Sit on the edge with your hands next to your thighs.
      • Move your pelvis away from the bench while gripping the edge, legs extended forward.
      • Lower your body by bending your elbows until a 90-degree angle is achieved in your arms.
      • Push back up to the starting position by straightening your arms.
      • Reps/Sets: 2 sets of 8 reps

Key Tips:

  • Warm-Up: Begin with arm circles and light stretching to prepare your shoulders and arms for the workout.
  • Cool Down: Finish with arm and shoulder stretches to prevent stiffness and enhance flexibility.
  • Hydration: Drink plenty of water throughout the workout to stay hydrated.

Progress Tracking:

  • Log each exercise in the app, noting weights used and how each set feels.
  • Keep an eye on your form through mirror checks or video feedback to ensure proper technique.

Workout 3: Reinforcing Core and Stability

Objective:
Strengthen your core muscles, which are crucial for overall stability and support in all upper body exercises. This session includes targeted core workouts to build endurance and enhance your ability to perform upper body routines more effectively.

Workout Plan:

  1. Plank – 3 sets, hold for 20 seconds each
  2. Lying Leg Raises – 3 sets of 10 reps
  3. Russian Twists – 2 sets of 15 reps per side

Detailed Exercise Instructions:

  1. Plank

    • Purpose: Builds endurance and stability in the core, lower back, and shoulders.
    • Instructions:
      • Start in a prone position on the floor, supporting your weight on your forearms and toes.
      • Keep your elbows under your shoulders and your body in a straight line from head to heels.
      • Engage your core and hold this position without letting your hips sag.
      • Duration: Hold for 20 seconds, repeat for 3 sets.

  2. Lying Leg Raises

    • Purpose: Strengthens the lower abdominals and hip flexors.
    • Instructions:
      • Lie on your back on a mat with your legs straight and hands underneath your hips for support.
      • Slowly raise your legs to a 90-degree angle, keeping them straight and knees locked.
      • Lower them back down slowly without letting your feet touch the floor.
      • Reps/Sets: 3 sets of 10 reps

  3. Russian Twists

    • Purpose: Targets the oblique muscles to improve rotational strength and core stability.
    • Instructions:
      • Sit on the floor with your knees bent and feet flat, leaning back slightly.
      • Hold a weight with both hands in front of you and slightly raise your feet off the ground for added difficulty.
      • Rotate your torso to the right, bringing the weight beside your hip, then switch to the left. That’s one rep.
      • Reps/Sets: 2 sets of 15 reps per side

Key Tips:

  • Warm-Up: Include 5 minutes of cardio such as jogging or skipping rope to increase your heart rate and blood flow to muscles.
  • Cool Down: Engage in deep breathing and static stretching focusing on the abdominal and back muscles to aid recovery.
  • Hydration: Ensure you are well-hydrated before starting your workout to maximise performance and aid in recovery post-exercise.

Progress Tracking:

  • Use the app to record the duration you held the plank and note any increases in time or ease over the sessions.
  • Track the resistance used in Russian Twists and any adjustments in leg raise technique to gauge your core strength improvement.

Workout 4: Increasing Endurance and Strength

Objective:
Elevate your fitness level by increasing the intensity and complexity of your workouts. This session is designed to push your endurance and enhance your strength through comprehensive upper body exercises.

Workout Plan:

  1. Incline Dumbbell Press – 3 sets of 10 reps
  2. One-Arm Dumbbell Row – 3 sets of 10 reps per arm
  3. Wide Grip Push-Ups – 2 sets of 8 reps

Detailed Exercise Instructions:

  1. Incline Dumbbell Press

    • Purpose: Targets the upper chest, shoulders, and triceps.
    • Instructions:
      • Sit on an incline bench set to a 30-45 degree angle, holding a dumbbell in each hand at shoulder level.
      • Press the dumbbells upward until your arms are extended overhead.
      • Slowly lower the weights back to the starting position.
      • Reps/Sets: 3 sets of 10 reps

  2. One-Arm Dumbbell Row

    • Purpose: Strengthens the back, shoulders, and biceps; improves muscular balance between the left and right sides.
    • Instructions:
      • Place your left knee and hand on a bench, keeping your back flat and right foot on the floor.
      • Hold a dumbbell in your right hand, arm extended.
      • Pull the dumbbell upwards to the side of your chest, keeping your torso still.
      • Lower the dumbbell back to the starting position.
      • Reps/Sets: 3 sets of 10 reps per arm

  3. Wide Grip Push-Ups

    • Purpose: Strengthens the chest, with an emphasis on the outer pecs, and works the shoulders and triceps.
    • Instructions:
      • Assume a push-up position with your hands wider than shoulder-width apart.
      • Lower your body to the floor, keeping elbows flared out.
      • Push up to return to the starting position.
      • Reps/Sets: 2 sets of 8 reps

Key Tips:

  • Warm-Up: Perform 5 minutes of dynamic stretches and light cardio to prepare your muscles and joints for the workout.
  • Cool Down: Include stretches for the chest, back, and arms to enhance flexibility and reduce post-workout soreness.
  • Hydration: Drink water consistently before, during, and after your workout to stay hydrated and support muscle recovery.

