Name: Playbook - Judd Lienhard - W3/D5 W3/D5 Total Body
Uploaded: 2024-11-12T16:22:13.807Z
Duration: 55 min
Description: W3/D5 W3/D5 Total Body

Awesome full body workout. Some burners in there!

Evette

Brother.Joshua

Excellent. Kept the heart rate up throughout the workout. Love total body workouts where you actually have to use your entire body for specific exercises

Esteban

Rodolphe

Jeff

Jenna

Alex

Eduardo

Simon

Bill

Dusty

Calvin

Chris

christopher

Jean-François (JF)

John Russo

Christina

By far, one of the most scintillating and awesome workouts I've done in this program 

I'm not able to stand now and it's tells a lot about this monster full body workout

Kazim

Logo push up/db clean to goblet squat superset taxed the hell out of me. Also had to sub the rower for a cable row at the end. Still killer

Dylan

Without a doubt, a TOTAL BODY WORKOUT.
really enjoyed this one 5/5

Can’t get past 247m on the row but I’m consistent within 5m each set.

I thought I was gonna whip this thing’s ass. Right up until that super set with the push-ups. Now I’m calling it Short cause I gotta get back to work. Wow.

Mathiaas Stewart

That circus DB like move took me back, thanks man. 🤘🏻

Ange

Nice new moves!

Strength rocketing up! 

Love it!

Gavin

David

Matthew Robinson

Shane

Jesse Morrell

Adam

Whitney Asher

Ollie Dixon

Tough one today. Have a pinched nerve in my shoulder, which goes into my bicep so some movements couldn't be done. Adjusted and conquered!

Shawn

Daniel

1. Half Kneeling Rotational Chop Flow: 2 x 10
2. Ring Row to Twist: 2 x 8
3. Walking KB High Pull Coils: 2 x 8
4. Dumbbell Shoulder Cleans: 2 x 6
5. SUPERSET
    - Goblet Clean to Squats: 3 x 6
    - Plyo Push-Ups to Cross Knee Jump: 3 x 6
6. SUPERSET
    - Deficit Step Ups: 3 x 8
    - Half Kneeling Single Arm DB Overhead Press: 3 x 8
7. Alternate Side Rowing: 4 x 30 seconds

Setup
- Run the band through a handle on a cable stack 
- Use a medium to thick band
- Run your far hand through other ends of the band and then grab the band with that hand 
- Place your other hand on top of that hand
- Take a knee facing sideways to the cable stack
- The far side knee should be down
- Place the near side knee far out to the side for leverage 

Action 
- Pressing hard with the near side knee drive the band powerfully across your body with your arms straight and parallel to the ground until it is even with your face for 6 reps
- Then dip the shoulder as low to the ground as you can and let the bands pull your hands towards the stack
- Then, with straight arms, drive both hands toward the down knee

Half Kneeling Rotational Chop Flow

Setup
- Lay under a ring that is just past arm’s reach off the ground
- Straighten your inside leg and bend your outside leg
- Grab the handle with your inside hand and place your other hand on top

Action
- Pull your chest to the ring hard, using your inside leg for help
- Then smoothly rotate inward and push down hard with your outside hand until your inside elbow points at the ground and your outside elbow points at the ceiling
- Do both sides
- Each side done once is one rep

Ring Row to Twist

Setup
- Hold a moderately heavy kettlebell by one hip with that same leg forward

Action
- Step forward forcefully
- Drive your elbows up and pull the kettlebell across your body, finishing by the other hip which the opposite shoulder facing forward 
- Every two steps is one rep
- Do 4 steps forward and 4 backwards twice

Walking Kettlebell High Pull Coils

Setup
- Grab a fairly heavy dumbbell with both hands
- Assume an athletic deadlift stance

Action
- Using your hips, jump the weight up to the shoulder of the hand that you grabbed the dumbbell with first in one fluid motion
- Flip the db as you jump it up do it rests vertically in your shoulder
- Flip it back down the same way, using the downward force to load for the next rep
- Do both sides
- Each side down once is one set

Dumbbell Shoulder Cleans

Goblet Clean to Squats 3 x 6
Plyo Push-ups to Knee Cross 3 x 6

Setup
- Place a heavy dumbbell between your legs and assume a standard squat stance

Action
- Grab the top of the db with both hand and jump it up with your legs
- Then drop under it to catch it and squat it back up 
- Flip your hands to return it to the ground

Goblet Clean to Squats

Setup
- Place two stable dumbbells in the ground vertically slightly wider than shoulder width apart
- Place your hands on top of each dumbbell in the push-up position with your feet shoulder width apart

