Name: Playbook - Sam Sweeney - 1/14 Full Body
Uploaded: 2026-06-17T00:04:48.203Z
Duration: 60 min
Description: 1/14 Full Body

Always good to burn it out!  Love hate these fullbodys!!

Happy Chinese New Year of the 🐯🙌🏻
Go get em tigerrrrrr🐯
Time is tight,6rds<35’

yangBAE

I really liked the functional fitness aspect of this training sesh. I am grateful to know that I’ll be strong and fit when I’m older because of effective, safe, and functional training. Thank you!!!!! Also, a great grip burner for me 🥵

McKenna

Such an awesome workout, loved the mix of exercises!!

Courtney

Joyce

Ashley

GWENDY

First round didn’t seem so bad…round 7, not so much. I love FBF because it’s always different and challenging in unique ways.

Katie

Alice

Rowena

Alexandra VanHook

I had to skip this full body day on Friday but I decided to go back and get it in today.. I’m so glad I did! 👌🏽

Elianna

Honestly, I always dread the Full Body Workouts on this app. Not because I think they’re bad workouts, if anything they’re great workouts that push me to my breaking point. I’m glad I did this, but I definitely had to hype myself up the whole time and try not to throw up 🤣

Kylee

Amy Handegan

That workout wore me out! Kicked my butt good! I now have no energy hahaha!

DeAnna

Definitely not as pretty as when Sam does it, you make it look so easy. 7 rounds 30s dead hang. Grip strength is a weak area for me.

Susan

Only 17 seconds … need to work on grip strength but KILLER FULL BODY

Emily

Great full body workout. This one had a few exercises that were new to me. I love how creative the full body workouts are PLUS effective. 😤

Karla

Linda

Great full body workout. Always looking forward to it.

Dedra

Sam and Noel thank you for helping me get my passion and love for movement again ❤️🥰

Veronica

This may have been my favorite full body workout.  The 40min actaully flew by!  I can definitely feel this one!

Samantha Briggs

MELANIE

Amazing! This was HARD but in such a good way. There is just some kind of magic that happens in this programming! Where I had hit a plateau I am now progressing in small consistent steps😁 Skills I had almost given up on ever being able to remotely get right, I am now learning and improving and with that my confidence and excitement continues to grow❤️

Anna

Holy push press! I’d like to think the plate was just getting caught on the carpet in the gym, but I’d be lying. That one killed me (and had to modify 😩 to inchworm push-ups). The only other modification was the ball toss to KB swings (due to the lack of equipment). Was able to get through 6x exactly… but that hang …. Ouchie!!

Alli

Great workout! I did 8 sets & completed 30 sec of the dead hang! Woof! Loved it

Rachel

Amanda

Savanah

Jane

Awesome workout. I chose cardio for 15 min. Spent 5 min on assault bike, 5 min on rower and 5 min jump rope and then completed 6 rounds of the AMRAP. Only 30 sec dead hang. Room for improvement there. The workout kicked my ass.

7 rounds & 1 min 3 sec dead hang 
🎉🎉🎉🔥🔥🔥

Jessie

That was fun! My grip and shoulders were dead meat at the end. 🥵

Ellie

Great variety. Great, quick calorie burner 🥵💀

Erika

Sweat my Butt off during this one!!! Chose the sumo dead’s and i am dead hahahaba

Shannon Smolinski 

I made it 5 rounds. Brutal. Worked on my breathing. I was focused and mentally pushed myself.

Felt very sluggish today, so I didn't really go for amrap, rather I did the 40 mins focusing on form....stilllllllll destroyed me🥵🥵

Caroline Kuc

Jessica Phillips

Marelys Duenas

Nicole

Jordan

Michelle 

It was intense, yet satisfying! Definitely got my heart racing this morning!

Begonia

When the SweenDoggs give you an “option” take it! Your gains will thank you later 😂. Awesome full body Friday per the usual!!

Portia

Challenge Week 2/Day 5

Happy Friday!

Instruction: 

First complete: 
1. Sumo Deadlifts: 3S/8-10R + drop set on every set
**Rest 60-90 seconds between sets. 

**You may choose to skip the sumo deadlift sets at the start of this training day and replace it with 15-20 minutes steady state cardio [stair stepper, bike, rower, elliptical, etc… if you choose].**

Once you have completed the sumo deadlifts sets (or steady state cardio) set your timer for 40 minutes and complete the giant set below in an AMRAP fashion. This means you will get through as many rounds as possible of the giant set below, within the 40 minute time frame. Rest as needed (but minimally) within this time. Reps/time for each movement written in below. Use the modifications as needed. 

2. Kettlebell Overhead Walking Lunges: 1 minute
3. Barbell Hang Clean: 10R 
4. Plate Push: 1 minute
5. Dead Ball Toss: 10R total
6. Single Sided Farmer’s Carry: 1 minute total (30 seconds each side)
7. Toes to bar: 10R

Rep Range: 8-10R
Tempo: Power, quick 
Modification: Conventional deadlifts, trap bar deadlifts, or KB/DB deadlifts [whichever you choose, be consistent with]. 

