Name: Playbook - Judd Lienhard - W2/D1 W2/D1 Upper
Uploaded: 2025-11-20T14:14:37.102Z
Duration: 55 min
Description: W2/D1 W2/D1 Upper

Filip

Nagendra Vellanki

Lorenzo

Daniel

Derrick

Jordan Diede

Absolutely fantastic session. I’m consistently amazed by your ability to take it to the next level.

Rohan

Maria

Kris

Rick Smith

Dale

Fun, some interesting movements. A bit on the easier side compared to some of your workouts but that’s ok too sometimes

John

Wow, the lat pull and overhead press had me hootin’ and hollerin’😳🥵🥵🥵

Christina

Evette

Bryn

Emily

Alex

Esteban

Luke

Loved the workout. Great challenge from a typical day in the gym.

Ray Carman

I wasn't going to do a workout today, but then I saw 1 minutes
 push ups. F that I'm in! Ha ha Love the change up in these sessions.

Nick

Simon

Trentan Rosier

Chris

Dusty

Jim Thompson

I don’t have cables in my garage gym so I have to improvise on some of the exercises.

christopher

Rudy

Again, another solid workout! Absolutely loving the program so far. You are a beast Judd and I can see why you look the way you do after a week of your programming. The 1 min push up was a great warmup for the chest and delts! Excited for what tomorrow will  bring

Michael

Loved those half kneeling db overhead push/pull downs!

Bruce

Christopher

Could be harder.    Had to substitute bands for cables.  Why no pullups?

Ashton

Awesome!!! I didn’t think I could do the 1 minute pushup- it actually was amazing! Might be my new favorite way of waking up my whole body; so good!!!

No more regular bench press please. I started this program because I wanted to find pain free but effective alternatives to regurall barbell movements.

Juri

Absolutely phenomenal upper day. The struggle is a new staple for me. As well as the lean back hammers, love the setup creating an opportunity for the upper pecs to work as stabilizers. Yet another comprehensive session sir. 🫡

Dylan

Nicolas

To quote Monty python, I’m not dead yet

Lance

Carson

Gustavo

Matt Pappas

Fast and efficient. Feeling pumped! Once again all🔥 5/5

Jean-François (JF)

1. 1 minute pushup: 1 
2. The Struggle: 2 x 6
3. Half Kneeling Cable Rear Delt Floor Sweeper: 2 x 8

4. Superset
    - Flat Bench Press: 3 x 8
    - Kettlebell Gorilla Rows: 3 x 8

5. Superset
    - Half Kneeling Single Arm DB Overhead Press: 3 x 10
    - Kneeling Single Arm Band Lateral Raises: 3 x 12

6. Band Rotational Front Raises: 3 x 6

7. Superset
    - Banded Chest Supported Cable Pushdowns: 3 x 10
    - Lean Back Hammer Curls: 3 x 8

Action 
- Using a standard pushup position squeeze your glutes, draw your core in and start to slowly descend over 30 seconds, trying to “pinch the ground together 
- Hold the bottom position for 10 seconds
- Take 20 seconds to come up
- Take shallow, slow, controlled breaths

1 Minute Pushup

Setup
- Run a medium to thick band through a single handle cable attachment, half the band on each side
- Set the handle at waist height 
- Set the weight so once the band stretches the weight will move to make it challenging but doable 
- Put your outside hand through both ends of the band and grab the band
- Back away from the stack three to four feet
- Face the cable stack with a shoulder width stance 

Action 
- Let the weight of the stack pull your shoulder forward and sink your outside knee to the ground
- Let your back round and your shoulder blade move forward
- Let your thumb rotate downwards
- Pull hard, driving through your front foot, rotating your hand outwards, flattening your back, pulling your shoulder blade back until your hand is by your side
- Place your inside hand on top of the pull hand 
- Get your inside foot in a good position to keep driving and press hard, continuing in the direction of the row
- Return the same way
- Do both sides
- Both sides once is one set

The Struggle

Setup
- Attach a single handle to a cable stack with light weight and set it high
- Take a knee with the inside foot out to the side and wedged into the ground about three feet from the weight column
- Grab the handle with an underhand grip

Action
- Let the weight pull your outside shoulder across your body and up until you feel a very good stretch 
- Then drive the handle straight down to the ground next to your inside ankle
- Then try to “sweep” the ground with it, keeping your chest pointed sideways
- Try to pull the weight as far behind your outside knee as possible 
- Do each side
- Each side once is one set

Half Kneeling Cable Rear Delt Floor Sweeper

- Bench Press 3 x 8
- Kettlebell Gorilla Rows 3 x 8

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat Bench Press

- Stand with wide stance and your hands on kettlebells
- One arm at a time pull the kettlebell off the ground
- Engage your lat as you pull up 
- Keep core activated
- Let your thumbs face backwards at the bottom and rotate them as you pull

Kettlebell Gorilla Rows

Superset

- Half Kneeling Single Arm DB Overhead Press 3 x 10
- Kneeling Single Arm Band Lateral Raises 3 x 12

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
- Loop a thin band around itself, anchored to a secure and sturdy table leg
- Take a knee with the near side knee down and the far side leg out to the side for support
- Place the far hand through the band
- Place the near side hand in the table so it doesn’t move

Action 
- Pull the band straight out to the side
- Return slowly but don’t let slack develop in the band
- Do both sides

Kneeling Single Arm Band Lateral Raises

Setup
- Loop a medium band through the handle on a cable stack 
- Set the weight so it moves when the band tightens to the point you can no longer stretch the band
- Face away from the cable stack and slightly off to one side with your feet close together 
- Put one hand through each side of the band, arms straight 

Action 
- While keeping the hips facing away, allow the weight to rotate your shoulders 
- Then drive your shoulder while raising the weight in front of you

Banded Rotational Front Raises

Banded Chest Supported Cable Pushdowns 3 x 10
Lean Back Hammer Curls 3 x 8

Setup
- Run a medium to thick band through a single handle cable attachment that’s set high
- Half the band should stick out each side 
- Place an incline bench two or three feet from the cable stack on a high incline 
- Put enough weight on the cable stack to make it challenging but doable
- Lean your chest against the seat back and place one hand through each end of the band with your palms open
- Keep your elbows at a 90 degree angle to your torso
- Extend your elbows until your arms are straight and then drive the entire arm back towards the torso
- Hold the squeeze for one second and then return to the start position under control

Banded Chest Supported Cable Pushdowns

Setup
- Sit on a low ledge or box about 1 foot off the ground with straight legs 
- Lean back at 45 degrees
- Let the dumbbells rest on the front edge of the ledge or box with your thumbs pointed up

Action 
- Curl one dumbbell at a time letting it return under control to the edge of the step
- Keep your abs engaged 
- Each arm once is one rep

Lean Back Hammer Curls

W2/D1 W2/D1 Upper

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.

Michal

W1/D2 W1/D2 Linear Speed/Power

Carter

W1/D3 W1/D3 Legs

Burnt and feeling so dam good after this one.

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.

Joe Wright

W1/D5 W1/D5 Total Body

Joey

Giancarlo

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

Rachel

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

Kalle

W3/D4 W3/D4 Agility/METCON

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

Matt

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

W2/D1 W2/D1 Upper

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