Name: Playbook - Sam Sweeney - 10/28 Full Body [strength & conditioning]
Uploaded: 2026-06-17T00:04:41.487Z
Duration: 60 min
Description: 10/28 Full Body [strength & conditioning]

I’m not a big fan of amrap segments. I did it to. Ha

Traca

allison

LOVE seeing Full Body workouts in this split! Thank you, Sam!!

Elizabeth

Nyakeh

OMG 10min and 8min have not felt so long!  But this workout was so fire! 🔥

This one felt good - one thing I noticed, the pushups in block 6 say 8 reps in the title but then in the body it says 5 reps. Great total body workout - got me 🥵

Tamara

Always love the rotation addition in both lunges and Bulgarians. My outer hips and core feel amazing!

Megan

Okaaaaay these circuits going to be killer this split I see how it is 😂😭☠️

Marsha Ross

Katie

First Sweeney workout in just over a year. Feels GREAT to be back!  This was an awesome full body workout!!!

Danielle

Probably one of my favorite splits you’ve had. Been working out here for a few years!

Sarah

Alice

Had to make a few modifications, but this was a good one! Conditioning is so gross, I love it 😂

Emily

Karen Arce

Amber

Jennifer

LIVED IT !!! WANNA DO IT AGAUN, IN A COUPLE OF HOURS LOL

Claudia

Of all the days to have a heat wave. Sweaty!!!! ❤️❤️❤️

Lisa

Dianna

Absolutely loved this! More conditioning sessions!

Lauren

Serena

Haven’t sweated like that in a long time! 💪🔥😅

Kathy

Usually hate full body days like this but it wasn’t too bad 🤷🏼‍♀️

Corrine

I will say I got my booootay handed to me today! Lol

DeAnna

Um this is just what my ass needed😮‍💨

Holli

Oh sweaty Tuesday how I love, love love it! 💦🥵😅

Mia Arrowsmith

Rebekah

Ruby Smith

Starting back up my weight lifting schedule — WOWZA !!!!! What a killer workout.

Amazing with the switch up but still having the OG movements. 10/10 for the circuits 1 or even 2 every split would be PHENOMENAL

Nikki

Wow! I’m glad you are incorporating some conditioning. That is my weak area! Thank you! 🔥🔥

Sonja

Phew what a big change from the previous splits! 🥵

Ashlee

Shauna

Katherine Maestas

Oh that little conditioning piece was sneaky and spicy

Chantal

Molly

Lizz

I dislike all the work on top of the db’s as it’s rough on my wrists. Next time, I’ll modify.

Jodii

OMG just what I freaking needed. 🙌🏽😤🔥

Laney

Greg

Jessica

Porchia

Stacie

Those AMRAPs took my soul and I loved it 🔥

Bradley

That was perfect!! I love the strength work and the full body circuits were so good!! Love the sweat

Marta

Happy Tuesday! 
 
Week 1 of 5

Pre Training Mobility and Warm Up: Please use the warm up listed and/or 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: 

Mobility/Warm Up: 
a. Walking or Jumping Inchworms: 2S/10R total
b. Cossack Squats: 2S/10R total 

Strength: 
1. (Phase 1) Barbell Back Squat: 3S/5R 
2. (Phase 2) Barbell Back Squat: 1S/10R 
3. Barbell Push Press: 3S/5R 

Conditioning Tri Set: 10 Minutes AMRAP [as many rounds as possible within the 10 minute timeframe. Rest minimally, but as needed. Shoot for at least 3-5 rounds]
4a. Dumbbell Renegade Rows: 10R total 
4b. Dumbbell Neutral Grip Push Ups: 5R
4c. Weighted Walking Lunges with Rotation: 10R total 

Conditioning Compound Set: 8 minutes AMRAP [as many rounds as possible within the 8 minute timeframe. Rest minimally, but as needed. Shoot for at least 3 rounds]
5a. Kettlebell Swings: 10R
5b. Plank Pull Throughs: 10R total

10/28 Training Day Overview

Rep Count: 8-10R total
Tempo: steady 
Modification: walk feet in only so far as you are able to keep your legs straight, or perform inchworms in place and walk hands out and back in- strength through hamstrings

[Walking or Jumping] Inchworms

Rep Range: 8-10R total 
Tempo: steady 
Modification: side lunges- step out side to side, or perform slow air squats in place

Cossack Squats

Mobility and Activation

Rep Count: 5R
*1-2 ramp up sets as needed*
Tempo: steady 
Modification: goblet squat, leg press, smith machine squat, or any machine squat

Target muscle groups: all lower body musculature- [please note; this is a compound movement so you will be utilizing multiple muscle groups at once]

