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Bodybuilding Program
Get started today!
The Split:
-Chest
-Back
-Legs
-Push/Pull
-Full Body
-Arms/Abs
We need to bringing it the first 3 days. The effort levels and intensity need to be there. The end of the week (last 3 days) is more of a back off. Each body part will be worked 2x throughout the week.
Focus on strength and progressive overload on days 1-3.
Push/Pull , Full Body , Arms/Abs have more focus on range of motion, tempo, and time under tension.
Make sure to dial in a nutrition plan (free nutrition menus available at day1official.com), stay hydrated and getting plenty of rest.
Goal:
Lean Muscle
Lean Muscle
Weight Lifting, Full Body, Upper Body, Lower Body
5 weeks program
6 days/week
Level:
All Levels
All Levels
Goal:
Lean Muscle
Lean Muscle
Weight Lifting, Full Body, Upper Body, Lower Body
5 weeks program
6 days/week
Level:
All Levels
All Levels
Love this app!!! Every workout is challenging and I've had amazing results.
John
Clear, strightforward, focused workouts that are enjoyable and effective.
Amanda
Everything I need! Programs and Workouts! #SinceDay1
Conner
The Andrews bros!
David
You two are the best in the fitness game! Been following since day 1 baby! LFG!!
Mark
Joined the app last month and absolutely LOVE it! Helps keep me organized and on track with my workouts. Great stuff guys!
Jordan
Learned so much from you guys! Thanks for this app! Day 1! LFG!
Justin
Andrews Bros!!
Brandon
I've had so much progress since joining this app. Really enjoyed the Bodybuilding Program
Ken
You guys are BEAST!!!
Laura
I follow the daily workouts and have seen so much progress I'm about to start one of the programs! LFG!
Alex
Love this app!!! Every workout is challenging and I've had amazing results.
John
Clear, strightforward, focused workouts that are enjoyable and effective.
Amanda
Everything I need! Programs and Workouts! #SinceDay1
Conner
The Andrews bros!
David
You two are the best in the fitness game! Been following since day 1 baby! LFG!!
Mark
Joined the app last month and absolutely LOVE it! Helps keep me organized and on track with my workouts. Great stuff guys!
Jordan
Learned so much from you guys! Thanks for this app! Day 1! LFG!
Justin
Andrews Bros!!
Brandon
I've had so much progress since joining this app. Really enjoyed the Bodybuilding Program
Ken
You guys are BEAST!!!
Laura
I follow the daily workouts and have seen so much progress I'm about to start one of the programs! LFG!
Alex
App Features
Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
Reminders
Set workout reminders to stay on track!
About Day 1 Training
Joe Andrews & Zach Andrews
We’re brothers who have a passion for training. Bred from the Mid-West with a blue collar mentality. Simply put, we understand and appreciate the hard ass grunt work it takes to achieve something. From the construction site to the squat rack.
Joe & Zach are similar yet different at the same time and that’s what makes the training experience so great. Their energy in and out the gym is infectious. They can fire up a seasoned gym rat and give confidence to the first timer. They believe that just like respect, results have to be earned. Anyone can show up, all that is asked, is that you work hard while you’re here.
Follow us & the Day 1’s for more!
@_joeandrews
@zachandrews__
@day1club
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.
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.
Do I need to purchase equipment?
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.
24/7 customer support
[email protected]
In-app chat support
Stay in touch and get exclusive insights, special offers & more
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