Micaela Riley
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DEFINE STRENGTH X CORE GYM
Get started today!
This 4-week progressive strength training program is designed to build lean muscle, improve metabolic health, and support total body strength and stability. You’ll train 4–5 days per week with a structured split that balances intensity and recovery.
🏋️♀️ Weekly Split:
2 Lower Body Days – Focus on glutes, hamstrings, and quads
2 Upper Body Days – Target push and pull muscle groups
1 CARDIO + CORE DAY
2 Rest Days – Prioritize recovery, mobility, or light movement
✅ Program Highlights:
Designed for women who want to feel strong, lean, and energized
Can be done at the gym or adapted for home workouts
Progressively builds intensity each week
Core work is integrated throughout the week for optimal function and aesthetics
No matter your starting point, this program will help you move better, lift heavier, and feel more confident in your strength. Let’s get to work!
Goal:
Toning
Toning
Weight lifting, Cardio, Functional
4 weeks program
7 days/week
45-60 mins
Level:
All Levels
All Levels
Goal:
Toning
Toning
Weight lifting, Cardio, Functional
4 weeks program
7 days/week
45-60 mins
Level:
All Levels
All Levels
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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, straightforward, focused workouts that are enjoyable and effective
Jess
App Features
Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
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
Save your favorite workouts with one tap
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
Reminders
Set workout reminders to stay on track!
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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.
24/7 customer support
support@playbookapp.io
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