Name: Playbook - Sam Sweeney - 10/30 Full Body [strength & conditioning]
Uploaded: 2026-06-17T00:04:41.476Z
Duration: 60 min
Description: 10/30 Full Body [strength & conditioning]

That one was fun! Love these full body days and especially the AMRAPS.

Sara

Solid full body. Heart rate is up. Muscles are happy. Thanks Sam!

Tamara

Marsha Ross

Erisa

Said it before and I’ll say it again… 10min and 8min feel like forever!

The movement combos in this split is 👌

Wow. I clearly am lacking in the conditioning department. Gloriously exhausted after this one. 👌🏼

Anika

This is quickly becoming one of my favorite splits we’ve EVER done! The back/shoulder/hip stability throughout the week has been outright divine! Favorites of today: scap push-up and single side cleans 🥰

Megan

Tough getting back into full body days.  But liking it!

Michelle 

Whitney Carrington

Karen Arce

Diana

Really liking the full body mix of lifts and conditioning

Regan

Caroline

It’s like Sam read my mind with these workouts. I am loving the heart pumping!!!

Lisa

Perfect workout for this time of the month I needed it

Raquel

Katherine Maestas

these back to back AMRAPs remind me you could never skip cardio day 😅

Kate

Omg these last sets are killin me this split!

Jennifer

Morgan

Devils presses are so appropriately named🤬😵‍💫

Tiffany

Wow wow wow, I’m really starting to love the full body workouts

Emily

Noora

Jake

Kimberly R

Loving these fullbody days 🔥🔥🔥💪🏽

Ruby Smith

Mia Arrowsmith

Steph

Daniela

Loved everything about this. Thank you 🙏🏼

Lorena

I’m loving the conditioning days this was so good

Porchia

This whole week thus far has been an unexpected welcome from just lifting. Thanks for this needed change.

Eleanor

How does every split get better & better 🤯❤️‍🔥

JANA

Marta

Karissa

Takes me back to my CrossFit days! Loving this!

Aimee

Brittanie

Regina

Sam V

Kimmy

Molly

Tasha

JulieAnn

Happy Thursday! 
 
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. Scapular Push Ups [retraction/protraction]: 2S/6-10R total
b. Bodyweight Back Extensions: 2S/10R total 

Strength: 
1. (Phase 1) Barbell Bench Press: 3S/5R 
2. (Phase 2) Barbell Bench Press: 1S/10R 
3. Barbell Deficit Deadlift: 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. Single Arm Kettlebell Clean: 5R each side 
4b. Kettlebell Alternating Gorilla Rows: 10R total 
4c. Overhead Walking Lunges: 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. Half Devils Press: 5R
5b. Half Kneeling Halos: 10R total [alternated directions each rep]

10/30 Training Day Overview

Rep Count: 6-10R total
Tempo: steady 
Modification: drop to your knees or perform on incline with hands on bench, feet on the ground

Scapular Push Ups [retraction/protraction]

Rep Range: 8-10R total 
Tempo: steady 
Modification: bodyweight good mornings

Bodyweight Back Extensions

Mobility and Activation

Rep Count: 5R
*1-2 ramp up sets as needed*
Tempo: steady 
Modification: barbell or dumbbell floor press, or [bodyweight/weighted] push ups

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

Set Up: 
- set the bar at a reasonable height so you are able to safely un-rack the barbell when you are lying supine on the bench. 
- to get into position, retract and depress your scapula and pin your mid/upper back to the bench. 
- grip the bar with a pronated grip, wider than shoulder width (grip placement will depend on your body mechanics and mobility)
- lock in the natural arch in your low back by contracting your lats (keep the scapula retracted and depressed), lift your chest towards the bar, squeeze your glutes, and position your toes in line with or slightly behind your knees. 
*the arch will keep your shoulders safe during heavy pressing. (No need to accentuate it if uncomfortable, just utilize the natural arch)*
- plant your feet on the ground so your toes are in line with or slightly behind your knees 
- brace and create full body tension [death grip on the bar- grip the ground with your feet]

