Pauline Perina
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LEAN AND BUILD
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Duration: 6 weeks
Number or workouts: 4 days / week
Level: Intermediate / advance
Gender: men and women
Daily session duration: 45-60 min
This 6 weeks program is perfect for anyone who is looking to transform their body through a good weight lifting program.
The goal is to help you develop lean and functional muscle tone through foundational lifts. To increase the total number of calories burned each day, I’ve also added some recommended cardio sessions that you can be done after your workouts.
Rest periods for this program should be kept to 45-90 seconds in between sets and exercises.
In this program, you will need to perform the required number of sets before moving on to another and there will be a dedicated time of rest between sets. Below is the recommended schedule:
Day 1, Monday: Upper Body – Biceps, Triceps, Chest and Core + Cardio
Day 2, Tuesday: OFF
Day 3, Wednesday: Lower Body – Full leg + Abs + Cardio
Day 4, Thursday: OFF
Day 5, Friday: Upper Body – Back, Shoulder and Core + Cardio
Day 6, Saturday: Cardio + Abs
Day 7, Sunday: OFF
Week 1: Focus on form
Week 2: Same Routine as week 1 but we’re adding adding more reps and round
Week 3: Same routine as week 2 but we’re adding more weights
Week 4: Switching the routine with different exercises
Week 5: Adding more rounds
Week 6: A combination of all exercises
FYI: The choice of cardio is yours, you can walk (30-45 min) on an incline treadmill, bike, jump rope, swim or do the treadmill routine and bodyweight workout I added to the program – Note: The purpose of doing cardio when trying to get stronger is to keep you lean and improve your insulin sensitivity. It not only improves the cardiovascular system but also the quality of your weight training workouts. Doing it after your workout and on off days serves as an active recovery activity and gets you burning some calories.
Reminder: Incorporate good nutrition to provide protein for muscle growth
Goal:
Lean Muscle
Lean Muscle
6 weeks program
Goal:
Lean Muscle
Lean Muscle
6 weeks program
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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
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About Pauline Perina
Online personal trainer
Fitness is not about being better than anyone else, it’s about being better than you used to be!
My fitness journey began approximately 8 years ago with the simple goal of shedding a few pounds. Although I lacked technical knowledge about workout routines, I enlisted the guidance of personal trainers and embraced my determination for success and passion for exercise. Consequently, I witnessed significant progress within a short timeframe.
Engaging in this fitness journey not only transformed me physically but also enriched me mentally. By studying and learning from experienced fitness coaches, I gradually developed my own programs and assisted friends in achieving their desired fitness levels. Now, I am eager to share my knowledge with all of you.
My dedication to my clients extends beyond the gym. I know that achieving long-term fitness goals requires ongoing support and encouragement. As a result, I foster a nurturing environment that fosters growth, accountability, and a sense of community among my clients.
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.
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