Name: Playbook - Sam Sweeney - 11/1 Full Body
Uploaded: 2026-06-17T00:04:44.988Z
Duration: 75 min
Description: 11/1 Full Body

Helena

Danielle

LOVE these kinda Full Bodies!!!🔥🔥🔥

Michelle 

Sally

Sam how dare you combine my least favorite, sprint, and most favorite, deadlift together like that 😂🤪 I didn't know what to feel during that superset 😂

Love the added core stability with the row and chest press!!

Megan

That finisher 🥵🔥💀 I love these full body strength days so so much!

Morgan

Andrea

Love the cardio at the end! Awesome kettlebell whole body!

Callie

Lamia

Michelle

Glad we are done with these push presses 🫠

Paige

Brandi

Give us more of that HIIT action! 🙌🏼

Darrien

Yanely

Olivia

Girl, you just don’t miss 🔥 I felt so strong and confident in the gym with these movements and your clear, thorough directions!

Damn 🥵 feeling strong after that one!!!

Janelle

Lisa

That last superset 🔥🔥🔥🔥 
Never have I ever actually liked cardio before 😂

Rachelle

Robin

Steve

Please never stop doing full body days 🔥🔥🔥

Sara

Alice

I really love these mid week full bodies. So effective but break up the routine a little to keep me engaged during the split!

Holli

The last circuit had me out of breath! 😮‍💨Loved it 🔥

Deja

Sarah Arnett

Mia Arrowsmith

Kayla

Amanda

This workout. I got my first-time full-out sprinting on my treadmill. Thank you for getting me out of my comfort zone. I couldn't believe I could do it, but I did it.

April

Was a very good workout. The last set is a killer but worth every second of it

Christina

Jennifer

This has been my favorite full body Wednesday workout so far!

Rach

Jessica

Short and sweet.. and to the point🔥😰

Lacey

Marlene

Lorena

That let set was the set I never knew I needed! 🔥🔥

Carmen

Wow!!!
The end!!🥵🔥💀🏋️‍♀️💪🏽

Regina

Had to lol at myself getting some extra core by spending 10 min trying to row on the same leg that was back in the bird dog 🥲 oops!

Kelli Coffey

Fullbody days bring me back to life even on my most unmotivated days

Porchia

Love these days and I am back to normal!!!! 🔥🔥🔥

The medicine that the doctor ordered. 🔥🔥🔥🔥

Ann-Marie

Another awesome full body day-I use to hate these, now I love them!

Maranda

Loved this full body. I love seeing myself get stronger and watching my form be in more control!

Lauren Richards

Added a few of these moves onto yesterdays upper body! Wish I had time for more 💪

Chelsey

Happy Wednesday!

Week 4 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 

3. Barbell Push Press: 4S/6-8R

4a. Single Arm Bird Dog Row: 3S/8-10R each side
4b. Hollow Hold Flat Bench Chest Press: 3S/10-12R 

5a. Bike Sprint: 5S/30 seconds
5b. Barbell Deficit Deadlift: 5S/10R [touch-and-go]

11/1 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: 6-8R
Tempo: explosive
Modification: dumbbell push press

Set Up: 
- positions the bar on the rack at about chest height 
- step each foot under the bar
- grip the bar with a pronated grip, shoulder width apart
- pull your chest to the bar, rack the bar across your high chest, front delts
- rotate your elbows under the bar
- squeeze your glutes, pull belly button to spine, and brace
- lift the bar from the rack and step away from the rack 2-3 steps
- take a hip width stance, toes forward 

Execution: 
- push your hips back, and bend your knees just slightly 
- dip down before extending your legs and driving your hips in 
- as you drive your hips in, use the momentum from your lower body to extend your arms and press the bar up and directly over your head
- arms should be completely locked out at the top of the rep
- knuckles should face the ceiling at the top of the rep 
- bend your elbows, keep your elbows below the bar, slightly in front of your torso 
- lower the bar to your high chest, front delts again 
- reset and move directly into the next rep

Barbell Push Press

Rep Range; 8-10R each side
Tempo: steady 
Modification; single arm bent over row

Set Up: 
- grip a kettlebell in one hand
- position yourself on a flat bench in a table top position 
- plant your free hand on the bench under your front delt, allow your kettlebell to hang off of the side of the bench 
- position your knees under you hips
- lift your leg opposite from the arm holding the kettlebell, extend it straight back behind you
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine

Execution: 
- keep your chest and hips facing the bench
- hold a tight brace and retract your scapula and bend your elbow as you lift the kettlebell away from the ground 
- drive your elbow to your hip, squeeze it in close to your side
- contract your lat
- release the kettlebell and extend your arm towards the ground again with control 
- hold a tight brace throughout the entire set

Single Arm Bird Dog Row

Rep Range: 10-12R 
Tempo: steady 
Modification: flat bench dumbbell chest press

Set Up: 
- grip a kettlebell in each. hand, pronated grip
- lie on a flat bench in a supine position, chest up
- extend your legs straight out
- point your toes, squeeze your glutes, and pull belly button to spine and brace
- lift your legs off of the bench just slightly
*hovering just off of the bench will require more control. The higher you lift your legs, the less bracing tension you will feel 
- extend your arms and position the kettlebells over your chest 
- keep your chin tucked

Execution: 
- hold your legs off of the bench, hollow position 
- bend your elbows, keep them traveling ~45 degrees from your torso
- lower the kettlebells to at least a 90 degree bend in your arms
- extend your arms and press the kettlebells up and over your chest again 
- contract your chest
- keep knuckles facing the ceiling, wrists straight

Hollow Hold Flat Bench Chest Press

Superset

Time: 30 seconds
Tempo: sprint
Modification: treadmill, rower, stair stepper- any machine sprint, or kettlebell swings

Set Up: 
- position yourself on the bike
- plant feet on the pedals and grip each handle with each hand
- tuck your chin and brace

Execution: 
- push/pull the bike handles and pedal in an all out sprint for the slotted time
- keep your pace high throughout

Bike Sprint

Rep Count; 10R
Tempo: steady, quick 
Modification: banded dumbbell or kettlebell deadlift

Set Up: 
- load the barbell with appropriate weight 
- place a low platform on the ground directly behind your barbell 
- step each foot on the platform, hip width stance, toes forward 
- pull the barbell over your shoelaces
- squeeze your glutes, pull belly button to spine, and brace
- keep a flat back and bend your torso forward
- extend your arms to grip the bar with a pronated grip, just outside of your hips
- depress your scapula, contract your lats
- sink your hips down and lift your chest
- keep a neutral head, neck, and spine

Execution: 
- drive your feet through the platform
- extend your legs, push your hips in
- lift your bar off of the ground and press up into the standing position 
- contract your posterior chain at the top of the rep- traps down, shoulders back, chest up and out
- push your hips back, bend your knees, and keep the bar close to your body as you lower it to the ground again with control 
- tap your weight plates to the ground on either side between each rep, but keep this quick- without resting the full weight of the bar on the ground between reps

Barbell Deficit Deadlift [touch-and-go]

11/1 Full Body

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 ❤️‍🔥

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!

Emily

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

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

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!!!

11/1 Full Body

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