Name: Playbook - Judd Lienhard - W4/D1 W4/D1 Upper
Uploaded: 2025-11-20T14:14:37.143Z
Duration: 55 min
Description: W4/D1 W4/D1 Upper

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”.

matthew smith

Rachel

Maria

Yep some of us read these comments, great workout to dial up the intensity or just get it done

Victor

eddie

Dale

Freaking right! Gym is without power and it was 95° today! Hydrate and work. Shut up if you have the slightest excuse!

Rick Smith

Dewey

Great work out, great programming, thank you 🙏

John

Devin miller

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

Brother.Joshua

Evette

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

Jayden

Jeff

David

Eduardo

Luke

Great upper body work today. Added a few skull crushers and pushdowns at the end to exhaust the arms. Loved it.

Ray Carman

Simon

Matt

Absolutely one of my favorites upper body routines.

Sergio

Those 1 minute pushups are my fav 🔥💪🥵

Chris

Thanks to all the mobility work I hit 225 with no pain for the first time in over a year!!

Cody Paul

Christopher

Christina

Great upper body pump! It’s always humbling how much sons bands can kick your ass 😆

Kara McGuire

Alex

Jean-François (JF)

Andy

Ollie Dixon

Shane

Jesse Morrell

Adam

Francisco Javier

Oof.shoulders at the end of the workout was tough, then the added unsupported db curls was the whammy..great stuff!

Robert

Loved the workout today. That shoulder finisher was brutal.

Jace

Tyler

Absolutely love the band work in this program. 
Never underestimate the band!

Shawn

Great start to the week. The band work at the end was 🔥🔥🔥

Brad Evangelista 

Another killer. Great breakdown in the videos.

Eddy

1. 1 Minute Push-up: 1 Set
2. SUPERSET
    - Band Push-ups: 2 x 10
    - L Sit Straight Arm Pulldowns to V-Up: 2 x 10
3. SUPERSET
    - Flat Bench Press: 8-6-6-4
    - Underhand Seated Rows: 4 x 8
4. SUPERSET
    - Incline DB Svend Press to Alternate Flys: 2 x 8
    - Alternate Band Front Raises: 2 x 8
5. SUPERSET
    - Banded Archer Shoulder Laterals: 3 x 8
    - Alternating Band Rear Delt Pulls: 3 x 8
6. Unsupported DB 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

- Band Push-ups 2 x 10
- L Sit Straight Arm Pulldowns to V-Up 2 x 10

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
- Loop the band through a handle attached to a cable stack (Use a medium to thick band)
- Hold the band with both hands
- Sit straight up facing the cable stack with your legs straight and core braced

Action
- Forcefully drive your hands down to your hips 
- Once there, squeeze your abs tight, home that position and then raise both feet off the ground 
- Hold that position for one second and then slowly return to the starting position

L Sit Straight Arm Pulldowns to V-Up

Superset

Flat Bench Press 8-6-6-4
Underhand Seated Rows 4 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

Setup
- Attach a short cambered bar to the seated row cable 
- Place your feet low on the foot pads
- Keep a knee bend and keep your glutes engaged with a flat back

Action
- Let your shoulder blades come forward and the pull them together
- Pull the bar to your mid stomach area
- Hold the squeeze for one second

Under Hand Seated Row

Incline DB Svend Press to Alternate Flys 2 x 8
Alternating Band Front Raises 2 x 8

Setup
- Set a bench at a 30 to 45 degree incline
- Grab two moderate to light weight dumbbells 

Action 
- Pinch the sides of the dumbbells together and press 
- Then holding one in place slowly fly the opposite dumbbell 
- Then fly to the other side
- Repeat the press and fly each
- One rep is the press and fly each arm

Incline Dumbbell Svend Press to Alt Flys

Setup
- Stand on a thin to medium band

Action
- Hold with one hand and raise the band in front of you to shoulder height 
- Turn your palm down at the top and hold
- Lift the other hand and which the tension to it 
- Lower that arm under control and then repeat
- Both arms up and down equal one rep

Alternating Band Front Raise

Banded Archer Shoulder Laterals: 3 x 8
Alternating Band Rear Delt Pulls: 3 x 8

Setup 
- Stand on a thin to medium band with a shoulder width stance
- Twist the band once so it makes an X
- Put your fingers through the band, leaving your thumb out. The band should be on top of your hand.

Action
- Raise one arm straight out to the side while raising the other hand to the middle of your body, keeping both elbows up 
- Lower under control and repeat on the other side
- Both arms up and down is one rep

Banded Archer Shoulder Laterals

Setup
- Grab one side of a thin to medium band with an overhand grip 
- The closer your hands are  the more resistance you will have

Action
- Raise both hands in front of you and keep tension on the band between your hands
- Hold one arm firm at shoulder height and pull down and back towards your mid torso with your other hand, keeping your arm mostly straight 
- Each arm there and back is one rep

Alternating Band Rear Delt Pulls

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

W4/D1 W4/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

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

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

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.

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

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

W4/D1 W4/D1 Upper

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