Week 1-4
with Debbie Macphee
This is a dumbbell only workout created for those of you who prefer to workout at home, you can also complete this in the gym.
A full body plan with a focus on following a push, pull, leg split and also glute focussed exercis... more
ONLY AVAILABLE ON THE PLAYBOOK APP
Sessions (28)
4.67/5
3
60 min
5/5
3
60 min
5/5
1
0 min
5/5
3
60 min
5/5
2
60 min
+23 sessions more
Frequently Asked Questions
Who are these workouts for (skill-level)?
This Programme is designed for all levels.
Beginners can modify by using no weights and introducing them later, once they’re confident in the exercise and gained a little more strength and technique.
For the gym pros and athletes, you can increase your weight volume to get a progressive overload. Everyone’s a winner baby 🎶😆
What do I need to participate in this program?
You will need a set of dumbbells, a booty band and a mat
How to schedule the program into a week?
Your 8 weeks will consist of 5 workouts and 2 rest days. This is split into two phases of 4 week training.
How to get the best outcome of the program?
It’s important that you find a routine that you can stick to and maintain.
Create new habits and take note of your calorie intake for specific goals.
What are the goals of the program?
You will increase muscle, lose fat and lift, tighten and build your glutes. You’ll feel tighter, stronger and more confident.
Frequently Asked Questions
Who are these workouts for (skill-level)?
This Programme is designed for all levels.
Beginners can modify by using no weights and introducing them later, once they’re confident in the exercise and gained a little more strength and technique.
For the gym pros and athletes, you can increase your weight volume to get a progressive overload. Everyone’s a winner baby 🎶😆
What do I need to participate in this program?
You will need a set of dumbbells, a booty band and a mat
How to schedule the program into a week?
Your 8 weeks will consist of 5 workouts and 2 rest days. This is split into two phases of 4 week training.
How to get the best outcome of the program?
It’s important that you find a routine that you can stick to and maintain.
Create new habits and take note of your calorie intake for specific goals.
What are the goals of the program?
You will increase muscle, lose fat and lift, tighten and build your glutes. You’ll feel tighter, stronger and more confident.
Features that support your success
Chat
Tell me your struggles, share your progress, request content and guidance. I'm here for you!
Favorites
Save your favorite content so it's effortless to refer back to. Build a library that serves your goals.
Streaks
Track your progress with streaks to keep yourself accountable. See how many weeks in a row you can get.
Streaming
Stream to your TV and laptop using Apple TV, Chromecast, Roku or Fire TV.
Chat
Tell me your struggles, share your progress, request content and guidance. I'm here for you!
Comments
K
Kaye • 2y ago
Am I a weirdo for enjoying arm workouts? 😂 Maybe need to up my weights 😂
K
Kaye • 2y ago
Those back burners are so effective for what seems a simple movement!
Also apart from the stance U’s there a difference between the rear delt flys and the single row? Are they targeting different muscles Debbie? Xx
K
Kaye • 2y ago
Bit wobbly on the curtsy lunges! 😂😂😂😂😂
K
Kaye • 2y ago
My legs are like jelly 😂
M
Michelle • 2y ago
Love, love, love your workouts! Just perfect and simple! Burning from yesterday and today ☺️💪🏻
S
Sandra • 2y ago
Working out with muscle soreness is hard 🤪🙈💪🏻