6 Week Strength Builder

6 Week Strength Builder

Go big or go home.

A six-week progressive overload program designed to increase your 1RM in the big three lifts – Bench, Squat and Deadlift.

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Goal:
Strength
Weight lifting
6 weeks program 4 days/week 45-60 mins
Level:
Intermediate
Goal:
Strength
Weight lifting
6 weeks program 4 days/week 45-60 mins
Level:
Intermediate
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About the program

Designed to break away from the hypertrophy grind, this program is based on several science-based strength-building programs focusing on the big three lifts. I return to this program throughout the year to increase my one-rep maxes based on proven strength and conditioning principles. To get started, you must know your one-rep max for each of the big three lifts. NOTE: This program should run at or above your maintenance calorie count. I would not recommend running this program on a caloric deficit. The purpose of this program is not to achieve a certain aesthetic look or to gain or lose weight. It is strictly meant to increase your 1RM in the three big lifts. It is essential to follow the sets, reps and rest times outlined throughout the program, even if they feel too easy at times – particularly in the beginning.

    Workouts

    W1 Workout 1 - 70%
    W1 Workout 1 - 70%
    5.0
    W1 Workout 2 - 70%
    W1 Workout 2 - 70%
    5.0
    1
    W1 Workout 3 - 70%
    W1 Workout 3 - 70%
    5.0
    W1 Workout 4 - Swim
    W1 Workout 4 - Swim
    5.0
    W2 Workout 1 - 80%
    W2 Workout 1 - 80%
    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
    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!
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    /images/landing/features/reminders.pngframe
    Reminders
    Set workout reminders to stay on track!
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    About Jake House

    Lifter | Athlete | Father

    As a lifelong athlete with over 10 years of experience in the weight room, I created this page to allow you to follow along with the training programs I run. A big part of my fitness journey has been creating sustainable and achievable fitness goals for people with busy lives, family obligations and hobbies outside of the gym. You do not need the gym to be your sole focus in life to run my programs, they are all designed to make strength and fitness a lifelong pursuit, not just a quick-turn goal.

    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: Jake 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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