Name: Playbook - Dakota Meyer - W1/D1 4 Week program
Uploaded: 2021-03-31T01:14:25.107Z
Duration: 45 min
Description: W1/D1 4 Week program

Great workout! All the sets are good for conditioning

Jason

Glad to be back at and have my son doing this with me!

Mitch

Bryce Wick

Ed Prokop

Pretty good workout. Good to be back after taking last week off for medical reasons.

Michael

Great! My muscles are shaking haha. The videos and descriptions of each exercise are super helpful and help to engage the proper muscles with each movement. Thanks for this!

Madison

Awesome first workout! I can’t feel my chest.😅

Carl 

This answers all the questions! Just pick your workout and GO!

Marcus Badger

Owen Mullen

Shane

Great upperbody workout, simple but not easy.

Beau 

Great workout! Have to get used to all the reps and lower my weight next time.

Sam Turner

Great workout for people going back to gym

Marjorie

Hard to find alternatives to some movements. Need a better introduction to new users

Dennis

It was good for an intro workout. Nice pace and easy to follow.

Eric

Don't always have a row, assault bike or ski erg for cardio. What is a good alternative?

Andrew

Erick

Patrick

Will

I may have missed it, how much time between sets and Exercises

Jalen

Absolute killer HIIT workout now ready for the lady’s or Dan. #STAYHARD

Devon Werlein

First day of this program! Tired but feeling freaking great! Ready for Day 2! 🙌🏼

Anonymous

Kelberth

Felt great to get back and challenge myself

Richard La Vigne

After 3 weeks off due to injury and holidays it’s nice to pick up the barbell again

Chris

Good start! Chest is on fire. Added another 5min cool down on the bike

Jordan

Bryce

Shit was an ass kicker! Those are the workouts I prefer

Donovan C

Getting back on the workout train. Great workout to remind me I can do this.

Kim Korte

My wife and I started this today!! Time to stop complaining and get back in shape!!

Killed me… first day back after 6 weeks off

Danny

First day back in the gym in months and I'm feeling it but also love it. I trust this program to get back in shape

Jake

Becky Lemanski

That superset at the end nearly killed us but we did it!

Stephanie

Colin

Very good! Not complex, but already can tell I’ll be sore by mid day!

Nicolas

Great workout! Was looking for something different to try than the usual I have been doing and it was great! The finisher was tough but I pushed through and got it In!

Dustin Pierce

Great intro!! Can’t wait to keep going!

Jorge

Great workout!  My 13 y/o son and I did it together. It was a little difficult for him being his first time doing a regimented workout but we made it through together. Thanks!

Christa

Matthew

Pretty good! Straightforward and easy to follow! I just wish there was a feature to quickly jot down your weight!

Megan

A little challenging. But I’ll get there

John

I'm a beginner so knowing how much weight to start with would help. A recommended weight. Its been a while since I lifted. Thanks.

Jose Vengoechea

WARMUP: 5 min (Bike, Run, Row, Ski) TGT 50 cal

- Bench press 4x10
- Incline press 4x10
- DB flyes 3x10
- Flat DB press (hold the dumbbells together where your palms are facing each other the entire rep) 3x10

FINISHER: Push-ups/crunches x 4 max supersets

Assault Bike

-Lying flat on a bench, unrack straight bar
-Lower weight to chest, extend arms up

Flat Barbell Bench

-Lying on incline bench, take the bar from the rack.
-Straighten arms up and then lower down to your chest

Incline Barbell Bench

-Lay flat with dumbbells above chest
-With elbows bent lower weights to each side 
-Squeeze chest and return dumbbells to starting

Flat Dumbbell Flyes

-Lay flat with dumbbells to the side of the chest
-Press up dumbbells straight up and squeeze chest

Flat Dumbbell Press

- Bend your elbows to come down 
- Keep your core tight 
- Press through your hands extending your arms to come up 
- Engage your chest as you come up

Push Up

-Lie on your back, with knees bent at a 90 degree angle with arms crossed on your chest
-Inhale and contract your abs, exhale and bring elbows to knees

Crunches

Finisher

W1/D1 4 Week program

Have not done Legs in a bit.  Absolutely shaking like crazy.  Awesome workout to get back in it!

W1/D2 4 Week program

W1/D3 4 Week program

Great workout, however it was missing the farmers carry and good mornings, still fit them though.

FYI, the workout on summary page is different than the one on the main workout page. I opted to do the one on the summary screen as it was longer. Enjoying the program thus far! Thanks

Amamda

W1/D4 4 Week program

First week down! Love the program so far. Definitely feeling it 😅 But I'm impressed with myself and how I've been able to push through each workout and do more than I thought I ever could.

Great set of exercises to end the week/ month/ year!! Very well put together. Challenging and also kinda fun!

Been Mommin’ hard all day! But found time to crush a workout! 💪🏼

W1/D5 4 Week program

Another great workout! Bench is feeling really good despite it only being the start of week two. Excited to see my progression in the following weeks!

that finisher though.... 
great workout 😜

W2/D1 4 Week program

Get those heels on the box. 
😜 great workout!

Forgot to add 3x10 front squat to exercise breakdown, great workout otherwise

Garrett Williams

Great way to start the morning off with a pump and now ready to take on the day. #stayhard#wokeasfuck

W2/D2 4 Week program

I feel broken in the one of the best ways possible. Tremendous workout!

Killer for the shoulders. Don’t think I would be able to do puzzles with you right now 😂😂

Really pushed through today! Love this program. It adds different workouts in than what I usually do and it’s making a difference I can feel it already!

W2/D3 4 Week program

Had to modify a couple of things but otherwise another great workout! Fantastic!

Missing the seated good morning from workout breakdown

W2/D4 4 Week program

Awesome. I may be lying flat on the floor, but awesome. Week 2 complete!

… no words can express how hard that kicked my ass. Great workout to stay disciplined with.

W2/D5 4 Week program

I’m just here to tell you the six-year-old does not like leg lunges but I do them and I cuss you out all the time.

Get some

Started the week off with a great workout! Buddy of mine is getting back into lifting and did this workout with me today and it was a good one for both of us! Keep it going brother!!

W3/D1 4 Week program

Well I hit a new PR with the Bench Press, which is great, but damn i feel like this week is kicking my ass (Harder than I expected).

I swear I'm going to crush ribs when I give hugs now. Feeling good!

W3/D2 4 Week program

I have no words. None. Other than thank you for kicking my ass, but otherwise, no words. Just screaming. 

Seriously, killer workout. Definitely pushed me out of my comfort zone and tested some limits.

MY ARMSSSSSSSS! Help me please! Fantastic ass kicking workout. Now I can’t move… Weeeeeeeeeeeeee!!!

W3/D3 4 Week program

My arms are on fire 🔥🔥 Killer workout!

Toughest workout so far! Muscles were burning good! Pushed through!

W3/D4 4 Week program

Alex

Those man makers made me identify as a woman 🚫🧢#stayhard

Devon

W3/D5 4 Week program

Nice!!! Great workout, nothing crazy. You get what you give with this one.

Great workout! After a tough day of work it tested me to get through but I got it done

Enjoyed it! Going to need a shopping trip for new clothes soon with the pre program weight loss (10kg) and now having this program to follow..... small steps to an improved me!

W1/D1 4 Week program

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