Name: Playbook - Judd Lienhard - W1/D1 W1/D1 Upper
Uploaded: 2025-11-20T14:14:37.079Z
Duration: 55 min
Description: W1/D1 W1/D1 Upper

Interesting and unusually movements . I needed some variations  but over all...great !!

Kfir

Andrew Ager

Audi

Great athletic workout. Missing little more weights but lets see since kore weeks are going to come

Filio

Tough as! 

Had my daughter on Wednesday and a ripper of a session to get back into the break

Matt

Starting strength after the Og mass method and this is just amazing on day one.

Nagendra Vellanki

I am liking the non-traditional approach. Getting in tune with it is more difficult than I thought

Chris

Great,now I know the moves next time heavier and harder!

Breanne

I forgot my watch- killer workout didn’t “count!”

Rachel

Awesome stuff. Trying to stay athletic in my 40s

Evan

Michal

Anthony

Great workout, I thought I was advanced and these workouts would be too easy. I was wrong and was humbled quickly. Great change of movements. Highly recommend.

Eric

Joe Wright

Joey

Mikko

Callum

Ronny

Interesting, like nothing I’ve done before 👍🏻💪🏼😅

Daniel

Jennifer

Great change up to the og weights. More functionality and core strength. Dig it.

Mark

Awesome stuff became a fan of the ig page through a friend sharing content. I played college baseball and currently train baseball players really think alot of the things you are promoting such as heavier rotational work good sprint training and more functional full body system lifts are missing in that field. Even though today was upper dominant felt how every lift incorporated a full body movement looking forward to keeping going with the program!

I felt like I hit everything in a new way. Was fun. Can’t wait to see how heavy I can do these.

Giancarlo

Maria

Jason

Micah

Darren Watson

Dario

eddie

Kalle

Only did sets of each but the whole body is activated in every single exercise. I feel core activation through everything. Its forced.

Rich

Feelin the burn. It’s been a few weeks since I last worked out. It feels good. 💪🏻🦾

Steven

Zeno

Ryan

Great workout! About halfway through the band set I looked at the video again to realise the ones in your gym were much longer than the ones in mine. Good way to get stronger 🤣

Roni

Very interesting to move my body in other angles than usual. Good workout

Michele

Tanner

Omar Moreno

Was good! Really feeling shoulders and arms
Gotta get back to knowing my weights

Simon

Bryan

Tough workout. Took 2 weeks off for vacation...lol

Rick Smith

Great workout, a definite step up from the mass method program I just finished.  Can easily see how those were just the prep work needed for this program.

Dale

1. Hip Stacked Cable Downward Chops: 2 x 8
2. Half Kneeling Cross Body Cable Pulls: 2 x 8

3. Superset
    - Walking DB Alternate High Pulls: 3 x 8
    - Unsupported Alternate DB Press: 3 x 8

4. Superset
    - Dips To Straight Leg Lift: 3 x 8
    - Band Pulldowns to V-Up: 3 x 8

5. Circuit
    - Band Archer Shoulder Laterals: 3 x 10
    - Alternating Band Front Raise: 3 x 10
    - Alternating Band Rear Delt Pulls: 3 x 10

6. Superset
    - Unsupported DB Curls: 3 x 8
    - Banded Tricep Extensions: 3 x 12

Setup 
- Using a medium load on the cable stack, set the attachment high and connect a short straight bar to it 
- Face sideways and grab the bar with your outside hand over and your inside hand under
- Back away from the stack about three feet
- Squat down with one hip over your ankle and the over foot slightly behind and out to the side
- Dig your inside toe into the ground and rotate your foot inwards, wedging it into the ground

Action 
- Let the weight stretch your upper body towards the stack and let your shoulders turn, leaning away from the weight 
- Then forcefully drive the bar down and across your body until it’s directly under your hip
- Do each side
- Each side done once is one set

Hip Stacked Cable Downward Chops

Setup
- Attach a short straight bar to the cable stack and set it at mid torso height
- Grab the handle with your outside hand over and your inside hand under and face sideways 
- Back away three feet and move forward one foot
- Take a knee with your outside knee up and forward and your inside leg far out to the side and slightly behind you
- Wedge the toe of the inside leg into the ground and rotate it inward

