A Training Program for Physical Strength, Endurance and Flexibility

By this 4-day program you can develop and maintain strong muscles, a nice body, good condition, good flexibility and a good mental health.The author himself has used this program in several years with successful results. In this program you exercise in a different way each of 4 consecutive days. You repeat this program continually, but more powerful each time. You train 30 – 90 minutes each day.

If you are not used to training, you start out easily and you gradually increase the use of muscular power and work intensity as your total fitness develops. The program comprises exercises for all parts of you. If you are uncertain of how to do the individual exercises from the short description, you can easily find more detailed descriptions on the Internet or in books.

The presented program is however constructed in such that the buttocks and the backside of the thighs will get somewhat more attention than other muscles in the body, because these muscle groups play a great role for a handsome body shape, and because they tend to be underdeveloped for most persons.

It is important to warm up in the beginning of each session. The customary way of doing this is to run or cycle some minutes. It is probably better to warm up by doing the same exercises as in the rest of the session but with light power and steadily work heavier during the whole session.


This is a day for muscle building, using moderate weights, but with many repetitions so that you feel tired in your muscles. You can perform the exercises at home with the help of your own body weight, a couple of manuals and a chair. In a gym studio you will also find special equipment you can use with the same effect.

You repeat the following sequence 5 – 8 times. Begin by using light weights to warm up and add weight each time you go through the sequence until you do the last two times with 65% of the weight you can manage. Each exercise in the series should contain 15 – 20 repetitions depending on how hard it is felt for you.

A – Pressing with the muscles in your thighs and buttocks: You lie at your back, flex your knees up and place your feet at the floor. Then lift up your lower body as high as possible by pushing with your legs. You can increase the intensity by laying some weight upon your stomach. Have some thick cloth between your stomach and the weight. You can also increase the intensity by only pushing with one leg and having one leg stretched out in the air and then doing the other leg.

In a gym studio you can instead push with your legs against resistance in a partly laying position using equipment for this type of exercise.

B – Curls with your arms: You can stand or sit. Hold your elbows at the sides of your torso. Then curl up your arms with a manual in each hand or using a weight bar.

C – Squats: Stand straight and squat as deep as you can by flexing your knees: Do the squats with both legs without weights for low intensity, with one leg at a time or with manuals in each hand for higher intensity. You can also use a weight bar over your shoulders.

D – Lifting your body with your arms or lat pulldowns: Sit with your knees flexed up and with your hands towards the floor at each side. Push down against the floor with your arms so that you lift your body. For moderate strain, let your feet be on the floor, for harder strain let your feet follow your body up when lifted. In a gym studio you can instead do lat pulldowns which consist of pulling down a bar in a sitting position.

E – Pulling backward with your backside muscles: You lay on your stomach with some thick firm cloth just under your pubic bone and lower stomach to protect your genitals. Then pull up your upper body and also your legs while holding your arms straight out so that your body balance upon the cloth. By gripping with your hands at a firm point you can pull up only your legs if you prefer that. By placing the cloth further up, you can pull up only the upper body.

In the gym you can perform hyperextensions which consists of using your back and buttock muscles to swing your body up from a dangling position. With some weights in your hands you will make the exercise heavier and also train your shoulders and upper back. It is customary to do hyperextensions with weights over your shoulders and neck, but this mode is more difficult and gives a greater risk for injuries.

F – Pushups: Hold yourself horizontally with your front side down. Push yourself up and down with your arms. By letting your knees touch the floor, the work gets light, but with only your toes and hands touching you must use more power. As an alternative you can lie on your back and lift manuals straight up.

G – Leg curls: You lay on your back, have your legs lifted and your knees bent in a right angle. Place your heels upon a chair seat. Then lift your torso up by pressing with your heels towards the chair seat. For greater intensity use only one leg at a time. In a gym studio you can find special equipment to flex your legs backward or forward that makes it easy to regulate the intensity.

H – Pushes with your stomach muscles combined with neck training: Lie down at your back and lift your upper body, while having your lower backside on the floor. While doing this you can let your legs lie along the floor or have them flexed up. You can make the work harder by also swinging your straight legs up in the air and reaching towards your toes with your fingers.

Between each repetition you can press down towards the floor with your head so that your upper body is lifted, to train your neck muscles. Have some cloth under your head when you do this. At a gym room you will also find equipment that lets you push forward with your stomach muscles against resistance.

I – Lifting of weights over your head: You stand straight. You lift two manuals or a weight bar from the height of your ears so high that your arm reaches.

Between each round you take a pause to stretch out a little all the body parts where you feel most tired. When all rounds are done you should stretch out some minutes all parts of your body.


This is a day for condition training. The best condition training are outside activities like running, cycling, swimming or skiing. Ball play also gives good condition.

For smooth activities like running, cycling and swimming there are two basic approaches and you should try to vary between these approaches from time to time.

One approach is one long session where you some while act with law intensity to warm up, then gradually increase the intensity to the maximum, and slow down again at the end.

The other way is interval training where you begin with a couple of short rounds with moderate activity. Then you have 5-10 rounds with high intensity.

For more staccato activities, like ball play, you should first warm up a while with easy running. Then you go into play with your mates.

When the active training is done, you should stretch out some minutes all the parts of your body.


The exercises this day are the same as those of the first day, but with heavier weights and fewer repetitions. The exercises this day are best done in a gym studio, but you can do them at home with some adjustments.

You repeat the same series as in day one 7 – 10 times. Begin by using light weights to warm up and add weight at each time you do the series until you do the last two times with 90% of the weight you can manage.


At this day you rest form hard training, but stretch out, relax, do some meditation and stress down. Here are the principles for the stretching exercises you do this day:

– You should stretch out al parts of your body. When stretching out, you should bend or twist in all the natural movement directions and angles for each body part.

– It is good to begin the stretching session with some active exercises with moderate stretching effect to make your muscles and joints warm. You swing, bend, twist and roll with your arms, legs, shoulders, torso and pelvic region so that every movement gives a moderate stretching effect.

– Then you do slow exercises with a stronger stretching effect. You swing, bend or twist each limb and your torso until you feel resistance and a little more so that you feel the stretch, and then hold the stretch in 30-50 seconds. You can make this stretching even more effective by doing it together with a friend and helping each other. Repeat each stretch at least 3 times with a pause between.

– When beginning a slow stretch you begin by emptying your lungs completely for air, and then breath deeply in when you go into the stretch. When holding the stretch you breath effectively, but in a calm manner. In this way the exercise will also benefit your chest wall, lungs and diaphragm.

As slow stretching exercises you can also use yoga exercises. You can find descriptions of many exact stretching exercises in specific books or websites. But you can also use your creativity and compose exercises that specifically fit you, as long as you use the principles listed above, and you can also improvise during each session.

At this day you must also do something to get complete relaxations mentally and physically. Yoga also has methods for body relaxation. Meditation is a good relaxation method both for the mind and body.