Name: Playbook - Sam Sweeney - 10/11 Full Body
Uploaded: 2026-06-17T00:04:45.129Z
Duration: 75 min
Description: 10/11 Full Body

Alex

As always, I'm surprised by what I can achieve with your programming Sam. 😭 Appreciate you 😭

Perfect balance of endurance and stability today. Thank you for the set up and execution tips on rack pulls, those were really helpful :)

Megan

Lamia

Megan Laudick

Kimmy

Loving these workouts! My only regret is that I didn’t start sooner ❤️

Andrea

Olivia

VERY challenging on very low weight. Even for someone who’s been lifting for years. 

I very publicly humbled myself 😅

Suzanne

Kettlebell swings into inch worm!! Loved it

Your programming hits everything! Loving every session

Ashley

Adding my core to things that are sore this week🥵🥵🤌🏾🤌🏾🤌🏾

Tiffany

Working a day behind…still so sore from first workout!!!

Keri

Yanely

Steve

Kaylin

Those squat cleans….my body & brain just could not work together 🤣🤦‍♀️

Cari Roberts Darcus

Love that you kept the mid week full body in this split🫶🏼

Holli

Amie

Full body Wednesdays is one of my fave days. The barbell squat cleans were fun. The inch worms push ups release had me on 🔥

Deja

Kanchan

Full body days are my new favorite 🤪🫠

Jenna

Katie

Man, did not want to leave the house today. This workout got me out of my funk

Natalie Helser

Porchia

Jennifer

I’m so sore! These works out are excellent, and while I want/know to take a rest day, I don’t want to miss out on the work because it’s so good!

Jodii

Changed the cleans to front squats and was still 🔥🔥

Jess

Loved all the elements to this👌🏻🔥

Lacey

Stephanie

Everything that I thought was going to be challenging was challenging. Everything I thought was going to be easier was also challenging 😵😵😵

Lisa

Callie

Those KB suitcase swings were fire 🔥🔥🔥thank you Sam 🙏🏼

Lorena

Sara

Matt

Who woulda thought carrying a ball would be so hard 😂😂🥵🥵🔥🔥✨

Lorelle

Regina

Mia Arrowsmith

Ok love / hate relationship with the pauses 😂🤣

Maria Zenz

Great full body workout! Loved the incorporation of squat cleans

Ashley Eilers

Paula

Rachael Milbrook

Mike

Happy Wednesday! WELCOME TO THE NEW SPLIT.

You can find the full split and the 6, 5, 4, 3, day split options in the info section under the daily training bubble. 

Week 1 of 4 week split 

Goal of Split: Strength building and hypertrophy through the use of isometric tempo.

Pre Training Mobility and Warm Up: please choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

Tap the ‘start now’ button to find the training day overview.

Full Body: 

Pre Training Warm Up and Mobility: 
*Choose one or combine multiple routines from the “Warm up and Activation” bubble in the app to prep you appropriately for the training day. Focus on what you need to in order to be ready to train. 

Strength Training: 

1. Paused Barbell Squat Cleans: 2S/3R [5 second pause at the bottom of each rep]

2. Barbell Squat Cleans: 3S/5R 

3a. Dead/Med Ball Bear Hug Carry: 3S/60 seconds
3b. Dead/Med Ball Squats: 3S/15R

4. Snatch Grip Barbell Rack Pull: 3S/8-10R 

5a. Kettlebell Suitcase Swing: 3S/30R
5b. Hand Release Walking Inchworms: 3S/10R 

6. Paused Ab Wheel Rollout: 5S/5R [3 second pause at the bottom of each rep]

10/11 Training Day Overview

Rep Count: 3R
Tempo: 5 second pause at the bottom of each rep
Modification: dumbbell squat clean 

Set Up: 
- load the barbell with appropriate weight, use no weight if this movement is new to you
- stand directly behind the bar, facing the bar
- get into a hip width stance, toes forward or slightly out
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back and bend your knees as you bend forward to grip the bar with a pronated grip, just outside of your hips
- lift your chest so it is facing forward, keep your shoulders positioned slightly in front of the bar
- depress your scapula and contract your lats

Execution: 
- pull the bar off of the ground, hips and shoulders should rise at the same time 
- extend your legs and drive your hips in, lift your torso
- keep your heels down and arms straight until your hips and legs extend
- shrug to bar up to your high chest and pull both arms under the bar
- dip down into a squat position 
- receive the bar in the front squat position, elbows high and in line with your front delts
- pause at the bottom of the rep for 5 full seconds 
- keep your chest up and facing forward at the bottom of the rep 
- extend your legs and drive your hips in as you return to the standing position 
- extend your arms down in front of your torso and lower the bar
- move directly into the next rep

Paused Barbell Squat Clean

Rep Count: 5R
Tempo: steady, explosive
Modification: dumbbell squat cleans

Set Up: 
- load the barbell with appropriate weight, use no weight if this movement is new to you
- stand directly behind the bar, facing the bar
- get into a hip width stance, toes forward or slightly out
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back and bend your knees as you bend forward to grip the bar with a pronated grip, just outside of your hips
- lift your chest so it is facing forward, keep your shoulders positioned slightly in front of the bar
- depress your scapula and contract your lats

