Name: Playbook - Sam Sweeney - 10/22 Full Body [or optional rest day]
Uploaded: 2026-06-17T00:04:46.946Z
Duration: 60 min
Description: 10/22 Full Body [or optional rest day]

Taylor Willman

Jordan

Sean

Alexandra VanHook

Jessica

Love that kind of full body. Repeated couplets.

Diana

Favorite way to get a little cardio in :) Great array of exercises in this one!

Megan

This was rough on the Booty today after a glute focused training the day before 🥵

One of my favorite full body workouts to date. Loving this style!

Alexandra Casi

I didn’t want to start but once I did, it felt great!

Katie

Alice

Melanie

I just don’t yet have the strength to get through 60secs of the push-ups and rows. That part’s discouraging.

Julie

JulieAnn

The full body workout I needed but didn't want. ✌️🔥🔥🔥🔥

Ann-Marie

Rosa

I don't do many of the full body days, but I LOVED it!

Humberto

Loved this full body work! Some moves I could not do months ago! This hyped me up for the day!

Porchia

I can actually do spider pushups that is to your amazing programming.

Sunday morning routine 🐝❤️‍🔥🙌🏻

yangBAE

Lindsay

Your full body days never disappoint. 👌🏽👌🏽👌🏽

Elaine

Brandi

Best way to start the weekend, oh my gosh!

Emma

My first workout with Mrs. Sweendogg. Loved it!!!

Rachel

Sumo deadlifts felt smooth as butter after all the tempo work 🧈

Rachelle

Stephanie

These FULLBODY wo’s are EVERYTHING!!! ❤️❤️❤️

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. Sumo Deadlifts: 5S/10R
1B. Single Arm Overhead Carry: 5S/30 seconds each side 

Compound Set: 
2A. Barbell High Pull: 4S/10R
2B. Spiderman Push Ups: 4S/60 seconds 

Compound Set: 
3A. Zercher Squat: 3S/10R
3B. Seated Squat Hop: 3S/60 seconds 

Compound Set: 
4A. Anti Extension Bicycles: 2S/20R total  
4B. Renegade Rows: 2S/60 seconds

10/22 Training Day Overview

Rep Count: 10R
Tempo: power
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 from the floor
- 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 the ground again
- 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

Sumo Deadlifts

Time: 30 seconds each side
Tempo: steady 
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: 10R 
Tempo: power
Modification: dumbbell high pull or kettlebell high pull 

Set Up: 
- load a barbell appropriately, or use just the bar
- start with the bar on the ground in front of you
- keep a hip width stance 
- keep a neutral spine and bend forward to grip the bar with a pronated grip, shoulder width apart
- lift the barbell from the ground [keeping a neutral spine] 
- begin with your torso upright, chest forward, and arms extended down in front of you

Execution: 
- push your hips back and bend your knees just slightly 
- snap your hips in, lift your torso, and use the momentum to pull the barbell up towards your chest
- as you pull, lead with your elbows and keep your wrists straight 
- at the top of the rep your chest should be facing forward, elbows should be above the wrists/shoulders [in a V shape] 
- lower the bar with control until your arms are extended again, and continue reps

Barbell High Pull

Time: 60 seconds 
Tempo: steady 
Modification: drop to your knees- keep Spiderman push up form 

Set Up: 
- get down on the ground in a push up position; hands under your shoulders just outside of your chest, high plank with feet driven into the ground 
- squeeze your glutes and push your mid back through your scapula to brace

Execution: 
- bend both arms so your elbows travel below your shoulders 
- as you lower your chest towards the ground lift one foot off the ground 
- bend your leg and drive your knee towards the elbow on the same side 
- contract your obliques when your chest taps the ground at the bottom of the rep 
- extend your leg again and drive your foot back to meet the other foot as you extend your arms and press yourself back up into the start position 
- continue to alternate lifting and drive each knee to the elbow on the same side with each rep

Spiderman Push Ups

Rep Count: 10R
Tempo: steady 
Modification: goblet squat

Set Up: 
- position the barbell on the rack at about hip height
- stand in front of the bar and bend your arms under the barbell so the bar sits in the crease of your arms on each side 
- wrap your arms under the bar and overlap your palms to secure the bar
- un rack the bar and squeeze the bar close to your body 
- step away from the rack and get into a hip width stance 
- keep your chest facing forward 
- tuck your ribs and brace your core to keep a stiff trunk 

Execution: 
- hinge at your hips and bend your knees as you lower into a full ROM squat
- lower until you reach a 90 degree bend in your legs or slightly below this point [person full rom] 
- drive your feet through the ground, push your knees out and press yourself back up into the standing position 
- contract your glutes/quads
- keep your chest upright and facing forward throughout
- keep the bar close to your body the entire set

Zercher Squat

Time: 60 seconds 
Tempo: steady, power 
Modification: squat hops 

Set Up: 
- sit on a bench or box so your legs are bent at 90 degrees [or below]
- bend your knees and plant your feet on the ground 

Execution: 
- swing your arms forward and push through your legs to explode up from the box/bench 
- extend your legs in an explosive hop 
- land with soft knees and bring your glutes back to sit on the bench/box

Seated Squat Hop

Rep Count: 20R total  
Tempo: steady 
Modification: no weight/anti extension

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- lie on the ground in a supine position 
- extend your arms and position the dumbbells over your chest
- raise your legs off the ground and bend them at 90 degrees
- flatten your core into the ground 

Execution; 
- hold your weight over your chest 
- extend one leg straight out, but keep it off the ground 
- drive your knee back in towards your chest
- extend the other leg out, keeping it off the ground 
- continue to alternate extending each leg while holding the weight over your chest
- keep your back pinned to the ground

Anti Extension Bicycles

Time: 60 seconds
Tempo: steady 
Modification: drop to your knees or perform rotating bent over rows

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- position yourself in a high plank position on top of your dumbbells
- push your mid back through your scapula and squeeze your glutes to brace
- the wider you position your feet, the more stable base
- keep your chest facing the ground

Execution: 
- lift one dumbbell off the ground, bend your arm and drive your elbow towards your hip on one side 
- squeeze your elbow to your side and contract your lat
- stabilize on the other side
- lower your dumbbell back to the ground, arm extended again 
- alternate rowing your dumbbell on each side 
- keep your chest from lifting or twisting from side to side as you row

Renegade Rows

10/22 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

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

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!

10/22 Full Body [or optional rest day]

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