Action
- Let the weight pull your shoulders toward the stack 
- Then drive the inside foot into the ground and rotate the bar across your body at shoulder height until your shoulders are square and your arms are point straight ahead
- Do each side
- Each side done once is one set

Half Kneeling Cross Body Cable Pulls

- Walking DB Alternate High Pulls 2 x 8
- Unsupported Alternate DB Press 2 x 8

Setup
- Grab two fairly heavy dumbells

Action 
- Take a small step forward with one leg, 
- With the other arm dip the shoulder forward and down and then powerfully pull the db up to chest height leading with the elbow
- Alternate sides
- Do 8 total steps forward and 6 backwards 
- There and back is one set
- Each arm once is one rep

Walking DB Alternate High Pulls

Setup
- Lay across a bench or box about two feet high
- Extend two moderate weight dumbells up toward the ceiling

Action
- Alternate pressing them while keeping the glutes engaged
- Each arm once is one rep

Unsupported Alternate Dumbbell Press

Superset

- Dips To Straight Leg Lift 2 x 8
- Band Pulldowns To V-Up 2 x 8

- Lean forward into the dip, letting your knees go back
- Press up forcefully while using your abs and Lats to bring your legs forward and butt under you

Dips To Straight Leg Lift

Setup
- Run a medium to thick band halfway through a single handle attachment on the cable stack, place the setting high
- Choose a weight that allows you to keep pulling to a full range of motion
- Put one hand through each end of the band and then grab the band with that hand
- Face away from the cable stack, scoot out about two feet and sit down with straight legs 

Action
- Lean back and row the band to you
- Then raise your legs to make a v shape 
- Hold for a two count 
- Then slowly let your arms extend and feet lower

Band Pulldowns To V-Up

- Band Archer Shoulder Laterals 3 x 10
- Alternating Band Front Raise 3 x 10
- Alternating Band Rear Delt Pulls 3 x 10

Setup 
- Stand on a thin to medium band with a shoulder width stance
- Twist the band once so it makes an X
- Put your fingers through the band, leaving your thumb out. The band should be on top of your hand.

Action
- Raise one arm straight out to the side while raising the other hand to the middle of your body, keeping both elbows up 
- Lower under control and repeat on the other side
- Both arms up and down is one rep

Band Archer Shoulder Laterals

Setup
- Stand on a thin to medium band

Action
- Hold with one hand and raise the band in front of you to shoulder height 
- Turn your palm down at the top and hold
- Lift the other hand and which the tension to it 
- Lower that arm under control and then repeat
- Both arms up and down equal one rep

Alternating Band Front Raise

Setup
- Grab one side of a thin to medium band with an overhand grip 
- The closer your hands are  the more resistance you will have

Action
- Raise both hands in front of you and keep tension on the band between your hands
- Hold one arm firm at shoulder height and pull down and back towards your mid torso with your other hand, keeping your arm mostly straight 
- Each arm there and back is one rep

Alternating Band Rear Delt Pulls

Circuit

- Unsupported DB Curls 3x 8
- Banded Tricep Extensions 3 x 12

Setup
- Lean against a bench with your shoulder blades
- Bend your knees and drive your heels into the ground 
- Use a light to moderate dumbbell 

Action
- Let your arms slowly extend down while keeping your elbows aways from your sides
- Let your butt sink until the dumbbells rest on the ground 
- Curl the dumbbells while driving your butt away from the ground with your heels
- At the top hold and then continue to raise your elbows until the are even with your chin

Unsupported DB Curls

Setup 
- Set the weight so it moves when you can no longer stretch the band 
- Place one hand through each end of the band

Action 
- Lean forward slightly with your feet close together 
- Tension should still be on the band 
- Then, leaving the elbows by your side, drive the hands down and away, 
- Once your arms are fully extended then continue moving your elbows back

Banded Tricep Extensions

W1/D1 W1/D1 Upper

Marco

Philip

Program Intro - Watch this first

The jumping proves challenging (in my 60s) yet feels sooooo necessary to achieve with good form, as is the speed. Loving this app, Judd, and all the creative pairings. ❤️

Holly

Wow wow and wow.  This stuff is so good I feel like a new human being.

