Name: Playbook - Sam Sweeney - 11/13 Full Body [strength & conditioning]
Uploaded: 2026-06-17T00:04:41.424Z
Duration: 60 min
Description: 11/13 Full Body [strength & conditioning]

The amraps got me again. Not sure if I liked the flow of these ones. Maybe if you could share the reason you groupes them together might help the mind/muscle connection 😅

Tamara

Love this new split! Can go hard on the Primary movements and the full body days are 🤙🏼🔥

Roch

Those AMRAP’s got me!  This was a good one!!

Danielle

Brutal! But that’s what I love about Sam’s programs! Always challenging us to get stronger! 💪

That one goes in the official book of favorites 💯!! Perfect amount of everything!

Megan

Marsha Ross

Katie

Nyakeh

Michelle 

Diana

Morgan

What a great great workout. Kicked my ass.

I have a love hate relationship with this one🤣❤️❤️❤️

Kaity

Sara

Bethany

LOVING these hybrid workouts! I feel strong AND have great stamina. Let’s do something like this again!

Taylor Willman

Kimmy

Audi

Loving these days!!! still can’t do it all but getting there

I was flying through those burpees…My goodness. This split is getting better & better m. Thank you 🙏🏼

Lorena

I did not dislike the workout, but after the last three days, I felt some of the movements were using the same exact muscle groups from earlier in the week. Therefore, you don’t really get a true rest or break.

Maranda

Wow what a workout!! Feeling strong on the strength and I love the full body conditioning!! Love throwing around that barbell

Marta

Love being drenched after a workout! 🥵💦

JANA

Planks got reallll sketchy the last couple of min🤣😶‍🌫️😶‍🌫️😶‍🌫️

Tiffany

Brittanie

Regina

I need a break after this because it kicked my butt

Sam V

JulieAnn

Haven’t done burpees in a long time…felt good to do them again.

Kimberly R

Happy Thursday! 
 
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. 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 Dumbbell Push Press: 5R each side 
4b. Barbell Pendlay Row: 10R 
4c. Burpee Over Barbell: 8R 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 Sumo High Pull: 8R
5b. Plank T Raise: 10R total

11/13 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 

Target muscle group: delts, conditioning

Set Up: 
- grip a dumbbell in one hand, neutral grip
- stand with feet hip width apart, toes forward
- squeeze your glutes, set a neutral pelvis position, and brace
- bend your arms and rack the dumbbell in a front racked position on your delt, elbow pointing forward

Execution: 
- bend your knees slightly 
- extend your legs, press up onto the balls of your feet
- use the momentum from your lower body to extend your arm and press the dumbbell into the overhead position 
- plant your feet at the top of the rep and stabilize
- bend your arm and lower the dumbbell back to the front racked position
- move directly into the next rep

Single Arm Dumbbell Push Press

Rep Count: 10R
Tempo: steady 
Modification: kettlebell pendlay rows or dumbbell rows [pronated grip]

Target muscle group: back, upper body, core

Set Up: 
- load the bar with appropriate weight [or use no weight and perform barbell bent over rows]
- step your feet under the bar, bar positioned over your toes
- take a hip width stance, squeeze your glutes, set a neutral pelvis position, and brace
- push your hips back, slight bend in your knees
- bend your torso forward, extend your arms down to grip the bar just outside of hip width, pronated grip
- depress your scapula
- keep a flat back and a neutral head, neck, and spine

Execution: 
- retract your scapula
- bend your arms and pull the bar off of the ground 
- drive your elbows to your sides and row the bar to your chest
- contract your mid back, lats
- extend your arms and lower the bar to tap the ground between each rep
- keep the movement fluid and explosive

Barbell Pendlay Row

Rep Count: 8R total
Tempo: steady 
Modification:  step over barbell instead of hop, take out burpee or modify by not bringing chest to ground, or modify with burpees in place

Target muscle group: full body conditioning

Set Up: 
- place your loaded barbell on the ground
- stand next to the bar, facing 90 degrees from the bar

Execution: 
- push your hips back and bend your torso forward
- extend your arms down and plant your hands on the ground
- bend your arms, lower your chest and hips to the ground
- extend your arms and jump your feet in towards your hands
- lift your torso and jump laterally over the barbell
- land with soft knees and move directly into the next rep

Burpee Over Barbell

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: kettlebell or dumbbell sumo high pull 

Target muscle group: full body, conditioning/cardio

Set Up: 
- load the barbell with appropriate weight [or use no weight]
- step your feet under the bar
- get into a wider than hip width stance, toes pointed slightly out
- squeeze your glutes, set a neutral pelvis position, and brace
- push your hips back, bend your knees- keep vertical shin angle
- lean your torso forward just slightly
- extend your arms down between your legs to grip the barbell with a pronated grip, directly under your shoulders
- pull your shoulders back, depress your scapula
- keep chest facing forward
- pull the bar directly to your shins and keep it traveling close to your body

Execution: 
- extend your legs, drive your hips in
- raise your torso and pull the barbell off of the ground and along the line of your body
- bend your arms, drive your elbows high and wide
- pull the bar up to your chest, arms making a V shape at the top of the rep 
- extend your arms, push your hips back, bend your legs and lower the bar to tap the ground between reps
- move directly into the next rep
- keep reps fluid

Barbell Sumo High Pull

Rep Count: 10R total
Tempo: steady 
Modification: drop to your knees, use no weight

Target muscle groups: core, full body

Set Up: 
- grip a dumbbell in each hand, neutral grip
- plant your dumbbells on the ground under your delts, just outside of your chest
- step your feet back into a wide stance, high plank position 
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a neutral head, neck, and spine
- stack your chest over your dumbbells

Execution:
- keep one dumbbell planted on the ground
- lift your other dumbbell off of the ground
- rotate your torso to the side, bend your arm and pull the dumbbell across your chest and extend your arm high, towards the ceiling
- stack your shoulder over your dumbbell on the ground and stabilize at the top of the rep 
- bend your arm and rotate your torso back to facing the ground
- return the dumbbell to the ground
- rotate to the opposite side, alternated each side, each rep

Plank T Raise

Conditioning Compound Set

11/13 Full Body [strength & conditioning]

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

Porchia

Jennifer

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 ♾️

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

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)

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!

11/13 Full Body [strength & conditioning]

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