Name: Playbook - Dakota Meyer - W1/D3 4 Week program
Uploaded: 2021-03-31T01:14:25.114Z
Duration: 45 min
Description: W1/D3 4 Week program

Jason

Bryce Wick

Carl 

Beau 

Great killer workout! Finished all the sets, had to lower the weight some but finished! Need to work on my conditioning.

Sam Turner

Andrew

Great workout the little things are the ones that get you

Great Monday morning pump, now ready to take on the wokeness for the day.#stayhard#wokeasfuck
#bidensucks#APAC

Devon Werlein

Anonymous

My best performance yet. Getting better daily

Richard La Vigne

Patrick

Donovan C

Michael

Kim Korte

Danny

Another great workout! Enjoying this 4 week program because of the different exercises I’ve gotten more familiar with and nice to change up my routine a bit! Working to become a firefighter and this program has really helped me work my body a lot more than my regular workouts I do every week!

Dustin Pierce

Joshua

Great workout if you’re pressed for time!

Completely shattered today..... added extra sets to make up the 60min..... but totally worth it!!

Pips

Great. Finally found an affordable workout plan that isn’t long or requires complex and expensive weights and machines.

David

Alex

Haven't felt my shoulders get worked like that in a while. Thanks

Daniel

Great shoulder workout quick and to the point exactly what I needed

Austin

Devon

Gonna suffer, but it will be worth the stiffness!

Kyle

Another great routine.
Feeling the shoulder burn already!

Johnny

Had to back off on weight and reps a little, sore as hell from the first two days but I’ll die before I quit!

Mitch

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

- Standing overhead barbell press 4x10
- Single arm standing DB press 3x10 ea side
- Band side raises 3x20
- Front plate raises 3x20
- Seated DB press 3x10

FINISHER: Tricep dips/crunches 4 max supersets ( For time)

Assault Bike

- Keep your elbows in front of you 
- Press up engaging your core 
- Lower with a controlled movement

Overhead Barbell Press

- Keep your core engaged as your press the dumbbell up

Single Arm Dumbbell Overhead Press

- Keep a slight bend at the elbow 
- Raise until you reach shoulder height

Band Lateral Raises

-Hold barbell plate with both hands
-Raise up overhead, and return to starting

Front Plate Raises

- Start with your arms at 90 degrees holding the dumbbells with your palms facing away from you 
- Press the db’s up above your head 
- Come down with a controlled movement

Seated Overhead Dumbbell Press

-Grip the edge of the box with your hands shoulder width
-Move your feet away from the box
-Bend elbows to lower body, then press back up

Dips

-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/D3 4 Week program

Great workout! All the sets are good for conditioning

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

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

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.

Madison

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!

Dennis

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

W3/D4 4 Week program

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

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/D3 4 Week program

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