No Time for Shiz Gym

No Time for Shiz

For the busy woman with limited time who wants to lift!

You have SHIZ to do! But you want to get a good solid lift in with your limited time. Here is your program! This is a 4 day progressive overload lifting program. You will be in and out of the gym in 30-40 minutes! There is a 5th optional core/cardio day!

Bodybuilding, Full Body
4 weeks program 4 days/week 30-45 mins
Bodybuilding, Full Body
4 weeks program 4 days/week 30-45 mins
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About the program

This is a 4 week long progressive overload program. You will be switching up your reps and sets as the weeks go on to build muscle and strength! There is an upper and lower body strength day and an upper and lower body pump day (hypertrophy) each week. 4 days total! I added a 5th optional day with core and cardio. Take a rest day in between the lifting days. On days off I want you to try and get at least 7k steps per day. More is amazing!


    Midlife Muscle 
program overview
    Midlife Muscle program overview
    Week 1 Day 1 Upper Body Strength
    Week 1 Day 1 Upper Body Strength
    Week 1 Day 2
Lower Body Strength
    Week 1 Day 2 Lower Body Strength
    Week 1 Day 3
Upper Body Pump (hypertrophy)
    Week 1 Day 3 Upper Body Pump (hypertrophy)
    Week 1 Day 4
Lower Body Pump (Hypertrophy)
    Week 1 Day 4 Lower Body Pump (Hypertrophy)

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    Love this app!!! Every workout is challenging and I've had amazing results.
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    About Alicia Erickson

    Online personal coach

    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!

    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: Alicia will be right there to cheer on you.

    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.
    Do I need to purchase equipment?
    For the at home program here is a suggested list: Variety of dumbbells Resistance Bands (anchor for the doorway) Bench Yoga Mat Barbell and bumper plates if you can!!! Box if available
    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.

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