Progress Tracking:

  • Log your weights and reps for each exercise using the app to track your strength gains.
  • Monitor how you feel during the exercises—any increases in strength or endurance should be noted for future reference.

Workout 5: Recap and Active Recovery

Objective:
End the first week by reviewing the exercises learned and engaging in active recovery to enhance muscle recovery and flexibility. This session helps to consolidate the gains from the week and prepare your body for the increased intensity in the coming weeks.

Workout Plan:

  1. Light Cardio – 10 minutes
  2. Dynamic Stretching Routine – 10 minutes

Detailed Exercise Instructions:

  1. Light Cardio

    • Purpose: To increase blood flow to the muscles, helping to reduce soreness and speed up recovery.
    • Instructions:
      • Choose a low-intensity cardio activity such as walking, cycling on a stationary bike, or using an elliptical machine.
      • Maintain a gentle pace that allows you to carry on a conversation without getting out of breath.
      • Duration: 10 minutes

  2. Dynamic Stretching Routine

    • Purpose: To improve flexibility and reduce muscle tightness, particularly in the muscles worked throughout the week.
    • Instructions:
      • Perform a series of dynamic stretches that target the upper body, including arm circles, shoulder shrugs, and chest openers.
      • Also, include lower body movements like leg swings and hip circles to maintain overall body mobility.
      • Duration: 10 minutes

Key Tips:

  • Focus on Breathing: Ensure you breathe deeply during the cardio and stretching exercises to help oxygenate your muscles and clear your mind.
  • Mindful Movement: Pay attention to how your body feels during each exercise. Adjust the intensity and range of motion according to any tightness or discomfort.
  • Hydration: Continue to drink plenty of water after your workout to aid in the recovery process.

Progress Tracking:

  • Use the app to note any particular areas of tightness or discomfort that may have been alleviated by the stretching routine.
  • Keep a log of your recovery activities, noting how you feel before and after the session to monitor the effectiveness of your recovery strategies.

week 2

Enhance

Workout 1: Enhancing Strength and Technique

Objective:
Step up your strength training by increasing weights and refining your lifting techniques. This session aims to deepen your understanding of each movement, ensuring you gain the most from your efforts.

Workout Plan:

  1. Incline Bench Press – 3 sets of 10 reps
  2. Lat Pull-Downs – 3 sets of 10 reps
  3. Overhead Dumbbell Press – 3 sets of 10 reps

Detailed Exercise Instructions:

  1. Incline Bench Press

    • Purpose: Targets the upper chest and front shoulders, carving out a stronger and more defined upper body silhouette.
    • Instructions:
      • Set the bench to a 30-degree incline. Lie back with a dumbbell in each hand at shoulder height.
      • Press the dumbbells straight up until your arms are extended, then lower them back down with control.
      • Keep your feet planted and your back slightly arched to engage your core throughout the movement.
      • Reps/Sets: 3 sets of 10 reps

  2. Lat Pull-Downs

    • Purpose: Strengthens the back muscles, particularly the latissimus dorsi, which are essential for overall upper body strength.
    • Instructions:
      • Sit at a lat pull-down machine, adjusting the knee pad to fit snugly.
      • Grasp the bar with a wide grip, leaning back slightly.
      • Pull the bar down to your chest, then slowly let it rise back up, feeling the stretch in your lats.
      • Reps/Sets: 3 sets of 10 reps

  3. Overhead Dumbbell Press

    • Purpose: Builds the shoulder muscles and enhances upper body power and stability.
    • Instructions:
      • Sit or stand with a straight back, holding a dumbbell in each hand at shoulder level.
      • Push the dumbbells upward until your arms are fully extended overhead.
      • Lower them back to the starting position with control.
      • Reps/Sets: 3 sets of 10 reps

Key Tips:

  • Warm-Up: Begin with 5 minutes of dynamic upper body movements such as arm swings and shoulder rolls to prepare your muscles and joints.
  • Cool Down: End your session with static stretches focusing on the chest and back to aid in recovery and improve flexibility.
  • Hydration: Keep up your water intake to support muscle recovery and performance throughout the workout.

Progress Tracking:

  • Log the weights used for each exercise in the app to track your progress and make necessary adjustments.
  • Pay attention to your form through self-assessment or video feedback to ensure maximum efficiency and safety.

Workout 2: Expanding Strength and Skill

Objective:
Build on your existing strength and introduce new exercise variations to challenge different muscle groups. This session enhances muscle endurance and begins to integrate more complex movements.

Workout Plan:

  1. Barbell Bench Press – 3 sets of 8 reps
  2. Cable Rows – 3 sets of 10 reps
  3. Arnold Press – 3 sets of 10 reps

Detailed Exercise Instructions:

  1. Barbell Bench Press

    • Purpose: To develop the chest, shoulders, and triceps, enhancing overall upper body strength.
    • Instructions:
      • Lie on a flat bench with your feet flat on the ground, eyes under the bar.
      • Grasp the barbell with hands just wider than shoulder-width apart.
      • Unrack the bar and hold it straight over your chest with arms fully extended.
      • Inhale as you lower the bar slowly to your chest.
      • Exhale as you push the bar back up to the starting position.
      • Reps/Sets: 3 sets of 8 reps

