Name: Playbook - Judd Lienhard - W1/D5 W1/D5 Total Body
Uploaded: 2025-11-20T14:14:37.097Z
Duration: 55 min
Description: W1/D5 W1/D5 Total Body

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

Nagendra Vellanki

Michal

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.

Joe Wright

Joey

Coming from a traditional bodybuilding background this type of training is kicking my arse… but lovin it

Daniel

Matt

Wyatt

I thought it was going to be easy lol and then it got harder 🤣 loved it

Giancarlo

Ending with push-up was rough, the last 5 were ugly. 😅

Rachel

Maria

I did a full squat complex right before this and was able to power through. Was really good rotationally. Notice that I’m not sore in week two from some of the out of the norm movements. READY TO CRUSH THE NEXT ONE!

Micah

Kalle

eddie

Ryan

The first half of this felt like a nice suboptimal way to finish the week. Then comes the second half 😂

Roni

On the road and in the morning. Start Saturday a little weird.

Rick Smith

James

Dale

Tanner

Irakiza

Loved the finishing combo….went until failure and I’m going to feel it for the next couple of days!!!

Dewey

Jack

Last superset was a burner. Great overall body workout

Siawash

Learning to adapt to the style of training. Overall it's fun and looks fun in the gym to do also.

Matthew

Josh

Alvaro

Last exercise is a killer burn. Great workout.

Andrew

Mike O’Rourke

WTF just happened! And that half-kneeling multi-superset combos were brutal. Looking forward to it again!

Brother.Joshua

Nick

Evette

Jayden

Rodolphe

Second round of the MASS Strength and I've already upped my numbers for most lifts/exercises

Alex

Had to finish at halfway point to make time for church. Silly Daylight Savings got me good.

Alisha

This seems, at first glance, to be an easy day. Use challenging loads and this is a brutal total body workout. Loved it but was happy to be done with it 😁

Good low impact work. First time in my life where I haven’t lifted heavy and seen great results.

Jordan Diede

Fantastic full body feeling. That last one is a killer. Triceps go seriously missing.

Went with shoulder taps on first round and forward arm raise on second set (like bird dogs) for lower traps on the finisher. Real nice, Clark. Real nice.

Jeff

Renato

The finisher - shoulder tap to lat hold…will be drinking from a straw today!! Not able to raise arms currently! Lets go!! 💪🏼

Ross

That was probably the most difficult one yet.

Luke

Rudy

Nikola

Eduardo

1. Assisted Squat Hold w/ Plie Turnouts: 2 x 6
2. Banded Palof Press with Turn Away: 2 x 5
3. The Crusher: 2 x 6

4. Superset
    - Bear Crawl Slam Ball Pushups: 2 x 8
    - Heavy Med Ball Rotational Slams: 2 x 8

5. Alternate Single Arm Swings to Cossack Lunge: 2 x 6
6. Kettlebell Squat Jump with Heel Touch:  2 x 10

7. Superset
    - Half Kneeling Cable Flys: 2 x 10
    - Cable Half Kneeling Rear Delts: 2 x 10

8. Superset
    - Half Kneeling Single Arm DB Overhead Press: 2 x 10
    - Hand Assisted Half Kneeling DB High Pulls: 2 x 10

9. Shoulder Tap Pushups and Kneeling Lat Hold Finisher: 2 x 24

Setup
- Hold on to a solid very object for balance
- Assume a shoulder width squat stance 

Action
- Slowly squat down to parallel 
- Turn your feet out
- Raise up onto your toes and rotate your knees forward
- Rotate them back out, slowly lower your heels, stand back up and start over

Assisted Squat Holds with Plie Turnouts

Setup
- Loop a band around itself on a secure anchor point at chest level
- Face sideways and far enough away to venerate tension in the band
- Assume a wider stance than shoulder width stance
- Go into a quarter squat position

Action
- Brace your core and press the band straight away from your chest until your arms are nearly straight 
- Hold for one second 
- Then turn your chest away from the hand without moving the hand 
- Hold again for one second before returning to square

Banded Palof Press to Turn Away

Posture
- Start in an athletic stance with feet slightly wider than shoulder width
- Keep your butt is down and back with a flat back

Action
- Pull hard with the arm that is holding the band
- When the pull arm has reached full range of motion grab the band with the other hand
- Keep that elbow high and stacked
- Use your upper body strength and abs to drive that hand towards the far ankle
- Continue to pull with other arm and rotate the upper body driving that elbow up