Action
- Drop down and use the landing to load your chest
- Explode back up to the top of the dumbbells
- Then jump each knee to the opposite shoulder
- Drop down and repeat

Plyo Pushups to Cross Knee Jumps

Superset

Deficit Step Ups 3 x 8
Half Kneeling Single Arm DB Overhead Press 3 x 8

Setup
- Start standing on a box 6 to 18 inches higher than the ground 
- Hold the kettlebell or dumbbells in either both hands or the non working hand

Action
- Push the working knee forward and let your hips go back 
- The kettlebell and chest should stay over the box the entire time
- Lower yourself under control, keeping most of your weight over the working leg
- Let your back knee bend at ground contact and dip lower than the box level
- Keep the working knee stacked over the foot
- Drive up forcefully in one fluid movement

Deficit Step Ups

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

- Grab the rowing handle with one overhand grip and one underhand grip. 
- Do 15 rows pulling the handle to the side of the overhand grip
-Then switch sides and grips and do 15 pulling it to the other side. 
- Let the rower distance coast to a stop and note the distance 
- Rest two minutes and try to beat it

Alternate Side Rowing

W3/D5 W3/D5 Total Body

Marco

Philip

Wayne

Program Intro - Watch this first

Thomas

Siawash

W1/D1 W1/D1 Upper

Ryan

I hated every minute of it, so it means it was working 😂

W1/D2 W1/D2 Linear Speed/Power

Not too familiar with Nordic work, but this did wonders for my recent low back pain. I switched around deadlifts after lunges but overall had a blast!

Matthew

W1/D3 W1/D3 Legs

Great contrast with the rest of the work out to finish on the row. You can find out how fatigued you actually are from the agility work.

W1/D4 W1/D4 Agility/METCON

Last superset was a burner. Great overall body workout

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

Josh

W1/D5 W1/D5 Total Body

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

Bryn

W2/D1 W2/D1 Upper

Loved it-outdoor workouts are the best! Thank you! Every time more gratitude for your excellent programming

Bulgarian split jumps! 🔥🔥🔥
Heavier in weight since starting this programming.. but faster and lighter on the sprints! Loving these workouts. Got my bounce back at 49! Judd is skillful at making it fun with real results if you put the work in. 👊👊👊

W2/D2 W2/D2 Linear Speed/Power

Subbed sissy squats for the leg extensions- this might be the first time I have ever ACTUALLY squeezed my glutes 😳🤣. Those are hard, my legs are toast, couldn’t be happier!

Alberto

W2/D3 W2/D3 Legs

Will definitely test your will power by the end of this workout!

Cody Paul

W2/D4 W2/D4 Agility/METCON

Loved the landmine variety plus!!!! Efficient use of time for full body workouts!!!

W2/D5 W2/D5 Total Body

Devin miller

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

Brett

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

Jayden

W3/D1 W3/D1 Upper

As always, the building of the exercises around a specific focus for the week is genius

It's a good thing this program gets you jacked or some of these plyos would get me bullied out of the gym 🤣

Abraham

W3/D2 W3/D2 Linear Speed/Power

B stance sissy squat banded. Judd will you do a voice over on this one? Not getting it quite right. I know there is good value in this ex. Thanks 🙏

Maybe one of my favorites so far. Thanks Judd!

W3/D3 W3/D3 Legs

As always.. consistent solid workouts. Great zone training on this one ☝️

Love the burn, love seeing my agility and endurance increase from week to week.

Rico

Always fun to see how much lighter and more explosive I am when doing the rowing/jump rope superset

W3/D4 W3/D4 Agility/METCON

Holy. Shit. Judd. Those last 2 supersets and the unsupported db curls…upper body SMOKED

Wow. On the 4th week of mass method strength and Im significantly stronger.

W4/D1 W4/D1 Upper

Could be one of the best cns primers for last week of prep before a comp or meet. Nevermind throughout prep itself. 💪

Kathryn

W4/D2 W4/D2 Linear Speed/Power

Maybe the hardest leg workout I’ve ever done.

I’m in the gym by myself on a Saturday afternoon and got to push in so hard. I thought man I should have some kind of a passcode for my wife case I kill over! It worked out was pretty tough man not gonna lie, but I push the weight harder than I had since I’ve been doing these for a bit. Appreciate you hope you and your family get some time inn focus in on Sunday Resurrection man everything’s about the resurrection.

Rick Smith

W4/D3 W4/D3 Legs

The layering from day to day is genius. This after that W4 brutal leg day of the strength block was just want the strength doctor ordered

W3/D5 W3/D5 Total Body

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