Name: Playbook - Nick Bare - W3/D5 Block 1 - Upper body hypertrophy
Uploaded: 2023-11-29T11:31:26.353Z
Duration: 60 min
Description: W3/D5 Block 1 - Upper body hypertrophy

Rory

Genevieve

Ending Week 3: stronger already.  First time in this style of training and loving hybrid🙌🏻 thank you Nick!!

Rachel

Ryan

Laura

Ethan

Youri

Gabriel

I wonder if Nick still reads these #embracethesuck

Clinton

Felt very weak, maybe need some more rest! But the app is great!

Jürgen

Stronger wk after wk ❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥💪🏼💪🏼💪🏼💪🏼

Sarah

Josh

Awesome work out. Noticed gaining strength in pull-ups big time.

Jacob

Oscar

Damian

Mark

Wayne

Michele Miller

Noah

Alexandra Casi

Thomas

Johnnie Mack

Dwayne

Zach

Gonna be sore for all day travel tomorrow

Cody

That hurt, I needed every ounce of a conditioning mindset to embrace the suck. 🥴

#loudestoneinthegymtoday👍🏽

BrotherBear

Gabrio Lima

Vinay

Mark Myers

Loved the workout, but I do not know how you expect us to do handstand push-ups at the end😂 need a little more time for that. Great workout tho

Zach Thorne

claitlyn

Charlie Brooks

Jordan

Johnny

Ryan Andrews

Epic. Feeling stronger…well…except post workout!

Trish

Eli Ruddle

Great workout. I add to extra exercise to fill that full back workout. Nice pump though.

Luis

Nolan

Chris

Bryan

Bill

Caleb

Owen Everett

Travis

Raise complex absolutely brutal!!!!! 💪

Hamish

*WORKOUT 1
Cardio - beginner
Threshold run - 1-mile warm-up (RPE 3-4) (Zone 2-3), 1-mile threshold (RPE 6-8) (Zone 4-5), 1-minute walk, 1-mile threshold (RPE 6-8) (Zone 4-5), 1 mile cool down

Cardio - intermediate/advanced
Threshold run - 2 mile warm-up (RPE 3-4) (Zone 2-3), 1-mile threshold (RPE 6-8) (Zone 4-5), 1-minute walk, 1-mile threshold (RPE 6-8) (Zone 4-5),  1-minute walk, 1-mile threshold (RPE 6-8) (Zone 4-5), 1.5 miles cool down


*WORKOUT 2
Strength Training
- Decline sit-ups/GHD sit-ups
- Planks
- Hanging leg raises
- Superset
     - Pullups
     - Pushups
- Lat pulldown
- Incline barbell press
- Barbell shoulder press
- Handstand pushup
- Lateral raise complex

2.0 mi Jog

1.0 mi Sprint

1.5 mi Jog

Running

- Come down keeping your core engaged
- Reverse the motion and come up
- Reach for your toes

GHD Decline Sit Ups

- Keep your core engaged and your back straight

Plank

- Hold on to the bar with your palms facing away form you
- Raise your legs without swinging back and forth
- Come down in a controlled motion engaging your core

Hanging Leg Raises

Each superset starts with completing 25 push ups and then moving directly into pull ups for 10-12 reps. Rest 2 minutes in between each superset.

- Hold the bar outside shoulder width
- Pull you body up
- Bring your elbows into your ribs
- Engage your back as you go up
- Come down in a controlled motion

Pull Ups

- Start in a high plank position
- Flex at the elbows to come down
- Come down until you are a couple of inches from the floor
- Push through your hands extending your arms to come up
- Engage your chest as you come up

Push Up

Superset

- Hold on to the bar outside shoulder width
- Bring your elbows into your ribs pulling the bar towards the top of your chest
- Engage your lats as you pull down
- Pause for a second and reverse motion to return to the initial position

Lat Pull Down

- Hold the bar just outside shoulder with
- Come down flexing at the elbows
- Bring the bar down to the top of your chest
- Extend your arms engaging your chest to come up

Incline Barbell Bench Press

- Hold the bar right above your chest
- Press the bar over your head engaging your shoulders
- Press until you reach full extension 
- Come down in a controlled motion keeping your core engaged

Barbell Overhead Press

* Complete as many reps as possible (with the goal of eventually getting 10 reps) per set and rest 2 minutes in between each set 
- Face a wall in a standing position
- Kick your feet up so you're in a handstand position against a wall
- Squeeze your abs, glutes and thigh muscles
- Lower yourself toward the ground as far as possible
- Push back up and repeat

Handstand Push-Ups

- Raise the dumbbells up to shoulder height
- Keep your core engaged
- Come down in a controlled motion focusing on your shoulders
- 10 of each position per arm

Lateral Raise Complex

W3/D5 Block 1 - Upper body hypertrophy

Wow i live this program my chest pumping asf

Ayman

Couldn’t finish but I will try tomorrow

Jose

Keith

W1/D1 Block 1 - Push strength

Amanda Vernier 

Anthony

Great pump. Deadlifts are hard after running

W1/D2 Block 1 - Pull strength

Could of just used a little calves to be perfect.

Andrew

W1/D3 Block 1 - Lower body strength

Harder than I expected, not big on mobility but with it planned in, hoping to make it more of a focus!

Paul

Blake

W1/D4 Block 1 - Dedicated mobility

Cameron

It was tuff I did some extra back workouts though

Angel Santillan

Couldn’t finish was way too hard next time

W1/D5 Block 1 - Upper body hypertrophy

Jeremy

I do enjoy the stretches. But i think maybe having sets of stretches would be better than 10 mins of free form stretching.

W3/D5 Block 1 - Upper body hypertrophy

Community

More workouts from Nick Bare