Name: Playbook - Sam Sweeney - 10/15 Full Body [or optional rest day]
Uploaded: 2026-06-17T00:04:46.975Z
Duration: 60 min
Description: 10/15 Full Body [or optional rest day]

As much as I dreaded and even debated about doing the wall balls, I appreciated that Sam placed them at the end and only two rounds.

Diana

Shoulders and core are feeling great after this!

Megan

Zombie squat was tough in the sense that the bar is tricky to balance on arms and painful 😅

Great programme again!

Malan wu

These full body’s sessions are almost therapeutic! BB Z Press was humbling!

Alexandra Casi

The total body workouts this phase are my favorite! Love this way of breaking it into IWT formats and couplets. So great :)

jill

Aimee

Whitney Carrington

Michelle

Ashley Laas

Corinne Wickline

Alice

I’m loving the layout and moves of the full body days!

Sarah Arnett

My grip just can’t handle deadlifts to carries to pull-ups. Kinda
Bummed about this workout. Not my strongest day.

Julie

Was great. Except I collapsed. 🤣🤣🤣

Tianna

Ann-Marie

Lakshmi Neelesh Nimmagadda

I’ve been doing these workouts for years and Iaugh at myself cuz I wake up every morning, look at the workout and go “huh doesn’t look too hard today” and then proceed to die 🥵

Kelli Coffey

The workout that convinced me it worth to do it on a sunday!😁

Vero

Katie

Holy moly. Those wall balls!! Being 5 Ft. They hurt!😬

Lynn

Lindsay

Raquel Santos

Jenny

Melinda

Stephanie

Loving this style of FULLBODY!! 🔥🔥🔥🔥

Seriously LOVING this change up in full body format. I’ll be honest that I typically do my own thing, or take a rest day but these are my jam 🙌🏻❤️‍🔥

Taylor

Those paused zombie squats killed me 🥵

Alexandra VanHook

Megan Laudick

EnTuwan

Porchia

Absolutely fantastic and sweaty start to my Saturday!!

Kathryn

Happy Saturday!

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

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

Full Body: 

Optional: 15-20 minutes of steady state cardio 

Compound Set: 
1A. Paused Sumo Deadlifts: 5S/5R [2 second pause mid shin on the way up and down, every rep]
1B. Single Arm Overhead Carry: 5S/45 seconds each side 

Compound Set: 
2A. Paused Z Press: 4S/5R [2 second pause at the bottom and top of each rep]
2B. Hand Release Push UPs: 4S/45 seconds 

Compound Set: 
3A. Paused Zombie Squat: 3S/5R [2 second pause at the bottom and top of each rep]
3B. Jumping Pull Ups: 3S/45 seconds 

Compound Set: 
4A. Wall Balls: 2S/60 seconds 
4B. Hollow Hold Flutters: 2S/60 seconds

10/15 Training Day Overview

Rep Count: 5R
Tempo: 2 second pause mid shin on the way up AND on the way down, each rep
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 mid shin level
- pause and hold here for 2 full seconds
- as the barbell passes your knees use a powerful glute drive to snap your hips in  press into the standing position
- reverse the movement and lower the barbell with control to mid shin level 
- pause here again for 2 full seconds before bringing the bar to the ground 
- keep 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

Paused Sumo Deadlifts

Time: 45 seconds each side
Tempo: hold, steady walking pace
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: 2 second pause at the bottom and top of each rep 
Modification: dumbbell Z press or standing overhead press

Set Up: 
- get down onto the ground in a seated position [legs straight forward, or spread] 
*being in a seated position on the floor is going to require more mobility and core control just to keep your torso upright. Be sure to have warmed up appropriately. 
- grip the barbell with a pronated grip, shoulder width apart or just outside
- rotate the bar so your palms are facing up and position the barbell just above your collarbone
- keep your elbows forward, in front of your torso
- keep your spine neutral and think “ribs down” to lock in a strong brace. 

