The Full Body Program

A balanced, comprehensive workout plan just for you.

If you ever feel overwhelmed about going to the gym- then this plan is for you. My program will tell you what to do and exactly how to do it. I have video examples, written tips, rest timers, and a fitness log all in app. Not to mention You get a nutrition guide for free download with this plan! So buckle up and put on your work boots....we're getting to work.

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Goal:
Strength

Bodybuilding, Full Body

6 weeks program 7 days/week 45-60 mins

Level:
All Levels

Goal:
Strength

Bodybuilding, Full Body

6 weeks program 7 days/week 45-60 mins

Level:
All Levels

About the program

The Full Body Program is a well rounded program with 5 days of hard work and 2 rest days to fuel your recovery. This plan is fueled by progressive overload, hypertrophy, and a wide range of exercises to hit every muscle group. You'll also be able to download my in-depth nutrition guide to further help you reach your goals!

D1-Back/Biceps/Abs
D2- Quads/Calves
D3- Rest
D4-Chest/Triceps/Abs
D5-Hamstrings/Glutes
D6-Shoulders/Abs
D7-Rest

Workouts

W1/D1: Back/Biceps/Abs

5.0

Strength, Abs & Core, Arms, Upper Body, Bodybuilding, All Levels, Gym

W1/D2: Quads/Calves

5.0

Strength, Gym, All Levels, Lower Body

W1/D4: Chest/Triceps/Abs

5.0

Gym, Bodybuilding, All Levels, Arms, Upper Body, Chest, Strength

W1/D5: Hamstrings/Glutes

5.0

Gym, Bodybuilding, Strength, Lower Body, All Levels, Legs

W1/D6: Shoulders/Abs

5.0

Arms, Strength, Upper Body, Bodybuilding, All Levels, Abs & Core, Gym

W2/D2: Quads/Calves

5.0

Gym, Bodybuilding, All Levels, Strength, Legs, Lower Body

W2/D4: Chest/Triceps/Abs

5.0

Abs & Core, All Levels, Strength, Upper Body, Gym, Bodybuilding

W2/D6: Shoulders/Abs

5.0

Bodybuilding, All Levels, Upper Body, Strength, Arms, Gym

W3/D2: Quads/Calves

5.0

W3/D4: Chest/Triceps/Abs

5.0

W5/D4: Chest/Triceps/Abs

5.0

All Levels, Bodybuilding, Strength, Arms, Gym, Upper Body, Chest, Abs & Core

W6/D1: Back/Biceps/Abs

5.0

Arms, Bodybuilding, All Levels, Upper Body, Abs & Core, Gym, Strength

W6/D5: Hamstrings/Glutes

5.0

Lower Body, Legs, Gym, Bodybuilding, All Levels, Glutes, Strength, Glutes

W6/D6: Shoulders/Abs

5.0

Bodybuilding, Abs & Core, Strength, Toning, Arms, Gym, All Levels, Upper Body

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

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!

Reminders

Set workout reminders to stay on track!

About Alice (Pineapplebrat)

I'm growing a prospering community online full of men and women who are looking to better themselves in the same way I try to daily!

My name is Alice and I began training while I was a student in college. I was figuring out A LOT, but still trying to focus on my newbie gains (lol). I was working toward two degrees, juggling jobs, and quickly gaining traction online with my social media presence. Working out can be overwhelming, especially in the public eye! However, a diamond is a chunk of coal that did well under pressure, or whatever that saying is. As my online presence kept growing, so did my desire to grow and develop myself in the fitness industry. In 2017, I received my personal training certification, and now I have a prospering online community of people who are looking to better themselves in the same way I try to. I honestly still feel like just your average Joe, trying to figure out life, but I’m sharing my best ways to help you figure it out as well! I will share it all with you. My goal is to be here for you and help you in your own journey.

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.

24/7 customer support

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