Name: Playbook - Sam Sweeney - 10/29 Full Body [optional rest day]
Uploaded: 2026-06-17T00:04:46.915Z
Duration: 45 min
Description: 10/29 Full Body [optional rest day]

Anna

Love the hovering bird dogs and dead bugs for core stability. Really helps me balance left and right sides!

Megan

These pairings were awesome! Loved the barbell & core work!

Alexandra Casi

yangBAE

Those Otis ups to standing are ridiculous!

Katie

Sam you’re a freaking genius. Perfectly programmed 🧠

Corinne Wickline

One of my favorite formats of full body ❤️🔥

Veronica

Sweat all the Halloween candy and alcohol lol. 

- On a break with Social
media 🤭🫣

JulieAnn

Can't raise my arms after those pulses 😅

Rosa

Great full body loves this sequence as a mix up ❤️❤️

Brandi

Meghan

Really didn’t want to do it but glad I did!! 🔥🔥🔥

These full body workouts have been 🔥🔥🔥

Audry

Thank you for encourage me to lift more weight. Almost one year with your program and I feel stronger physical and mentally.

Kenia

Kayla

Rachelle

Porchia

This was such an epic full body!! Finisher abs were killer 🔥🔥🔥

Jennifer

Raining outside…no run…but this was an awesome way to start my weekend.

Victoria

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: 

Compound Set: 
1A. Sumo Deadlift: 5S/5R 
1B. Single Arm Overhead Carry: 5S/45 seconds each side 

Compound Set: 
2A. Barbell Thruster: 4S/6R 
2B. Dead Bug: 4S/60 seconds 

Compound Set: 
3A. Barbell Hang Clean: 3S/8R
3B. Hovering Bird Dog: 3S/60 seconds 

Compound Set: 
4A. Burpee Over Barbell: 2S/10R total 
4B. Plate Loaded Sit Up to Stand: 2S/60 seconds

10/29 Training Day Overview

Rep Count: 5R
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 Deadlift

Time: 45 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 45 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: 6R
Tempo: power, steady 
Modification: dumbbell thrusters

Set Up: 
- load a barbell with appropriate weight [or simply just use the bar] 
- grip the barbell with a pronated grip, just outside of shoulder width apart 
- ‘clean’/lift/position the barbell so it rests across your collarbone, elbows pointing forward 
- stand with feet hip width apart 
- drive your ribs down and brace

Execution: 
- keep your elbows high and facing forward as you hinge at your hips, bend your knees and lower into a front squat
- lower until you reach a 90 degree bend in your legs, or just below 
- extend your legs, press through the ground and stand
- as you return to the standing position, use the momentum to fluidly press the barbell up and overhead 
- bring your head under the barbell at the top of the rep 
- stabilize before lowering the barbell back down to your high chest/collarbone with control 
- ‘catch’ the bar with soft knees, stabilize and continue reps 
- keep your chest upright and elbows forward throughout

Barbell Thruster

Time: 60 seconds
Tempo: steady 

Set Up: 
- lie on the ground in a supine position 
- raise your legs off the ground and bend them at 90 degrees
- extend your arms straight up, so they are in line with your front delts 
- flatten your core into the ground and created a stiff trunk 

Execution: 
- slowly extend one leg out straight as you do so, lower the opposite arm overhead and towards the ground behind you
- keep you back pinned to the ground and lower your leg and arm only so far that you are able to control the movement through your core
- exhale and lift your leg back to a 90 degree bend while simultaneously raising your arm back so it is extended over your front delt
- contract your core 
- hold the brace and complete the same movement with the opposite leg/arm
- this movement requires attention to detail to hold the brace in your trunk, move slowly throughout each set

Dead Bug

Rep Count: 8R 
Tempo: steady, power
Modification: dumbbell hang clean

Set Up: 
- load the barbell with appropriate weight [or simply use the bar] 
- grip the barbell with a pronated grip, just outside of hip width 
- extend your arms holding the barbell down in front of you
- stand with your feet hip width apart

Execution: 
- dip your chest forward just slightly, push your hips back 
- snap your hips in, lift your torso and use your traps/high back to shrug the bar up to your collarbone
- immediately rotate your elbows under the bar until they are pointing forward, this will ensure you secure the bar at the top of the rep 
- catch the bar and find your base at the top of the rep 
- lower the bar with control back in front of your torso 
- stabilize and settle the movement before beginning again

Barbell Hang Clean

Time: 60 seconds 
Tempo: steady 
Modification: lightly rest your knees on the ground instead of hovering

Set Up: 
- get down on the ground in a quadruped position [hands and knees] 
- position your hands under your shoulders and knees under your hips 
- drive the balls of your feet into the ground and lift your knees off the ground just slightly [1-3 inches] 
- keep a neutral spine and draw your core in to hold the position 

Execution:
- lift one hand off the ground and extend your arm forward while simultaneously lifting the opposite foot off the ground and extended the leg straight back 
- keep your spine straight and neutral at the top of the rep 
- lower your hand and foot back to the ground again, continue to hover your knees off the ground 
- continue reps by lifting the opposite arm/leg 
- try not to shift back and forth too much as you move through each rep
- move slowly and with concentration

Hovering Bird Dog

Rep Count: 10R total 
Tempo: power, steady 
Modification: step over the bar instead of hopping, do not bring your chest to the ground at the bottom of the rep 

Set Up: 
- stand next to your barbell, facing 90 degrees from the bar 
- stand with feet hip width apart 

Execution: 
- bend your torso forward and reach your hands to the ground 
- jump your feet back and bend your elbows to bring your chest/hips to the ground 
- push down through your hands, extend your arms, and jump your feet forward towards your hands
- raise your torso and immediately jump laterally over the barbell and to the other side 
- complete a burpee on this side and continue reps by jumping to each side of the barbell, before each rep

Burpee Over Barbell

Time: 60 seconds 
Tempo: steady 
Modification: plate loaded sit up, or deck squat

*this is a deceivingly difficulty mobility + strength movement. Move slow and do the best you can. Consider the modifications as well. 

Set Up: 
- hold a small plate in each hand
- lie on the ground in a supine position 
- bend your legs and plant your feet on the ground 
- extend your arms so the plate is positioned over your chest

Execution: 
- lower your plate behind your head before lifting your arms and reaching the plate forward as you lift your torso from the ground 
- think about reaching the plate through your legs 
- use the momentum from the sit up to drive your feet through the ground and finish the rep by standing to your feet [arms extended in front of your chest, holding the plate] 
- reverse the movement by bringing your glutes to the ground again and lying back in a supine position

Plate Loaded Sit Up to Stand

10/29 Full Body [optional rest day]

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

6/16 Quads, Glutes

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

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!

10/29 Full Body [optional rest day]

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