Execution: 
- keep full body tension (break the bar- spread the ground with your feet) and un-rack the barbell, position it just above your chest in the starting position. 
- bend your elbows below your shoulders as you lower the barbell to mid chest or just under your chest [think about rowing the bar into your chest and squeeze your scap as you do, this will help keep tension in your posterior chain to support the press]
- keep your knuckles facing the ceiling 
- drive your feet through the floor and exhale as you press the bar up and slightly “back” to the start position.
- reset your brace and breath between reps

(Phase 1) Barbell Bench Press

Rep Count: 10R
*start with 50% of phase one weight
Tempo: steady 
Modification: barbell or dumbbell floor press, or [bodyweight/weighted] push ups

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

Set Up: 
- set the bar at a reasonable height so you are able to safely un-rack the barbell when you are lying supine on the bench. 
- to get into position, retract and depress your scapula and pin your mid/upper back to the bench. 
- grip the bar with a pronated grip, wider than shoulder width (grip placement will depend on your body mechanics and mobility)
- lock in the natural arch in your low back by contracting your lats (keep the scapula retracted and depressed), lift your chest towards the bar, squeeze your glutes, and position your toes in line with or slightly behind your knees. 
*the arch will keep your shoulders safe during heavy pressing. (No need to accentuate it if uncomfortable, just utilize the natural arch)*
- plant your feet on the ground so your toes are in line with or slightly behind your knees 
- brace and create full body tension [death grip on the bar- grip the ground with your feet]

Execution: 
- keep full body tension (break the bar- spread the ground with your feet) and un-rack the barbell, position it just above your chest in the starting position. 
- bend your elbows below your shoulders as you lower the barbell to mid chest or just under your chest [think about rowing the bar into your chest and squeeze your scap as you do, this will help keep tension in your posterior chain to support the press]
- keep your knuckles facing the ceiling 
- drive your feet through the floor and exhale as you press the bar up and slightly “back” to the start position.
- reset your brace and breath between reps

(Phase 2) Barbell Bench Press

Rep Count: 5R
*1 ramp up set*
Tempo: steady, explosive
Modification: no deficit, or w/ or w/o deficit dumbbell or kettlebell deadlifts, or sub for trap bar deadlifts

Target muscle group: posterior chain, back/lats. Please note: this is a compound movement, so you will be utilizing multiple muscle groups at once

Set Up: 
 - load the bar with appropriate weight
- position a small plate or block under the bar (under 3")
- step on top of the plate/block, stand behind the bar, position the bar so it is over mid foot position
- take a hip width stance or slightly inside, toes forward (feel free to play around with stance. your mobility and anatomy will play a large role in the width of your stance)
- create a tripod foot with your feet, think about connecting/pressing through the base of your big toe, little toe, and heel
- squeeze your glutes, set a neutral pelvis position
- pull belly button to spine, and set your brace
- keep a neutral spine and hinge at your hips 
- extend your arms down and bend forward to grip the barbell
- grip the barbell with a pronated grip (feel free to use straps), hook grip, or an under/overhand grip (Use a “death grip” on the bar)
- grip should be just outside of your hips
- sink your hips down, sit back, so you have a vertical shin angle
- lift your chest so it is facing forward 
- activate your lats by depressing your scapula (shoving them down and pinning them there) and think about breaking the bar around your body to create tension
*as you do this the bar should be pulled right up to your shins
- keep head/neck/spine neutral

Execution: 
- take a bracing breath, expand your core 3D
- press your feet through the ground
- "leg press" and lift the bar from the floor up until it is at knee level 
- as the bar reaches your knees, drive your hips in and extend your legs fully
(think about your knees externally rotating as you pull the bar, and push hips in> torque)
- raise your torso upright and lift the bar into the standing position
- contract your entire posterior chain and keep tight, make sure to reach full hip extension at the top of the rep, but don’t hyperextend through the low back
- reverse the movement and lower the bar with control, keep the bar as close to your body as possible
- reset your breath in between each rep
- at the top and bottom of the rep we should always be able to ‘read the logo on your shirt’- this just means keep your chest up and facing forward

Barbell Deficit Deadlifts

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: 5R each side
Tempo: steady 
Modification: use dumbbell in place of kettlebell

