Name: Playbook - Judd Lienhard - W3/D1 W3/D1 Upper
Uploaded: 2025-11-20T14:14:37.123Z
Duration: 55 min
Description: W3/D1 W3/D1 Upper

Carter

Breanne

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

Joey

Matt

I feel I’m stronger in some areas and still improving in others. Once I feel strong I’m humbled by another workout. Great stuff RB. RFFR.

Nate

Maria

Micah

Jordan

Things to watch out for during form. And why we do each exercise

eddie

Andrew

Alejandro

Roni

Theresa

I am not a boring workout guy, but I got it in. Big dad ahead!

Rick Smith

Dale

Dewey

John

Siawash

Matthew

HECTOR

This one made me question my life choices

Brian

Devin miller

Have to tell people now I’m not on steroids, I’m just on MASS Method

Brett Boyer

Since starting this program, I get asked lifting advice at the gym. I just refer them this way

Jayden

Really felt the abs and gluts helping the arms on this one very nice

Cole Otto

One of my favorite workouts so far. So good

Garrett

Chins with a pause instead of curls at the end. Just needed to elevate my perspective you know?!

Jeff

Absolute crazy pump after this one, love it 💪🏻

Johannes

Alex

Eduardo

Luke

Simon

Dusty

Lorenzo

Eddy

R1VAL

Tammy

Nick

Kara McGuire

Christina

Carson

Jean-François (JF)

Let’s just establish that finishing that in 33m has me smoked AF.

Ange

Just what I needed! 

Nothing clears the head quite like a brutal session!

Gavin

Andy

David

1. 1-Minute Pushup: 1 set
2. Split Stance Knee Braced Band Rotations:  2 x 8
3. SUPERSET
    - Close Grip Yoga Block Bench Press: 4 x 6
    - Barbell Pendlay Rows: 4 x 6
4. SUPERSET
    - Single Arm DB Clean to Overhead Press: 3 x 6
    - Single Arm DB Rows: 3 x 8
5. Modified Ring Dips: 3 x 12
6. SUPERSET
    - Band Pushups: 3 x 13
    - Band Pulldowns to V Ups: 3 x 12
7. SUPERSET
    - Unsupported DB Curls: 3 x 8
    - Banded Tricep Extensions: 3 x 10

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 band half way through on a single handle attachment connection to a seated row
- Place your outside hand through both ends of the band and then grab the band
- Assume a split stance with your inside knee wedged against the seated row seat

Action
- Let the band stretch your torso in the direction of the cable stack
- Drive your knee hard into the seat 
- Pull the band across your body, assisting with the other hand, until your shoulders are square
- Do both sides
- Both sides done once is one set

Split Stance Knee Braced Band Rotations

- Close Grip Yoga Block Bench Press: 4 x 6
- Barbell Pendlay Rows: 4 x 6

Setup
- Place a yoga block or other flat stable object two to three inches tall on your chest
- Grab the bar with an inside the shoulder geip width

Action 
- Lower the bar slowly to your chest, resting it on the yoga block
- Explosively press upwards

Close Grip Block Bench Press

- Bend forward at the hips until your back is parallel to the floor
- Grasp the bar just outside shoulder width apart
- Brace your core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor

Barbell Pendlay Row

Superset

Single Arm DB Clean to Overhead Press 3 x 6
Single Arm DB Rows 3 x 8

Setup 
- Grab a moderately heavy db 
- Assume a staggered athletic stance

Action
- Hold the db in between your legs at knee height with a hinge hinge
- Explode up with your hips driving your elbow high 
- Shoulder the db with your palm facing your chest
- Using your legs and shoulders drive the db overhead, rotating it to palm facing sideways
- Use your outside leg for the press up
- Lower it slowly back to your shoulder and then flip your hand down with your elbow high to lower it to your knees
- Do each side

Single Arm DB Clean to Overhead Press

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single Arm Dumbbell Row

Setup 
- Set the rings at about chest height
- Place a bench about two feet behind the rings
- Place your toes on the bench and a hand in each ring

Action
- Lean forward and lower yourself as far down as you can go using your legs for help
- Let your knees bend
- Go slow and pause at the bottom

Modified Ring Dips

Band Pushups 3 x 13
Band Pulldowns to V Ups 3 x 12

Setup
- Place a band over your mid back
- Run the band under your elbows 
- You don’t have to you push-up bars or DBs but you can if your wrists bother you 

Action
- Slowly lower your chest
- Keep your abs and glutes tight 
- Drive the middle of your back up high on the way up trying to “turtle back” while keeping your chest pointed down

Band Pushups

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

Unsupported DB Curls 3 x 8
Banded Tricep Extensions 3 x 10

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

W3/D1 W3/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.

Nagendra Vellanki

Michal

W1/D2 W1/D2 Linear Speed/Power

Filip

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

W2/D1 W2/D1 Upper

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

Adam

W2/D4 W2/D4 Agility/METCON

Landmine fly push ups a new one on me
Fun

Rachel

W2/D5 W2/D5 Total Body

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.

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!!!!

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

W3/D1 W3/D1 Upper

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