Play To Shred / Minimal Equipment / Phase 2

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 2 (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 + 1 Cardio session. 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.

In this phase, we are progressing into more multi-joint movements and heavier loads. We will still continue to do single limb exercises for major and minor 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 progressions of big barbell movements.

You want to make sure that you have heavier loads as your strength goes up to ensure progress.

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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 // Resistance Bands
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Sample Week
Week 1 of 3-week program
Sunday
Week 1 Day 1

A1

Squat - Heels Elevated - DB By Side - Medium Stance

A2

Row - Prone - Incline 30 - DB - Pronated

B1

Split Squat - Rear Foot Elevated - DB

B2

Liatsos Raise - Incline 45 - DB

B3

Calf Raise - Standing - DB - Unilateral

B4

Garhammer Raise - Incline

Monday
Week 1 Day 2

A1

Bench Press - Incline 45 - DB - Neutral

A2

Romanian Deadlift - DB

B1

Bench Press - Decline 30 - DB - Semi Pronated

B2

Glute Bridge - Bench - Bodyweight

B3

Curl - Incline 45 - DB - Supinated

B4

French Press - Seated - DB

Tuesday
Cardio 
Wednesday
Week 1 Day 4

A1

Squat - Heels Elevated - DB By Side - Medium Stance

A2

Row - Prone - Incline 30 - DB - Pronated

B1

Split Squat - Rear Foot Elevated - DB

B2

Liatsos Raise - Incline 45 - DB

B3

Calf Raise - Standing - DB - Unilateral

B4

Garhammer Raise - Incline

Thursday
Week 1 Day 5

A1

Bench Press - Incline 45 - DB - Neutral

A2

Romanian Deadlift - DB

B1

Bench Press - Decline 30 - DB - Semi Pronated

B2

Glute Bridge - Bench - Bodyweight

B3

Curl - Incline 45 - DB - Supinated

B4

French Press - Seated - DB

Friday
Off
Saturday
Off
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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 2
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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?
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."

Play To Shred / Minimal Equipment / Phase 2