Play To Shred / Minimal Equipment / Phase 1

The Playground Fitness

Coaches
Nick Hedayatpour and Dennis Pang

This program is designed for those who do not have access to a fully-equipped gym but still want to make progress in their body composition efforts through a sound, well-structured and progressive program.

This is Phase 1 (3-weeks long) of the Play To Shred Fat-loss Program with Minimal Equipment which is designed with beginners with less than 1 year of strength training.

In this program, you will go through 4 whole-body training sessions weekly. Each exercise comes with a demo video as well as detailed prescription of sets, reps, tempo and rest period. You are also given instruction on how to find the right load for each exercise and how hard to push them.

The exercises in this phase are mainly single limb for major muscle groups which not only increase energy expenditure and muscle mass, but also increase mobility and reduce imbalances, making you ready for the upcoming phases which incorporate big barbell movements.

$40
Get Play To Shred / Minimal Equipment / Phase 1
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Structured & Progressive Programming
Stop wasting time searching on the net hopping from one program to another and start investing in a proven program that has a built in mechanism for progression from workout to workout, week to week, phase to phase
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Strength-Based Programming
Even though HIIT training, running, cycling and other endurance activities are all the fuss these days, none of them are as effective and versatile as strength based weight training. It is that simple. You gain strength and muscle mass while increasing your energy expenditure and metabolic rate which are all key to sustainable body composition improvements.
Features
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Access to a coach
Have questions regarding the program? no problem....use the built-in messaging feature to ask your questions and a coach will get back to you asap
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Programming 7 days per week
Each cycle is one week and in each phase, you will have 3 cycles with specific instructions to follow.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. This program will push you harder, keep you going longer, all through an app.
Equipment
Required
Adjustable Dumbbells // Adjustable Bench
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Sample Week
Week 1 of 3-week program
Sunday
Week 1 Day 1

A1

Split Squat - DB

A2

Row - Bench Supported - DB - Neutral - One-Arm

B1

Squat - Goblet - DB - Medium Stance

B2

Lateral Raise - Prone - Incline 15 - DB

C

Lateral Raise - Seated - DB

Monday
Week 1 Day 2

A1

Floor Press - DB - Neutral

A2

Romanian Deadlift - DB

B1

Overhead Press - Seated - Supported - DB - Neutral

B2

Glute Bridge - Bench - Single Leg - Bodyweight

C1

Curl - Seated - DB - Neutral

C2

Tricep Extension - Flat - DB - Neutral

Tuesday
Off
Wednesday
Week 1 Day 4

A1

Split Squat - DB

A2

Row - Bench Supported - DB - Neutral - One-Arm

B1

Squat - Goblet - DB - Medium Stance

B2

Lateral Raise - Prone - Incline 15 - DB

C

Lateral Raise - Seated - DB

Thursday
Week 1 Day 5

A1

Floor Press - DB - Neutral

A2

Romanian Deadlift - DB

B1

Overhead Press - Seated - Supported - DB - Neutral

B2

Glute Bridge - Bench - Single Leg - Bodyweight

C1

Curl - Seated - DB - Neutral

C2

Tricep Extension - Flat - DB - Neutral

Friday
Off
Saturday
Off
Coaches
More from The Playground Fitness
coach-avatar Nick Hedayatpour

Head Coach

coach-avatar Dennis Pang

Assistant Head Coach

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a track record of delivering results

We have been using this exact training system to make drastic body composition changes for hundreds of our clients in our training facility and we believe this system can help you too.....regardless of where you are!

Get Play To Shred / Minimal Equipment / Phase 1
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FAQs
Is this program only for beginners?
This program is mainly designed for a beginner who has less than 1 year of strength training experience. However, intermediate and advanced trainees can also use this program when looking to get leaner provided the level effort is high.
I do not have all the equipment listed. Can I still do this program?
No. You need to have the minimal equipment listed for this program.
Can I add cardio days to this program?
For phase 1 it is not necessary. In phases 2-4, there will be recommended cardiovascular workouts
How hard do I need to push each session?
Every session and week has specific level of effort to be followed. A detailed instruction is given for each training session and exercise.
Can this program give me abs?
While this program is designed for fat-loss, it is not the only factor that leads to a lean body with abs. Nutrition, recovery, sleep, stress management etc. allay important roles.
Does this program come with nutrition guidelines?
No it does not. For nutrition coaching visit https://theplayground.fit/nutrition-coaching/
The Proof
verified-athlete-avatar Hari

Fat-loss Client

Verified Athlete

"The Playground's methodical approach to programming has been instrumental in my body composition journey."

verified-athlete-avatar Ditesh

Fat-loss Client

Verified Athlete

"With The Playground, I have grown significantly stronger through a systematic goal-oriented approach."

verified-athlete-avatar Why Leong See Tho

Fat-loss Client

Verified Athlete

"I have achieved more in the past 8 months of being with The Playground than years of wasting time on trying various HIIT and cardio routines."

verified-athlete-avatar Devanie

Fat-loss Client

Verified Athlete

"I love how systematic and progressive Playground's programming is. For every training phase, there is a clear end goal which makes me stay committed to my goal."

More from The Playground Fitness

programs
Play To Shred / Minimal Equipment / Phase 1
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