BODYBUILDING ONLY

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!

$1000
Functional
4 weeks program 4 days/week 45-60 mins
Level:
All Levels
Location:
Gym
Functional
4 weeks program 4 days/week 45-60 mins
Level:
All Levels
Location:
Gym
cover image

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.

    Workouts

    Lower intensive day + core
    Lower intensive day + core
    5.0
    7
    Upper Body - Shoulder & Tricep
    Upper Body - Shoulder & Tricep
    5.0
    7
    Posterior (hamstrings & glutes)
    Posterior (hamstrings & glutes)
    4.9
    3
    Upper body - Back/Biceps & core
    Upper body - Back/Biceps & core
    5.0
    2
    Lower quad/hamstring focus + Core
    Lower quad/hamstring focus + Core
    5.0
    1

    Glowing 5-Star Reviews from Satisfied Customers

    Love this app!!! Every workout is challenging and I've had amazing results.
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    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.
    /images/landing/features/reminders.pngframe
    /images/landing/features/reminders.pngframe
    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!

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    Frequently asked questions

    What makes Playbook different? How do I know it will work for me?
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    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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