Beginner Full Body

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This is a full body split do this 3 times a week. The goal is to get your form down pat on the most basic and most important exercises in the gym. When you move the weight, I want you to count: 1-2 both up and down on the movement. For example: if you're curling, I want you to count 1 one thousand, 2 one thousand while you bring the dumbbell up, then 1 one thousand, 2 one thousand while you bring it back down. I don't want you to go heavy on these, just enough resistance so by the third set you are barely finishing your maximum rep count. Focus on making your reps as perfect as possible and as identical as possible. Form is way more important than weight, especially at this stage of the game. Don't get discouraged. No matter how big any of the guys are at the gym, they all started somewhere. Some of them probably started with lighter weights than you did.

Goal:
Gain Muscle

Weight Lifting, Full Body

4 weeks program 3 days/week 30-45 mins

Level:
Beginner

Goal:
Gain Muscle

Weight Lifting, Full Body

4 weeks program 3 days/week 30-45 mins

Level:
Beginner

Workouts

W1D2: Full Body

5.0

W1D3: full Body

5.0

W1D1: Full Body

5.0

W2D1: Full Body

5.0

Full Body, Gym, Beginner, Bodybuilding

W2D2: Full Body

5.0

Love this app!!! Every workout is challenging and I've had amazing results.

Carrie

Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.

Laura

Clear, strightforward, focused workouts that are enjoyable and effective.

Jess

App Features

Reminders

Set workout reminders to stay on track!

Tracking

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Streaks

Make sure you stay on track with your goals

Community

Connect with supportive, real people

Notes & Logging

Track your weights, time, and reps. Take notes to capture your thoughts when working out

Reminders

Set workout reminders to stay on track!

About Keno Sangwa

Online personal trainer

Hey, great to meet you, I am Keno! I am a medical doctor and fitness expert. My passion for health and fitness came at a very young age. I always loved working out and playing sports. As a doctor and fitness trainer, I bring a unique perspective to health and wellness. With a deep understanding of human anatomy, physiology, and medical conditions. I design fitness programs that are safe, effective, and tailored to individual needs. My comprehensive approach considers both the medical aspects and fitness goals of my clients, ensuring a well- rounded and balanced approach to improving overall and wellbeing.

Frequently asked questions

What makes Playbook different? How do I know it will work for me?

If you haven’t had success with other workout apps in the past, you may be skeptical about ours. But we’re here to tell you, we guarantee you’ll get the results you want with Playbook. Why? We have hundreds of experts who are ready to train you. We don’t give you one-off programs of PDF documents with no assistance. Our creators add new programs (with interactive, explanatory videos) on a daily basis. Our content is new, fresh, and ever-changing to keep you motivated and ready to work! Plus, if you need help,creators are always here for you. You can message them directly if you have any questions, feedback, or simply want to share your success.

I'm a beginner, is Playbook for me?

No matter where you are in your fitness journey, Playbook can help you succeed. Workouts and programs posted in the app are for any level of fitness. Plus, trainers walk you through all exercises with easy-to-follow videos and simple written instructions. This means you’ll be able to do all the moves easily, accurately, and safely.

Do I need to purchase equipment?

It depends on the workout! Playbook has a lot of workouts that require no equipment. We also have workouts that require minimal equipment (like dumbbells or a yoga mat) and some that require weight-lifting machines. There’s something for everyone — regardless of equipment — to help you get in shape.

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