Set Up: 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- step behind the bar, grip the bar just outside shoulder width (grip will depend on your personal mobility)
- wrap your thumbs over or under the bar, use a tight, death grip 
- retract your scapula and squeeze them together as you pull yourself underneath the bar 
- position the bar on your high or mid back- high bar or low bar positioning [whichever is more optimal for you]
- step your feet under the bar
- activate your lats by drive your elbows straight down and pulling the bar into your traps
- squeeze your glutes, set a neutral pelvis position, and brace
- lift the barbell off the rack
*elbows should be as close to vertical, under the bar as possible- watch for them flaring out
- take ~3 steps back, get into your squat stance [toes forward or slightly out]
 *stance should be slightly wider than hip width OR adjust to whatever is most optimal for you to achieve the best quality reps
- think about having a “tripod grip” on the ground with your feet (big toe, little toe, heel gripping the ground)

Execution: 
- take a big, 3D bracing breath and hold the brace in your core [valsalva maneauver]
- push your hips back, bend your knees and allow them to follow in the direction of your toes
- lower into a full range of motion squat [hip crease in line with or slightly below your knees]
- chest should face forward at the bottom of the rep
- press your feet through the ground and extend your legs, drive your hips in 
- press up to the upright and standing position
- exhale at the top of the rep and reset your breath
- chest should be upright and facing forward throughout each rep
- keep your knees in line with your toes, try not to let them cave
- the bar should travel in a straight line, over your mid foot, as you lower and stand

(Phase 1) Barbell Back Squat

Rep Count: 10R
*start with 50% of phase one weight
Tempo: steady 
Modification: goblet squat, leg press, smith machine squat, or any machine squat

Target muscle groups: all lower body musculature- [please note; this is a compound movement so you will be utilizing multiple muscle groups at once]

Set Up: 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- step behind the bar, grip the bar just outside shoulder width (grip will depend on your personal mobility)
- wrap your thumbs over or under the bar, use a tight, death grip 
- retract your scapula and squeeze them together as you pull yourself underneath the bar 
- position the bar on your high or mid back- high bar or low bar positioning [whichever is more optimal for you]
- step your feet under the bar
- activate your lats by drive your elbows straight down and pulling the bar into your traps
- squeeze your glutes, set a neutral pelvis position, and brace
- lift the barbell off the rack
*elbows should be as close to vertical, under the bar as possible- watch for them flaring out
- take ~3 steps back, get into your squat stance [toes forward or slightly out]
 *stance should be slightly wider than hip width OR adjust to whatever is most optimal for you to achieve the best quality reps
- think about having a “tripod grip” on the ground with your feet (big toe, little toe, heel gripping the ground)

Execution: 
- take a big, 3D bracing breath and hold the brace in your core [valsalva maneauver]
- push your hips back, bend your knees and allow them to follow in the direction of your toes
- lower into a full range of motion squat [hip crease in line with or slightly below your knees]
- chest should face forward at the bottom of the rep
- press your feet through the ground and extend your legs, drive your hips in 
- press up to the upright and standing position
- exhale at the top of the rep and reset your breath
- chest should be upright and facing forward throughout each rep
- keep your knees in line with your toes, try not to let them cave
- the bar should travel in a straight line, over your mid foot, as you lower and stand

(Phase 2) Barbell Back Squat

Rep Count: 5R
*1 ramp up set*
Tempo: steady, explosive
Modification: dumbbell push press 

Target muscle group: delts, full body engagement

Set Up: 
- grip the bar with a pronated grip, shoulder width apart
- bend your arms, position elbows under the bar, wrists locked straight
- rack the bar across your collarbone (high chest/delts)
- step your feet under the bar, hip width stance
- squeeze your glutes, set a neutral pelvis position, and brace
- keep an upright torso, a neutral head, neck, and spine 
- lift the bar from the rack and step away from the rack ~3 steps

Execution: 
- bend your knees slightly 
- extend your legs, drive your hips in, and press up onto the balls of your feet
- use the power from your lower body to extend your arms and press the bar up and over your head
- plant heels on the ground and stabilize at the top of the rep 
- bend your arms, keep elbows under the bar, and lower the bar to your collarbone again
- catch the bar with "soft" knees and reset between each rep

Barbell Push Press

10 Minutes AMRAP [as many rounds as possible within the 10 minute timeframe. Rest minimally, but as needed. Shoot for at least 3-5 rounds]

Rep Count: 10R total
Tempo: steady 
Modification: drop to your knees or perform alternating bent over dumbbell rows 

Target muscle group: back, core, delts 

Set Up: 
- grip a dumbbell in each hand, neutral grip
- plant the dumbbells on the ground under your front delts
- step your feet back into a plank position, wide stance for more stability 
- stack your chest over the dumbbells 
- squeeze your glutes, set a neutral pelvis position, contract your quads and brace
- keep a stiff torso
- try to keep hips square to the ground, fight against rotation as you row

