Simply Mander
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6 WK DB STRENGTH VOL2
Get started today!
Like the 6 week dumbbell strength program? Looking for volume 2 with a little bit more intensity and different/new workouts? Volume 2 is for you!
This workout is a 6 week DUMBBELL strength program - 5 days per week. The week will be broken down as follows:
Day 1 - lower body (quad focus)
Day 2 - upper body & core
Day 3 - full body endurance/conditioning
Day 4 - lower body (glute focus)
Day 5 - upper body (chest & back)
Each day will be primarily strength and hypertrophy based. There will be an option on each day for a METCON/AMRAP or HIIT style workout - but you do not have to complete these sections if it does not align with your goals. If you are only focusing on building muscle & getting stronger, you can omit the cardio sections completely. However, if your goal is fat loss, aim to complete 3-5 of these optional cardio based workouts per week.
Goal:
Weight Loss
Weight Loss
Bodybuilding, Functional, Crossfit
6 weeks program
5 days/week
45-60 mins
Level:
All Levels
All Levels
Goal:
Weight Loss
Weight Loss
Bodybuilding, Functional, Crossfit
6 weeks program
5 days/week
45-60 mins
Level:
All Levels
All Levels
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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
Started a beginner, now I'm doing all of the workouts as written!
Julie G
I've been doing Manders workouts for 2 years now and have never seen as much progress in the gym as I have now!
Alicia C
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
Started a beginner, now I'm doing all of the workouts as written!
Julie G
I've been doing Manders workouts for 2 years now and have never seen as much progress in the gym as I have now!
Alicia C
App Features
Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Favorites
Save your favorite workouts with one tap
Streaks
Make sure you stay on track with your goals
Community
Connect with supportive, real people
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Reminders
Set workout reminders to stay on track!
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About Simply Mander
Online personal trainer
Hey there, I’m Manders! So happy you’re here & hope this app helps you fall in love with moving your body.
A little about me.. I’ve been a CrossFit coach for 6 years, alongside my true passion which is nutrition! I’m a certified Nutritionist, NTP and work for Black Iron Nutrition as a lead coach. I’ve also competed in CrossFit and weightlifting over the years and love helping people achieve their strength goals.
I want nothing more than to help people grow their relationship with both fitness and nutrition. Thank you for allowing me to help you along your journey!
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.
I'm advanced in lifting, 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. You can customize your reps and/or sets for workouts, as well as add weight!
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