4-WEEK SHRED
with Duke Ihenacho
This program is designed to help you fight and keep that fluff off of you ALL. YEAR. LONG!
Make sure you have access to a gym (a home gym's good too)! Get ready to sweat!
ONLY AVAILABLE ON THE PLAYBOOK APP
Frequently Asked Questions
What are the goals of the program?
The goal of this program is to help you drop body fat percentage and develop lean muscle.
Who are these workouts for (skill-level)?
These workouts are for all skill levels. This program includes modifications.
What do I need to participate in this program?
To participate, you need to make sure you have access to a gym or you have your own equipment. We're gonna be using barbells, dumbbells, cable machines, a pull up bar, an exercise ball, and bars. And the two most important things: commitment and a great attitude!
How long does the program last for?
The program will be 4 weeks long. 5 workouts per week, 7 exercises per day. Each workout will be roughly around 60-75 minutes.
What does the weekly workout split look like?
We've got 2 days of lower body workouts, 2 days of upper body workouts, and a day of total body workouts. (Alternating days of upper and lower body workouts, of course!)
Do we need to do this on consecutive days?
No! It's entirely up to you. You can distribute the 5 days along the week however you want as long as you get to complete it.
Frequently Asked Questions
What are the goals of the program?
The goal of this program is to help you drop body fat percentage and develop lean muscle.
Who are these workouts for (skill-level)?
These workouts are for all skill levels. This program includes modifications.
What do I need to participate in this program?
To participate, you need to make sure you have access to a gym or you have your own equipment. We're gonna be using barbells, dumbbells, cable machines, a pull up bar, an exercise ball, and bars. And the two most important things: commitment and a great attitude!
How long does the program last for?
The program will be 4 weeks long. 5 workouts per week, 7 exercises per day. Each workout will be roughly around 60-75 minutes.
What does the weekly workout split look like?
We've got 2 days of lower body workouts, 2 days of upper body workouts, and a day of total body workouts. (Alternating days of upper and lower body workouts, of course!)
Do we need to do this on consecutive days?
No! It's entirely up to you. You can distribute the 5 days along the week however you want as long as you get to complete it.
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
J
Jay • 1y ago
Loved it. Really good sweat from start to finish
R
Raekwon • 1y ago
Nice leg day 🔥 feels good to get back.
K
Kevante • 1y ago
Get first day
J
Jamaal • 1y ago
GAMETIME
J
Jayy • 1y ago
Good workout
J
Jarrad • 1y ago
✔❤🙌