  2. Cable Rows

    • Purpose: To strengthen the back muscles, particularly focusing on the middle back and contributing to better posture and back strength.
    • Instructions:
      • Sit at a low cable row station with a V-handle attachment.
      • Plant your feet firmly and grab the handle with both hands.
      • Pull the handle toward your lower abdomen while keeping your back straight and your chest out.
      • Slowly return the handle to the starting position, feeling the stretch in your back muscles.
      • Reps/Sets: 3 sets of 10 reps

  3. Arnold Press

    • Purpose: To target the shoulders and upper arms, this variation increases the range of motion compared to traditional shoulder presses.
    • Instructions:
      • Sit on a bench with back support, holding a dumbbell in each hand at shoulder height, palms facing your shoulders.
      • As you press the dumbbells overhead, rotate your hands so that your palms face forward at the top of the movement.
      • Lower the dumbbells back to the starting position, rotating your palms back towards you.
      • Reps/Sets: 3 sets of 10 reps

Key Tips:

  • Warm-Up: Begin with shoulder mobility drills and light chest and back activation exercises to fully prepare for the session.
  • Cool Down: Incorporate deep stretching for the arms and back to maintain muscle elasticity and reduce recovery time.
  • Hydration: Adequate hydration is crucial, especially as workout intensity increases. Ensure you drink plenty of fluids before, during, and after exercises.

Progress Tracking:

  • Record the weight and any adjustments in the app to closely monitor increases in strength and to ensure consistency in training intensity.
  • Note how each exercise feels, particularly paying attention to any discomfort that may indicate the need for technique adjustments.

Workout 3: Core Stability and Rotation

Objective:
Strengthen your core muscles and introduce exercises that involve rotational movements, enhancing your ability to perform functional activities and improving your athletic performance.

Workout Plan:

  1. Decline Push-Ups – 3 sets of 8 reps
  2. Russian Twists – 3 sets of 15 reps per side
  3. Standing Oblique Crunches – 3 sets of 12 reps per side

Detailed Exercise Instructions:

  1. Decline Push-Ups

    • Purpose: To increase the intensity of traditional push-ups by elevating the feet, focusing more on the upper chest and shoulders.
    • Instructions:
      • Place your feet on a raised platform or a bench, and set your hands on the ground slightly wider than shoulder-width apart.
      • Maintain a straight line from your heels to your head.
      • Lower your body to the ground by bending your elbows, keeping your body rigid.
      • Push through your hands to raise your body back to the start position.
      • Reps/Sets: 3 sets of 8 reps

  2. Russian Twists

    • Purpose: Targets the oblique muscles to improve core rotation and overall abdominal strength.
    • Instructions:
      • Sit on the floor with your knees bent and feet flat. Lean back slightly to create a V-shape with your torso and thighs.
      • Hold a medicine ball or dumbbell with both hands. Lift your feet slightly off the ground to increase the challenge, if possible.
      • Rotate your torso to the right, bringing the weight beside your hip, then switch to the left. That’s one rep.
      • Reps/Sets: 3 sets of 15 reps per side

  3. Standing Oblique Crunches

    • Purpose: Strengthens the side abs (obliques) and helps define the waistline.
    • Instructions:
      • Stand with feet shoulder-width apart and hands placed behind your head.
      • Lift your right knee towards your right elbow while lowering your elbow towards your knee, crunching your side abs.
      • Alternate sides with each rep.
      • Reps/Sets: 3 sets of 12 reps per side

Key Tips:

  • Warm-Up: Start with 5 minutes of general cardiovascular exercise to increase your heart rate followed by dynamic stretches focusing on the core and upper body.
  • Cool Down: End the session with static stretches for the abdominal and lower back muscles to aid in recovery and reduce stiffness.
  • Hydration: Keep yourself well-hydrated throughout the workout, especially as these exercises can be quite taxing.

Progress Tracking:

  • Log your reps, sets, and any modifications to the exercises in the app.
  • Take note of your form and the ease or difficulty of completing the rotations and crunches, as this can help gauge your core strength improvement.

Workout 4: Advanced Strength Techniques

Objective:
Enhance your upper body strength through more complex exercises and increased resistance. This workout introduces advanced techniques to challenge your muscles further and promote significant strength gains.

Workout Plan:

  1. Close-Grip Bench Press – 3 sets of 8 reps
  2. T-Bar Row – 3 sets of 10 reps
  3. Dumbbell Flyes – 3 sets of 10 reps

Detailed Exercise Instructions:

  1. Close-Grip Bench Press

    • Purpose: Targets the triceps more intensely than the regular bench press, while also engaging the chest and shoulders.
    • Instructions:
      • Lie on a flat bench with your feet flat on the floor, keeping your back slightly arched.
      • Grasp the barbell with hands shoulder-width apart.
      • Lift the bar from the rack and hold it straight over your chest with arms extended.
      • Slowly lower the bar to your chest, keeping your elbows close to your body.
      • Push the bar up to the starting position, focusing on using your triceps.
      • Reps/Sets: 3 sets of 8 reps

  2. T-Bar Row

    • Purpose: Strengthens the middle back, improving overall upper body pulling strength.
    • Instructions:
      • Load one end of a barbell into a T-bar row machine or secure it in a corner.
      • Straddle the bar, bend slightly at the knees and hips, and grasp the T-bar handles with both hands.
      • Pull the bar towards your chest, keeping your back straight and elbows close to your body.
      • Slowly lower the bar back to the starting position, stretching your back muscles.
      • Reps/Sets: 3 sets of 10 reps

