Muscles and Macros Moms

Deload Week

Get started today!

This 7-day deload program is designed to reduce training intensity and volume while keeping the body active and promoting recovery. It incorporates light resistance training, mobility work, and restorative movement to prevent burnout and support muscle repair. The week includes structured, low-intensity upper and lower body workouts, fun and optional activities, and dedicated recovery days to enhance flexibility, circulation, and overall well-being.
Goal:
Recovery
Functional
7 days program <30 mins
Level:
All Levels
Goal:
Recovery
Functional
7 days program <30 mins
Level:
All Levels

Workouts

Light Lower Body
Light Lower Body
5.0
Restorative Movement
Restorative Movement
5.0
Light Upper Body
Light Upper Body
4.0
Restorative Movement
Restorative Movement
5.0
All Levels, Full Body
Light Full Body
Light Full Body
5.0
Love this app!!! Every workout is challenging and I've had amazing results.
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, strightforward, focused workouts that are enjoyable and effective.
Jess

App Features

Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Favorites
Save your favorite workouts with one tap
Streaks
Make sure you stay on track with your goals
Community
Connect with supportive, real people
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
/images/landing/features/reminders.pngframe
/images/landing/features/reminders.pngframe
Reminders
Set workout reminders to stay on track!
avatar

About Muscles and Macros Moms

Personal Trainers & Nutrition Coaches

After realizing our cardio-heavy routine was ineffective, we educated ourselves about strength training and macro counting, transforming our fitness journeys. Together, we built confidence and resilience, proving that with the right knowledge and support, anything is possible. Confusion about how to be healthy left us without results until we discovered this formulated plan that truly works. Join us to find your own success with this proven method, and let us be your accountability partners along the way.

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

Stay in touch and get exclusive insights, special offers & more

We only send emails occasionally and we respect your privacy
POWERED BY PLAYBOOK