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.
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
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
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
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
Head Coach
Assistant Head Coach
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 1Fat-loss Client
Verified Athlete"The Playground's methodical approach to programming has been instrumental in my body composition journey."
Fat-loss Client
Verified Athlete"With The Playground, I have grown significantly stronger through a systematic goal-oriented approach."
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."
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."