Current Split: 05/21/23 6 Day/Week Split Option: Day 1: Back, Delts, Biceps Day 2: Glutes, Hamstrings Day 3: Chest, Delts, Triceps Day 4: Quads, Calves Day 5: Biceps, Triceps, Core Day 6: Full Body- Glutes/Quads, Delts, Core emphasis 5 Day/Week Split Option: Day 1: Back, Delts, Biceps Day 2: Glutes, Hamstrings Day 3: Chest, Delts, Triceps Day 4: Quads, Calves Day 5: Biceps, Triceps, Core 4 Day/Week Split Option: Day 1: Back, Delts, Biceps Day 2: Glutes, Hamstrings Day 3: Chest, Delts, Triceps Day 4: Quads, Calves 3 Day/Week Split Option: Day 1: Back, Delts, Biceps Day 2: Pick one or combine 2-3 movements from each leg day Day 3: Chest, Delts, Triceps. Notes: 1. Unilateral and tempo training will be applied as necessary throughout this split- keep your eyes on the notes each training day. 2. Please consider tracking your primary movement sets, reps, weight, notes, etc. We will repeat these movements over the next 6-8 weeks and you will be able to better track your improvements as you go. 3. As we apply more volume to the upper body be sure to listen to your body and pace correctly.Never hesitate to shift around a training day to meet your recovery/lifestyle needs. We can help with this if needed. 4. Please reference the Activation and Warm up section of the app to choose your warm up each day. All of the mobility and warm up routines from our prior split have been added to this section for your reference. *To get the most out of this split my recommendation is to set goals for each primary lift. Keep them reasonable and achievable. We will work up to a 3RM for each primary movement by the end of this split but your goals could surround anything from load to form to ROM. I will share my goals later this week!

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Yes! Favorite or Download any workout for easy access later! Favorite a workout: How it works: Tap on the heart 💚 icon next to a workout. Or add a workout to favorites from the workout summary screen by tapping on the heart 💚 icon in the upper right corner. To access your favorite workouts: Step 1: Navigate to Profile Tap on Favorites. Step 2: Sort Favorites You can sort your favorites by partners, publish date, and date added. Download a workout: Step 1. Tap on the download icon next to the workout which you want to download Step 2. Once the downloading process is successfully completed, you’ll be able to view the workout from within the Playbook app with no internet connection required