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Here to help middle-age women conquer and thrive!

Build muscle and strength in this 4 week program! This is a 6 day progressive overload program. There are 3 lower body days and 3 upper body days. These workouts are created to do in your home gym!

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For the Midlife Woman who is ready to kick it up a notch!

This is a 4 week program that will help you build muscle and sculpt at any age! I cater this to the middle-aged female lifter who has been around the gym but ready for another challenge. In midlife we need to be lifting the heavy weights and incorporating plenty of walking. Not the hardcore long cardio sessions and starvation! Let's fuel properly and lift heavy! This program includes home gym equipment. It would be best to have dumbbells, a bench, box, bands (including an anchor), BOSU or exercise ball and a barbell with bumper plates if available.
    Goal:
    Lean Muscle
    Weight Lifting, Lower Body, Upper Body, Legs
    4 weeks program 6 days/week 60-90 mins
    Level:
    Advanced
    Goal:
    Lean Muscle
    Weight Lifting, Lower Body, Upper Body, Legs
    4 weeks program 6 days/week 60-90 mins
    Level:
    Advanced
    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

    Workouts

    Week 1 Day 1 Quad focus
    Week 1 Day 1 Quad focus
    4.8
    220
    Week 1 Day 2 Shoulders
    Week 1 Day 2 Shoulders
    4.9
    137
    Week 1 Day 3 Lower Body Glute Focus
    Week 1 Day 3 Lower Body Glute Focus
    5.0
    87
    Week 1 Day 4 Back and Biceps
    Week 1 Day 4 Back and Biceps
    4.9
    65
    Week 1 Day 5 Lower Body
    Week 1 Day 5 Lower Body
    4.9
    66
    avatar

    About Alicia Erickson

    Online personal trainer

    Health and fitness has always been a passion. When I became an empty nester in August of 2022 and started to go through menopause, I decided this was the perfect time to challenge myself to get in the best shape ever. I changed my approach by lifting 5-6 days a week and switched long cardio sessions for walking. I increased my protein and cut the alcohol and sugar and it's been a complete game changer. I want to inspire other women in perimenopause/menopause that they can do the same!

    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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