Name: Playbook - Sam Sweeney - 11/11 Full Body [strength & conditioning]
Uploaded: 2026-06-17T00:04:41.434Z
Duration: 60 min
Description: 11/11 Full Body [strength & conditioning]

Tamara

These conditioning sets this split are gnarly ☠️🔥

Wow!!!🥵 challenging one.. thank you 🫶

Erisa

Katie

Sam is always challenging me! 🔥 Love it! ❤️

Perfect balance of strength and endurance/stamina 🥰

Megan

Marsha Ross

Kaylin

Jessi mollak

Love the added conditioning! 🔥🔥🔥

Mia Arrowsmith

Serena

Lorena

Chantal

Claudia

The Spiderman pushups has me questioning my life choices 🥲

Morgan

Jessica

Wow!  Haven’t worked that hard in a minute.  😮‍💨

That was so good!!! I loved the cleans!! It has been so long doing that and it felt so good

Marta

Brittanie

Regina

Kimmy

Anna Radoszek

JulieAnn

Kimberly R

Happy Tuesday! 
 
Week 3 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. Barbell Single Leg Deadlift: 5R each side
4b. Spiderman Push Ups: 6R total
4c. [Weighted] Split Squat Hops: 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. Barbell Hang Power Clean: 8R
5b. Barbell Rollout: 5R

11/11 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: 5R each side
Tempo: steady 
Modification: dumbbell single leg or bstance deadlift

Target muscle group: back, core, legs, balance

Set Up: 
- grip a barbell with a pronated grip, just outside of hip width apart
- extend your arms down by your sides and hold the bar in front of your torso
- squeeze your glutes, set a neutral pelvis position, and brace
- tuck your chin and keep a neutral head, neck, and spine
- plant one foot on the ground, grip the ground with your toes
- keep the bar close to your body

Execution: 
- lift one foot off of the ground
- push your hips back and lower the bar along the line of your leg
- reach your back leg behind you, bend your torso towards the ground, and bend your front leg as the barbell passes your knee
- lower the bar to tap the ground 
- extend your leg, drive your hips in, raise your torso, and lift the bar into the standing position 
- stabilize by planting your foot at the top of the rep
- contract your glutes

Barbell Single Leg Deadlift

Rep Count: 6R total 
Tempo: steady 
Modification: staggered stance push ups on knees or toes, or plank oblique twists push ups

Target muscle group: chest, delts, core

Set Up: 
- plant your hands on the ground under your delts, just outside of your chest
- step your feet back into a high plank position 
- squeeze your glutes, set a neutral pelvis position 
- contract your quads, and brace
- keep your body traveling in a straight line
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- bend your arms, keep your elbows tucked by your sides
- lift one foot off of the ground, bend your leg and drive your knee towards your elbow on the same side
- lower your chest/hips to the ground, to at least a 90 degree bend in your arms
- extend your arms and press your torso away from the ground
- extend your leg behind you again and plant your foot on the ground
- alternate each leg/side, each rep 
- keep your core strong

Spiderman Push Ups

Rep Count: 10R total 
Tempo: steady 
Modification: no weight, alternate by stepping instead of hopping

Target muscle group: lower body, core, full body power

Set Up: 
- grip a dumbbell in each hand, neutral grip [optional]
- extend your arms down by your sides, keep dumbbells pinned by your sides
- step into a split stance, plant your front foot on the ground
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a tall torso
- pin your traps down, shoulders back

Execution: 
- bend your front and back legs
- lower your back knee to tap the ground, or to at least a 90 degree bend in both legs
- extend both legs, explosively hop both feet off of the ground and switch your stance so your back foot is now your front foot 
- lower directly into the next rep
- keep this fluid and land soft on your knees

[Weighted] Split Squat Hops

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: 8R
Tempo: steady, explosive
Modification: dumbbell power clean 

Target muscle group: full body power

Set Up: 
- grip a barbell in both hands with a pronated grip, hip width apart
- extend your arms down by your sides and hold the bar in front of your torso
- stand in a hip width stance, toes forward
- squeeze your glutes, set a neutral pelvis position, and brace
- pin your traps down, shoulders back 
- keep the bar traveling close to your body

Execution; 
- push your hips back, lower the bar along the line of your legs and to your knees
- bend your knees slightly, keep chest facing forward
- extend your knees and hips at the same time in one explosive movement
- use the momentum to pull the bar up along the line of your torso
- bend your arms and shrug the bar to the front racked position, elbows forward
- "catch" the bar with soft knees, elbows pointing forward
- extend your legs and stand
- extend your arms down and  hold the bar in front of your torso again
- move directly into the next rep
- keep this fluid and continuous

Barbell Hang Power Clean

Rep Count: 5R
Tempo: steady 
Modification: ab wheel rollout, plank walkout on knees or toes

Target muscle groups: core, full body

Set Up: 
- get down on the ground in a tall kneeling position 
- grip the bar with a pronated grip, just outside of hip width apart or slightly wider
- squeeze your glutes, set a neutral pelvis position, and brace
- tuck your chin
- keep your torso stiff 
- keep your arms pinned straight
- pin your traps down

Execution: 
- slowly roll the bar away from you 
- lower your torso towards the ground as you stretch your arms overhead
- your torso should face the ground, keep control of the bar through your lats and core
- raise your torso and roll the bar in and towards your legs again 
- contract your core at the top of the rep 
- keep full body tension and roll the bar out only so far that you are able to still control the movement through your core

Barbell Rollouts

Conditioning Compound Set

11/11 Full Body [strength & conditioning]

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

Porchia

Jennifer

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 ♾️

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

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 💀🫠

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)

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!

11/11 Full Body [strength & conditioning]

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