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For Your Man | 8 Day Split
Get Your Summer Bod Ready!
Build Strength & Transform with the 8-Day Gym Split Program over 7 Weeks!
Tailored for your man, this program delivers results with a focus on upper body strength. Over 8 days, follow a structured plan with 45-60 minute sessions using progressive overload to build muscle and boost strength.
**What’s Inside:**
- 2 Back, Shoulder, Bicep Days
- 2 Chest, Shoulder, Tricep Days
- 2 Lower Body Days (Quads, Glutes, Hamstrings)
- Plus, 2 Active Rest Days with a focus on 10K steps a day
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Goal:
Lean Muscle
Lean Muscle
Weight lifting
7 weeks program
7 days/week
45-60 mins
Level:
All Levels
All Levels
Goal:
Lean Muscle
Lean Muscle
Weight lifting
7 weeks program
7 days/week
45-60 mins
Level:
All Levels
All Levels
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About the program
Build Strength & Transform with the 8-Day Gym Split Program
Tailored specifically for your man, this program is designed to deliver real results with a heavy focus on the upper body. Over 8 days, you’ll follow a structured workout plan perfect for anyone looking to take their fitness to the next level. Each session lasts about 45-60 minutes, featuring a progressive overload approach that gradually increases intensity, helps you build muscle, and boosts strength.
What’s Inside:
The plan includes six key training days each week, targeting specific muscle groups:
-2 Back, Shoulder, Bicep Days
- 2 Chest, Shoulder, Tricep Days
- 2 Lower Body Days Focusing on Quads, Glutes, and Hamstrings
In addition, you’ll have 2 Active Rest Days, where you’ll focus on hitting your step goal by walking. This active rest ensures recovery while keeping your body moving!
Each week’s workouts progressively challenge you by reducing reps and increasing weights, pushing you to build muscle, enhance endurance, and see continuous improvement over 7 weeks total.
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
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
Lifetime Access
Once you purchase, you own the program forever!
Reminders
Set workout reminders to stay on track!
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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.
Get support & accountability from our amazing community
Find encouragement and accountability by connecting with others in our exclusive private community. There you can learn about nutrition, learn more about form, and connect with other members. Bonus: Muscles and will be right there to cheer on you.
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.
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