Name: Playbook - Lizette Pompa - W3/D3 Upper Body
Uploaded: 2025-11-28T12:55:53.057Z
Duration: 40 min
Description: W3/D3 Upper Body

Dahlia

Oh man!  So good 2nd time around. So good.

Yusef

That was so good. I increased weight is both the row and the snatch.

Jennifer

I was able to up my weights for bicep curls and push press! So excited! Thank you for this program!

Erid Guitian

Equipment:
- Barbell
- 1 Heavy Dumbbell
- 1 Set of Medium/Heavy-Weight Dumbbells
- 1 Medium-Weight Kettlebell or Plate

Routine:
3 Rounds of each super-set with 60sec rest in between rounds.
A1. 8 Barbell Rows
A2. 8+8 Single Arm Push Press

B1. 16 Alt Bicep Curls
B2. 8 Alt Push-up to Side Plank

C1. 6+6 Hang Snatch
C2. 10 Halos

A1. Barbell Rows

A2. Push Press (R)

A2. Push Press (L)

A. Barbell Rows and Push Press

B1. Alternating Bicep Curls

B2. Alternating Push-up to Side Plank

B. Bicep Curls and Push-up to Side Plank

C1. Hang Snatch (R)

C1. Hang Snatch (L)

C2. Halos

C. Hang Snatch and Halos

W3/D3 Upper Body

Begin Here

Breathing During Lifts

Exercise Gallery

W1/D1 Pull and Squat

I love your content and vibe - but I am finding the format a little confusing.   I hope I’m not doing it wrong.  It seems I have to click on play every time I want to jump to the next set in the exercise and then also when I want to go to the next set of exercises – it’s a lot of going back-and-forth to my phone, which I really don’t like doing.   Any chance you could do a format where you exercise along with us from start to finish?  Or am I not understanding how to follow along?   Thank you

Elizabeth

Kelsey

W1/D2 Push and Hinge

My shoulders are on fire after day 2 and now this! I even took a day off in between but that might have made it worse 🙈 love your workouts!

Katrina Wilhoite

Spot on for time and Intensity. Really enjoyed it!

Lori

Pernilla Tornell

W1/D3 Upper Body

Whew. I'm excited to note the progress over the coming weeks.

W1/D4 Lower Body

Feels so good. Smart. Smart. Smart design.

These workouts are just the right amount to stay consistent with.

W2/D1 Push and Squat

W2/D2 Pull and Hinge

I'm grateful that your program has my core strong enough to bear more load!

W2/D3 Upper Body

W2/D4 Lower Body

W3/D1 Pull and Squat

I'm moving faster thru the program w less rest, and sometimes adding some mobility stuff. I like it but I hope it's good for me.

W3/D2 Push and Hinge

Stronger.  Stronger. The program is working. More load, mindfulness and increased range of motion. Thk u.

W3/D4 Lower Body

Such great workout and today I felt strong

W4/D1 Push and Squat

Emily

W4/D2 Pull and Hinge

Jae Berman

W4/D3 Upper Body

W4/D4 Lower Body

I was a little nervous about 4 sets, but it was easier than I thought! Most likely because of the buildup of the previous 4 weeks! 🙌 Thank you!

Adriana

W5/D1 Pull and Squat

W5/D2 Push and Hinge

I felt strong enough to add a 2 exercises to this program. First time ever. Better every week.

W5/D3 Upper Body

Juan

W5/D4 Lower Body

W6/D1 Push and Squat

Thank u.  Just back after a life happens break :-)

W6/D2 Pull and Hinge

W6/D3 Upper Body

Lovely workout to get back at it after the winter holiday. 🙏

W6/D4 Lower Body

These workouts are tough! So good. Slowly but surely feeling stronger and the sessions continue to be challenging!

Still working thru life but getting there. Loving it.

W7/D1 Pull and Squat

W7/D2 Push and Hinge

Love these workouts! Getting stronger each week.

W7/D3 Upper Body

Just a fantastic workout and mine heaviest weights of the daddy doughnut era :-)

W7/D4 Lower Body

Super sets make the 4 rounds more feasible! ✨👏🏽🎄

W8/D1 Push and Squat

Love those marching bridges. So good! 🙏

W8/D2 Pull and Hinge

Thanks for a great eight weeks! This was a solid series and I’m looking forward to jumping into another one with you soon.🙏❤️🤩

Such an excellent program. Built some solid strength and confidence. thank you!

W8/D3 Upper Body

Another great series!! Looking forward to starting a new one! Will focus on different movements next week (yoga with kettlebell, yoga, walking) and then back to strength training the week after!

Ok, I lied. This was the last one! Thank you! A great program. 🙏

W3/D3 Upper Body

Community

More workouts from Lizette Pompa