  3. Dumbbell Flyes

    • Purpose: To stretch and contract the chest muscles, enhancing muscle definition and width.
    • Instructions:
      • Lie on a flat bench with a dumbbell in each hand, arms extended above your chest.
      • With a slight bend in your elbows, slowly lower the dumbbells in an arc motion until your chest is stretched.
      • Bring the dumbbells back to the starting position using the same arc motion.
      • Reps/Sets: 3 sets of 10 reps

Key Tips:

  • Warm-Up: Perform 5 to 7 minutes of light cardio followed by dynamic stretches targeting the chest, back, and arms.
  • Cool Down: Focus on deep stretching for the worked muscles to aid recovery and reduce the risk of injury.
  • Hydration: Drinking adequate water is crucial, especially as the workout intensity increases. Stay hydrated to support peak performance and recovery.

Progress Tracking:

  • Record the weights used and your form for each exercise in the app. This data is vital for tracking strength progress and making necessary adjustments.
  • Note any specific challenges or achievements for each exercise, as this will help tailor your ongoing training regimen.

Workout 5: Consolidation and Recovery

Objective:
End Week 2 by reinforcing the skills and strength built during the week while focusing on recovery practices to enhance flexibility and reduce muscle soreness. This session aims to consolidate your gains and prepare your muscles for the next phase of the program.

Workout Plan:

  1. Light Cardio – 10 minutes
  2. Stretching and Flexibility Routine – 10 minutes

Detailed Exercise Instructions:

  1. Light Cardio

    • Purpose: To increase blood flow to the muscles, helping to reduce soreness and speed up recovery.
    • Instructions:
      • Choose a low-impact cardio activity such as walking or gentle cycling on a stationary bike.
      • Maintain a relaxed pace that allows you to easily converse without becoming breathless.
      • Duration: 10 minutes

  2. Stretching and Flexibility Routine

    • Purpose: To improve overall flexibility, reduce muscle tightness, and aid in the recovery process.
    • Instructions:
      • Engage in a series of stretches that target all major muscle groups used during the week, with a focus on the upper body.
      • Include movements such as shoulder stretches, tricep stretches, chest openers, and gentle back bends.
      • Hold each stretch for at least 20 seconds to maximize benefits.
      • Duration: 10 minutes

Key Tips:

  • Mindful Movement: Pay careful attention to how your body feels during each stretch. Avoid pushing into pain and focus on gentle, sustained stretching.
  • Hydration: Continue to hydrate before, during, and after the session to aid in the recovery process and ensure optimal muscle function.
  • Relaxation: Use this time not only to stretch but also to relax mentally and physically. Deep breathing can help reduce stress and muscle tension.

Progress Tracking:

  • Use the app to log the types of stretches performed and any feedback from your body such as areas of particular tightness or increased flexibility.
  • Note how you feel post-workout compared to before the stretching session to gauge improvements in flexibility and recovery rate.

week 3

Intensify

Week 3: Intensification and Specialisation

Objective:
This week ramps up the intensity of your workouts, introducing more challenging exercises and combinations that target specific muscle groups. The aim is to further enhance strength, muscle definition, and overall upper body conditioning.

Workout 1: Compound Movements and Strength

Workout Plan:

  1. Pull-Ups – 3 sets of 6 reps
  2. Chest Press – 3 sets of 10 reps
  3. Superset: Bicep Curls and Tricep Extensions – 3 sets of 12 reps each

Detailed Exercise Instructions:

  1. Pull-Ups

    • Purpose: To strengthen the back, shoulders, and arms, enhancing overall upper body power.
    • Instructions:
      • Hang from a pull-up bar with hands slightly wider than shoulder-width apart and palms facing away from you.
      • Pull your body up until your chin is over the bar, then lower yourself back down with control.
      • Reps/Sets: 3 sets of 6 reps

  2. Chest Press

    • Purpose: Focuses on the pectorals, triceps, and front shoulders, building strength and mass in the chest area.
    • Instructions:
      • Lie on a bench with a barbell or dumbbells held at chest height.
      • Press the weight straight up until your arms are extended, then lower back to chest level.
      • Reps/Sets: 3 sets of 10 reps

  3. Superset: Bicep Curls and Tricep Extensions

    • Purpose: To isolate and develop the arm muscles, improving both aesthetic and functional strength.
    • Instructions:
      • Bicep Curls: Stand with dumbbells in each hand, palms facing forward. Curl the weights while keeping your elbows close to your torso. Slowly lower back to the start position.
      • Tricep Extensions: Use a dumbbell or a cable machine. Extend your arms above your head; slowly lower the weight behind your head, then raise it back to full extension.
      • Reps/Sets: 3 sets of 12 reps each, performed as a superset (one exercise immediately after the other without rest)

Key Tips:

  • Warm-Up: Include 5-7 minutes of cardiovascular exercises to get your heart rate up and muscles warmed up, followed by dynamic stretches focusing on the upper body.
  • Cool Down: Use static stretches to relax the muscles worked, particularly focusing on the back, chest, and arms.
  • Hydration: Maintain adequate fluid intake to support increased physical exertion and aid muscle recovery.