Target muscle group: upper body, core

Set Up: 
- grip a kettlebell in one hand
- stand with feet hip width apart, or slightly wider
- extend your arms down and hold the kettlebell between your legs
- squeeze your glutes, set a neutral pelvis position, and brace
- keep the movement fluid and explosive

Execution: 
- bend slightly at your hips and knees
- lean your torso forward slightly and dip the kettlebell low between your legs
- extend your legs and hips
- use the power from your lower body to shrug the weight up and into the front racked position
- stabilize at the top of the rep 
- extend your arm and lower the kettlebell between your legs again and move directly into the next rep

Single Arm Kettlebell Clean

Rep Count: 10R total 
Tempo: steady 
Modification: use dumbbells in place of kettlebells

Target muscle group: back, upper body, core

Set Up: 
- place two kettlebells on the ground in front of you, neutral grip position
- step just behind the kettlebells and onto a wide stance, toes forward or pointed slightly out
- squeeze your glutes, set a neutral pelvis position, and brace
- push your hips back, keep a slight bend in your knees
- extend your arms down and grip the kettlebells with a neutral grip, directly below your chest
- keep a flat back and a neutral head, neck, and spine

Execution: 
- keep one arm extended
- retract your scapula on your other side
- bend your arm and row the kettlebell towards your chest
- drive your elbow to your hip on one side and squeeze it in close
- contract your lat
- extend your arm down and return kettlebell to the ground
- alternate each arm, each rep

Alternating Kettlebell Gorilla Row

Rep Count: 10R total
Tempo: steady 
Modification: use dumbbells in place of kettlebells, hold weight in front racked position or down by your sides, or use no weight

Target muscle group: lower body, delts, core

Set Up: 
- grip a kettlebell in each hand, pronated grip
- stand with feet together
- squeeze your glutes, set a neutral pelvis position, and brace
- extend your arms and lift the kettlebells into the overhead position
- pin the kettlebells directly over your delts
- point your armpits forward
- tuck your ribs down
- keep a tall torso

Execution: 
- lift one foot off of the ground and step forward
- plant your foot on the ground, toes forward
- bend your front and back legs
- lower into a lunge position, 90 degree bend in both legs, tap back knee to the ground if you are able
- extend your back and front leg
- step your back leg forward to meet your front
- stabilize and continue to lunge forward, alternate each leg, each rep

Overhead Walking Lunges

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: 5R
Tempo: steady, explosive
Modification: no weight and/or do not bring chest to the floor, or sub for low hold hop squats

Target muscle group: full body, conditioning/cardio

Set Up: 
- grip a dumbbell in each hand, neutral grip
- extend your arms down in front of your torso
- get into a wider than hip width stance

Execution: 
- push your hips back and bend your torso forward
- reach your arms down to plant the dumbbells on the ground
- hop your legs back and bend your arms to bring your chest/hips to the ground
- extend your arms, press your chest and hips off of the ground
- jump your feet forward into a wide stance
- pull the dumbbells off of the ground and swing them back between your legs
- raise your torso upright and extend your hips/legs
- use the momentum to swing the dumbbells forward, to in line with your chest
- reverse the movement by guiding the dumbbells back between your legs and then to the ground again 
-  move directly into the next rep

Half Devils Press

Rep Count: 10R total
Tempo: steady 
Modification: use dumbbell in place of kettlebell

Target muscle groups: core, delts

Set Up: 
- get down into a tall kneeling position 
- keep hips fully extended, squeeze your glutes, set a neutral pelvis position, and brace
- hold the sides of a handle of a single kettlebell, the bell facing up
- bend your arms, elbows tucked at sides, and hold the kettlebell at your chest
- keep a tall torso and keep ribs tucked

Execution: 
- keep the bend pinned in your arms
- raise the kettlebell in a halo motion around your head
- return the kettlebell to your chest in between each rep
- alternate directions with each rep

Half Kneeling Halos

Conditioning Compound Set

10/30 Full Body [strength & conditioning]

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 ♾️

Katie

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!

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

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!!

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 💀🫠

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!!!

10/30 Full Body [strength & conditioning]

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