Name: Playbook - Sam Sweeney - 11/12 Full Body or Optional Rest Day
Uploaded: 2026-06-17T00:04:46.848Z
Duration: 60 min
Description: 11/12 Full Body or Optional Rest Day

Aimee

Katie

Love the landmine work! And love the core that’s been incorporated into full body days! Just feels good!!

Alexandra Casi

Veronica

How hard was it getting my erectors to engage when I’ve been training them not to for glute hypers🫠but once they did….😮‍💨😮‍💨😮‍💨

Holli

Rachel

Lakshmi Neelesh Nimmagadda

Nothing better to start a Saturday with that. Sweating beyond sweating 🔥🔥🔥 always push through the last few sets of each circuit makes it feel even better

Alli

Ann-Marie

Rosa

Soooo good!  I needed this today! Still not 100% but took my time and got it done 👊🏻

Just finished this workout on a late Saturday. Love the HIIT/strength combo. I feel great. Thanks for motivating me Sam!

Meli

Kirsten

Land mine wood chop is my new favorite thing!

Jennifer

Tracy

Ohhh live all of the sneaky ab work in this one 🙃🔥💪🏻

Today was one of those days I did not want to workout but I got it done!

Porchia

Happy Friday!

*Focus of this split: strength building and mobility. 

Warm Up: foam roll, full body warm up and activation routine from app, + 10 mins steady state cardio to warm up the CNS [optional]

Click the ‘start now’ button to find the training day overview

Full Body: 

Optional: Begin with 10-15 mins of steady state cardio of your choice. I started with 15 minutes steady state stair stepper

This workout is broken into 2 separate circuits. Each circuit is giving a time cap, the goal is to complete as many rounds of each circuit as possible within the time cap given. Rep ranges are written in below, be sure to pick appropriate weight for each movement and that you are able to sustain that weight throughout the entire time cap. 

Circuit 1: 26 minutes: As many rounds as you can complete within the 26 minute time cap 
1. Deficit Deadlifts: 6-8R 
2. Landmine Wood Chop [side to side]: 10-12R total 
3. Pike Press to Push Up: 4-6R [1 pike press + 1 push up=1R]
4. Dumbbell Suitcase Swings: 12-15R 

Rest 3-5 minutes [or as long as needed to recover] between circuits

Circuit 2: 18 Minutes: As many rounds as you can complete within the 26 minute time cap 
5. Hyperextensions: 8-10R 
6. Pullover Straight Leg Raise with Reach: 10-12R 
7. Oblique Mountain Climbers [hands on dumbbells]: 30R total 

*rest as needed within each circuit. Try to keep rest periods within the circuit short.

11/12 Training Day Overview

Rep Range: 6-8R 
Tempo: steady, powerful 
Modification: standard deadlift [no deficit], or dumbbell/kettlebell deadlifts

*the deficit will increase the ROM of your deadlift. Keep that in mind when choosing weight 

Set Up: 
 - load the bar with an appropriate weight for the rep count
- place plate or low platfor centered on the ground under the barbell
- stand on the plate and position the bar so it is in line with/above “mid shoelace “
- take a hip width stance or slightly inside. (feel free to play around with stance, your mobility 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) 
- with a neutral spine, push your hips back 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 the hips
- activate the lats by depressing the 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
- lift your chest and keep your gaze forward, a good rule of thumbs is that we should be able to see the logo on your shirt from the front in the start position 
- keep head/neck/spine neutral

Execution: 
- take a bracing breath, expand your core 3D
- keep a neutral spine, and press your feet through the platform below you
- leg press the weight up until the bar is at knee level 
- as soon as the bar reaches your knees use torque to snap your hips in and stand the rest of the way to the top of the rep (think about your knees externally rotating, but don’t actually rotate, and drive the hips in)
- contract the entire posterior chain and keep it tight, make sure to reach full hip extension at the top of the rep, but don’t hyperextend through the low back
- lower the bar with control, keep the bar as close to your body as possible. 
- Reset your breath in between each rep

Deficit Deadlift

Rep Range: 8-10R total 
Tempo: steady
Modification: banded, cable, or dumbbell standing wood chops [any variation will work]

*if you do not have a landmine attachment, you can position one end of a barbell in the corner of the room. Wrap the end of the barbell with a towel to pad the wall if needed

Execution: 
- set up your barbell in a landmine attachment 
- load the free end with appropriate weight [I recommend starting with no weight] 
- stand facing the end of the barbell, feet wider than hip width 
- grip the barbell with both hands [overlap your fingers and press your palms together] 
- extend your arms so the barbell is in front and above your head
- keep a soft bend in your knees, you will need to be able to pivot your feet slightly 
- keep your arms mostly straight, a slight bend is ok 
- drive your ribs down and keep control of the movement through your core

