Play To Shred / Minimal Equipment / Phase 2
The Playground Fitness
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.
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
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
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
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
Nick Hedayatpour
Head Coach
Dennis Pang
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 2
Hari
Fat-loss Client
Verified Athlete"The Playground's methodical approach to programming has been instrumental in my body composition journey."
Ditesh
Fat-loss Client
Verified Athlete"With The Playground, I have grown significantly stronger through a systematic goal-oriented approach."
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."
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."
