Name: Playbook - Sam Sweeney - 10/8 Full Body
Uploaded: 2026-06-17T00:04:47.005Z
Duration: 55 min
Description: 10/8 Full Body

Haven't done these compounds in a minute but form felt so much smoother today 🔥

These are totally different than your usual full Fridays. I love both styles.

Alexandra Casi

Great balance of upper, lower, and core :)

Megan

Holy toleto Batman! That was a good one 💪🏽

Jessica

Katie

Pa houa

Woahhh good day 👊🏻❤️‍🔥#wednesdaynoontime🐝🙌🏻

yangBAE

Holy 🐮 missed a couple days because of a new tattoo so I did sundays full body to make up for it and wow I’m dead

Kate

Lakshmi Neelesh Nimmagadda

Full body… more like another leg day 🤣🥵 killer! ❤️

Julia Bobell

Great workout. That burn from shoulder taps and one arm walk- amazing.

Michelle

Mia Arrowsmith

Jane

Raquel Maria

Annie

Chelsea

Holli

One of THE best Sweeney full body days ever ❤️‍🔥❤️‍🔥

Teagan

Pause sets were Fab with this full body workout! 🙌

Renee

Kimmy

Shirin

These pauses feelin GOOD tonight 🔥🔥🔥🎹

Audry

Ruben

Full body for the win always!!! Will forever hold deep in my heart. My favorite workout of the week! 🥰 can we have 5-days of full body program, please? 🤪

Elaine

Brandi

Michelle Correa

One of my favorite full body workouts!! Loved it!

Lindsay

Finally got this fullbody in 
😮‍💨💪🏽😈

JulieAnn

Amber

Hailey

Love this full body one muscle mind connection 💪

Crystal

Hell yeah!!! That was just what I needed to end the week!! Loved every sweaty minute of it!!! 😅😅😅

Did FullBody this am and it did not disappoint! Great way to start my day off 🔥💪🏾

Porchia

Pretty much thought I was going to die during the sprinter sit ups, but I preserved and performed all reps (even if it was with small breaks, I’m proud I didn’t take short cuts because I was uncomfortable)

Rachelle

EnTuwan

Victoria

THANK YOU!!! This is my favorite style of full body and I loved every second. Saved for future reference. ❤️

Taylor

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. Paused Sumo Deadlifts: 5S/5R [3 second pause mid shin, every rep]
1B. Single Arm Overhead Carry: 5S/30 seconds each side 

Compound Set: 
2A. Paused Bench Press: 4S/5R [3 second pause at the bottom of each rep]
2B. Plank Shoulder Taps: 4S/60 seconds 

Compound Set: 
3A. Paused Barbell Squat: 3S/5R [3 second pause at the bottom of each rep]
3B. Box Hops: 3S/60 seconds 

Compound Set: 
4A. Sprinter Sit Ups: 2S/50R total 
4B. Plate Push: 2S/60 seconds

10/8 Training Day Overview

Rep Count: 5R 
Tempo: 3 seconds pause at mid shin, each rep
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 to mid shin level
- pause and hold here for 3 full seconds
- 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, keeping the barbell close to your body
- 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

Paused Sumo Deadlift

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: 5R 
Tempo: 3 second pause at the bottom of each rep 
Modification: paused flat bench dumbbell chest press

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)*

Execution: 
- keep full body tension (break the bar) 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]
- pause at the bottom of the rep for 3 full seconds *do not rest the barbell on your chest, keep tension by holding the press an inch or so off of your chest
- 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.

Paused Bench Press

Time: 60 seconds 
Tempo: steady 
Modification: drop to your knees or perform with hands on bench

Set Up: 
- get down on the ground in a high plank position- hands planted on the ground in line with your shoulders, just outside of your chest. 
- squeeze your glutes and press your mid back through your scapula to hold a tight brace

Execution:
- with control, lift one hand off of the ground
- reach your hand across your chest while in the plank position to tap the shoulder of the opposite arm 
- return your hand to the ground and lift the other hand to alternate the movement
- try to keep your hips from shifting side to side too much as you tap each shoulder
- keep control through your core and brace

Plank Shoulder Taps

Rep Count: 5R
Tempo: 3 second pause at the bottom of each rep 
Modification: goblet squat

Set Up: 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- grip the bar wider than 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, mid, or low back [whichever is more optimal for you]
- step your feet under the bar
- activate your lats by pulling the bar into your traps and stand up as you 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 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. 
- push your hips back, bend your knees [and push them out] as you lower into a squat. 
- lower into a full range of motion squat [90 degrees or below]
- pause at the bottom of the rep for 3 full seconds *again, do not sink down and lose tension, keep tension in your glutes/hammies/quads as you pause at the bottom of the rep 
- drive your feet through the floor and press up
- snap your hips in and return 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. 
- the bar should travel in a straight line up and down as you lower and press

Paused Back Squat

Time: 60 seconds 
Tempo: steady 
Modification: alternating step ups or squat hops

Set Up: 
- position yourself behind a bench or box 
- stand with feet hip width apart

Execution: 
- push your hips back and bend your knees just slightly 
- swing your arms forward as you extend both legs and jump up onto the box
- land soft on the top of the box [both feet should be planted entirely on the box]
- complete the hop by standing on the top of the bench 
- step each foot back down to the ground with control

Box Hop

Rep Count: 50R total [25 each side]
Tempo: steady

Set Up: 
- lie on the ground in a supine position, chest up
- extend your arms over your hand, overlap your hands
- extend your legs and point your toes so your heels drive into the ground

Execution: 
- use your core to lift your torso off the ground
- as you raise your torso lift one leg off the ground [keep it straight] and bring your arms forward, over your head to reach them toward your foot 
- contract your core at the top 
- lower your torso and leg back to the ground with control 
- continue reps but alternate lifting each leg off the ground each rep
- reach hands together each rep

Sprinter Sit Ups

Time: 60 seconds 
Tempo: steady 
Modification: sled sprint, deadmill sprint

Set Up: 
- place a flat plate on the ground [iron works best but rubber can slide too if you are on turf]
- get down on the ground in a prone position, place each hand on top of the plate
- bend your legs and drive the balls of your feet into the ground

Execution: 
- extend your arms
- push the plate forward by driving through your legs
- keep your spine neutral and core activated
- keep a quick but steady pace

Plate Push

10/8 Full Body

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

Jennifer

6/16 Quads, Glutes

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!

10/8 Full Body

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