Execution: 
- pull the bar off of the ground, hips and shoulders should rise at the same time 
- extend your legs and drive your hips in, lift your torso
- keep your heels down and arms straight until your hips and legs extend
- shrug to bar up to your high chest and pull both arms under the bar
- dip down into a squat position 
- receive the bar in the front squat position, elbows high and in line with your front delts
- keep your chest up and facing forward at the bottom of the rep 
- extend your legs and drive your hips in as you return to the standing position 
- extend your arms down in front of your torso and lower the bar
- move directly into the next rep

Barbell Squat Clean

Time: 60 seconds
Tempo: steady 
Modification: zercher hold carry 

Set Up: 
- hug a dead or med ball to your chest, overlap your palms
- squeeze your elbows in close to your sides
- stand with your feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- drive your ribs down and keep a tall torso 

Execution: 
- keep a tight squeeze on the ball
- hold the brace in your core and step each foot forward in a steady walking pace
- keep your head, neck, and spine neutral - keep a tight brace in your core to support the weight of the ball 

*I am using a 40lb dead ball

Dead/Med Ball Bear Hug Carry

Rep Count: 15R
Tempo: steady 
Modification: zercher squats, or goblet squat 

Set Up: 
- hug a dead or med ball to your chest, overlap your palms around the ball 
- squeeze your elbows in close to your sides
- stand with your feet slightly wider than hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- drive your ribs down and keep a tall torso 
- keep a neutral head, neck, and spine 

Execution: 
- keep your chest upright and facing forward
- push your hips back, bend your knees and allow them to follow in the direction of your toes
- lower into a full squat position, hip crease below your knees
- drive your feet through the ground, push your hips in, and press up into the standing position 
- contract your glutes
- keep a tight grip on the ball
- keep the ball held at your chest, elbows close to your sides
- support the weight of the ball by holding a tight brace in your core

Dead/Med Ball Bear Hug Squats

Compound Set

Rep Range: 8-10R
Tempo: steady
Modification: standard hold rack pull, dumbbell rdl

Set Up: 
- position your safety bars or pins of the barbell rack between at about knee height 
- rack the bar across your pins
- step each foot under the bar, hip width stance with toes forward
- line your quads up to the barbell 
- squeeze your glutes, pull belly button to spine, and brace
- hinge as you bend your torso forward
- grip the barbell with a wide, snatch grip 
*position your ring finger in line with the rings of the barbell on each side
- depress your scapula and contract your lats, think about breaking the bar around your body 
- sink your hips back and point your chest forward
- keep your head, neck, spine neutral 

Execution: 
- think about screwing your feet into the ground and extend your legs as you drive your hips in
- lift the barbell from the racks, following the line of your body, and into the standing position 
- keep your chest tall and break the bar around your torso 
- contract your glutes and back/low back/core at the top of the rep
- push your hips back and bend your knees just slightly as you lower the bar to the racks again 
- keep the barbell close to your body throughout
- keep your traps down, shoulders back 
- keep your gaze forward

Snatch Grip Barbell Rack Pull

Rep Count: 30R
Tempo: steady, explosive

*sub kettlebells for dumbbells as needed 

Set Up: 
- grip a kettlebell in each hand, neutral grip 
- hold the kettlebells down by your sides
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine

Execution: 
- push your hips back, bend your knees slightly 
- keep a flat back and bend your torso froward and lower the kettlebells by your sides
- extend your legs and drive your hips in
- use the momentum from your lower body to swing the kettlebells forward with straight arms
- swing the weight forward until your kettlebells are in line with your front delts
- lower the kettlebells to your sides again with control
- move directly into the next rep 
- keep the movement fluid

Kettlebell Suitcase Swings

Rep Count: 10R
Tempo: steady 
Modification: drop to your knees for push ups, or take push ups out and focus on the walk out-in 

Set Up: 
- stand with feet together, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine

Execution: 
- push your hips back, keep straight legs, and bend your torso forward
- keep your legs straight and extend your arms towards the ground 
- plant your hands on the ground and walk out into a high plank position, hands under your front delts
- keep a stiff trunk and bend your elbows so they travel ~45 degrees from your torso 
- lower your chest to touch the ground 
- rest your chest lightly on the ground, lift your hands off of the ground
- extend your arms straight forward, overhead
- bend your arms again and plant your hands on the ground just outside of your chest
- extend your arms and press your torso away from the ground
- contract your chest
- keep straight legs and raise your hips as you tip toe each foot towards your hands
- keep your hands on the ground and walk out into a high plank position again 
- move directly into the next rep 
- keep a stiff trunk and a neutral head, neck, and spine [do not “worm”]

Hand Release Walking Inchworms

Superset

Rep Count: 5R
Tempo: 3 second pause at the bottom of each rep 
Modification: plank walkout on toes or knees

Set Up: 
- grip the handles of the ab wheel on each side
- get down on the ground in a tall kneeling position 
- plant your wheel on the ground, directly under your chest
- squeeze your glutes, pull belly button to spine, and brace
- depress your scapula and contract your lats to keep control of the ab wheel
- keep a neutral spine
- pin your traps down

Execution: 
- keep your arms straight and slowly roll the wheel out and away from your quads
- extend your arms overhead and lower your torso until your chest and hips face the ground
- hold for 3 seconds in the stretched position [do not let you back fall in the stretched position, hold tension in your lats and core/entire trunk] 
- pull the wheel and roll it back in towards your quads
- contract your core at the top of the rep
- hold belly button to spine throughout, keep a tight brace
- keep your back flat, do not let your low back fall at any time

Paused Ab Wheel Rollout

10/11 Full Body

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

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!!

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!!!

10/11 Full Body

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