4 Week advanced GYM program

4 Week advanced GYM program

Get stronger and gain lean muscle mass

This program is for my advanced ladies. Are you looking to grow muscle and get dang strong? This one is for you! It's the perfect amount of challenge. Lot's of drop sets. The workouts should take you anywhere between 60 to 90 minutes to complete. Depending on how much you rest each round. There is a cardio day and some core. Cardio and core is the same each week! Show up to the gym and have your workouts laid out for you!

4 Week advanced GYM program

Welcome to my 4 week program!! You're going to love this one. It's going to push you in the best way possible. Some days are going to feel easier than others but push past the comfort zone and let's force the growth together!

Goal:
Gain Muscle
Weight lifting, Bodybuilding, Cardio
4 weeks program 6 days/week 60-90 mins
Level:
Advanced
Goal:
Gain Muscle
Weight lifting, Bodybuilding, Cardio
4 weeks program 6 days/week 60-90 mins
Level:
Advanced
cover image

About the program

This is my advanced GYM program. You need weights, machines for this one. You need, barbells, dumbbells, smith machine, cable tower, leg press, squat rack, abductor and adductor machines, leg curl and extension machine.

    Workouts

    Lower body, (quad focused)
    Lower body, (quad focused)
    5.0
    Shoulders and triceps
    Shoulders and triceps
    5.0
    Glutes and hamstrings
    Glutes and hamstrings
    5.0
    1
    Back and biceps
    Back and biceps
    5.0
    Abs and cardio
    Abs and cardio
    5.0
    Abs & Core
    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, strightforward, 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
    Lifetime Access
    Once you purchase, you own the program forever!
    /images/landing/features/reminders.pngframe
    /images/landing/features/reminders.pngframe
    Reminders
    Set workout reminders to stay on track!
    avatar

    About Pili Nemer

    Online Fitness Coach

    I love helping people elevate their lives and evolve. I've been a personal trainer for many years. I am confident you will love this program, its challenging but that's how we grow!

    Get support & accountability from our amazing community

    Find encouragement and accountability by connecting with others in our exclusive private community. There you can learn about nutrition, learn more about form, and connect with other members. Bonus: Pili will be right there to cheer on you.

    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

    Stay in touch and get exclusive insights, special offers & more

    We only send emails occasionally and we respect your privacy
    POWERED BY PLAYBOOK