Name: Playbook - Dakota Meyer - W1/D5 4 Week program
Uploaded: 2021-03-31T01:14:25.119Z
Duration: 45 min
Description: W1/D5 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!

Beau 

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

Anonymous

First week in the books. Feel real good, getting over the soreness. One day at a time brother. Let’s get it

Richard La Vigne

Patrick

Danny

I haven't done this many lunges in 5 years as I have this week. Love it.

Chris

Joshua

Is the single dumbbell arm clean exercise // is that 4x10 each arm or 4x10 alternating arms ?

I’m so glad I finally found a workout routine that keeps me wanting more! Dakotas program is where it’s at! 🙌🏻🏋️‍♀️

Holly

Great first week, looking forward to continuing and transforming my body to a healthier lifestyle.

David

Koreena

Daniel

neive

Pips

Devon

Great workout! I added DB farmer walks just because the workout went by a little faster today.

Trevor

Awesome. Feeling better every day. Tossed in a few deadlifts at the end for fun

Mitch

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

- Walking lunges 4x20
- Pushups 4x20
- Single arm DB clean press 3x10 each arm
- Single arm barbell farmer walk-suitcase deadlift superset 3x (loaded barbell lift on one side walk ~50ft > 10 suitcase deadlifts > switch sides and return > 10 suitcase deadlifts)
- Heavy irregular farmer walk 50’ 3x (any heavy item will do, preferably something you can carry chest high ie sandbag, 45# plates)

FINISHER: Bicep curls and dips 3x max reps

Assault Bike

- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step forward

Walking Dumbbell Lunges

- 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

- Pull the dumbbell straight up 
- Get your body underneath the dumbbell 
- Press up keeping your core engaged

Single Arm Dumbbell Clean and Press

Single arm barbell farmer walk-suitcase deadlift superset 3x (loaded barbell lift on one side walk ~50ft > 10 suitcase deadlifts > switch sides and return > 10 suitcase deadlifts)

Single arm farmers barbell carry

Superset

- Keep your core engaged 
- Squeeze your biceps as you curls the bar up

Barbell Curls

W1/D5 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!

Bryce Wick

W1/D1 4 Week program

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

Andrew

W1/D2 4 Week program

Carl 

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

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

Devon Werlein

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!

Dustin Pierce

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

Alex

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/D5 4 Week program

Community

More workouts from Dakota Meyer