Name: Playbook - Legal Weight - W4/D5 Full Body Strength Training Program Part 1
Uploaded: 2024-04-27T01:18:40.487Z
Duration: 90 min
Description: W4/D5 Full Body Strength Training Program Part 1

Girl I need windshield wipers for my tears of sweat!! Thank you

This is a full body,4 week, 5 day split,  strength training program. You will begin with high reps, hypertrophy & as you move into each week, you'll increase the weight & drop the reps.

15 minute warm up.
20 second sprint, 40 second rest

Assault Bike

Place hands on the bar outside shoulder width. Wrap elbows under the bar, parallel to the ground. Drives knees out as you descend.

Barbell Front Squats

Holding DBs by your side, step onto the box/bench with one foot, bring the other one up. Step down with the leading leg, then bring the other leg down.

Dumbbell Step Ups

Place bands behind knees, push hips back as you descend. Stand all the way up contacting your quads at the top

Spanish Squats

Place bar onto your back & take a step forward, knee to the ground.

Barbell Walking Lunges

Place a riser or plate on the ground & place your back toe on it. Step forward into a split squat position. Drop knee down as close to the ground as possible.

Dual Dumbbell Split Squats Rear Foot Elevated

Adjust seat, keep back & hips down as you extend your legs.

Leg Extensions

Place feet low on the plate, narrow stance. Press all the way up. As you descend, come down partially. Once your heels start to lift off the plate, press back up

Toe Press

W4/D5 Full Body Strength Training Program Part 1

Holy F💣, so Hard, I had to do less reps.🥵

Carol

Jenni

Wow. This was great. I even cut off 5-6reps per set and it was killer 🔥. Thanks!!

Rebekah

W1/D1 Full Body Strength Training Program Cycle1

Rüya

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Karla

MariaFit

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Yudibeth

W1/D4 Full Body Strength Training Program Part 1

I did your full body cycle this week and got a few comments on my workouts, I guess didn’t realize how much people pay attention. 

I told them about your app, hopefully they try it out! 

Killer workouts, been loving the challenge!

Alicia

Janine

W1/D5 Full Body Strength Training Program Part 1

I cried during this workout.  It really pushed me and I struggled.

Ashley

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W2/D2 Full Body Strength Training Program Part 1

Khadijah

W2/D3 Full Body Strength Training Program Part 1

W2/D4 Full Body Strength Training Program Part 1

I'm the type of person that needs to follow a routine. I absolutely 100% love these workouts!

Kelli

W2/D5 Full Body Strength Training Program Part 1

W3/D1 Full Body Strength Training Program Part 1

W3/D2 Full Body Strength Training Program Part 1

Karen

W3/D3 Full Body Strength Training Program Part 1

Great workout, I am starting to see some progress.

W3/D4 Full Body Strength Training Program Part 1

W3/D5 Full Body Strength Training Program Part 1

Killer ass workout! Way to start my Monday!

W4/D5 Full Body Strength Training Program Part 1

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