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Ida JeminaIda Jemina
/Muscle & Strength

Muscle & Strength

with Ida Jemina

Welcome to the Muscle & Strength program! This program is for you if you're looking to build your muscles, curves and strength effectively! During the next 10+1 weeks we will develop all the muscles in the body and get stron... more

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ONLY AVAILABLE ON THE PLAYBOOK APP

Sessions (54)

Week 1 • Day 1
4.82/5
3
30 min
Week 1 • Day 2
4.89/5
3
30 min
Week 1 • Day 3
4.86/5
3
30 min
Week 1 • Day 4
4.84/5
3
30 min
Week 1 • Day 5
4.82/5
3
30 min
+49 sessions more

Frequently Asked Questions

How to warm up before workouts?
Before each exercise start with warming up first. Do at least 3 warm up sets per exercise before beginning the working sets. Perform the warm up sets with light weight and work your way up by adding more weight to each warm up set. Example warm up before squat: Warm up set 1: Squat with bodyweight Warm up set 2: Squat with barbell Warm up set 3: Squat with small barbell and small weights Warm up set 4: Squat with more weight Warm up set 5: Squat with even more weight Begin working sets You can also get your heart rate up and blood flowing in a cardio machine before the gym sessions, but note, that you still should perform the warm up sets prior to heavy working sets. This will not only prevent injuries but also increases your performance. You can also find dedicated bodyweight warm up - routines in the Mobility and Warm Ups - section of the app.
What are the goals of this program?
This program will effectively increase your muscle strength and size for an athletic physique.
How many days a week do we train?
This program includes 5 workouts and 2 rest days per week. But it's up to you and your own schedule. You can absolutely adjust the amount of workouts to meet your schedule. I.e. if you can do 4 workouts in a week, you just continue from where you left next week. Don't skip any workouts however, even if you were to do them at your own pace.
What equipment do I need for this program?
Basic gym equipment. You can substitute many exercises if needed, for example if you don't have access to a Smith-machine, you can do the exact same exercise with a barbell. You can also message me anytime!
To whom are these workouts for? (skill level)
All levels are welcomed since you modify the weights according to your current level and start to build up your fitness from there.
How to get the best results from the program?
For best results, trust the process and stay consistent. Follow the progression instructions and do the program until the end. Don't skip your deload week since after that we can start the program right from the beginning again with slightly heavier weights than the first time around. This is how you will make the ultimate results and get the most out of this effective program.

Frequently Asked Questions

How to warm up before workouts?
Before each exercise start with warming up first. Do at least 3 warm up sets per exercise before beginning the working sets. Perform the warm up sets with light weight and work your way up by adding more weight to each warm up set. Example warm up before squat: Warm up set 1: Squat with bodyweight Warm up set 2: Squat with barbell Warm up set 3: Squat with small barbell and small weights Warm up set 4: Squat with more weight Warm up set 5: Squat with even more weight Begin working sets You can also get your heart rate up and blood flowing in a cardio machine before the gym sessions, but note, that you still should perform the warm up sets prior to heavy working sets. This will not only prevent injuries but also increases your performance. You can also find dedicated bodyweight warm up - routines in the Mobility and Warm Ups - section of the app.
What are the goals of this program?
This program will effectively increase your muscle strength and size for an athletic physique.
How many days a week do we train?
This program includes 5 workouts and 2 rest days per week. But it's up to you and your own schedule. You can absolutely adjust the amount of workouts to meet your schedule. I.e. if you can do 4 workouts in a week, you just continue from where you left next week. Don't skip any workouts however, even if you were to do them at your own pace.
What equipment do I need for this program?
Basic gym equipment. You can substitute many exercises if needed, for example if you don't have access to a Smith-machine, you can do the exact same exercise with a barbell. You can also message me anytime!
To whom are these workouts for? (skill level)
All levels are welcomed since you modify the weights according to your current level and start to build up your fitness from there.
How to get the best results from the program?
For best results, trust the process and stay consistent. Follow the progression instructions and do the program until the end. Don't skip your deload week since after that we can start the program right from the beginning again with slightly heavier weights than the first time around. This is how you will make the ultimate results and get the most out of this effective program.
Features that support your success
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Chat
Tell me your struggles, share your progress, request content and guidance. I'm here for you!
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Favorites
Save your favorite content so it's effortless to refer back to. Build a library that serves your goals.
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Streaks
Track your progress with streaks to keep yourself accountable. See how many weeks in a row you can get.
streaming to TV
Streaming
Stream to your TV and laptop using Apple TV, Chromecast, Roku or Fire TV.
app screen with chat
Chat
Tell me your struggles, share your progress, request content and guidance. I'm here for you!

Comments

S
Shirleyou 2d ago
Rutina fuerte para glúteos 😍😍😍🌻
M
Melissa 3d ago
Always love a leg day. OUCH!!!!
N
Nepo 4d ago
Amazing play todayyyyy🤤
N
Nepo 5d ago
Luv it rough play
M
Melissa 6d ago
Not super motivated, but we got it done. Phase 1 done!
M
Melissa 8d ago
Legs are always fire