Name: Playbook - Sam Sweeney - 11/18 Delts, Calves, Core [optional rest day]
Uploaded: 2026-06-17T00:04:44.888Z
Duration: 70 min
Description: 11/18 Delts, Calves, Core [optional rest day]

Alexis

I like to write out the workouts in a notebook the night before I workout. I was so excited for this workout! I knew it would be challenging but rewarding. No trouble waking up early to get after this one! Thanks!

Natalie

Callie

Victoria

Though I’m not a fan of Turkish get ups, I saw a progress to 26lbs kb and that’s awesome!

Diana

Love the extra delt attention in this new split!

Megan

That was a challenge! I feel really good after that!

Micaela

Flashback to the last challenge with those TGUs 😳😳🤣🤣🔥🔥☠️☠️

Audry

McKinzey

Lillian

Becky

Stephanie

Yanely

🔥🔥🔥🔥. Did not want to do this this morning!  I am SO HAPPY I DID!  Lifting makes me HAPPY!

Taylor Willman

Porchia

Terrific workout! Feeling accomplished! 💪🏼

Paula

I used to train 5 times a week, following Sam on this app. I found out I was pregnant in January, and I stopped training. 8 weeks after having my little girl, I am back to the gym today, and it feels fabulous! Thank you, as always, Sam!

Katie

Nice full body to focus on core. My legs are still recovering from Thursday (specifically the inner thigh burns so good🥲) lol🔥

Deja

Tonya 

Nicole

Jennifer

Bree

Renata

Kristie

Didn’t have time for the whole thing but picked a few and made a circuit🔥

Chelsey

Not prepared for how toasted my delts were after yesterday's workout 😅

Rachel Ratvasky

Happy Saturday! WELCOME TO THE NEW SPLIT.

*PLEASE USE THIS DAY AS A SECOND REST DAY IF NEEDED*

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.

Delts, Calves, Core:

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. Seated Dumbbell Overhead Press: 4S/6-8R

2. Half Kneel Single Arm Landmine Press: 4S/8R, 6R, 4R, 4R each side [increase weight as rep count decreases if appropriate] 

3a. Machine Lateral Raise: 3S/10R drop 10R drop 10R [30R total- drop the weight by 20-40% on drop set]
3b. Turkish Get Up: 3S/3-5R each side

4. Single Leg Assisted Deficit Calf Raise: 4S/8-10R each side

5a. Tall Kneeling Cable Rope Overhead Raise: 3S/10-12R 
5b. Facing Away Kneeling Cable Crunch: 3S/20R

11/18 Delts, Calves, Core

Rep Range: 6-8R
Tempo: steady

Set Up:
- sit on a bench with a back support, plant your feet on the ground
- grip a dumbbell in each hand, pronated grip
- pull belly button to spine, and set your brace
- use your knees to help lift the dumbbells into the overhead position, dumbbells directly in line with your delts overhead
- drive your ribs down
- tuck your pinkies forward

Execution: 
- bend your arms so your elbows travel slightly in front of your torso 
- lower to ~90 degree bend in your elbows (or just below)
- drive your feet through the ground and exhale as you extend your arms
- press the dumbbells up into the overhead position again
- keep dumbbells in line with your delts at the top of the rep
*watch for rib flare in the overhead position. Think “tuck the ribs” and hold the brace in your trunk to create a stable foundation to press.

Seated Dumbbell Overhead Press

Rep Count: 8R, 6R, 4R, 4R each side
*increase weight as rep count decreases if appropriate
Tempo: steady
Modification: half kneel neutral grip overhead press

*use a landmine attachment or position one end of the barbell in the corner of the rack or room

Set Up: 
- position one end of the barbell in the corner of the rack or room
- load the free end of the bar with appropriate weight, or use no weight
- step behind the loaded end of the bar, facing the end of the bar
- get down in a half kneel position 
- squeeze your glutes, pull belly button to spine, and set your brace 
- grip the end of the bar with both hands
- lift the bar and position it on your front delt, same side as knee that is down 
- extend your non working arm out to your side for stability 
- grip the end of the barbell with a neutral grip on the other side
- point your elbow forward 

Execution:
- extend your arm and press the bar away from your front delt  
- be sure to fully extend your arm at the top of the rep, contract your delt
- bend your arm, keep your elbow traveling forward
- lower the end of the bar to your front delt again
- keep a tight grip on the end of the bar

