Name: Playbook - Sam Sweeney - 10/1 Full Body
Uploaded: 2026-06-17T00:04:47.037Z
Duration: 65 min
Description: 10/1 Full Body

Subbed power cleans for bike sprint👍🏼

Carmen

Libby

Katie

You make those speed burpees look so easy! 😰

Taylor Willman

Sheeeeee that was great!!!💪🏽💪🏽

Sean

Surprisingly tough tough….those burpee inch worms. Lawd bless! 😜

Whitney Carrington

These full body days are always deceitfully difficult. I absolutely love them.

Suzanne

I think decline has got to be my favorite push up variation 🙌 Hits just the right spot 💪

Megan

Alexandra Casi

My speed burpees looked more like slow burpees towards the end of the minute 🤦‍♀️🥵

Those speed burpees!! Holy cow! I died!🥵

Lindsay

Mia Arrowsmith

Umm bike sprints and sprint burpees 🥴💀🥵

Brandi

Laney

It’s been a loooong time full body 🥵🔥

Keri

AmaZzzinnggggg full body ❤️‍🔥 lungs are burning legs are burning abs are burning!

Teagan

Julie

Jimmy

Michelle Correa

Saturday had to happen on Sunday but got it done! Great workout!!

Jayne

F*yeah❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥#2ndofoct #msoproudofmyself🙌🏻

yangBAE

Kimmy

Steph

Crystal

Gloria

These full body workouts are such a good combo and strength, control and conditioning. My favorite style of training!!

Sarah Arnett

Speed burpees!! 🥴. Like aren’t regular burpees enough!  Lol great challenge!!!

Megan Laudick

That was good and challenging!!!! Keep them coming. 😊

EnTuwan

Victoria

Happy Saturday!

*PAY ATTENTION TO TEMPO. This split will have a heavy focus on tempo and unilateral training. If you need a refresher on any terminology make sure to check out the ‘start here’ section for training terminology.

Warm Up: foam roll, + full body warm up routine from app and/or optional 15 minutes of steady state cardio [your choice] 

Click the ‘start now’ button to find the training day overview

Full Body: 

Optional: 15-20 minutes of steady state cardio to begin

1A. Sumo Deadlifts: 5S/5R [6 second eccentric] 
1B. Single Arm Overhead Carry: 5S/45 seconds each side 

2A. Decline Push Ups [weighted/modified]: 4S/5R [6 second eccentric] 
2B. Bike Sprint: 4S/60 seconds

3A. Hanging Leg/Knee Raise: 3S/5R [6 second eccentric]
3B. Speed Burpees: 3S/60 seconds

10/1 Training Day Overview

Rep Count: 5R 
Tempo: 6 second eccentric 
Modification: dumbbell sumo deadlift

Set Up: 
- 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, shins should be vertical at the bottom of the rep]
- 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]

Execution: 
- drive your feet through the floor and leg press the weight up to your knees before using the glutes to snap your hips in to the standing position
- reverse the movement and use a 3 second eccentric to lower with control, keeping the barbell close to your body throughout
- keep a heavy brace held in your core to protect your back- remember your glutes are your focus for your pull
- keep head, neck, spine neutral throughout

Sumo Deadlifts

Time: 45 seconds each side
Tempo: steady/hold
Modification: single arm farmer’s carry

Set Up: 
- grip a dumbbell in one hand
- use your other hand to help position the dumbbell up and overhead
- dumbbell should be in line with your shoulder with arm extended overhead, palm facing forward or in [pronated or neutral grip is fine]
- start with feet hip with apart
- drive your ribs down, squeeze your glutes and brace to create a stable base as you walk

Execution: 
- step forward with each foot as you walk
- make sure the dumbbells stays positioned overhead and in line with your shoulder
- hold the dumbbell overhead on one side for 30 seconds before switching to the other side 
- move slow and focus on hold the tension in your core and glutes

Single Arm Overhead Carry

Compound Set

Rep Count: 5R 
Tempo: 6 second eccentric 
Modification: standard push ups on toes or knees, or incline push ups

Set Up: 
- stack plates or use a bench to elevate your feet on top of 
- get down on the ground in a high plank position and elevate your feet on the plates/bench
- position your hands just outside of your shoulders in the plank position 
- squeeze your glutes and push your mid back through your scap to hold the brace

Execution: 
- bend your elbows [so they travel below your shoulders and out to your sides at a 45 degree angle from your torso
- use a 6 second eccentric to lower your chest towards the ground
- tap the ground with your chest [get as close as you are able] 
- extend your arms as you push yourself up and back into the high plank position 
- contract your chest
- make sure your torso and hips rise and lower together [watch for worming]

Decline Push Up

Time: 60 second
Tempo: sprint
Modification: treadmill, stair stepper, rower [any kind of cardio of your choosing]

Set Up: 
- position yourself on the bike
- grip the handles with both hands and plant your feet on the peddles 

Execution: 
- push/pull the handles of the bike as you peddle 
- keep a steady sprint pace for 60 seconds 
- take only small rest if/when you need it

Bike Sprint

Rep Count: 5R
Tempo: 6 second eccentric
Modification: forearm supported knee ups, or reverse crunch on floor or bench

Set Up: 
- use a bench or chair to grip the pull-up bar if needed
- grip the bar just outside of shoulder width apart
- extend your arms and legs allow your body to hand down from the bar
- position your toes in front of your torso and create a ‘hollow’ position [drive your ribs down- this will help you keep the movement focused in your core]

Execution: 
- keep your legs straight or bend your legs
- raise your legs until your toes [straight leg] or knees [bent leg] are in line with your hips 
[or as far as you are able to while keeping control in your core] 
- contract your core
- use a 6 second eccentric to release your legs and extend them back towards the ground again [keep the hollow position at the bottom- toes in front of your torso]

Hanging Leg/Knee Raise

Time: 60 seconds
Tempo: quick 
Modification: do not bring chest to the ground

Set Up: 
- start standing with your feet hip width apart

Execution: 
- bend your torso forward and plant your hands on the ground, shoulder width apart
- jump your legs back so you are in a high plank position 
- bend your elbows and bring your chest and hips to the ground 
- extend your arms and push yourself up as you jump your legs towards your hands [keeping your legs as straight as you are able] 
- keep your hands planted on the ground and jump your feet back again to repeat the movement 
- do not lift your chest between reps, keep hands planted on the ground

Speed Burpees

10/1 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 ❤️‍🔥

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!

Emily

Michelle 

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

Alice

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!!!

4/22 Chest, Triceps (sprints)

Jessi mollak

Lisa

4/21 Glutes, Hamstrings (abs)

Pull ups will forever be a struggle 😂😂

4/20 Back, Biceps (sprints)

Love this program. Skipped run did deep stretches instead.

4/17 Shoulders, Core (sprints)

Shannon

4/16 Quads, Glutes (abs)

Energy on high today! Flew through that and finished feeling absolutely fantastic! A favorite for sure!!

4/15 Chest, Triceps (sprints)

Wow I really needed that! Feeling so strong and balanced 🥰❤️‍🔥

4/14 Glutes, Hamstrings (abs)

Kayla Staker

4/13 Back, Biceps (sprints)

Love the addition of core and ab work. Thank you. Always a challenge for me but worth it!

10/1 Full Body

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