Execution: 
- extend your arms and press the barbell overhead
- move your head directly under the barbell at the top of the rep and pause for 2 seconds 
- bend your elbows, keeping them in front of your torso, and lower the barbell back to collarbone/chin level
- pause for 2 seconds 
- use your lats to support your arms and shoulders in the overhead position. 
- keep your torso upright with chest facing forward.
- keep wrists straight and knuckles facing the ceiling

Paused Z Press

Time: 45 seconds
Tempo: steady 
Modification: drop to your knees and perform hand release push ups, or standard push ups

Set Up: 
- get down on the ground in a high plank position
- plant your hands on the ground under your shoulders, just outside of your chest
- keep your feet together or hip width apart
- squeeze your glutes and push your mid back through your scapula to hold a tight brace
- tuck your chin and focus on one spot on the ground

Execution: 
- bend your elbows so they travel below your shoulders
- bring your chest all the way to the ground
- rest your chest on the ground, lift your hands off the ground and extend your arms overhead
- bring your hands back down to the ground, just outside of your chest
- extend your arms as you press yourself back up into the high plank position 
- make sure your body travels in a straight line up and down *watch for worming up- your chest raising before your hips or vice versa

Hand Release Push Ups

Rep Count: 5R
Tempo: 2 second pause at the bottom and top of each rep
Modification: front squat or goblet squat

Set Up: 
- position the barbell on the rack at or just below shoulder height
- stand n front of the bar and extend your arms out in front of you
- step your feet under the bar and connect the bar to balance across your front delts/under your collar bone
- un rack the barbell and step back away from the rack into a hip width stance or slightly widely 
- keep your arms extended and hands in line with your shoulders to keep the bar from wanting to roll down your arms
- tuck your chin and focus on one point out in front of you
- drive your ribs down and brace

Execution: 
- hinge at your hips, bend your knees so they follow the direction of your toes and lower into a full squat
- pause for 2 seconds at the bottom of the rep 
- extend your legs and press yourself back up into the standing position, pause for 2 seconds at the top to regain control 
- keep your arms pinned in position, hands in line with your front delts 
- keep your chest upright and head/neck/spine neutral throughout

Paused Zombie Squat

Time: 45 seconds 
Tempo: pause slightly at the top of each rep to gain control, steady 
Modification: assisted/banded pull ups, inverted rows, or simply jump up and connect your hands to the bar [this is good practice without the pull up to gain confidence in this movement] 

Set Up: 
- stand underneath the pull up bar, feet hip width apart
- keep your gaze locked on the pull up bar

Execution: 
- bend your knees and swing your arms up to reach for the pull up bar
- jump your hands up to grip the bar, shoulder width apart or slightly wider
- use the momentum from your jump to finish the pull up by bending your elbows and bringing your chest to the pull up bar  
- hold for 1 second at the top of the rep to gain control
- extend your arms and release your hands from the bar
- land with soft knees and move directly into the next rep

Jumping Pull Ups

Time: 60 seconds
Tempo: steady 
Modification: dumbbell thrusters

Set Up: 
- hold a med ball at your chest and stand facing a wall 
- stand 1-2 steps from the wall 
- focus on a point high on the wall 
- get into a hip width, or slightly wider, stance

Execution: 
- hinge at your hips as you bend your knees and lower into a full squat [while holding the ball at your chest]
- extend your legs and press yourself back up
- as you stand, toss the ball up and towards the point on the wall you are focused on
- catch the ball as it bounces off the wall 
- drop immediately into your next squat
- keep your hips square to the wall 
- keep a steady pace

Wall Balls

Time: 60 seconds 
Tempo: steady 
Modification: keep your head on the ground, raise your legs high enough off the ground to be able to keep your back pinned to the ground

Set Up: 
- lie on the ground in a supine position, chest up
- extend your legs and arms [arms overhead] 
- lift your upper back off the ground and push your low back into the ground 
- think about pinning your ribs down and contract your core to hold the brace
- lift your legs off the ground only high enough so you are able to keep your back pinned to the ground

Execution: 
- begin to raise one leg at a time in a flutter motion 
- keep a tight brace in your core [think about flattening your core into the ground] 
- breathe behind your brace and keep your trunk in control of the movement

Hollow Hold Flutters

10/15 Full Body [or optional rest day]

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

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

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!

10/15 Full Body [or optional rest day]

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