Execution: 
- lift one dumbbell off of the ground
- retract your scapula and bend your arm
- row the dumbbell to your side
- squeeze your elbow to your side, contract your lat
- extend your arm and lower the dumbbell to the ground again 
- alternate each arm, each rep
- keep opposite arm straight and stabilized
- keep a strong brace in your core

Dumbbell Renegade Rows

Rep Count: 5R
Tempo: steady 
Modification: drop to your knees or perform neutral grip dumbbell chest press instead

Target muscle group: chest, delts, core

Set Up: 
- grip a dumbbell in each hand, neutral grip
- plant the dumbbells on the ground, under your delts
- step your feet back into a plank position, wider stance for more stability
- squeeze your glutes, set a neutral pelvis position, contract your quads, and hold a strong brace in your trunk
- keep a neutral head, neck, and spine

Execution: 
- bend your arms, keep elbows tucked ~45 degrees from your torso
- lower your chest towards the ground between the dumbbells, at least a 90 degree bend in your arms
- extend your arms and press your chest and torso away from the ground
- contract your chest
- keep hips traveling in line with your torso
- keep torso traveling in one stiff, straight line

Dumbbell Neutral Grip Push Ups

Rep Count: 10R total
Tempo: steady 
Modification: no weight- keep rotation

Target muscle group: lower body, core, upper body

Set Up: 
- grip a single dumbbell in both hands, grip the handle by overlapping your hands or stacking one in front of the other
- bend your elbows, tuck them at your sides, and hold the dumbbell in line with your cor
- stand with feet together
- squeeze your glutes, set a neutral pelvis position, and brace
- keep an upright torso

Execution: 
- lift one foot off of the ground and step forward one step
- plant your foot on the ground
- bend your front and back leg
- as you bend your front leg, rotate your torso towards your front leg, use your core to twist the dumbbell towards your hip
- control this movement through your core and obliques
- rotate your torso square, forward again 
- extend both legs and step your back foot forward to meet your front
- stabilize at the top of the rep, returning your torso to point forward between each rep 
- alternate each leg, rotating to each side, each rep
- keep tension in your upper body to keep the dumbbell close to your body

Weighted Walking Lunges w/ Rotation

Conditioning Triset

8 minutes AMRAP [as many rounds as possible within the 8 minute timeframe. Rest minimally, but as needed. Shoot for at least 3 rounds]

Rep Count: 10R
Tempo: steady, explosive
Modification: dumbbell swings, dumbbell sumo squats

Target muscle group: posterior chain, full body

Set Up: 
- set a kettlebell on the ground 1 step in front of you
- get into a slightly wider than hip width stance, toes forward or slightly pointed out
- squeeze your glutes, set a neutral pelvis position, and brace
- push your hips back, bend your legs, keep shins vertical
- lean your torso forward, extend your arms to grip the kettlebell in front of you with a pronated grip
- depress your scapula and hold tension in your lats to control the weight 
- keep your chest facing forward
- keep a neutral head, neck, and spine

Execution: 
- lift the kettlebell off of the ground and pull it back to swing between your legs
- lean your torso forward slightly 
- extend your legs and hips at the same time
- use the momentum from your lower body to swing the kettlebell forward and high in line with your chest
- keep arms straight 
- keep a flat back and guide the kettlebell back down, between your legs
- push your hips back and bend your knees slightly and continue directly into your next rep 
- keep movement fluid and controlled

Kettlebell Swings

Rep Count: 10R total
Tempo: steady 
Modification: drop to your knees, or sub with weighted or bodyweight oblique twists

Target muscle groups: core, delts

Set Up: 
- place a kettlebell on the ground
- plant your hands on the ground, just in front of the kettlebell, under your delts
- step your feet back into the high plank position, wider stance for more stability
- squeeze your glutes, set a neutral pelvis position, contract your quads, and brace
- keep hips square to the ground

Execution: 
- keep one hand planted on the ground
- lift your other hand off of the ground, reach under your torso and grip the handle of the kettlebell 
- drag the kettlebell under your torso and over to the opposite side it started 
- plant your hand on the ground
- alternate reaching under your torso and dragging the kettlebell across the ground and to the other side
- keep a strong brace in your core

Plank Pull Throughs

Conditioning Compound Set

10/28 Full Body [strength & conditioning]

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

6/16 Quads, Glutes

Audry

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

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!

Michelle 

6/5 Hamstrings, Glutes

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 💀🫠

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)

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!!!

10/28 Full Body [strength & conditioning]

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