Name: Playbook - Nick Walker - Week 1 / Day 1
Uploaded: 2022-11-06T23:39:34.855Z
Duration: 60 min
Description: Week 1 / Day 1

It was dynamic in the sense that it was not all lower body or all upper body. Or all pull or push. A good balance. Also, I did movements I have not done in a long time in my previous program.

Amador

Nacho

It was great! Just now going to the gym and learned so much!

Ethan Griffin

Drew

It pretty good, not too difficult starting out. Worked up a good sweat and it took the allotted hour

Phillip

Was not able to get a barbell bar that wasn’t attached to the machine for a couple workouts

Tanner

Great!! I loved the first workout. Thanks!

Sebs

Fred

Just started using your app and it’s pretty good.

Marcus Moses

Aaron

Started this program once but didn’t end up finishing it. Trying it for a second time and let me tell you, that first workout was just as hard as I remember.

Nicole

Solid, def a lot different than the typical push/pull/leg split I'm used to. Felt my heart rate up a lot more and def got more of a sweat on

Russell

Work out was good. I am slightly unclear what you mean by “rounds”!

Patrik

Anthony

Kelvin

Jaime

Nello

Very first NickWalkerFitness workout complete! Really great circuit. I feel a good sense of accomplishment. Thx! Ask me that question again in two days when the soreness sets in. 😜

Silvester

Jai Morales

It was pretty good! Sweated like crazy could definitely feel the burn! So far so good!

Leslie Fernandez

Matt

The pump is REAL on this! This workout is a great balance of intensity and strength training.

Mikel

This workout was amazing! Sweated a lot! Looking forward to the next workout.

Great workout, my shoulders are killing me!

Zhamoyani

Fist day and I’m already loving it! Pushed myself but listened to my body

Connor Chamberlain

Christian Atta-Darkwah

Armond

Jamie

Marlon de Souza

Mark Grey

It hurts so good. First workout and I can tell this routine is going to be a game changer.

Hunter

Some of the machines are hard to get access to at the same time, but workout felt good overall

Kamil

Great start to this program. Worked a little bit of every part of the body. Got  a good pump and a good sweat.

Angel

My first day of Hybrid athlete program. Burnt more calories than any program I've followed so far. It's not easy, but you'll feel every worth after completing it.

Abhay

Mick

It was all great! I only wish the app could offer an option to track the weight I lift per exercise.

Octavio Cornú

Caesar

You almost killed me! Lol I’m going to be feeling this in the am.

John Paul

First time trying the workout in the app. Hopefully I can start seeing changes

Dami

Ceci

Hey Nick ! I decided to start over this program . I took one week off after those 4 killer weeks (just did some cardio). I’m back at this program cause I still feel I can improve some of the exercises and because I saw the part 2 and it seems it’s too much for me lol . Any advice?

Edgar

1a. Barbell Back Squat — 5 x 12/10/8/8/8
1b. Supine Bodyweight Hip Bridge — 5 x 10

2a. DB Incline Bench — 4 x 12
2b. Seated Cable Row — 4 x 12
2c. Plate Curl — 4 x 12

3a. Barbell Strict Press — 4 x 10
3b. Single Arm Lat Pulldown — 4 x 10 each
3c. Bodyweight Bench Dips — 4 x 15

4a. Lateral Plank — 2 x 30 sec. each
4b. Reverse Barbell Curl — 2 x 15

1a. Barbell Back Squat — 5 x 12/10/8/8/8
1b. Supine Bodyweight Hip Bridge — 5 x 10

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back Squat

- Lay flat on your back 
- Heels close to glutes 
- Push hips to sky through heels

Supine Hip Bridge

Legs Push/Pull

2a. DB Incline Bench — 4 x 12
2b. Seated Cable Row — 4 x 12
2c. Plate Curl — 4 x 12

- Hands should be slightly outside shoulder width 
- Lower the dumbbells to the chest actively stretching your chest muscles 
- Press the dumbbells upward by extending your elbows

DB Incline Bench Press

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Cable Row

- Hold plate at 10 & 2 (like driving a car)
- Keep elbows in same spot
- Curl and squeeze biceps

Plate Curl

Upper Push/Pull 1

3a. Barbell Strict Press — 4 x 10
3b. Single Arm Lat Pulldown — 4 x 10 each
3c. Bodyweight Bench Dips — 4 x 15