Progress Tracking:

  • Keep a detailed record of weights used, repetitions completed, and your form for each exercise. Adjustments might be necessary as your strength increases.
  • Monitor your physical response to more intense workouts, noting any areas of unusual soreness or fatigue for targeted recovery.

Workout 2: Precision and Power

Objective:
Enhance your lifting precision and increase power output through focused, controlled exercises. This workout aims to refine your technique and increase the intensity for significant strength improvements.

Workout Plan:

  1. Decline Bench Press – 3 sets of 8 reps
  2. Seated Cable Row – 3 sets of 10 reps
  3. Lateral Raises – 3 sets of 12 reps

Detailed Exercise Instructions:

  1. Decline Bench Press

    • Purpose: Targets the lower portion of the chest, helping to develop a balanced and comprehensive chest strength.
    • Instructions:
      • Secure your legs at the end of the decline bench and lie down with a barbell racked above your head.
      • Grasp the barbell with an overhand grip and lower it to the upper part of your chest.
      • Push the bar back up to the starting position, focusing on engaging your chest muscles throughout the movement.
      • Reps/Sets: 3 sets of 8 reps

  2. Seated Cable Row

    • Purpose: Strengthens the back muscles, with a focus on the middle back for improved posture and back integrity.
    • Instructions:
      • Sit at a cable row station with your feet braced and knees slightly bent.
      • Grab the handle using both hands and pull it towards your waist while keeping your back straight and chest out.
      • Slowly extend your arms to return the handle to the starting position, feeling the stretch in your back muscles.
      • Reps/Sets: 3 sets of 10 reps

  3. Lateral Raises

    • Purpose: Isolates the shoulder muscles, particularly the lateral (side) deltoids, enhancing shoulder width and definition.
    • Instructions:
      • Stand with feet shoulder-width apart, holding dumbbells at your sides.
      • Lift the dumbbells out to the sides until they are level with your shoulders, keeping a slight bend in the elbows.
      • Lower the weights back down to your sides in a controlled motion.
      • Reps/Sets: 3 sets of 12 reps

Key Tips:

  • Warm-Up: Begin with arm and shoulder mobility exercises along with light cardio to prepare your body for the workout.
  • Cool Down: Focus on deep stretching for the chest and back to aid in recovery and improve flexibility.
  • Hydration: Drinking plenty of fluids is essential, especially as workout intensity increases. This helps prevent dehydration and muscle cramps.

Progress Tracking:

  • Log the weight, number of reps, and your form for each set in the app to track improvements and adjust training loads as needed.
  • Pay attention to the quality of each movement, ensuring you maintain precision and control to maximise muscle engagement and growth.

Workout 3: Dynamic Strength and Explosiveness

Objective:
Incorporate dynamic and plyometric exercises into your routine to boost explosive power and overall athletic performance. This workout challenges your muscles and cardiovascular system, promoting rapid force production and enhanced agility.

Workout Plan:

  1. Plyometric Push-Ups – 3 sets of 6 reps
  2. Medicine Ball Slams – 3 sets of 10 reps
  3. Box Jumps – 3 sets of 8 reps

Detailed Exercise Instructions:

  1. Plyometric Push-Ups

    • Purpose: To develop upper body explosiveness, focusing on the chest, shoulders, and triceps.
    • Instructions:
      • Start in a standard push-up position.
      • Lower your body to the ground and then explosively push yourself up so that your hands leave the ground.
      • Land softly and with control, immediately lowering into the next push-up.
      • Reps/Sets: 3 sets of 6 reps

  2. Medicine Ball Slams

    • Purpose: Targets the upper body, core, and cardiovascular system by incorporating a high-intensity, full-body movement.
    • Instructions:
      • Stand with your feet shoulder-width apart, holding a medicine ball above your head.
      • Slam the ball down to the ground in front of you as hard as you can, squatting down as you follow through.
      • Pick the ball up and return to the starting position.
      • Reps/Sets: 3 sets of 10 reps

  3. Box Jumps

    • Purpose: Enhances leg power and overall body coordination, critical for many athletic movements.
    • Instructions:
      • Stand in front of a sturdy box or platform that is a safe height.
      • Perform a squat to initiate the jump, and then explosively jump onto the box.
      • Land softly in a squat position, then step back down and reset.
      • Reps/Sets: 3 sets of 8 reps

Key Tips:

  • Warm-Up: Conduct a thorough warm-up consisting of light cardio and dynamic stretching, focusing on the legs and upper body to prepare for explosive movements.
  • Cool Down: Engage in a cool-down period with static stretching for all major muscle groups, emphasizing the legs and lower back to prevent stiffness.
  • Hydration: Ensure continuous hydration throughout the session to maintain optimal performance and aid in recovery.

Progress Tracking:

  • Track the intensity and execution of each plyometric exercise in the app, noting improvements in explosiveness and any difficulties encountered.
  • Monitor your recovery between sets to adjust the intensity as needed for maximal performance without overtraining.

Workout 4: Advanced Lifting Techniques

Objective:
This workout is designed to enhance your lifting skills with advanced techniques that focus on muscle endurance and precision. It’s ideal for improving performance in each exercise and ensuring maximum efficiency.

