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BODYBUILDING ONLY
Get on the gains train!
This program is strictly bodybuilding/hypertrophy workouts that you can do most likely at a commercial gym. There will be dumbbells utilized in this program, but no conditioning or metcon/cardio pieces! What you'll find in this program is higher volume workouts that are separated into the following days:
Do it on it's own during a bulk, or do it to supplement your regular training during a cut or maintenance - there's no right or wrong way to look like you lift!
Goal:
Gain Muscle
Gain Muscle
Functional
4 weeks program
4 days/week
45-60 mins
Level:
All Levels
All Levels
Goal:
Gain Muscle
Gain Muscle
Functional
4 weeks program
4 days/week
45-60 mins
Level:
All Levels
All Levels
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About the program
This program is strictly bodybuilding/hypertrophy workouts that you can do most likely at a commercial gym. There will be dumbbells utilized in this program, but no conditioning or metcon/cardio pieces! What you'll find in this program is higher volume workouts that are separated into the following days:
1. Lower body/Quads/Glutes
2. Upper body/Shoulders/Triceps
3. Lower body/Hamstrings/Glutes
4. Upper body/Back/Biceps
You can structure these however you see fit into your routine! I would advise to take a rest day in between day 2 & 3, and day 3 & 4, but ultimately it's up to you and your schedule!
You might find the following terms written into the program:
Top set: Your heaviest working set. (0-2 RIR)
Backdown set: Set after your top set is completed. It is
max weight you can do for a higher rep scheme than the top set. Make sure to rest between the top set & the backdown set.
Drop set: After completing a top set or Backdown set. You immediately lower the weight by 20-30% & continue to get as many reps as you can - no rest. You may also see two drop sets; meaning you lower the weight a second time and get as many reps as you can.
RIR (reps in reserve): Measuring how many reps you could have done after the set is done. How many reps until you would have hit true failure. Example: 0 RIR means you could not have done any more, 2 RIR means you could have done 2 more.
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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
App features
Reminders
Set workout reminders to stay on track!
Video Workouts
Easy-to-follow videos for every workout in the program.
Lifetime Access
Once you purchase, you own the program forever!
Streaks
Complete at least one workout every week to get a streak!
Favorites
Save your favorite workouts with the click of a button.
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
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 program! 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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