Execution: 
- guide the barbell with your arms to lower the bar as you rotate to one side
- rotate to the same side with your whole body [torso and hips] 
- keep your feet the same distance apart but lift the opposite heel off the ground as the barbell lowers to your hip on the other side or just below 
- keep your arms straight, swing the bar up and back towards the center position
- shift your torso back to the center as well
- alternate rotating the bar from side to side
*your trunk should control this movement. Keep a strong core and use light weight as you get used to the movement pattern

*any of the modifications will work just as well

Landmine Wood Chop [side to side]

Rep Range: 4-6R [1pike press + 1 push up= 1R] 
Tempo: steady 
Modification: drop to your knees for your push up- only lower your head as far as you feel in control on your pike press [and don’t walk your hands in quite so far on your pike press]


Set Up: 
- get down on the ground in a high plank position 
- plant your hands on the ground so they are just outside of your chest, under your front delts 
- keep a hip width stance
- squeeze your glutes and brace 

Execution: 
- bend your elbows and lower your chest towards the ground 
- lower your chest to tap the ground, elbows below your shoulders and ~45 degrees from your torso 
- extend your arms and press yourself back up into a high plank 
*be sure your body moves in one straight line- watch for worming 
- immediately walk your hands in towards your feet, lift your hips towards the ceiling 
- walk your hands in while keeping your legs as straight as you are able 
- stop when you feel a full stretch in your hamstrings 
- bend your elbows back and lower your head towards the ground 
- lower as far as you are able while staying in control of the movement 
- extend your arms and press yourself pack up into a pike 
- walk your hands out again so they are under your front delts, just outside of your chest
[this equals 1R]

Pike Press to Push Up

Rep Count: 15R
Tempo: steady 
Modification: standard kettlebell/dumbbell swings

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- stand with your feet hip width or just inside 
- keep your head/neck neutral, keep your gaze fixed

Execution: 
- push your hips back and bend your knees just slightly 
- drive your hips in, extend your legs, and use the momentum to swing your dumbbells forward
- swing your dumbbells up to shoulder height
- control the movement as you bring the dumbbells back by your sides and move immediately into the next rep

Dumbbell Suitcase Swings

Circuit 1: 26 Minutes: AMRAP

Rep Range: 8-10R 
Tempo: steady 
Modification: supermans 

Set Up: 
- position yourself on the hyperextension machine so the pad is right in line with your hips 
- plant your feet on the platform firmly 
- lift your arms and overlap your hands behind your head
- tuck your ribs and squeeze your glutes to brace

Execution: 
- use your low back and core [trunk] to lift your torso until your chest is facing forward 
*these will differ from glute focused hyperextensions in that you want to light up your erectors [low back] and use them. When you raise your torso you want your body in a straight line [or torso slightly past your hips] at the top of the rep 
- contract your lower back/core at the top of the rep 
- lower your torso back towards the ground with control

Hyperextensions

Rep Range: 10-12R
Tempo: steady 
Modification: pullover dead bug with reach 

Set Up: 
- grip a dumbbell in both hands, hands should grip the ends of the dumbbell
- lie on the ground in a supine position, chest up 
- extend your legs 
- extend your arms holding the dumbbell over your head
- think about keeping your spine neutral and ribs from flaring 
- lift your feet off the ground just slightly [a couple inches] 

Execution: 
- pull your dumbbell over your head as you raise your legs
- lift your upper back off the ground, reach your dumbbell towards your feet at the top of the rep and contract your core
- bring your upper back to the ground again, and lower your legs towards the ground as you bring your dumbbell back overhead at the bottom of the rep

Pullover Straight Leg Raise with Reach

Rep Count: 30R total 
Tempo: steady 

Set Up: 
- grab a pair of dumbbells and place them on the ground with a neutral grip, shoulder width apart
- get into a plank position, dumbbells under your shoulders, palms facing each other
- keep a hip width stance or slightly wider 
- squeeze your glutes and push your mid back through your scapula, hold this brace

Execution: 
- keep your hips facing the ground
- lift one foot off the ground
- bend your leg and drive your knee towards your opposite front delt
- contract your core
- extend your leg back again and place the ball of your foot on the ground again 
- lift the other leg and alternate your movement by driving your knee to the opposite side
- keep a steady pace as you alternate each rep
- keep your core braced

Oblique Mountain Climbers [hands on dumbbells]

Circuit 2: 18 Minutes: AMRAP

11/12 Full Body or Optional Rest Day

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 ❤️‍🔥

Megan

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

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!!!

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!

11/12 Full Body or Optional Rest Day

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