Workout Plan:

  1. Weighted Dips – 3 sets of 8 reps
  2. Chin-Ups – 3 sets of 8 reps
  3. Upright Rows – 3 sets of 10 reps

Detailed Exercise Instructions:

  1. Weighted Dips

    • Purpose: To increase tricep, chest, and shoulder strength by adding resistance beyond body weight.
    • Instructions:
      • Secure a weight belt around your waist or hold a dumbbell between your feet.
      • Position yourself on parallel bars with your arms locked above the bars.
      • Slowly lower your body until your elbows are at a 90-degree angle.
      • Push back up to the starting position by extending your arms.
      • Reps/Sets: 3 sets of 8 reps

  2. Chin-Ups

    • Purpose: Focuses on the biceps and back muscles, enhancing upper body pulling strength.
    • Instructions:
      • Hang from a chin-up bar with palms facing towards you and hands shoulder-width apart.
      • Pull your body up until your chin is over the bar.
      • Lower yourself back down to a full hang with control.
      • Reps/Sets: 3 sets of 8 reps

  3. Upright Rows

    • Purpose: Targets the shoulders and traps, increasing upper body strength and improving posture.
    • Instructions:
      • Stand with your feet shoulder-width apart, holding a barbell in front of you with an overhand grip that is slightly narrower than shoulder width.
      • Lift the barbell straight up to your chin, keeping it close to your body, elbows leading the movement.
      • Lower the barbell back to the starting position with control.
      • Reps/Sets: 3 sets of 10 reps

Key Tips:

  • Warm-Up: Begin with a full-body warm-up focusing on cardio and dynamic stretches, especially targeting the arms and shoulders.
  • Cool Down: End the session with stretching exercises for the muscles worked, particularly focusing on the triceps, biceps, and deltoids.
  • Hydration: Maintain excellent hydration throughout the workout to support muscle performance and recovery.

Progress Tracking:

  • Use the app to log the weights lifted and the number of repetitions completed. It’s important to track progress, especially when using advanced techniques.
  • Note how each set feels and adjust the weights accordingly to challenge your muscles without risking injury.

Workout 5: Synthesis and Endurance

Objective:
Conclude Week 3 by combining the skills and strength built up over previous workouts. This session emphasizes muscle endurance and the application of advanced techniques to ensure comprehensive upper body development.

Workout Plan:

  1. Circuit Training: Combination of Bench Press, Rows, and Pull-Ups
  2. Cool Down: Stretching and Flexibility Exercises

Detailed Exercise Instructions:

  1. Circuit Training

    • Purpose: To maximize endurance and functional strength by engaging multiple muscle groups in a continuous sequence.
    • Circuit Components:
      • Bench Press: Perform 10 reps at a moderate weight to challenge the chest, shoulders, and triceps.
      • Rows: Complete 10 reps using a barbell or dumbbells to strengthen the back and improve posture.
      • Pull-Ups: Aim for 6-8 reps to enhance the biceps and back muscles.
    • Instructions:
      • Execute each exercise back-to-back with minimal rest between them to maintain a high heart rate and promote endurance.
      • Complete the circuit three times, resting for 2 minutes between each circuit.
      • Reps/Sets: 3 rounds of the circuit

  2. Cool Down: Stretching and Flexibility Exercises

    • Purpose: To aid in recovery and improve flexibility, reducing the risk of injury and preparing the muscles for subsequent workouts.
    • Instructions:
      • Spend 10 minutes focusing on stretches that target all major muscle groups worked during the circuit.
      • Include static stretches such as chest openers, shoulder stretches, and back stretches to ensure all areas are adequately relaxed.
      • Duration: 10 minutes

Key Tips:

  • Warm-Up: Begin with 5-7 minutes of light cardio (e.g., jogging or skipping rope) to increase circulation and prepare your body for the high-intensity circuit.
  • Hydration: Keep up with your fluid intake before, during, and after the workout to support endurance performance and recovery.
  • Mindful Execution: Pay careful attention to form throughout the circuit, especially as fatigue sets in, to maximize benefits and prevent injuries.

Progress Tracking:

  • Record the weights used and the number of reps completed for each exercise in the circuit using the app. This will help gauge your endurance levels and overall strength improvement.
  • Note any particular challenges or achievements during the circuit training, as this will inform necessary adjustments for future workouts.

week 4

Master

Week 4: Consolidation and Mastery

Objective:
This week is all about mastering the techniques you’ve learned, maximizing strength gains, and preparing for the transition to continued fitness activities. The workouts are designed to challenge your upper body with the highest intensity yet, ensuring you leave the program with a solid foundation of strength and knowledge.

Workout 1: Peak Performance Testing

Workout Plan:

  1. Max Rep Push-Ups – 1 set
  2. Max Rep Pull-Ups – 1 set
  3. Barbell Bench Press (Heavy) – 3 sets of 5 reps

Detailed Exercise Instructions:

  1. Max Rep Push-Ups

    • Purpose: To test and improve your muscular endurance and strength in the chest, shoulders, and triceps.
    • Instructions:
      • Start in a standard push-up position with your hands shoulder-width apart.
      • Lower your body to the floor in a controlled motion and push up explosively to the start position.
      • Continue performing push-ups until you can no longer maintain proper form.
      • Reps/Sets: Perform one maximal set.

