Swae Fit (Beginners): Vol 1

Swae Fit (Beginners): Vol 1

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6-Week Beginner Strength and Hypertrophy Program Embarking on your fitness journey doesn’t mean you need to be coddled. I believe beginners thrive when they are challenged, supported, and encouraged to push past their limits. This 6-week program is designed to help you build a strong foundation of strength and muscle while inspiring confidence and discipline to keep progressing. You’ll train 4 days a week, focusing on effective, purposeful sessions: • 1 Full Body Strength Day: Focus on compound lifts to develop overall strength, stability, and control. • Upper Body Push Day: Build upper body strength and muscle in your chest, shoulders, and triceps. • 1 Pull Day: Strengthen your back, biceps, and pulling power while improving posture and upper body balance. • Lower Body Day: Target your legs, glutes, and core with exercises designed to improve power and functionality. This program combines foundational strength training with functional movement patterns and endurance to help you feel strong, move better, and build muscle. It’s beginner-friendly but not easy—you’ll be challenged in every session to push beyond what you think you can do. Whether you’re just starting out or getting serious about fitness, this program will set you on the path to progress and results. Are you ready to commit to the next 6 weeks and become the best version of yourself? Let’s get started!

Goal:
Gain Muscle
Weight lifting, Lower Body, Upper Body, Legs
6 weeks program
Level:
Beginner
Goal:
Gain Muscle
Weight lifting, Lower Body, Upper Body, Legs
6 weeks program
Level:
Beginner

Workouts

Warmups
Warmups
5.0
1
- Fullbody Strength
- Fullbody Strength
5.0
- Push
- Push
5.0
- Rest
- Rest
5.0
- Legs
- Legs
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!
Video Workouts
Easy-to-follow videos for every workout in the app
Tracking
Track your progress and share it to Instagram
Streaks
Make sure you stay on track with your goals
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Community
Connect with supportive, real people
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/images/landing/features/reminders.pngframe
Reminders
Set workout reminders to stay on track!
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About Coach Swae (Jose)

Strength & Performance Coach

My name José but my friends call me Swae. I am an AZ native who lives for a passion for being healthy and fit. My journey started from being young and participating in sports, to getting older and wanting to help people feel strong and confident in the body and their physical capabilities.

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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