Name: Playbook - Sam Sweeney - 11/15 Full Body
Uploaded: 2026-06-17T00:04:44.907Z
Duration: 70 min
Description: 11/15 Full Body

Preet Klair

Definitely loving this kinda Full Body! Hate to miss one!

Michelle 

Amazing combination of everything, and love having deadlifts on their own day, aside from back or leg day. I feel like I am able to concentrate on my form better and lift heavier ❤️

Megan

Loved the sprints and the core work! 🔥

Callie

Olivia

That was tough but fun! still sore from Monday.

Marcie

Love this plan. Such a scalable workout. Perfect for heading into a holiday week.

Sara

Mandy Oliekan LeBarron

Janelle

Yanely

Alice

absolutely loved. what an incredible full body spicy combo!!

Kelly

Lisa

Tianna

April

Sarah Arnett

Always love a good full body sweat day 🫶🏼

Kashay Sullivan

Not a fan of these full body days but got it done!

Michelle

Wow my cardio is awful. Looking forward to building it 💪🏻

Jessica

Lidet

🔥🔥🔥 Loved the cycle work with the bb cleans & sled push 🔥🔥🔥. Thank you 🙏🏼

Lorena

Made this quick but efficient 🔥💪🏼

Jennifer Glenn

Marlene

Matt

Erin Price

Regina

Really liked this full body day.  The four sets of 8 cleans were tough!

Jennifer

Porchia

Full body days are always my favorite 🤩 and it was super challenging since I’m still sore from Monday

Bree

Lauren

The right amount of midweek spice 🔥🔥🔥🔥🔥🔥

Ann-Marie

Yowza! 😅. Challenging yet motivating!  Perfect flow of movements. ⭐️⭐️⭐️⭐️⭐️

Paula

Almost slept in but knew a full body Sweeney day was what I needed to get moving! 🔥💪🏻

Stephanie

Rachel Ratvasky

The sprints were a nice wake up call back into cardio 🫠

Kaylin

Jamie

Mike

Rachael Milbrook

Delma Bruns Reyes

Went lighter today bc I’m sore but that was fun!!

Maria Zenz

Happy Wednesday! WELCOME TO THE NEW SPLIT.

You can find the full split and the 6, 5, 4, 3, day split options in the info section under the daily training bubble. 

Week 1 of 6 week split [This split will bring us through the end of the year- week 7 will be a designated deload week]

Goal of Split: Incorporate unilateral, tempo, and hypertrophy training to achieve balanced strength and muscle development.  

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. Barbell Deficit Deadlift: 4S/6-8R

2. Single Leg Dumbbell Deadlift: 4S/8R, 6R, 4R, 4R each side [increase weight as rep count decreases if appropriate]

3a. Barbell Power Clean: 4S/6-8R
3b. Sled Sprint: 4S/30 second sprint

4a. Jumping Pull Ups: 3S/4-6R 
4b. Plate Row Hyperextensions: 3S/12-15R 

5. Anti Extension Dead Bug: 2S/20R total

11/15 Training Day Overview

Rep Range: 6-8R
Tempo: steady, power
Modification: no deficit, or kettlebell deficit deadlift

Set Up: 
- load the barbell with appropriate weight 
- place a low platform on the ground directly behind your barbell- 25lb rubber plate works well 
- step each foot on the platform behind the bar, hip width stance, toes forward 
- pull the barbell over your shoelaces
- squeeze your glutes, pull belly button to spine, and set your 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- shins should be vertical at the bottom of the rep 
- keep a neutral head, neck, and spine

Execution: 
- push your feet through the platform
- extend your legs, drive 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
- hinge at 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, reset your brace if needed

Barbell Deficit Deadlift

Rep Count: 8R, 6R, 4R, 4R each side
*increase weight as rep count decreases if appropriate
Tempo: steady 
Modification: b stance or kickstand dumbbell deadlift

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- extend your arms and hold the dumbbells down in front of your torso
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep your gaze fixed on one spot on the ground in front of you
- depress your scapula and contract your lats to keep the dumbbell close to you
- grip the ground with one foot
- lift your other foot off of the ground, bend your leg slightly behind you
- stabilize

