Name: Playbook - Nick Walker - Week 4 / Day 3
Uploaded: 2022-11-06T23:39:34.964Z
Duration: 60 min
Description: Week 4 / Day 3

Nacho

Mikel

Zhamoyani

Christian Atta-Darkwah

1a. Barbell Bench — 5 x 10/8/6/6/6
1b. Rope Attachment Face Pulls — 5 x 12

2a. DB Goblet Squat — 4 x 12
2b. DB RDL — 4 x 12
2c. Med Ball Slams — 4 x 15

3a. Seated DB Strict Press — 4 x 12
3b. V Bar Lat Pulldown — 4 x 12
3c. DB Hammer Curl — 4 x 12 each

4a. Half Kneeling Cable Chop — 2 x 15 each
4b. Plank — 2 x 30 sec.

1a. Barbell Bench — 5 x 10/8/6/6/6
1b. Rope Attachment Face Pulls — 5 x 12

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Bench Press

- Pull the cable towards your face with elbows flared outward

Face Pulls

Compound Upper Push/Pull

2a. DB Goblet Squat — 4 x 12
2b. DB RDL — 4 x 12
2c. Med Ball Slams — 4 x 15

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Goblet Squat

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

DB RDL

- Hold ball overhead 
- Slam down with force
- Keep core tight as you pick up and raise back overhead

Med Ball Slam

Metabolic Legs

3a. Seated DB Strict Press — 4 x 12
3b. V Bar Lat Pulldown — 4 x 12
3c. Alternating DB Hammer Curl — 4 x 12 each

- Back to bench
- Shoulders locked back and down 
- Press dumbbells overhead 
- Control down

Seated DB Strict Press

- V Bar Attachment 
- Reach up, stretching Lats 
- Keep chest up
- Pull to chest/collarbone area

V Bar Lat Pulldown

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating Hammer Curls

Upper Push/Pull

4a. Half Kneeling Cable Chop — 2 x 15 each
4b. Plank — 2 x 30 sec.

- From half kneeling position hold the cable across your body, stretching your lat 
- Pull diagonally 
- Pull to hip 
- Control the weight back to the starting position

Half Kneeling High to Low Chop

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

Core

Week 4 / Day 3

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

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

Ethan Griffin

Week 1 / Day 1

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

Mason

Nicole

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. 🥵🥵😬

Silvester

Week 1 / Day 4

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

Russell

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

Anthony

Week 1 / Day 5

Víctor

Jai Morales

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 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 4 / Day 3

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