Back 3 Week Builder With Core

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This 3 week plan is all about progressive overload. Each week you want to up your weight with each workout, even if it’s only by 5 lbs. If the reps lower during your set up the weight! The sets will be less because we are focusing on upping the weight! The second back day is lighter weight higher reps. I am also adding in a core day, you can do this alone or with cardio.

Goal:
Strength

Weight lifting, Bodybuilding, Back, Upper Body

3 weeks program 3 days/week

Level:
All Levels

Goal:
Strength

Weight lifting, Bodybuilding, Back, Upper Body

3 weeks program 3 days/week

Level:
All Levels

Workouts

W/1 Heavy Back Day 1

5.0

All Levels, Strength, Back, Bodybuilding

W/1 Core Day 1

5.0

Abs & Core, Toning, All Levels

W/1 Light Back Day 2

5.0

Back, Strength, Bodybuilding, All Levels

W/2 Heavy Back Day 1

5.0

Strength, Bodybuilding, All Levels, Back

W/2 Core Day 1

5.0

All Levels, Strength, Abs & Core, Toning

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

Need to see it to believe it?

I signed up with Tamara to Lose weight , gain muscle, be strong, create habits for life And that's exactly what she helped me achieve!

Nate

I believe I am a little older than most of her clients & I have had some setbacks. Tamara has been so patient with me and my abilities. I have seen some major changes in my body and movement. She is very encouraging even when you think you cant do something she shows you you can! I would not want anyone else in my corner except my trainer , she is amazing!

Jeanette

I absolutely love Tamara! She not only pulled me out of a depression with not only my physical health but also my mental health. I am now strong enough to keep up with my kids & play all the sports with them! I recommend Tamara to anyone & everyone who wants to change their health in more ways than one!

Heather

Tam has improved my abilities to lift weights & my confidence. She is very funny & easy to work with and very approachable.

Stephanie

I'm a 45 year old mother of 2 & I've always had issues with my weight. I've been in and out of the gym for years with no progress. I've watched several people do Tamara's program and knew I needed to give it a shot. So far I have lost 55 lbs. since starting with her & I know I couldn't of done it with out her program!

Amanda

I signed up with Tamara to Lose weight , gain muscle, be strong, create habits for life And that's exactly what she helped me achieve!

Nate

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

Stream Anywhere

Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.

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!

About Tamara Riley

Online personal trainer

My fitness journey began several years ago after I had my fifth child. I was over 300 lbs and I knew I needed to make a change and fast! I changed my diet completely and joined a gym. Within a year of being consistent and dedicated to changing my life I was able to lose 150 lbs naturally. Now I strive to help other women do the same! Will it be easy? Absolutely not, but it is worth it! I will be there along the way to share helpful workouts and encouraging tips and anything else you may need!

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.

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