Execution: 
- hinge at your hips and lean your torso forward
- bend front leg as you lower the dumbbells in front of your working leg, directly along the line of your shin
- reach your other leg behind you 
- lower the dumbbells to mid shin, vertical shin at the bottom of the rep, chest facing the ground
- extend your leg and drive your hips in 
- lift your torso and press up into the single leg standing position again 
- contract your glutes, and hamstrings
- stabilize between reps by lightly tapping your non working foot to the ground if needed

Single Leg Dumbbell Deadlift

Rep Range: 6-8R
Tempo: steady, power
Modification: dumbbell hang clean

Set Up: 
- load the barbell with appropriate weight, or use just the bar
- grip the bar with a pronated grip, just outside of hip width  
- extend your arms and hold the barbell in front of your torso 
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- push your hips back and bend your knees just slightly 
- lower the bar along the line of your torso to just above your knees
- extend your legs and explosively drive your hips in 
- use the momentum from your lower body to shrug the bar up and into the front racked position 
- rotate your elbows under the bar to point forward again at the top of the rep 
- “catch” the bar with your knees bent slightly 
- extend your legs and stabilize at the top of the rep

Barbell Power Clean

Time: 30 seconds
Tempo: sprint
Modification: treadmill deadmill, treadmill/bike/rower sprint, or plate push sprint

Set Up: 
- step behind the sled
- extend your arms and grip the sled at mid handle on each side
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and lean your chest forward
- keep your wrists straight

Execution: 
- step each foot forward, extend your legs through each step 
- continue with a sprint pace, keeping your pace fast
- keep your arms extended and control your push

Sled Sprint

Superset

Rep Range: 4-6R
Tempo: steady, power
Modification: jump hands to bar, or assisted pull ups

Set Up: 
- step directly underneath the pull up bar
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms down by your sides to begin 
- keep your gaze fixed on the bar overhead
- bend your knees slightly to begin 

Execution: 
- swing your arms forward and towards the bar overhead
- extend your legs and jump your feet off of the ground
- grip the bar with a pronated grip
- use the momentum from your lower body to bend your elbows and pull your chest to the bar
- drive your elbows straight down and contract your lats at the top of the rep 
- extend your arms and lower your body to the ground again with control 
- land with soft knees and move directly into the next rep

Jumping Pull Ups

Rep Range: 12-15R
Tempo: steady 
Modification: superman lat row with dbs or bands, or bent over crescent row

Set Up: 
- grip a plate in each hand, neutral grip on each side
- position yourself on the hyperextension machine, pad should hit right about at your hips
- plant your feet on the platform hip width apart, toes forward
- drive your hips into the pad, squeeze your glutes, pull belly button to spine, and set your brace
- lower your torso towards the ground
- extend your arms holding the plate to begin 
- tuck your chin 

Execution: 
- use your hips and low back to lift your torso away from the ground 
- retract your scapula, bend your arms, squeeze your elbows to your sides
- row the plate to your chest at the top of the rep 
- contract your entire posterior chain at the top of the rep 
- lower your torso with control
- extend your arms towards the ground again with control

Plate Row Hyperextensions

Compound Set

Rep Count: 20R
Tempo: steady 
Modification: standard dead bug [no band]

Set Up: 
- loop a band low around a rack or machine 
- lie on the ground in a supine position, in front of the band, toes pointing away from the band
- squeeze your glutes, pull belly button to spine, and set your brace
- bend your legs and pin them at 90 degrees
- extend your arms over your head to grip the band with each hand, pronated grip 
- pull the band over your chest, contract your lats and pin the band in this position 

Execution: 
- keep one leg bent at 90 degrees
- extend your other leg straight out
- keep your leg hovering off of the ground and back flat against the ground at the bottom of the rep 
- bend your leg and drive your knee over your hips again 
- contract your core
- alternate extending each leg
- hold tension in your lats and core, keep your back glued to the ground

Anti Extension Dead Bug

11/15 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

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

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!!!

4/22 Chest, Triceps (sprints)

Jessi mollak

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!

11/15 Full Body

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