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell Strict Press

- Angle body to create more range of motion through back 
- Rotate palm on the way down 
- Reach at top, squeeze at bottom

Single Arm Lat Pulldown

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench Dips

Upper Push/Pull 2

4a. Lateral Plank — 2 x 30 sec. each
4b. Reverse Barbell Curl — 2 x 15

- Ankles, knees, hips, shoulders all stacked on top of each other 
- Stabilize through shoulder 
- Keep hips up

Lateral Plank

Reverse Barbell Curl

Core/Grip

Week 1 / Day 1

I’ve started doing this program again. I’m hoping to stick to it.

Mason

That work out was really hard, much harder than yesterday. But i finished and figured out how to do the exercises in full.

Week 1 / Day 2

Gustavo

Larry Jones

Week 1 / Day 3

Those standing power cleans. 🥵🥵😬

Week 1 / Day 4

Week one done💪🏼 amped for the rest. Resting Sunday and getting right back to it Monday 🤘🏼

The workout kicked my ass in the best way 🔥 1400 cals later 🥵

Week 1 / Day 5

Víctor

Week  2 / Day 1

Week 2 / Day 2

Feeling good, body feels great, amped to see what the results will look like by the end of the month!

Today’s training was just what I needed. Feeling stronger already!

Week 2 / Day 3

Almost the end of week 2 and feeling stronger and leaner!

Week 2 / Day 4

Subbed a few workouts but still got it done. Onto week 3

Week 2 / Day 5

Week  3 / Day 1

Week 3 / Day 2

Week 3 / Day 3

Day 4s are the hardest days of the weeks!

Week 3 / Day 4

Week 3 / Day 5

Week  4 / Day 1

This training is KILLER 🔥 feeling the pump!

Back injury had me out for a day but glad to be back in it

Week 4 / Day 2

Week 4 / Day 3

Week 4 / Day 4

Starting to feel stronger on account of all the previous workouts. 👍

Week 4 / Day 5

Feeling good being back on a push pull legs split, excited to see how this goes 💪🏼

That core finisher….🥵🥵🥵. I definitely know my weakest part. 😬🤦🏻‍♂️😜🥵

Week 5 / Day 1

Duuuude, I won’t be able to do my 12oz curls later…owe!!

Week 5 / Day 2

Alejandro

Week 5 / Day 3

Great workout! Loving this program. Thanks Nick!

Ryan

Feel like for the push days I'm not getting as much chest as I'd personally like but otherwise the workouts are still greatq

Week 5 / Day 4

Week 5 / Day 5

Who needs to walk…that is seriously overrated!!

Ooof my legs are done for. Killer training sesh 💪💪💪

Week 5 / Day 6

Abs and shoulders are definitely feeling it!

Week 6 / Day 1

100 leg raises = 🥵 But those chin ups….🤯🤯Still….those were better than the first time.

These new training sets are killer! Getting stronger for sure.

I can’t do chin ups 😭 how do I master these

Week 6 / Day 2

I like that this is a tougher but shorter workout than the other ones

Week 6 / Day 3

Week 6 / Day 4

Filippo Zappa

Week 6 / Day 5

Week 6 / Day 6

Week 7 / Day 1

Have not mastered the chin ups, but have made progress….

Week 7 / Day 2

Week 7 / Day 3

Week 7 / Day 4

My grip on the renegade rows hurts my palms sos

Week 7 / Day 5

Week 7 / Day 6

Rozanne

Week 8 / Day 1

Those future 12oz curls are going to hurt!

Great workout i feel the burn all over up top

Still need work on those chin ups, but otherwise felt great.

Week 8 / Day 2

Week 8 / Day 3

Week 8 / Day 4

Feels good to have finished second to last day. Do I taper down after this hybrid workout or do I go straight to hybrid 2.0?

Week 8 / Day 5

Thank you for creating this hybrid program. Having an agenda each day for two months made going to the gym that much easier. I noticed considerable transformations in my upper body and legs. I plan to move on to the 2.0 and incorporate hiit. Will there be more programs coming out? And my only disappointment with myself is not being able to do the pull up and chin up exercises very well. I appreciate how great the program was. 🙏🏽

Week 1 / Day 1

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