  2. Max Rep Pull-Ups

    • Purpose: To assess and enhance your upper body strength, particularly in the back and biceps.
    • Instructions:
      • Hang from a pull-up bar with an overhand grip, hands set slightly wider than shoulder width.
      • Pull yourself up until your chin is over the bar and then lower yourself back down in a controlled manner.
      • Continue until you can no longer execute a full pull-up.
      • Reps/Sets: Perform one maximal set.

  3. Barbell Bench Press (Heavy)

    • Purpose: To measure and increase your strength in the chest, shoulders, and triceps using heavier weights than previously used.
    • Instructions:
      • Lie on a flat bench with your eyes under the bar, feet flat on the floor, and back slightly arched.
      • Lift the bar from the rack and hold it straight over your chest.
      • Lower the bar to your chest and then press it back up to full extension, using a weight that is challenging but manageable.
      • Reps/Sets: 3 sets of 5 reps

Key Tips:

  • Warm-Up: Begin with a thorough warm-up including dynamic stretching and light cardio to prepare your body for the intensity of the tests.
  • Cool Down: End the session with comprehensive stretching focusing on all major muscle groups to aid in recovery and reduce stiffness.
  • Hydration: Ensure you are well-hydrated throughout the workout to support peak performance.

Progress Tracking:

  • Log the total number of reps completed for push-ups and pull-ups, and record the weights used for the bench press.
  • Assess your performance compared to previous weeks to gauge improvements and areas needing focus.

Workout 2: Technique Refinement and Hypertrophy

Objective:
Focus on perfecting your exercise techniques and isolating specific muscle groups to maximise muscle growth. This session combines precision with controlled movements to enhance muscular definition and strength.

Workout Plan:

  1. Isolated Dumbbell Curls – 3 sets of 12 reps
  2. Skull Crushers – 3 sets of 12 reps
  3. Cable Crossovers – 3 sets of 12 reps

Detailed Exercise Instructions:

  1. Isolated Dumbbell Curls

    • Purpose: To focus on bicep growth by isolating each arm during the curl, reducing the ability to compensate with other muscles.
    • Instructions:
      • Sit on a bench with back support, holding a dumbbell in one hand.
      • Rest the elbow on the inside of your thigh to stabilise the arm.
      • Curl the dumbbell towards your shoulder in a smooth, controlled motion.
      • Slowly lower the dumbbell back to the starting position.
      • Reps/Sets: 3 sets of 12 reps for each arm

  2. Skull Crushers

    • Purpose: To isolate and develop the tricep muscles, enhancing arm strength and definition.
    • Instructions:
      • Lie on a flat bench with a barbell or dumbbells.
      • Extend your arms above your chest, then slowly lower the weight towards your forehead by bending your elbows.
      • Extend your arms back to the starting position.
      • Reps/Sets: 3 sets of 12 reps

  3. Cable Crossovers

    • Purpose: To sculpt and define the chest muscles, focusing on the inner and lower pectoral fibers.
    • Instructions:
      • Stand between two cable machines, grasping a handle in each hand.
      • Lean slightly forward with one foot in front of the other for balance.
      • Extend your arms wide to the sides, then bring your hands together in front of your chest.
      • Slowly return to the starting position with controlled movement.
      • Reps/Sets: 3 sets of 12 reps

Key Tips:

  • Warm-Up: Engage in a targeted warm-up with activation exercises for the biceps, triceps, and chest to prepare for intense isolation work.
  • Cool Down: Implement deep stretching for the arms and chest to enhance muscle recovery and maintain flexibility.
  • Hydration: Drink plenty of water before, during, and after your workout to maintain hydration levels and aid in muscle recovery.

Progress Tracking:

  • Monitor the weight used and the quality of each rep to ensure you are challenging your muscles while maintaining perfect form.
  • Use the app to log your exercises, including any increases in weights and improvements in technique.

Workout 3: Functional Strength and Compound Movements

Objective:
Enhance your functional strength with compound exercises that engage multiple muscle groups simultaneously. This session aims to integrate the strength and skills developed over the course to perform complex movements efficiently.

Workout Plan:

  1. Deadlifts – 3 sets of 8 reps
  2. Military Press – 3 sets of 10 reps
  3. Pull-Ups with Weight – 3 sets of 6 reps

Detailed Exercise Instructions:

  1. Deadlifts

    • Purpose: To build power in the lower back, glutes, and hamstrings, enhancing overall body strength and improving lifting technique.
    • Instructions:
      • Stand with feet hip-width apart, a barbell in front of your shins.
      • Bend at the hips and knees, grasp the bar with an overhand grip.
      • Keep your back flat and lift the bar by straightening your hips and knees.
      • Lower the bar to the ground under control, maintaining a strong back posture throughout the movement.
      • Reps/Sets: 3 sets of 8 reps

  2. Military Press

    • Purpose: To develop the shoulders and upper body strength, essential for overall upper body aesthetics and function.
    • Instructions:
      • Stand with feet shoulder-width apart, a barbell at chest height.
      • Press the bar overhead until your arms are fully extended, then lower it back to the starting position.
      • Keep your core engaged and back straight throughout the exercise.
      • Reps/Sets: 3 sets of 10 reps

