Name: Playbook - Sam Sweeney - 10/25 Full Body
Uploaded: 2026-06-17T00:04:45.057Z
Duration: 75 min
Description: 10/25 Full Body

Lisa

Really loved the push up/plank combo for core stability today 🥰

Megan

Sarah

Lamia

Megan Laudick

Paige

I took every second of those rests today 😬

Jemme

This workout was exceptionally humbling on VERY low weight

Suzanne

Yanely

Kayla

Steve

Kaylin

Thiana

Short and spicy full body completed in 40 mins. 🌶️ 🔥

Deja

finished with some sprints! wooo great workout!!

Kelly

Just renewed my two-year subscription to Sweeney Fitness app!   Been an amazing two years of Daily Training! 🫶🏻💪🏻

Jennifer

Holy cow that was fire!!  My body is loving that and will FOR SURE feel it tomorrow!!

Danielle

Katie

Belinda

Always love everything about full body Wednesday!

Kashay Sullivan

Cherry

Lacey

Mia Arrowsmith

Ashley Laas

Donalee

Regina

Porchia

NiCoalle

Kicked my butt today! Full body Wednesday is my favorite

Bree

Tracy

Awesome session. Faves today: compound set and sumo barbell high pull.  😅💪🏼

Paula

Rachael Milbrook

Maranda

Happy Wednesday!

Week 3 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. Dumbbell Superman Lat Row: 3S/10-12R
3b. Single Arm B Stance Deadlift: 3S/112-15R each side

4. Barbell Sumo High Pull: 4S/6-8R

5a. Weighted Push Up: 4S/4-6R
5b. Weighted Plank Hold: 4S/30 seconds

10/25 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

Rep Range: 10-12R 
Tempo: steady 
Modification: banded superman lat row or bodyweight superman lat row 

Set Up: 
- grip a light dumbbell in each hand, pronated grip 
- get down on the ground in a prone position, chest and hips down on the ground 
- extend your arms overhead
- extend your legs
- point your toes, pull belly button to spine, and brace
- lift your legs and arms off of the ground just slightly, hold them off of the ground throughout each set
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- use your trunk to lift your arms and upper chest off of the ground
- depress your scapula and bend your arms 
- drive your elbows towards your waist on each side
- contract your lats, low back, core
- extend your arms forward and reach overhead again 
- lower your chest to the ground 
- keep your dumbbells off of the ground at the bottom of each rep 
- keep your legs extended and hovering off the ground

Dumbbell Superman Lat Row

Rep Range: 12-15R each side
Tempo; steady 

*sub dumbbell for kettlebell if needed 

Set Up: 
- grip a kettlebell or dumbbell in one hand
- extend your arm down by your side, contract you lat and pin the weight by your side
- plant your foot on the ground on the same side at the weight you are holding
- lift the heel of your other foot and position the ball of your foot in line with the heel of the planted foot, point your toes out slightly 
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine
- think about keeping 80% of the weight on your planted foot, 20% on the ball of your foot 

Execution: 
- push your hips back, lean your torso forward
- bend both legs as you lower the weight towards the ground by your side
- if you are using a kettlebell, tap the bottom of the bell to the ground at the bottom of the rep 
- keep your front shin vertical at the bottom of the rep 
- extend your legs, drive your hips in and lift the weight away from the ground and into the standing position 
- contract your posterior chain 
- keep your hips square
- keep your spine neutral

Single Arm B Stance Deadlift

Compound Set

Rep Range: 6-8R 
Tempo: steady, explosive
Modification: dumbbell or single kettlebell sumo high pull 

Set Up: 
*use no weight on the bar if this movement is new. 
- load the bar with rubber plates on each side 
*rubber plates will raise the height of the bar so it is an appropriate start point 
- step each foot under the bar in a wide, sumo stance
- point your toes forward or slightly out
- line the bar up over your mid shoelace
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back and bend your knees
- lean your torso forward, keep your chest up, and extend yours down to grip the bar directly under your shoulders, pronated grip 
- sink your hips back and lift your chest 
- depress your scapula and contract your lats

Execution: 
- extend your legs and drive your hips in with explosive power
- pull the bar off of the ground
- bend your arms, drive your elbows high and wide and lift the bar to your chest
- contract your traps, shoulders, glutes, and core at the top of the rep 
- elbows should be above your wrists, making a V shape with your arms at the top of the rep 
- extend your arms, push your hips back, bend your legs and lower the bar to the ground again with control 
- tap the bar to the ground between reps
- keep your wrists straight
- keep the bar close to your body, almost scraping your shins

Barbell Sumo High Pull

Rep Range: 4-6R
Tempo: steady
Modification: no weight, or incline push ups 

Set Up:
- position yourself in a high plank/push up position
- plant hands under your shoulders, just outside of your chest 
- step your feet back in a hip width stance, drive the balls of your feet into the ground 
- squeeze your glutes and quads simultaneously
- pull belly button to spine and brace
- keep your hips in line with your torso
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- think about screwing your hands into the ground
- bend your elbows so they are below your shoulders and traveling ~45 degree angle from your torso
- lower chest towards the ground
- tap your chest on the ground at the bottom of the rep [or lower as far as you are able]
- drive your palms through the ground and extend your arms as you press your chest away from the ground 
- contract chest 
- your body should lower and rise in a straight line [watch for “worming”, the hips rising faster than the chest or vice versa.]

Weighted Push Ups

Time: 30 seconds
Tempo: hold
Modification: no weight, or incline plank 

Set Up: 
- grip a plate in both hands
- get down into a tall kneeling position 
- lift the plate over your head and place it on your mid back 
- bend your torso forward towards the ground 
- bend your arms and plant for your forearms on the ground under your chest, elbows directly under your front delts
- squeeze your glutes, contract your quads
- pull belly button to spine and brace
- tuck your chin and keep a neutral head, neck, and spine position 
- keep your hips and torso in a straight line

Execution: 
- brace your core and hold this position for the specified time 
- keep your hips down 
- keep your back flat

Weighted Plank Hold

Superset

10/25 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!!

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

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!

10/25 Full Body

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