Day 1 - Push Upper/Lower Body
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This is an 8-week-long strength training program! Make sure to take a rest day between each lift day. You can do cardio/yoga/pilates/other activities you love and enjoy! Be sure to apply: * Progressive overload weekly by adding reps, weight, or improving tempo. * Recovery: Rest 60–90 seconds between accessory lifts, 2–3 minutes for compound movements.
Progressive Overload Strategy: * Week 1-2: Start with weights that challenge you but allow for proper form. Aim for the lower rep range (e.g., 8 reps if the range is 8-10). * Week 3-4: Increase the weight slightly, aiming to complete all sets within the rep range. * Week 5-6: Add either 2.5-5% more weight or an additional 1-2 reps per set. * Week 7-8: Push for maximum effort, either increasing weight again or maxing out the rep range.
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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.