Jesse

Franchement c’est super comme programme !! 👍🏽

Rajkou

Katie

Jessica

I’m almost done with the program, what can do next ? Go back to tomb raider once more ?
Thanks 🙏🏻😊

Lucie Karbowski

So awesome it’s getting tough but I’m getting stronger

This strength programme has been awesome. I did an hours run yesterday and got a PB by 30secs for my 5k time 21:30. Have to put it down to lower body fat and more muscle, so thank you.

Kelly

One more workout the Done 👊🏻👍💪🏻

Angelica

Skye

For sprints, does 90/60 mean 90secs sprint and 60 seconds rest? A better description might be needed for beginners.

Felicia

Omg omg. Been doing your workouts for a year and you still kick my ass every time 👍🏻😂

Monika

Hanim Ariffin

Känns ordentligt i hela kroppen....detta funkar verkligen, kommer aldrig sluta med SW 🙌🏼💯

Jeanette

Danielle

Niki Smith

A bit tricky after carrying buckets at work today. They're between 35-50lbs (15 to 22kg) so it can make my shoulders sore for the later exercises. Any advice?

Adrienne Furniss

Trodde inte det var möjligt att jag kunde bli så tränad o stark....tack Magnus🙌🏼💯❤️

Jacquie Schmidt

Sandy

Day Three.
Grind through those sprints! Focus on the form. The weight should be higher on these movements compared to what you started with!

Tag me in workout photos or videos of you doing the exercises! @magnuslygdback

- Jog on a treadmill or outside for 4 mins

Treadmill Warm-up

Sprints: 90 / 60

Sprints: 30 / 30

- Sitting or standing (bent over)
- Use triangle handle
- Bring to the top of your chest
- Squeeze your shoulder blades

Narrow grip lat pull down

- Maintain a back posture this is slightly tilted
- Don't curve your back 
-  Squeeze your back at the top of the rep

Barbell row

Dumbbell Rotations (rear delt)

- Slight bend in your knees and angle your back (keep back straight, not curved)
- Drive down keeping your arms straight 
-  Squeeze your muscle at the bottom of the rep 
- Release slowly

Straight-arm pulldowns

Plate front shoulder raise

Superset

- Standing up tall with a dumbbell in each hand
- Palms facing down control the weights out to your sides, raise the arms 
  up until the are parallel to the floor
- Lower back down weight by sides
- Repeat

Standing Dumbbell Lateral Raises

- Holding bench with arm above the head 
- Start with legs straight out 
- Raise legs and kick up towards the roof (so lower back gets off the 
  bench) 
- Slowly lower down

Dragon kicks (bench leg raises)

Superman Plank

W6/D3 -  Back & Shoulders + Core

Victoria

Catalina

Thanks Magnus! Looking forward to your program for the next 6 weeks!

Meagan

W1/D1 - Legs + Core (Female)

Alea Conte

W1/D2 - Back & Shoulders + Core (Female)

Charlotte Mandich

W1/D3 -  Chest & Arms + Core

Never in a million years did i think i could be this strong and get those muscles that i have. The best feeling in the world 🌎 
I’m so grateful for your help Magnus🙏🏼 ❤️

Stir to the pot litteraly finished me 💪😂

Lene

W1/D4 -  Legs + Core

Amazing !! Thanks. One suggestion is to make the one arm movements an even number unless of course both arms count as one...then I under worked 🤫
E.g. 15 arm lifts, 1 = a lift on each side

Robyn

Loved it! Superman plank is my new favourite plank style.

Shayden Pinch

W2/D1 -  Back & Shoulders + Core

Anna

Nélida

W2/D2 - Chest & Arms + Core

Cynthia Bartek

Laura

W2/D3 - Legs + Core

Struggle with dragon raises.  I’m a there a good modification for those?

Nice 🔥 the superman plank was a good finisher 👏💪

Audrey

W2/D4 -  Back & Shoulders + Core

Training with playbook app and you its the best thing I like to do when I have some time left as a full time working mother.
Thank you for your fast and result giving programs 🙏🏼💪😍

I loved it ! Increased the weights as you adviced and it was tough ! So sorry I can’t put pictures on IG but I have severe body dysmorphia. But this program makes me feel strong !! 💪👏

Love everything about this workout and the majority of your workouts!

W3/D1 -  Chest & Arms + Core

W3/D2 - Legs + Core

Tanya

W3/D3 - Back & Shoulders + Core

I usually go to the gym about 5 times a week plus 3 times a week i run in the evening. By the time I go for a run I already ate the 5 meals. Should I eat after that run as well and should it be a light snack or a protein shake?

Alexandra

W3/D4 - Chest & Arms + Core

Back at it after Covid ! I missed it 💪🔥

W4/D1 - Legs + Core

Lindsay

W4/D2 -  Back & Shoulders + Core

Har en paj axel som krånglar, borde jag skippa övningar som gör ont eller bara sänka vikterna så lågt att det inte gör ont? Det är trist när det är leder å inte muskelstyrka som sätter stopp :/

Hanna

Marshmallow arms at the end of that one 😂💪

W4/D3 - Chest & Arms + Core

Skönt att vara tillbaka 💪 Tack Magnus för att du skapat dessa program! Love them!

Nothing like a killer leg workout on Thanksgiving 🦃 💪🏽 Happy Holiday! 🤩

Stephanie

Ive been slacking. Great way to get started again

W4/D4 - Legs + Core

This workout + HIIT bike session = endorphins for days 🔥

I really enjoy this Back & Shoulders routine. And the results are great.

W5/D1 - Back & Shoulders + Core

Skönt jobbigt, och så motiverande när man ser att man blir starkare och orkar mer 💪😊 Så glad att du dök upp i mitt instaflöde, tack för all inspiration och -8 kg!!

Charlotte

W5/D2 - Chest & Arms + Core

Great workout as usual ! Question: what is a good walking lunge alternative for someone with a big toe injury ? Tack snälla !

Leigi Kütt-Gistvall

W5/D3 - Legs + Core (Female)

Dania

W5/D4 - Back & Shoulders + Core

Have LOVED getting stronger with this workout series 😍 bit sad there's only 1 day left 😥

W6/D1 - Chest & Arms + Core (Female)

Havent worked out in a month. Great to get back

A workout I really needed after a rough day! Thanks for helping me de stress and look amazing!

Brandi

W6/D2 - Legs + Core

Magnus, thank you a million times! 🙌🏻💐🌸 
This was so fun, the perfect challenge level, and I am already seeing amazing results! 💪🏽🔥👊🏼☀️
I appreciate you for sharing your gift with the world, I know so many people feel so grateful being assisted becoming as strong as their favorite superhero. 😝☀️🙌🏻
Nothing but love and appreciation!
🤍🌟🕊🌟🤍🕊🌟🤍

Houda Kirata Shretah

One of the best workout routines from beginning to end!!!

W6/D3 - Back & Shoulders + Core

Community

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