Lizette Pompa
8-Week Full Body - GYM
Get started today!
This is a gym-based program but it can also be done at home.
Over the next 8 weeks, this program will help you build strength and endurance through resistance training.
Each week consists of 3 different full-body workouts (own-pace) and a yoga class. Each workout comes with a warm-up and cool-down.
Each workout consists of 4 different parts:
A. 5 to 7-Min EMOM
B. Super-set (2 exercises done back to back)
C. Super-set (2 exercises done back to back)
D. 5-Min TABATA
Part A will be remain the same throughout the 8 weeks.
Part B and C will change in rounds and rest periods:
Week 1 and 2: 3 Rounds of each super-set with 75 sec rest between rounds.
Week 3 and 4: 3 Rounds of each super-set with 60 sec rest between rounds.
Week 5 and 6: 4 Rounds of each super-set with 75 sec rest between rounds.
Week 7 and 8: 4 Rounds of each super-set with 60 sec rest between rounds.
Part D will vary.
This program is geared more toward intermediate to advanced, if you are a beginner I suggest the 5-week beginners program.
Please message me with any questions, and don't forget to tag me on IG @lizette_pompa to see your progress
Goal:
Strength
Strength
Bodybuilding, HIIT, Tabata, Full Body
8 weeks program
4 days/week
30-45 mins
Level:
Intermediate
Intermediate
Goal:
Strength
Strength
Bodybuilding, HIIT, Tabata, Full Body
8 weeks program
4 days/week
30-45 mins
Level:
Intermediate
Intermediate
These are great workouts. Challenging enough to keep me motivated and I know I am getting stronger. I’m 63 and want to get STRONG!
Angela
Thank you so much for making it so accessible and being so prompt in answering all the questions.
Me
These 5 weeks have really helped me find my way back to weight lifting after pregnancy and postpartum issues. Thank you so so much Lizette!
Lina
I'm just delighted, Lizette designed really high-quality and efficient strength program and I see weekly gains! Thank you again.
Yusef
App Features
Reminders
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Tracking
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Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
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Stream Anywhere
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Reminders
Set workout reminders to stay on track!
About Lizette Pompa
Strength Coach and Yoga Teacher
Hi there, my name is Lizette Pompa.
I'm a Strength Coach and Yoga Teacher.
I've been teaching since 2010. In 2019 I launched my Playbook app to share my love for both strength training and yoga.
My goal is to empower YOU to build a stronger body through weights, yoga, and movement.
With my strength programs, I want to create a space where women feel comfortable to start lifting weights, do yoga and be themselves.
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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