- begin with a barbell on the ground in front of you. 
- get into a sumo stance, feet outside of hip width- toes pointed slightly outward [width of stance will depend on your body mechanics and mobility, play around with this if needed.] 
- use a “tripod foot” to grip the ground. 
- roll the barbell towards you so it is above “mid shoelace” of each foot. 
- make sure the bar is centered over the feet. 
- keep a neutral spine and push the hips back as you bend forward to grip the barbell. 
- use a double overhand grip, straps, or over/under grip [if you use an over/under grip make sure to switch hands every now and then.] 
- grip the barbell so your hands are directly in line with the shoulders. 
- keep a “death grip” on the barbell, like you are going to break the bar in half around your body. 
- shins should be vertical at the bottom of the rep, knees should follow the direction of the toes. 
- depress the scap to activate your lats - point the chest forward [should be able to see the “logo” on your shirt- if your shirt had/has a logo]
- drive your feet through the floor and leg press the weight up to your knees before using the glutes to snap the hips in to the standing position. 
- reverse the movement and lower with control, keeping the barbell close to your body. 
- keep a heavy brace on the core to protect your back. 
- keep head, neck, spine neutral throughout.

Sumo Deadlifts

Time: 1 minute
Tempo: Steady
Modification: dumbbell overhead walking lunges, or walking lunges with weight by your sides. 

- grab a kettlebell in each hand and press them into an overhead position
- pin the scap down to help support your shoulders with your lats, and think “ribs down” in this overhead position [watch for a “rib flare”. If your ribs flare out, you are likely not bracing your core correctly. Tuck the ribs and it will help you brace. 
- start with your feet together. 
- step one foot out, plant the foot on the ground and lower into a lunge position. 
- drive through the front foot and the ball of your foot on the back foot and bring the back foot to meet the front. 
- alternating legs as you lunge forward, keeping the arms pinned overhead.

Kettlebell Overhead Walking Lunges

Rep Range: 10R
Tempo: steady
Modification: Dumbbell Hang Clean

- grip the barbell with a pronated gip, shoulder width or slightly outside of shoulder width. 
- stance is hip width or slightly inside. 
- begin standing with the arms extended down in front of your torso, bar resting on your mid quad. 
- bend the chest forward slightly to gain momentum and use your quads to bounce the barbell off of as you shrug the bar to your high chest, collarbone. 
- as you shrug the bar up, rotate the elbows forward and “catch” the bar in a “clean” or front squat grip. [high chest/collarbone]
- lower the barbell with control and continue reps.

Barbell Hang Clean

Time: 1 minute
Tempo: steady
Modification: inchworm walkouts or bear crawl. 

- choose an appropriately heavy plate that will slide across the ground
- begin in a table top position, knees hovering off the ground 
- use your palm to push the plate forward
- as you push the plate forward, step your feet forward, driving through the balls of your feet each time. 
- knees should stay off the ground. 
- alternate each hand as you push the plate forward. 
- keep the core braced so your spine stays neutral as you move in this position.

Plate Push

Rep Count: 10R total 
Tempo: steady
Modification: Kettlebell or Dumbbell swings

- use an appropriately heavy deadball
- position it on the ground in from of you, between your feet. 
- squat down [keep a neutral spine, upright chest] and grab the ball with both hands
- shrug the ball up to one shoulder and drop it behind your body. [this is a “dead ball” so it should not bounce or roll away from you”]
- immediately turn your body around to face the ball and repeat the movement, only this time drop the ball over your opposite shoulder. 
- make sure to use your legs and hips to lift the ball and get it to your shoulder. 
*if you feel this in your low back too much you are likely bending over too far to pick up the ball, or the ball is too heavy.

Dead Ball Toss

Time: 1 minute total [30 seconds each side]
Tempo: steady
Modification: both arms farmer’s carry


- grip a heavy dumbbell in one hand 
- begin in a standing position with feet together, extend the arm without the dumbbell straight out to the side, for balance. 
- being unilaterally weighted means you must use your core to balance the weight as you walk, think “ribs down” and use your core to keep a stiff trunk and keep the hips facing forward as you walk. 
- take small steps forward. 
- focus on balancing the weight through your trunk. 
- switch sides half way through [30 seconds each side]

Single Arm Farmer’s Carry

Rep Count: 10R 
Tempo: steady
Modification: hanging knee raise or v ups

- grip the pull up bar with both hands. [thumbs wrapped over or under bar]
- begin in a hanging hollow position [legs extended down, toes in front of the torso, glutes squeezed, core braced]
- depress the scapula and activate your lats. 
- use your lats to pull your torso back and raise the legs until the toes tap, or get close to tapping, the bar. 
- release the legs back down with control. 
- fight against any swinging. Brace the core correctly will help with this.

