Name: Playbook - Russel Orhii - W1/D1
Uploaded: 2024-02-02T18:13:19.784Z
Duration: 45 min
Description: W1/D1

This plan got me swole, I’m running this shit back.

Clark

I'm new to the powerlifting world. This is my 1st program, I didn't know how to warm up, so I kinda of jumped into it. Overall, I like it, very challenging  and much to look forward to

David Ray Charles

Callum

Terrance

Weiming Tan

Edwin

Excellent workout! Fantastic strength training at the start and hypertrophy at the end

Jose

Jeremy

Troy

Oliver

Such a good workout. Took time off because of Hurricane Ian, felt good to be back.

Adam

Ryan Helier

Thomas

Aaron

Wink

Orion

Justin

Allow people to enter the weight they use to allow for better progressive overloading.

Sean

Bader

Markus

Honestly great workout, threw me off that it said there was hamstring curls involved too but once starting there weren’t any ham curls. Also not very used to higher rep ranges of compound movements haha

Elias Thestrup

Best heavy volume session and it's just the W1D1 🔥🔥🔥

Victor

Never had such an intense heavy volume session

First day on the challenge after getting snowed in on the east coast! Might’ve ditched my last program to start this, but damn my bench is flying!

Neill

A Nice Burn I Enjoy Myself Too Solid Program I Can See

DeShaun Sykes

Carlo

Great combinations of movements. Definitely going to feel this tomorrow!

Pranav Sharma

Excited for this challenge bruv 💪🏽 leg day was crazy as usual 😮‍💨

Daniel

I took a little time off so to come back with this great of a workout is a blessing🙌🏼

Tre’ Howard

I don’t often perform two compound movements in one session so this day 1 was a mental fatigue barrier I needed to overcome.

Pretty challenging, since it’s my first workout post Covid, still got the job done even though it took me longer than 45mins.

Samuel

Man haven’t done powerlifting training in a minute so this was tough, but let’s go!!

Isaac

My legs are completely dead.  Great first day!

Julian Diehl

- Squat 
- Squat 
- Bench 
- Bench 
- Leg press 
- Hamstring curl 
- Calf raises

Barbell Squat 85% of 1rm

Barbell Squat 70% of 1rm

Barbell Bench 87.5% of 1rm

Barbell Bench 70% of 1rm

Leg Press

Calf Raises

W1/D1

The deadlift had me in the beginning. everything else was smooth. Great chest pump. It was my first time going to failure on Dips cranked out 20 in a row.

W1/D2

I was so focused on the squat that I forgot to warm up for the bench. Great pump in my chest & delts. The supersets took my out. I added in some facepulls at the end of the workout to target my rear delts more. I like to have balanced ya digg

Karlis

Justin Battles

W1/D3

Pump going crazy!! This workout really challenges my Bi's & Tri's

Sorry 😣 I meant to leave 5 stars. Thank you for the fast and effective upper body. 🙌🏻

Dorene Stretar

W1/D4

Getting into the flow of using Low bar in Squatting. It really helps add more weight to your lifts.

Dumbbell RDL wouldn’t load. Otherwise great workout!

Marvell

Kris

W2/D1

I know it was a typo for the latpulldowns. I just did a rep range from 10-15. Rest times were longer on this day. Everyone remember to warm up your lats before this workout

This was a great burn!!! Especially the super set💪🏾

Stan

This workout will cause injurys forsure shoulders have been nonestop hurting on this program

Bryan Mast

W2/D2

It be the supersets that gas me the most.

I can’t feel my shoulders 🥴… what a crazy burn!!! DAMN!

First time feeling cramps in my traps  😂😂

W2/D3

This arm day was better than last week. More controlled and nice pump

W2/D4

Hammies were tight i couldn't do hamstring curls, my fault for not being consistent in stretching, but I did run a mile before the workout. Overall, I'm just improving my low bar squat.

Love this program frfr. A bit expensive but worth all the little things like timer and logging system. Deff helps keep track and adds to the discipline.

Noel

W3/D1

Another Day Another Dollar, a solid workout, went check the pump out in the mirror today. Absolutely feeling it, lol

W1/D1

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