Alice (Pineapplebrat)

Push Yourself Plan

Get started today!

This 12 week program is sure to make you push yourself. This program is the longest plan I’ve made so far- to help you stay on track for your goals. This program combines body weight exercises and gym equipment to create a functional routine and strong base as you progress throughout the journey. As you know I’m allll about progressive overload. After the first few weeks there’s a 5 week de-load to allow for active muscle recovery and switching up the exercises to keep your routine feeling fresh. The last couple of weeks ramps back up and is sure to leave you feeling sore. Your split will be 3-1-2-1. Three days to go hard, a day of recovery, two more hard days, and another recovery to help you power through the next three. Let’s push through this together 💪

Goal:
Progression

Weight Lifting, Arms, Back, Biceps

Goal:
Progression

Weight Lifting, Arms, Back, Biceps

Workouts

- Hamstrings and Glutes

4.8

Bodybuilding, Glutes, Toning, Legs, Strength

- Back, Biceps, Abs

4.9

Bodybuilding, Toning, Abs & Core, Arms, Back, Strength

- Shoulder and Abs

4.9

Bodybuilding, Arms, Strength, Toning

- Rest

5.0

- Quads and Calves

4.7

Legs, Strength, Lower Body, Toning, Bodybuilding

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, straightforward, focused workouts that are enjoyable and effective

Jess

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

Stream Anywhere

Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.

Reminders

Set workout reminders to stay on track!

About Alice (Pineapplebrat)

Online personal trainer

My name is Alice! I began training years ago while I was a student at Michigan State University. I was juggling two degrees, 3 jobs and gaining traction online very quickly. I was under the scope of thousands of people, just as I was beginning to workout! It was very overwhelming at the time, but helped me in too many ways to list. As my online presence began to develop, so did my desire to grow and develop in the fitness industry. In 2017, I studied through the National Academy of Sports Medicine, and I received my personal training certification. I am now growing a prospering community online full of men and women who are looking to better themselves in the same way I try to daily! I like to show my life and the process of me becoming my own boss, juggling my online business from home.

Frequently asked questions

What makes Playbook different? How do I know it will work for me?

If you haven’t had success with other workout apps in the past, you may be skeptical about ours. But we’re here to tell you, we guarantee you’ll get the results you want with Playbook. Why? We have hundreds of experts who are ready to train you. We don’t give you one-off programs of PDF documents with no assistance. Our creators add new programs (with interactive, explanatory videos) on a daily basis. Our content is new, fresh, and ever-changing to keep you motivated and ready to work! Plus, if you need help,creators are always here for you. You can message them directly if you have any questions, feedback, or simply want to share your success.

I'm a beginner, is Playbook for me?

No matter where you are in your fitness journey, Playbook can help you succeed. Workouts and programs posted in the app are for any level of fitness. Plus, trainers walk you through all exercises with easy-to-follow videos and simple written instructions. This means you’ll be able to do all the moves easily, accurately, and safely.

Do I need to purchase equipment?

It depends on the workout! Playbook has a lot of workouts that require no equipment. We also have workouts that require minimal equipment (like dumbbells or a yoga mat) and some that require weight-lifting machines. There’s something for everyone — regardless of equipment — to help you get in shape.

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