Name: Playbook - Jeremy Scott - W1/D1
Uploaded: 2025-03-09T03:26:16.389Z
Duration: 45 min
Description: W1/D1

Mike

Jeff Ryan

Amanda Jordan

Starting back after time off. Great workout!

Marcus Rush

Super challenging! Pull-ups are always a challenge for me. I used the TRX for this one & did it- not pretty but got it done.

Bonnie Simmons

Is there a section for alternative moves for injury or lack of equipment please

Trish

I love the full body flow in this program. I always find myself coming back to it 👊

I always have trouble knowing if I am doing the dumbell dead lifts correctly. My back always feels a little sore after..

Jesus

Made it work in the hotel gym. Handy circuit to earn the buffalo wings. Thanks for the work

John

It was awesome.  A bit challenging since I am out of shape!

Wendy

Starting 30 days DB today. Substituted push-ups for pull-ups at home.

Samuel

Awhile didn’t workout. A little bit slower than before. But great

Irma

Kerry

Appreciate you. Day 1. Need to keep going.

Chris Scott

Jordan

Great workout. Looking forward to seeing the progress.

Paul Ochenrider

Great workout but need an alternate exercise for the pull-ups…. Don’t have access to a pull up bar on the road or home.

Jay Smith

Cathy Fassero

Great. Easy Flow. I need to find an alternate move for the pull-ups at home. Thx!

Joseph

Awesome workout! Did this and a 20 minute power bike ride on an indoor bike while I’m away from home

Caleb

Great workout.  Looking forward to this program.

Kenin

1st day back after 3 months off.This was a good first day.

Aliya Miller

Nice to hit the hotel gym and not have to think about my workout plan…just pulled up the app and ready to go. 👍🏾

Greg

Nice start to the programme. Can feel this is going to get spicy

Paul Smith

Jeremy … I love the apps rest timer button and rep tracker. No more using pebbles or pencils to keep count of the reps! Easy to keep track and finish on time. 
I am wondering what is the alternate workout to the weighted pull-ups? Thanks again!

Melanie

Great introduction to your program.  First one!

David

Rodrigo

Brian

Great workout, would be awesome to have a way to track the weights used for future reference

Great, just what I needed to end the night. 

Thanks!

Amanda

Loved it! I work out at home and don’t have access to a pull-up bar but will sub with pull-overs in its place for now!

Ciara

colleen

Chose the at home dumbbell routine. 
Awesome!! 
Exactly what I’m looking for! 👍🏻👍🏻💪🏻💪🏻

Alonso

Marcos

Great first workout , excited for the program

Erwan

Cory

April

Christopher

Bilel

Need to focus on leaning out and building more muscle. Excited to start this program.

Stacy

Used this as a hotel workout. DBs only up to 75 (pretty solid for a hotel) but got some good work in. I love that I can always find something in the app to give me structure if I’m away from home

Anthony

Sub: chin ups for inverted TRX rows so i could actually do the full 45 reps. Skull crusher = killer

Stacey

Day 1: Whole-Body 

1. DB Goblet Squats 
2. Incline DB Press
3. DB Deadlifts
4. Weight Vest Pull-Up
5. DB Hammer Curl
6. DB Skull Crushers

- Begin by holding a dumbbell vertically with both hands securely under the top part of the weight
- Assume a standing position with your feet roughly shoulder width apart
- Engage your core and keep your back straight
- Hinge at the hips, bend your knees and lower your glutes towards the floor
- When your hips are in line with your knees, pause for a moment and contract your quads and glutes to drive up to the starting position

4 x 12

DB Goblet Squats

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up, engaging your chest

3 x 8

DB Incline Bench Press

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

4 x 10

DB Deadlifts

- Wearing a weighed vest
- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

3 x 15

Weight Vest Pullups

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells (palms in) toward your shoulders 
- Pause at the top then lower under control

4 x 10

DB Standing Hammer Curls

- Lying down with your arms extended above the shoulders, a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend your arms up, contracting your triceps

4 x 10

DB Skull Crushers

W1/D1

This one gets me almost every time ☠️☠️

W1/D2

W1/D3

Eased into it. 4 rounds and pre/post stretching

That one absolutely kicks my a$$ every time 🫠 ☠️

W1/D4

Felt good on this one! More endurance and strength

W1/D5

Trained shoulders and arms today, worked up a sweat so it counts for cardio. 👍

Mark Walden

W1/D6

Great for a day after traveling…. Perfect timing .

Tracy

W1/D7

Did knee mobility apart from the workout. Will add this for some time.

W2/D1

W2/D2

Paired this with a Sunday Advanced MetCon. Loved it.

Stayed at 20lb dumbbells super rough on my left hand strength

W2/D3

W2/D4

Went up 5 lbs for first 4 sets of benches, 5 lbs for all of the single preachers. I feel wrung out after this one!

Went 5 solid rounds instead of my usual 4. Getting stronger as well! Love this program and the flow!

W2/D5

Did 35 minutes on the treadmill.   Got the sweat going.

W2/D6

W2/D7

Did supersets because of lack of time. Completed.

W3/D1

Set the clock for 20 minutes and went straight through for 3 rounds plus the 4th round of squats and swings.  Good workout!

W3/D2

Added in the 10-1 finisher with pushups and dips

W3/D3

Paired this with a Sunday metcon and my legs are dead.

3 rounds +100 pushup finisher. In between I did lots of stretching.

W3/D4

I have to break up my pull ups I can only do 5 in a row so hard for me im very light to

Who are we kidding?  I can’t do 15 chin-ups, but I did some and had major assistance with the rest.  Otherwise got through 5 rounds! 💪

Jeff Bagwell

W3/D5

W3/D6

W3/D7

Fun!  Did body weight for squats and scapular pulls/hanging for pull ups since I can’t do 15 much less with a vest!  Super sets instead of straight through, that’s how I like it.

Feeling stronger every week! I love the full body workout with this one.

Jannah

W4/D1

Body weight split squats are enough for me.  Did not use weight vest this time.  Reduced number or swings.  Got a good sweat going and breathing heavy regardless! 💪

W4/D2

Headache better did 25’s in all but two rounds

W4/D3

Leg day is a real barrier for me.  So I committed to 20 minutes instead of 40 and used lightest DBs I have (10 lbs).  Got it done, sweating ridiculously, and will live to fight another day.  Hope I can walk tomorrow.  May this encourage someone to try it even when they don’t want to. 💪

W4/D4

Only did 30 min 4 rounds. I definitely didn’t eat enough protein yesterday.

W4/D5

W4/D6

Jeremy was the one that introduced me to the importance of mobility 5 years ago, and my foam roller and I have a lot of miles in together now! Love coming back to these guides as refreshers and reminders, as there's ALWAYS something I've forgotten and man, it hurts so good. 👍🏻

W1/D1

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