Name: Playbook - Judd Lienhard - W3/D5 W3/D5 Total Body
Uploaded: 2025-11-20T14:14:37.139Z
Duration: 55 min
Description: W3/D5 W3/D5 Total Body

Blake

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

Joey

Wyatt

Fucking love the feeling after your workouts!

Kalle

This was by far the most fun and challenging workout in the entire program for me. This exact routine is one that I’m going to keep for life. Love, love, love this.

matthew smith

I did well in the plyo pushups went higher this time and I did 8reps instead of 6, misread the number lol

Maria

Ryan

never 1 hour even doing the super sets and decent rest. awful

Alejandro

Awesome workout, great way to close the week!

Roni

Wild, but I think I’m moving more explosively….

Theresa

Very tough. But grinded it out. Great workout

Dale

Push up at 242 and 53. Ain’t for an old guy but I worked it out!

Rick Smith

Brutal. Hardest one yet. Had a spew. Would do it again.

John

Best full body workout I’ve done. I felt like each exercise was its own workout.

Siawash

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)

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 Ali

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

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

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

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.

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

Andrew

W2/D4 W2/D4 Agility/METCON

Landmine fly push ups a new one on me
Fun

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!

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.

W3/D4 W3/D4 Agility/METCON

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

W3/D5 W3/D5 Total Body

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