The Crusher

- Bear Crawl Slam Ball Pushups 2 x 8
- Heavy Med Ball Rotational Slams 2 x 8

Setup
- Squeeze a slam ball at the 10 o’clock and 2 o’clock positions
- Assume the bear crawl position 

Action
- Lower yourself down and forward under control until your knees are almost on the ground
- Push back to the start position

Bear Crawl Slam Ball Pushups

Setup
- Establish a good base of support

Action
- Turn your shoulders and extend your hips fully as you bring the ball over head
- Rotate your shoulders back to neutral as you drive the ball into the ground

Heavy Med Ball Rotational Slams

Superset

- Assume a wide stance
- Swing the kettlebell between the legs, letting the thumb face towards the rear
- Load your glutes during the swing
- Explode forward rotating the thumb 
 and switch hands at the top of the swing 
- On the next swing continue into the cradle position 
- Lower into a slow Cossacks squat position 
- Return to the neutral position and repeat

Alternate Kettlebell Single Arm Swings  to Cossack Squats

Setup 
- Grab the kettlebell by the horns 
- Assume a slightly wider than shoulder width stance

Action 
- With a flat back squat down
- Then jump up and bring your feet together at the top
- Hop and jump back down into the bottom of the squat and repeat

Kettlebell Squat Jump with Heel Touch

- Half Kneeling Cable Flys 2 x 10
- Cable Half Kneeling Rear Delts 2 x 10

Setup
- Put a single handle attachment in a cable stack 
- Place the handle high
- Take a knee with your outside knee up and forward
- Grab the handle 
- Lower your chest to your knee and wrap your arm around the outside knee

Action
- Let the weight stretch your inside pec out
- Squeeze your knee with your outside arm and pull the weight to your ankle with a straight arm
- Control the weight on the eccentric 
- Do each side
- Each side once is one set

Half Kneeling Cable Flys

Setup
- Set the cable stack at waist height
- Attach a rope and pull it through until one end is all the way out
- Back away three feet and then back up three feet
- Take a knee with your inside knee forward

Action
- Sit back and let the weight pull your arm forward and across your body 
- Then, keeping your arm straight, pull the weight out and back, driving your hand down towards your waist
- As you do this let your hips come forward until your knee is over your ankle
- Do each side
- Each side once is one set

Cable Half Kneeling Cross Body Rear Delts

Half Kneeling Single Arm DB Overhead Press 2 x 10
Half Kneeling Hand Assisted DB High Pulls 2 x 10

Setup
- Loop a medium to thick band around itself in a secure anchor point that’s high enough so that when you are kneeling and your arm is extended there is still tension in the band
- Put one hand through the end of the band and grab it
- Take a knee, with the knee of the free hand on the ground
- Hold a moderate weight dumbbell at shoulder height with the other hand

Action
- Pull the band until the elbow is by your side
- Press the dumbbell over your head and then lower it back under control 
- Then extend the other arm and pull again, before pressing 
- Do each side

Half Kneeling Single Arm DB Overhead Press

Setup
- Set a weighted barbell or other support about waist height
- Assume half kneeling position about two feet from the bar
- The down knee is behind the hip bone

Action
- Pull the dumbell forcefully upward, leading with the elbow in an arch back towards your chest
- Use your hips and other arm to assist
- Return the same way back towards the back knee
- Do each side
- Both sides count as one set

Hand Assisted Half Kneeling DB High Pulls

Setup
- Run a medium band through a single handle cable attachment until half the band hangs from each side
- Set it high enough so the end of the band is at shoulder height 
- Assume the push-up position facing the band about two feet from the cable stack

Action
- Perform 6 total shoulder tap pushups using a fast and powerful speed 
- Then quickly assume the tall kneeling position and pull the band down with straight arms, holding rhetorical tension for ten seconds
- Then repeat the pushups
- Do this four total times for a total of 24 reps

Shoulder Tap Pushup and Kneeling Lat Hold Finisher

W1/D5 W1/D5 Total Body

Marco

Philip

Program Intro - Watch this first

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

Kfir

Andrew Ager

Audi

W1/D1 W1/D1 Upper

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

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

Adam

W2/D4 W2/D4 Agility/METCON

Landmine fly push ups a new one on me
Fun

W2/D5 W2/D5 Total Body

Breanne

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

Mikko

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

Ronny

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

W1/D5 W1/D5 Total Body

Community

More workouts from Judd Lienhard