Samantha Rowland
/1757003336726_row%20square-comp.jpg)
Simply Strength
6 weeks of strength training for consistent results.
If you're looking for a simple, effective strength training plan, welcome!
Whether you're training at home with dumbbells and a barbell or working out in a gym, this program provides a simple path to strength.
With three efficient 45–60 minute workouts per week, this plan brings you back to the basics. If you're new to strength training and want to learn the ropes, or have been lifting for a while and just want a straightforward plan, this one's for you!
/1752071328145_headshot_square-comp.JPG)
About Samantha Rowland
NASM CPT, CNC
Hey, I'm Sammie! I fell in love with strength training because it makes me feel strong, confident, and keeps me ready for my next adventure.
Whether it's hiking, surfing, or swimming, I have so many outdoor hobbies that I always want to be ready to jump on when the opportunity comes! In my own fitness journey, I've been so amazed at the way my strength training and nutrition carries over, helping me feel my best in my hobbies and my daily life.
I truly fell in love with fitness and want to share that love with others. I became a NASM Certified Personal Trainer and Nutrition Coach to help you feel & fuel well for your next adventure, too!
/1757002848031_Dumbbell%20Bicep%20Curl%20Snip%20Square-comp.png)
Strength Made Simple.
This is a 3-day per week strength training program with one lower body, one upper body, and one full body day. This program is designed to hit all major muscle groups with a combination of the big compound lifts, unilateral movements, and challenging circuits. Over the next 6 weeks, we'll build strong roots and a solid foundation in strength training.
Join Our Community
Leave your email to get connected!
Goal:
Strength
Strength
Functional, Weight lifting
6 weeks program
3 days/week
45-60 mins
Level:
Intermediate
Intermediate
Goal:
Strength
Strength
Functional, Weight lifting
6 weeks program
3 days/week
45-60 mins
Level:
Intermediate
Intermediate
/1757003256600_Test-comp.jpg)
/1757003601569_squat%20long-comp.jpg)
Progressive Overload to Get Stronger for Life!
If you're going to spend your time and energy in the gym, I want to make sure it's as effective as possible. I'm a firm believer in continuing to challenge yourself through strategic programming to see the results you want - whether that's hiking farther, rowing faster, or just moving better. This program guides you through progressive overload, increasing reps and sets over 6 weeks. We're efficient with our time and energy here. My goal is to help you build the strength to do all the things you love in life!
/1720288349831_Screen%20Shot%202024-07-06%20at%201.52.17%20PM-comp.png)
/1720288533573_Screen%20Shot%202024-07-06%20at%201.55.22%20PM-comp.png)
/1720287908440_Screen%20Shot%202024-07-06%20at%201.44.47%20PM-comp.png)
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
Frequently asked questions
What makes Playbook different? How do I know it will work for me?
Playbook provides a place to track and complete your workouts in one easy location. With video demonstrations for each exercise, detailed descriptions, and places to track your weights, it is truly a one-stop method of making progress! With me by your side, I know we can make progress together!
I'm a beginner, is this program for me?
While designed for someone familiar with lifting, this program can be modified for any level of experience. Barbell moves can be swapped for dumbbells, while bodyweight movements can be performed instead of weighted exercises if you're still practicing your form. Please don't hesitate to reach out to me with any specific questions - I'll help you find the right program for YOU.
What type of equipment do I need for this program?
This program is written using a barbell, dumbbells, and a flat bench. Dumbbells and barbell can be used interchangeably through most of the program. A chair or the floor may be substituted for a flat bench, depending on the exercise.
24/7 customer support
support@playbookapp.io
In-app chat support
Stay in touch and get exclusive insights, special offers & more
We only send emails occasionally and we respect your privacy
POWERED BY PLAYBOOK