Name: Playbook - Judd Lienhard - W4/D5 W4/D5 Total Body
Uploaded: 2025-11-20T14:14:37.158Z
Duration: 55 min
Description: W4/D5 W4/D5 Total Body

Ronny

Jordan

That was fun and challenging esp the last superset tap shoulders pushups to hold lat pulldown

Maria

This stuff works! Did MASS, then basics, then strength. Never maxed out any of my lifts in that time, but I just matched my all-time back squat PR set 9 years ago (nothing much, just 385lb) and could have done more (estimated effort was 9 RPE).

Well well worth the money.

Victor

Program done! This will take 55 mins to an hr 5 mins if you plan the transitions btn the workouts well and rest 45s to 90s max

Rick Smith

Alejandro

This was a really long workout lol. Overall a great program, I got noticeably stronger, faster, etc. In the long term I can see myself continuing to train like this with less volume because it’s otherwise somewhat draining.

Roni

Irakiza

Love the MASS Method. Feeling stronger and more athletic

Dewey

John

Tanner

That sucked. I skipped one - jumps (no platform) then what?

Great workout routine. Love the combination of fast and slow twitch fiber.

Ross

Last workout of the second program I’ve done here. So happy for this app and so proud of myself 💪🏽

Siawash

Brother.Joshua

Jeff

Excellent way to finish this section, 10/10

Josiah

Eduardo

Alex

Dusty

Simon

Christoph

Christopher

Chris

Erik

Tammy

Christina

Phenomenal week to end this block on. Taxing AF!

Dylan

Jean-François (JF)

Ange

Gavin

David

Shane

Wow, I’ll be way better at Tug-O-War now!!!

Whitney Asher

Trained for years in different sports. By far the best program I have done. Had built my body after every session, loving every minute of it!

Shawn

Tyler

MM2 was great. Can’t for MM3 and the challenge days.

Brad Evangelista 

First month on this program. I’ve been doing bodybuilding style workouts since the end of college and now I’m 39 years old. Athleticism started deteriorating 10 years ago when I stopped running / swimming. Focused on muscle as a. What a wake up call.  You just have to embrace it. I got into the third week, the juices started flowing and it all makes sense.

Woodrow Watkins

1. Hip Stacked Cable Downward Chops: 2 x 8
2. The Struggle: 2 x 6
3. Alternate Kettlebell Swings to Cossack Squats: 2 x 6
4. SUPERSET
    - Single Arm Kettle Bell Press with Glute Bridge: 3 x 8
    - Single Arm Band Rows: 3 x 8
5. SUPERSET
    - Dips with Straight Leg Lifts: 3 x 8
    - Kettlebell Gorilla Rows: 3 x 8
6. Squat to Squat Kettlebell Box Jump: 3 x 8
7. Shoulder Tap Push-ups to Kneeling Lat Hold Finisher: 2 x 24 reps

Setup 
- Using a medium load on the cable stack, set the attachment high and connect a short straight bar to it 
- Face sideways and grab the bar with your outside hand over and your inside hand under
- Back away from the stack about three feet
- Squat down with one hip over your ankle and the over foot slightly behind and out to the side
- Dig your inside toe into the ground and rotate your foot inwards, wedging it into the ground

Action 
- Let the weight stretch your upper body towards the stack and let your shoulders turn, leaning away from the weight 
- Then forcefully drive the bar down and across your body until it’s directly under your hip
- Do each side
- Each side done once is one set

Hip Stacked Cable Downward Chops

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

- Assume a wide stance
- Swing the kettlebell between the legs, letting the thumb face towards the rear
- Load your glutes during the swing
- Explode forward rotating the thumb 
 and switch hands at the top of the swing 
- On the next swing continue into the cradle position 
- Lower into a slow Cossacks squat position 
- Return to the neutral position and repeat

Alternate Kettlebell Single Arm Swings  to Cossack Squats

Single Arm Kettle Bell Press with Glute Bridge 3 x 8
Single Arm Band Rows 3 x 8

Setup
- Place your shoulder blade across the bench
- Your glutes should be unsupported
- Your feet should be flat on the ground and and your feet directly under your knees
- The working hand should be on the sternum with your elbow below the level of the bench

Action 
- With a straight wrist, press the kettlebell directly over the middle over the chest
- While you press also drive the hips up 
- Keep your palm facing in the entire time

Single Arm Kettlebell Press with Glute Bridge

Posture
- Feet should be staggered and shoulder width apart
- Butt is low and weight centered with a flat back

Action
- Rotate in the direction of the weight stack 
- The working arm rotate inwards
- The head and chest go down 
- Let the back leg rotate in
- Sink your hips 
- Drive everything back to the start position

Single Arm Band Rows

Superset

Dips with Straight Leg Lifts 3 x 8
Kettlebell Gorilla Rows 3 x 8

- Lean forward into the dip, letting your knees go back
- Press up forcefully while using your abs and Lats to bring your legs forward and butt under you

Dips with Straight Leg Lift

- 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

Posture
- Start about a foot away from a medium height box
- Kettlebell is held by the horns at chest level
- Back is flat and but is below knee level with chest up
- Weight is through the ankles

Action 
- Jump into the box attempting to never fully come out of the squat position 
- Land on the box in that same squat position and jump back to the ground

Squat to Squat Kettlebell Box Jump

Setup
- Run a medium band through a single handle cable attachment until half the band hangs from each side
- Set it high enough so the end of the band is at shoulder height 
- Assume the push-up position facing the band about two feet from the cable stack

Action
- Perform 6 total shoulder tap pushups using a fast and powerful speed 
- Then quickly assume the tall kneeling position and pull the band down with straight arms, holding rhetorical tension for ten seconds
- Then repeat the pushups
- Do this four total times for a total of 24 reps

Shoulder Tap Pushup and Kneeling Lat Hold Finisher

W4/D5 W4/D5 Total Body

Dale

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

Adam

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!

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!!!!

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/D5 W4/D5 Total Body

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