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Spring Sizzle 5 Day | 6 Week Gym
Get Your Summer Bod Ready!
Get ready to sculpt, strengthen, and sizzle with Spring Sizzle—the ultimate 6-week gym-based program designed to build lean muscle, boost confidence, and get you summer-ready! This plan focuses on lower body gains, upper body balance, and core strength so you feel strong, toned, and unstoppable.
What to Expect:
✔ 2 Upper Body & Core Days
✔ 2 Lower Body Days
✔ 1 Full Body & Core Day
✔ Progressive Overload – Increase weight weekly
Track progress, follow video demos, and bring the heat!
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Goal:
Lean Muscle
Lean Muscle
Bikini Body
6 weeks program
5 days/week
45-60 mins
Level:
All Levels
All Levels
Goal:
Lean Muscle
Lean Muscle
Bikini Body
6 weeks program
5 days/week
45-60 mins
Level:
All Levels
All Levels
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About the program
Get ready to sculpt, strengthen, and transform your body for the summer pool season with this gym-based 6-week progressive overload program! Designed to build lean muscle, enhance strength, and boost confidence.
What to Expect Each Week:
- 2 Upper Body & Core Days – Strengthen your back, shoulders, chest, arms, and core for a sculpted upper body.
- 2 Lower Body Days – Focus on building strong glutes, hamstrings, quads, and overall lower body strength.
- 1 Full Body + Core Day – A functional strength session to improve overall endurance, balance, and muscle definition.
- Progressive Overload Approach – Each week, you’ll increase weight and decrease reps to keep challenging your muscles and driving visible progress.
Detailed Support:
- Exercise Demonstrations – Each movement comes with clear video instructions and a written breakdown
- Built-in Workout Tracker – Log your weights, reps, and sets to track progress
Who Is This For?
This program is perfect for anyone looking to take their strength training to the next level and achieve a toned, powerful body. Whether you're new to progressive overload or looking to refine your training, by the end of six weeks, you won’t just see the difference—you’ll feel it.
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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