W1/D2 W1/D2 Linear Speed/Power

Filip

Carter

W1/D3 W1/D3 Legs

Burnt and feeling so dam good after this one.

Lorenzo

simon

W1/D4 W1/D4 Agility/METCON

This is equivalent to a speed day but for strength.  Dam I feel good!

Awesome work out it test you I’m 53 yrs old and love it.I’m a former power lifter but love this kind of workout.

W1/D5 W1/D5 Total Body

W2/D1 W2/D1 Upper

Oh my goodness, that was another fun workout! Thank you!!! It’s so nice to be able to do it at home too, save time and gas

W2/D2 W2/D2 Linear Speed/Power

Rico

W2/D3 W2/D3 Legs

I couldn’t do the jump over the box I was hesitant. I just did the regular jump with lateral jump

Andrew

Adam

W2/D4 W2/D4 Agility/METCON

Landmine fly push ups a new one on me
Fun

Eduardo

W2/D5 W2/D5 Total Body

That’s a long one, but the strength building is insane!

W3/D1 W3/D1 Upper

Excellent structure. The movement layout felt very intentional as usual. I felt completely prepared to sprint at the end of the workout!

Blake

Killing me smalls! But is all to the good 😎 ✌🏻

W3/D2 W3/D2 Linear Speed/Power

Felt really good with this one, the previous weeks really prepared me for gains on this one!

Frances

Oh my goodness the trap bar jump squat was something else, great challenge and the based sissy squat… what a BURN!!! Thank you Judd!!

W3/D3 W3/D3 Legs

This is my second consecutive program following MM and every freakin’ time I’m impressed and pleasantly surprised at how challenging this agility days are. I’ve never felt more progress in my personal fitness journey more than I have listening, following, and now implementing what Judd teaches. 

One thing I do want to get a grasps on is the rep scheme and how to best calculate the desired reps from Judd’s POV. I’ve listened to Judd on several podcasts and I know he doesn’t necessarily count reps, but for me when I “graduate” from Judd’s programming and construct my own workouts a year from now I want to have realistic expectations on designing my own. I’m all for trial and error, but I’d like to see maybe some additional instruction/tips for those of us trying to be self sufficient once we move on.

matthew smith

W3/D4 W3/D4 Agility/METCON

Really enjoyed this workout! Loving the different movements and exercises.

Solid workout as usual. Had a guy come up mid-workout to ask about a movement pattern I was doing - happily referred him to Judd’s programming. 

The app leaves something to be desired however. For one thing, the rest timer only works intermittently. For several exercises it didn’t come on at all and there seemed to be no way to manually enable it. For the final rowing exercise, the instructions recommend a two minute rest, however only a 30 second timer actually starts when you complete the exercise and you have no way to manually adjust that to the correct time. 

Recommend pushing that product feedback to the dev team.

Jeshua

W3/D5 W3/D5 Total Body

Tony

The best upper body day set! No matter what the day may primarily focus on, this program always incorporates different aspects of your full body. Always engaging 100% of your body. This program along with MM is the best embodiment and representation of the phrase “stay ready so you don’t have to get ready”.

W4/D1 W4/D1 Upper

Simple, yet deceivingly challenging when properly executing the movements. I love these conditioning and agility days. I feel challenged yet rested in between my upper and lower body workout days.

I did W4D1 & D2 back to back. Kicked my asss!!!!

Jordan

W4/D2 W4/D2 Linear Speed/Power

W4/D3 W4/D3 Legs

The built in agility days are deceiving. From the surface they look like calm waters, but still waters run deep 🤣

I combined D5&D4 together! That was insane! Loved it though.

I combined D5&D4 together that was something else!!!

W4/D4 W4/D4 Agility/METCON

That was fun and challenging esp the last superset tap shoulders pushups to hold lat pulldown

W1/D1 W1/D1 Upper

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