Sweat Rewards

4 Week Hybrid Strength

Get started today!

This Program is designed to enhance your strength, power, and athleticism using a combination of traditional strength training, plyometrics, and conditioning exercises. The program is home-based and utilizes basic equipment. Over four weeks, you’ll progressively build a strong foundation, improve explosive power, and increase overall muscle endurance. Program Structure: This program is structured as a 4-day split each week, focusing on upper and lower body workouts with a mix of compound and isolation exercises, alongside plyometric movements. Week 1-2: Foundation and Conditioning • Goal: Establish a strong foundation with emphasis on proper form, controlled movements, and muscle conditioning. • Focus: Strength training with moderate weights, foundational movements, and introductory plyometrics to build a base level of power and endurance. Week 3-4: Strength and Power • Goal: Increase strength and power output by progressively challenging your muscles with heavier weights and more complex movements. Plyometrics will be more explosive to maximize your athleticism. • Focus: Heavier lifting with lower reps for strength, advanced plyometrics for power, and continued conditioning to maintain overall fitness. Training Days Breakdown: • Day 1: Upper Body A • Day 2: Lower Body A • Day 3: Upper Body B • Day 4: Lower Body B Progression: The program is designed to progressively increase in intensity each week. You’ll start with moderate weights and simpler movements, then gradually increase resistance, complexity, and explosiveness. Equipment Needed: • Barbells • Dumbbells • Kettlebells • Medicine Balls • Flat Bench • Resistance Bands Outcome: By the end of the 4 weeks, you’ll notice significant improvements in your overall strength, power, muscle tone, and athleticism. This program is not just about lifting heavier weights, but about moving better, feeling stronger, and performing at your best.

Goal:
Strength
Weight Lifting, Lower Body, Upper Body, Full Body
4 weeks program
Level:
All Levels
Goal:
Strength
Weight Lifting, Lower Body, Upper Body, Full Body
4 weeks program
Level:
All Levels

Workouts

Program nutrition
Program nutrition
5.0
Program intro
Program intro
5.0
Upper Body A
Upper Body A
5.0
Lower Body A
Lower Body A
5.0
W1/D3- Optional 6 circuit Cardio
W1/D3- Optional 6 circuit Cardio
5.0
Intermediate, Cardio, Home, Full Body, HIIT
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!
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
/images/landing/features/reminders.pngframe
/images/landing/features/reminders.pngframe
Reminders
Set workout reminders to stay on track!
avatar

About Sweat Rewards

Online personal trainer

A fitness trainer whose mission is to help you achieve your goals realistically. I am dedicated to helping, supporting and encouraging you to love yourself through the changes your body will be subjected to over time.

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.

24/7 customer support

Stay in touch and get exclusive insights, special offers & more

We only send emails occasionally and we respect your privacy
POWERED BY PLAYBOOK