Name: Playbook - Sam Sweeney - 11/18 Full Body [strength & conditioning]
Uploaded: 2026-06-17T00:04:41.408Z
Duration: 60 min
Description: 11/18 Full Body [strength & conditioning]

Really loved this split. Will miss it 👌

What in the hell those dead stop swings were wild

Chantal

Amber

These Conditioning ses
Ya are apparently much needed for me! 😅

Kristin

Spicy but awesome drills!!! 🥵🔥 than you 🎯

Erisa

Love the stability game on these days! Those reverse walking lunges were surprisingly challenging!

Megan

Marsha Ross

Nyakeh

Katie

Takes me 5 minutes after the first conditioning to recover!

Diana

Megan Laudick

Sophie

Wow! I don’t want these workouts to ever end!!!

Sara

Miranda

Jennifer

Chey

Serena

Fuck me, Sam 🥵🥵🥵🥵 please never make any other kind of split. This is hell, but I love it.

Katherine Maestas

Newbie here👋🏻 that was amazing🔥🥵

Laurynn Reed

Ruby Smith

Porchia

Maranda

Jessica

That was so good!! Last amrap was more challenging then I thought . My forearms were shot and there was a burn in the KB swings and heavy OH March. 6 rounds though 🔥🔥🔥

Marta

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

Lorena

Sarah

Brittanie

What a great burn!!🔥 
Wow!!☠️💪🏽

Regina

Molly

Lindsay Brauer 

Kimmy

JulieAnn

Kimberly R

Heard the angels sing there for a minute 🥵🥵💦💦

JANA

Happy Tuesday! 
 
Week 4 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. Hand Release Push Ups: 8R
4b. Dead Ball Over the Shoulder Toss: 10R total
4c.  Zercher Forward to Reverse Walking Lunges: 12R total [6 lunges forward + 6 lunges reverse]

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. Dead Stop Kettlebell Swings: 10R
5b. Overhead Hold. March in Place: 20R total

11/18 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: 8R
Tempo: steady 
Modification: drop to knees,  or switch to incline push ups

Target muscle group: chest, core

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

Execution: 
- bend your elbows so they travel ~45 degrees from your torso
- lower your chest all the way to the ground
- lift your hands from the ground and extend your arms forward
- bend your arms, tuck your elbows, and plant your hands on the ground again under your shoulders, just outside of your chest
- extend your arms and press your torso away from the ground
- keep your body moving in one stiff, straight line
- do not let your hips sink as you lower or press

Hand Release Push Ups

Rep Count: 10R total 
Tempo: steady 
Modification: dumbbell or barbell power cleans

Target muscle group: full body conditioning

Set Up: 
- place a dead ball on the ground in front of you
- stand behind the bar in a slightly wider than hip width stance
- squeeze your glutes, set a neutral pelvis position, and brace
- extend your arms down in front of your torso

Execution: 
- push your hips back, bend your knees and squat down to grip the ball with both hands
- shrug the ball to one shoulder
- drop the ball behind you
- turn 180 degrees to face the ball again 
- repeat the movement, alternating shoulders each toss
- keep chest upright, lift with your legs

Dead Ball Over the Shoulder Toss

Rep Count: 12R total 
*6 lunges forward + 6 lunges reverse
Tempo: steady 
Modification: hold dumbbell at chest in place of barbell or no weight

Target muscle group: lower body, core, upper body

Set Up: 
- hook your arms under the bar so the bar rests in the crease of your arms
- bend your arms so your palms face your chest and squeeze the bar close to you, tucking your elbows by your sides
- stand with feet together
- squeeze your glutes, set a neutral pelvis position, and brace
- keep an upright torso

Execution: 
- step one foot forward, plant your foot on the ground
- bend your front and back legs, tap your back knee to the ground or lower to at least a 90 degree bend in both legs
- extend your legs and step your back foot forward to meet your front foot, continue lunging forward alternating each leg, each rep
- to reverse, start with feet planted
- lift one foot off of the ground and step one step back
- bend your front and back legs, lowering to at least a 90 degree bend in both legs
- extend both legs and press off of your front foot
- press up and back so your front foot meets your back foot again 
- alternate lunging backwards each leg, each rep

Zercher Walking Lunges [Forward + Reverse]

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: 10R
Tempo: steady, explosive
Modification: sub with dumbbell

Target muscle group: full body power

Set Up: 
- place a kettlebell on the ground in front of you, about a foot in front of you
- get into a slightly wider than hip width stance
- push your hips back, bend your knees, keep shins vertical
- lean your torso forward slightly and extend your arms forward to grip the handle of the kettlebell with both hands
- squeeze your glutes, set a neutral pelvis position, and brace
- depress your scapula, contract your lats to keep control of the kettlebell

Execution: 
- pull the kettlebell off of the ground and back between your legs
- dip your torso forward slightly 
- extend your legs, drive your hips in
- and use the momentum from your lower body to raise your torso and swing the kettlebell forward, to chest level
- guide the kettlebell back down between your legs
- reverse the movement and bring the kettlebell gently down to the ground in front of you again 
- tap the ground with the bottom of the kettlebell
- move directly into the next rep

Dead Stop Kettlebell Swings

Rep Count: 20R total 
Tempo: steady 
Modification: hold plate or dumbbell overhead or in front racked position 

Target muscle groups: core, delts, full body

Set Up: 
- grip the barbell with a snatch grip
- depress your scapula and keep tension in your lats
- squeeze your glutes, set a neutral pelvis position, and brace
- extend your arms and lift the bar into the overhead position
- point your armpits forward and drive your ribs down
- keep a stiff trunk position 

Execution: 
- lift one foot off of the ground
- bend your leg and drive your knee towards your chest
- extend your leg and return your foot to the ground again 
- alternate marching each foot, each rep 
- hold the brace in your core throughout
- try not to tilt side to side as you march

Barbell Overhead March in Place

Conditioning Compound Set

11/18 Full Body [strength & conditioning]

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 ♾️

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

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!!

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 💀🫠

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 Full Body [strength & conditioning]

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