Half Kneel Single Arm Landmine Press

Rep Count: 10R drop 10R drop 10R
*30R total
**drop weighty by 20-40% each drop set
Tempo: steady 
Modification: dumbbell lateral raise

Set Up: 
- stand facing the lateral raise machine, directly behind the handles
- grip the handles with a neutral grip 
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your arms straight [a slight bend in your elbows is ok] 

Execution: 
-  pull the handles and extend your arms out to your sides
- raise the handles until they are in line with your delts
- contract your lateral delts
- lower your arms back down by your sides with control 
- keep your wrists straight
- keep your traps down

Machine Lateral Raise

Rep Range: 3-5R each side
Tempo: steady 
Modification: half Turkish get up or Otis up

Set Up: 
- lie in a supine position on the ground
- grip a kettlebell in one hand and position it over your chest with your arm extended to the ceiling
- bend your knee on your carrying side and plant your foot on the ground. 
- keep your supporting leg extended
- position your supporting arm flat on the ground at a 45 degree angle out. 
- keep your gaze fixed on the kettlebell throughout 

Execution: 
- keep the kettlebell extended towards the ceiling and in line with your shoulder.  - roll towards the supporting elbow
- press into the ground with your supporting hand and straighten your arm so your torso is upright
- extend your hips up as high as possible and contract your glutes. 
- keep your hips high and bend your supporting knee and pull your leg through to the opposite side
- plant your knee on the ground [half kneel] with your hand still planted on the ground. 
- lift hand off the ground and raise your torso so your chest is upright and facing forward
- step the kneeling leg up to meet the front foot and stand.
- reverse the movement to return back to the start position. 
- repeat on the other side. 
- keep your eye fixed in one spot throughout the entire set. 
- keep your arm extended and the kettlebell above your shoulder throughout the set.

Turkish Get Up

Superset

Rep Range: 8-10R each side
Tempo: steady 
Modification: no deficit, and/or no weight

Set Up: 
- set a 25lb plate on the ground next to or behind a rack 
- grip a dumbbell in one hand, neutral grip, hold the weight down by your side
- face the plate and extend your other arm out to lightly grip the rack next to you for support
- step the ball of the foot closest to the rack on top of the plate- foot on the opposite side from the dumbbell
- allow your heel to hang off the plate
- bend your other leg slightly and lift your foot off the ground, keep it pinned
- squeeze your glutes, pull your belly button to spine and brace
- keep a neutral head, neck, and spine 

Execution: 
- drive the ball of your foot into the ground
- lift your heel away from the ground
- contract your calf at the top of the rep 
- with the ball of your foot glued to the plate, lower your heel back towards the ground with control 
- complete all reps on one side before moving to the next
- dumbbell should be held opposite from your working leg on both sides

Single Leg Assisted Deficit Calf Raise

Rep Range: 10-12R
Tempo: steady
Modification: seated dumbbell overhead raise

Set Up: 
- attach the cable rope to one side of the cable and position it low
- step in front of the cable, facing the rope 
- grip the rope with a neutral grip
- step away from the cable 2-3 steps
- get down in a tall kneeling position 
- pin your hips in 
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms straight forward, rope at or just below chest level
- keep your arms straight 

Execution: 
- pull the cable straight up and into the overhead position 
- contract your delts and traps when the rope is straight over your head at the top of the rep 
- lower the rope in front of you again until it is slightly below your chest at the bottom of the rep 
- keep your traps down
- keep your wrists pinned straight

Tall Kneeling Cable Rope Overhead Raise

Rep Count: 20R
Tempo; steady 
Modification: facing away banded crunch

Set Up: 
- attach a straight bar or cable rope to one side of the cable and position it high 
- step in front of the cable, facing away from the bar
- reach overhead to grip the rope with each hand, neutral grip
- hold the rope at the top of your head, pin your arms close to your ears so your elbows are pointing forward
- step away from the cable 2-3 short steps 
- get down on the ground in a tall kneeling position
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin 

Execution: 
- use your core to pull the cable and bend your torso forward towards the ground
- drive your head down 
- round your upper back slightly at the top of the rep
- contract your core
- keep your hips in position and release your torso away from the ground with control
- keep the rope pinned over your head
- keep a tight grip on the rope, tension in your lats to help control the movement 
- use your core to control the movement

Facing Away Kneeling Cable Crunch

11/18 Delts, Calves, Core [optional rest day]

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

6/16 Quads, Glutes

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

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

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!

11/18 Delts, Calves, Core [optional rest day]

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