Makenze Crawley

Makenze Crawley

logo
The Big Three Program

Build Your Big Three; Squat, Bench, Deadlift

Strong Looks Good on You!

Looking to get stronger in your big three?!-- Look no further! This 12-week program is tailored to getting your big 3 STRONG. There are 4 workouts per week -Squat (anterior leg focused) -Bench (chest+tri focused) -Deadlift (posterior leg focused) -Upper Accessory (shoulder+back+bi focused). Each cycle will progressively build on the last; resulting in 12 weeks of epic gains
Goal:
Strength
Weight lifting, Lower Body, Upper Body
14 weeks program 4 days/week 60-90 mins
Level:
Advanced
Goal:
Strength
Weight lifting, Lower Body, Upper Body
14 weeks program 4 days/week 60-90 mins
Level:
Advanced
cover image

About the program

Looking to get stronger in your big three (squat, bench, deadlift)?!-- Look no further! This 12-week program is tailored to getting your big 3 STRONG. There are 4 workouts per week -Squat (anterior leg focused) -Bench (chest+tri focused) -Deadlift (posterior leg focused) -Upper Accessory (shoulder+back+bi focused). Each cycle will progressively build on the last; resulting in 12 weeks of epic gains

    Workouts

    CYCLE 1: Squat Day
    CYCLE 1: Squat Day
    5.0
    Advanced, Strength, Lower Body, Athletic Performance, Gym, Legs, Abs & Core, Glutes
    Cycle 1: Bench Day
    Cycle 1: Bench Day
    5.0
    1
    Abs & Core, Chest, Upper Body, Athletic Performance, Strength, Advanced, Arms, Gym
    Cycle 1: Deadlift Day
    Cycle 1: Deadlift Day
    5.0
    Lower Body, Strength, Legs, Abs & Core, Athletic Performance, Glutes, Advanced, Back, Gym
    Cycle 1: Upper Accessory
    Cycle 1: Upper Accessory
    5.0
    Abs & Core, Gym, Back, Upper Body, Advanced, Athletic Performance, Arms, Strength
    CYCLE 1: Squat Day
    CYCLE 1: Squat Day
    5.0
    Lower Body, Glutes, Strength, Abs & Core, Legs, Advanced, Gym, Athletic Performance
    Love this app!!! Every workout is challenging and I've had amazing results.
    Carrie
    Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
    Laura
    Clear, strightforward, focused workouts that are enjoyable and effective.
    Jess

    Need to see it to believe it?

    "I'm so grateful to be working with you towards being the healthiest version of myself every single day. And I'm just loving the snowball effect of perks that has come with it. I am so much more confident in my own skin, I've been building the body I never thought I would have after having kids. I'm in love with eating more and ALL WHILE BEING A MOM!!! These are things I thought I may accomplish after the kids have grown up... I'm so much happier with myself and my body is functioning so much better which has allowed me to be a better mom in return. So thank you for helping me be the best version of me!!!"
    TT
    "Finished a cut with Makronutrients. I'm down 29.6lbs since the new year and I never even ate below 2140 cals. Which means I was able to continue to lift heavier in the gym and not feel like I was dying. My goal was to lose weight but maintain my strength as best as possible. Now looking at maintenance, I want to make this year my most healthy year yet!"
    KP
    "I can't believe it's been a year from where we started! My biggest wins during this process is rethinking how I saw food and what my plate should look like, particularly with protein. I am really proud of my self and what I have accomplished in a year! This gave me some confidence and trust in myself again. Weight aside, I am starting to recognize the girl in the mirror again and getting some of that fire and power back, which is the greatest gift of all!"
    TT
    She originally came to me wanting to get stronger and healthier and losing weight would be an added bonus. Her HSA bio screening wasn't in desirable ranges and she wanted to see what she could improve before her next one. In a year, she not only changed physically but her bloodwork and vitals have drastically improved. She began lifting 3x per week for 40 minutes in that time frame and completely transformed her nutrition. She embodies being a STRONG ASS MOM!
    HN
    This transformation came from; -adding 500+ calories -eating with intention -crushing 120g+ protein -moving with intention -tailored workouts for her needs and goals
    DW
    "I'm so grateful to be working with you towards being the healthiest version of myself every single day. And I'm just loving the snowball effect of perks that has come with it. I am so much more confident in my own skin, I've been building the body I never thought I would have after having kids. I'm in love with eating more and ALL WHILE BEING A MOM!!! These are things I thought I may accomplish after the kids have grown up... I'm so much happier with myself and my body is functioning so much better which has allowed me to be a better mom in return. So thank you for helping me be the best version of me!!!"
    TT

    App Features

    Reminders
    Set workout reminders to stay on track!
    Tracking
    Track your progress and share it to Instagram
    Notes & Logging
    Track your weights, time, and reps. Take notes to capture your thoughts when working out
    Streaks
    Make sure you stay on track with your goals
    Favorites
    Save your favorite workouts with one tap
    Lifetime Access
    Once you purchase, you own the program forever!
    /images/landing/features/reminders.pngframe
    /images/landing/features/reminders.pngframe
    Reminders
    Set workout reminders to stay on track!
    avatar

    About Makenze Crawley

    HEY, I'm Makenze; Online Nutrition & Strength Coach!

    Introducing MAKROSTRONG; combining my love for nutrition & strength to bring you the best of both worlds 🤘🏼 I started Makronutrients 3 years ago with a goal of helping busy people reach their strongest and happiest selves. Like many of you, I wear many hats. I've had to find my way with fitting in workouts, prepping meals and making time for a social life outside of work. All this to say, I love to help busy people find THEIR way with nutrition and training! Over the last handful of years, I've made it my goal to make training and nutrition as simple as possible for my clients. The goal with my coaching is to take the guesswork out of your journey and help you fall in love with the process! Let's get to work!

    Get support & accountability from our amazing community

    Find encouragement and accountability by connecting with others in our exclusive private community. There you can learn about nutrition, learn more about form, and connect with other members. Bonus: Makenze will be right there to cheer on you.

    Frequently asked questions

    What makes this app different? How do I know it will work for me?
    If you haven’t had success with other workout apps in the past, it’s understandable to be skeptical. But with the right guidance, support, and fresh content, you can achieve the results you want. Instead of static programs or PDFs with no assistance, this platform offers dynamic, interactive workouts. New programs and instructional videos are added regularly to keep you motivated and engaged. Plus, if you ever need help, you can reach out directly for questions, feedback, or to share your progress!
    I’m a beginner, is this for me?
    No matter where you are in your fitness journey, this platform can help you succeed. Workouts and programs are designed for all fitness levels, with expert guidance every step of the way. You’ll be provided with easy-to-follow videos and clear instructions, ensuring you can perform each exercise safely and effectively.
    Do I need to purchase equipment?
    It depends on the workout! Make sure to check out each program to see what is required to complete it. No matter what you have access to, there’s something for everyone to help you get in shape!

    24/7 customer support

    support@playbookapp.io
    In-app chat support

    Stay in touch and get exclusive insights, special offers & more

    We only send emails occasionally and we respect your privacy
    POWERED BY PLAYBOOK