  3. Pull-Ups with Weight

    • Purpose: To increase the intensity of traditional pull-ups, further strengthening the back, shoulders, and arms.
    • Instructions:
      • Attach a weight belt around your waist or hold a dumbbell between your feet.
      • Perform pull-ups as normal with the added weight, pulling yourself up until your chin is over the bar, then lowering back down with control.
      • Reps/Sets: 3 sets of 6 reps

Key Tips:

  • Warm-Up: Begin with a dynamic warm-up focusing on the lower back, shoulders, and hamstrings to prepare for the heavy lifts.
  • Cool Down: Engage in a thorough cool-down with stretches targeting all the major muscle groups worked, particularly focusing on deep muscle relaxation.
  • Hydration: Ensure you are well-hydrated throughout the workout, as these exercises are intense and require optimal muscle performance.

Progress Tracking:

  • Record the weights lifted and the number of repetitions for each set in the app. This data helps track your progression in functional strength.
  • Note any particular challenges or breakthroughs during the session to fine-tune your training approach.

Workout 4: Endurance Maximisation and Technique Perfection

Objective:
Enhance muscular endurance and refine execution of all techniques learned throughout the programme. This workout combines prolonged lifting sessions with precise form to consolidate gains and ensure proficiency.

Workout Plan:

  1. Circuit Training – 3 rounds
  2. Cool Down: Stretching and Flexibility Exercises

Detailed Exercise Instructions:

  1. Circuit Training

    • Purpose: To boost cardiovascular health, increase stamina, and reinforce muscle memory through repeated execution of key exercises.
    • Circuit Components:
      • Barbell Squats: Perform 10 reps to engage the lower body and core.
      • Bench Press: Complete 10 reps to target the chest, shoulders, and triceps.
      • Bent-Over Rows: Do 10 reps to strengthen the back and improve posture.
    • Instructions:
      • Perform each exercise back-to-back with minimal rest between them to maintain a high heart rate and enhance endurance.
      • Complete 3 rounds of the circuit, resting for 2 minutes between each round to recover adequately.
      • Reps/Sets: 3 rounds

  2. Cool Down: Stretching and Flexibility Exercises

    • Purpose: To aid in recovery and improve flexibility, reducing the risk of injury and preparing the muscles for subsequent workouts.
    • Instructions:
      • Spend 10 minutes focusing on stretches that target all major muscle groups worked during the circuit.
      • Include static stretches such as chest openers, shoulder stretches, and back stretches to ensure all areas are adequately relaxed.
      • Duration: 10 minutes

Key Tips:

  • Warm-Up: Begin with a comprehensive warm-up including dynamic stretching and light cardio to prepare your body for the intensity of the circuit.
  • Hydration: Maintain adequate hydration throughout the session to support endurance performance and aid muscle recovery.
  • Mindful Execution: Focus on maintaining precise form throughout the circuit, especially as fatigue sets in, to maximise benefits and prevent injuries.

Progress Tracking:

  • Log the completion of each circuit round in the app, noting the time taken and the ease or difficulty of completing the exercises.
  • Record any adjustments made to the exercises or the overall routine to better tailor your training to your fitness level.

Workout 5: Review and Transition

Objective:
This final workout serves as a comprehensive review of all techniques and exercises covered throughout the programme. It focuses on ensuring mastery of each exercise and preparing you for the transition to maintaining these gains independently.

Workout Plan:

  1. Full Body Review Circuit – 3 rounds
  2. Cool Down: Reflective Stretching and Planning Next Steps

Detailed Exercise Instructions:

  1. Full Body Review Circuit

    • Purpose: To integrate and reinforce all the major exercises learned, ensuring a thorough understanding and ability to perform them independently.
    • Circuit Components:
      • Deadlifts: Perform 8 reps to strengthen the lower back, glutes, and hamstrings.
      • Push-Ups: Complete 12 reps to target the chest, shoulders, and triceps.
      • Pull-Ups: Aim for 6 reps to enhance back and bicep strength.
      • Planks: Hold for 30 seconds to solidify core stability.
    • Instructions:
      • Perform each exercise back-to-back with minimal rest to maintain a high heart rate and boost endurance.
      • Complete 3 rounds of the circuit, resting for 2 minutes between each round for recovery.
      • Reps/Sets: 3 rounds

  2. Cool Down: Reflective Stretching and Planning Next Steps

    • Purpose: To aid in recovery, reduce muscle tightness, and transition focus towards future fitness goals.
    • Instructions:
      • Spend 10 minutes performing static stretches focusing on all major muscle groups used in the circuit.
      • Reflect on the progress made throughout the programme and set preliminary goals for continuing fitness efforts.
      • Duration: 10 minutes

Key Tips:

  • Warm-Up: Start with a dynamic warm-up including cardiovascular activities and stretches that target all major muscle groups to be used in the circuit.
  • Hydration: Keep hydrated throughout the workout, especially as it combines multiple intense exercises.
  • Mindful Execution: Maintain focus on form and technique during the circuit to maximise benefits and minimise the risk of injury.

Progress Tracking:

  • Log each round of the circuit in the app, noting improvements in strength, endurance, and technique.
  • Record reflections on your fitness journey and outline next steps in your training regimen to continue building on the gains made.