Build to 1RM

Build Strength and Find Your 1RM

The goal of this program is to build absolute strength and revolves around building solid 1 rep maxes for primary compound movements.

Goal:
Strength

Weight Lifting, Lower Body, Upper Body, Full Body

8 weeks program 6 days/week 60-90 mins

Level:
Intermediate

Goal:
Strength

Weight Lifting, Lower Body, Upper Body, Full Body

8 weeks program 6 days/week 60-90 mins

Level:
Intermediate

About the program

This 8 week program is one of our most loved daily training splits. The goal of this program is to build absolute strength and revolves around building solid 1 rep maxes for primary compound movements. Primary movements will include a dead stop component. Dead stop training has been proven to help build start strength, positional strength, and improve technique. This program includes components of maximal strength, hypertrophy and tempo training as well [both eccentric and isometric]. The Build to 1RM program is a great option for those who want to test max strength and see progress in the form of max load increases.

Workouts

Back, Shoulders, Biceps

5.0

Chest, Shoulders, Triceps

5.0

Full Body or Optional Rest Day

5.0

Hamstrings, Glutes

5.0

Chest, Shoulders, Triceps

5.0

Testimonials

8 weeks of challenging workouts, but no surprise to me. I've been working out with the Sweendoggs for 2 years now with Hybrid, Strength, Hybrid 2.0 and the daily workouts on the app. Intensity has been the name of the game for some time and I love it. That's why I've stuck around! The challenge for me was about accountability and discipline. Coming out of a holiday season where cookies and fun family dinners were abundant (thank goodness for those things!), it was time for a reset and refocus. 8 weeks of workouts and commitment to water, protein and proper recovery. My biggest "change" accomplishment might even be the fact that I committed to and executed week where slept in, one FULL rest day kept my macros the same and didn't go to the gym. Most people don't have a problem doing those things, but if you do then you know exactly how difficult that was for me. Physically, sure, I lost a few pounds. 5 to be exact. love seeing some more definition in my arms and shoulders, legs and even a couple of abs showing up. I'm more impressed with the numbers that are written on paper during the daily workouts. Hitting new PRs almost WEEKLY over the last 8 weeks in every piece of the split! Back Squat PRs multiple times, ending with 250x1, Pull-ups for full sets unassisted, Deadlift pulls with ease on full body days that exceed previous 1RM and front squat PRs week after week ending with 175x2. never dreamed of hitting some of the weights that I achieved with these workouts. Over the course of the 8 weeks, I also gained some confidence to stand my ground on an issue that has been looming. Losing an accountability buddy wasn't an easy transition, but I moved on and through! Nothing holding me back in a space where I felt like I needed to be quiet.

Ashley M.

This challenge was a lifestyle change. I've done completions challenges set weight loss goals lifting goals, you name it I've tried it but for one reason or another never succeeded. The app, workouts, videos, detailed breakdown was a game changer. You gave me the tools to succeed and took so much of the work out of getting the job done. By that fed the process. I followed mean you spoon and I don't recognize myself. I started at 226 and I'm down to 175 from just lifting following your workouts. I have never been in this shape in my life and feel like I have built the foundation I need to carry on with my new lifestyle. I can't express my feelings but I am speechless. thank you for the opportunity in this challenge and I am hyped to continue my progress and continue to challenge myself.

Ryan S.

I'm attaching photos of the physical change, comparisons from the beginning of the challenge to the end. Please consider these and then imagine that the Hulk also entered me during my workouts for some of the best lifts of life so far. Thanks for a fun event and PLEASE keep 'em coming!

Ashley S.

(Warning, this may get long!). think the best words I have for this challenge are "Thank You!" This challenge has literally changed the course of my personal health. In the past 6 years, I've had 3 amazing boys, but with those boys came an extra 20 lbs of weight and the loss of strength i once had. I would work out extremely rarely and would try a diet here and there, but nothing would stick. When initially seeing the post about a challenge, I almost didn't join-telling myself "this will just be another failed attempt in the end". Thankfully, my amazing wife convinced me it was a win win for me either way, and not going to lie, the motivation for some cash on top made the choice to join easier. My wife can attest to the fact that I've never been able to stick to a workout plan for more than a few weeks... Until Now!! Over the last 8 weeks I have been able to build a new routine and completely change my health habits for the better! Random side note- one of my boys was diagnosed with Celiac in week 2 of the challenge so our house had to very quickly adapt to being Gluten free. This, in the end really forced me to get rid of some bad eating habits. I'm eating a million times healthier, and making sure I take time to put in the work! In the end I was down 19lbs and gained an incredible amount of strength! I went from only being able to do a couple pull ups to being able to complete 8. All I can say is thank you! Thank you for providing an opportunity for me to really challenge myself. Thank you for being present with the participants and constantly providing us with encouragement. Thank you for helping me change my life! (My wife says thank you too!) Keep up the amazing work!

Ian M.

Ashley M.

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!

Reminders

Set workout reminders to stay on track!

About Sam Sweeney

Certified personal trainer & gym owner

Hi there and welcome! I couldn’t be happier to have you! Before we jump into why you might be here, let me introduce myself. My name is Sam Sweeney. I am a certified personal trainer with 5+ years experience working with clients both in the gym and online. I am married to Noel Sweeney and together we own and operate Sweeney Fitness Gym in Minneapolis, MN. Just as many of us do, I threw myself into athletics for most of my life. I grew up playing competitive soccer through my first year of college. The transition out of team athletics is where I really struggled. I found myself grasping to anything I could get control of and in my mind I could control only a few things, how little I ate and how much I moved. I struggled with body image and disordered eating for many years after ending my soccer career. I started training for marathons shortly after. The more I ran, the more obsessed I was with how long I could go. I ran multiple marathons in this time period but I also lost myself a bit too. My recovery was a slow one. When I tell you I have seen both ends of the scale, I mean it.But this phase of life led me to the gym. In many ways strength training is what helped pull me out of a very dark place. It taught me how to shift my focus to what my body is capable of, instead of obsessing over the superficial. I have now spent several years participating, researching, and obsessing over all things fitness. The process of understanding our bodies and learning how to embrace them with balance is a tough one. It is not a “one size fits all”. We get the privilege of fighting for ourselves and the lives we want daily, that’s why I’m so passionate about this journey. Which brings us here, to you. You are the reason I am here today. Fitness might be our common denominator but we’re striving for the same thing. You deserve the chance to fight for the life you want to live. So, get ready to rumble. Your life is about to change and Im with you every step.

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: Sam 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.

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