Toes to Bar

Giant Set

Time: Failure
Tempo: Hold
Modification: inverted row dead hang. 

[keep track of time, we will revisit this]

- grip the pull up bar with a death grip [thumb wrapped under the bar]
- allow yourself to hang, fully extended from the bar. 
- hold your grip until you cannot anymore.

Burnout Challenge: Dead Hang

1/14 Full Body

No modification for hack squat. No weight is not modification. Overall okayish workout.

Porchia

Jennifer

6/16 Quads, Glutes

Audry

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

Megan

Lizz

6/12 Hamstrings, Glutes

This felt great and the burnout was especially awesome!

Janet

6/11 Chest, Shoulders

💪🏻💪🏻💪🏻💪🏻❤️🔥❤️❤️

6/10 Back, Core/Abs

Elaine Rondon

Loved the ladder SS! As always such a good leg day! 🔥

6/9 Quads, Glutes

How many times can I say perfection in a single split? The limit does not exist ♾️

6/8 Shoulders, Arms

Please make this split a permanent workout option on the app! I have extremely mixed feelings about it, but I can’t deny the growth I’ve been seeing!

6/5 Hamstrings, Glutes

Nyakeh

6/4 Chest, Shoulders

Absolutely loved everything about this one, a favorite for sure!

6/3 Back, Core/Abs

The burnout leg extensions were a really cool variation!

BabyLuv

Morgan

6/2 Quads, Glutes

Love the lat raise variety, hit just right ❤️

6/1 Shoulders, Arms

Calling the authorities because that box squat into reverse lunges superset-pyramid-drop-set shenanigans was attempted murder.  😤🥵

Mandy Rigsby

5/29 Hamstrings, Glutes

Vanessa

Shoulders and chest annihilation 🤸🏻‍♀️🥇🪂

5/28 Chest, Shoulders

I would love if there were more abs on ab day. But I adore all of the diff ways we worked the back.

I surprised myself today! Didn’t know i had the strength or stability to do the one leg pullover and I did!!! This split has really made its way into my top favorites already!

5/27 Back, Core/Abs

5/26 Quads, Glutes

All the corkscrews felt SOOO good today 💪🥰

5/25 Shoulders, Arms

Heather

Alexis

5/22 Hamstrings, Glutes

Solid chest day. Those around the worlds depleted the tank fully!

Tamara Feist

5/21 Chest, Shoulders

I'm trying to fall in love with the gym again and the structure of this split is helping significantly! Thanks Sam!

5/20 Back, Core/Abs

First day back! Almost 11 months postpartum. That was tough but so glad to be back at it.

5/19 Quads, Glutes

The trisets flowed so perfectly together!

Trisha Jones

5/18 Shoulders, Arms [NEW SPLIT!]

This day always feels so aligning for me 🥰

Just did the running part …needed that this morning 🔥

Yesenia

5/15 Shoulders, Core (sprints- DELOAD)

Wall sits never fail to bring the quad fire 🔥

Vonny

5/14 Quads, Glutes (abs-DELOAD)

Shoulders have been feeling a lot stronger to support these chest day moves!!

Lorena

5/13 Chest, Triceps (sprints- DELOAD)

5/12 Glutes, Hamstrings (abs- DELOAD)

Bicep endurance has improved so much over the course of this split 💪🥰

5/11 Back, Biceps (sprints- DELOAD)

Linz

Great split. Ready for a deload week though

5/8 Shoulders, Core (sprints)

Holly

5/7 Quads, Glutes (abs)

Flavia

Has anyone got triceps I can borrow? Mine are on 🔥🔥💪

Carol

5/6 Chest, Triceps (sprints)

Really love the eccentric focus on the 2-1 ham curls

JulieAnn

5/5 Glutes, Hamstrings (abs)

God those inverted rows get me every time 💀🫠

Molly

5/4 Back, Biceps (sprints)

One of the kick ass workout ever. Those snatches wow. Loved it. 😍

5/1 Shoulders, Core (sprints)

Lateral walks and step ups were challenging today, loved it. 😍

Omg the step ups 😭🥵. I will not be able to walk right tomorrow

Faith

4/30 Quads, Glutes (abs)

Took a week break cause was in a rut but we're back and feeling better 🔥 even with the break still progressing 🔥 all thanks to the intentional programming.

4/29 Chest, Triceps (sprints)

The contralateral reverse lunges felt really great today!

4/28 Glutes, Hamstrings (abs)

Karen Arce

Better than late than never 🥹🤷🏻‍♀️

4/27 Back, Biceps (sprints)

Jill

This split is by far my favorite. Please add Cardio days more🩵

Olivia Schneider

4/24 Shoulders, Core (sprints)

Gabrielle

McKayla

Loving this!! I needed to switch gears! Love the new challenge.

4/23 Quads, Glutes (abs)

Rachael

So good. I’ve been combining chest and shoulders for my 4 days a week split and works great!!!

1/14 Full Body

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