Name: Playbook - Sam Sweeney - 11/19 Full Body [strength & conditioning]
Uploaded: 2026-06-17T00:04:41.399Z
Duration: 60 min
Description: 11/19 Full Body [strength & conditioning]

John B

Trisha Jones

That was the most fun way to do chin ups ever 😍

Megan

Marsha Ross

Nyakeh

Legs are spent from earlier in the week. That was tough.

Diana

Oh how I lovehate an AMRAP. Haven’t seen heartrates like this in years!

Sarah

Silke

This was a A great one. Loved every movement!

Crystal

Those thrusters and then overhead lunges wow!!! 💀🤌🏼

Sara

Mia Arrowsmith

Rebecca

Absolutely LOVING this split! Let’s do another one!

Taylor Willman

Though kneeling thrusters though 🫨🫨🫨

Katherine Maestas

Porchia

Eleanor

Lorena

🔥🔥🔥🔥 that last amrap was so good. First time doing kneeling thrusters and the shoulder burn was real

Marta

Tiffany

Regina

Hate doing the conditioning, love that I’ve done it after.

Amanda Bowe

So grateful to have found you and your program! You are amazing!

Brittanie

Molly

Bree

Kimmy

JulieAnn

Barbell kneeling thrusters … loved this movement. Hard but loved it!!!

Kimberly R

Happy Thursday! 
 
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. 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. Seated Chin Ups: 5R
4b. Dead Ball Chest Slams: 10R 
4c. Barbell Overhead Walking Lunges: 12R 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 Kneeling Thrusters: 8R total
5b. Farmers Carry: 30 seconds

11/19 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
Tempo: steady 
Modification: supinated grip inverted row, supinated grip barbell or dumbbell row 

Target muscle group: back, full body

Set Up: 
- set your bar at an appropriate height for your to sit underneath it and extend your arms overhead to grip the bar with supinated grip
- sit directly under the bar, grip the bar shoulder width apart 
- extend your legs in front of you, keep heels resting on the ground
- keep chest facing forward
- squeeze your glutes, set a neutral pelvis position, and brace
- keep your body traveling as one unit

Execution:  
- depress your scapula
- bend your arms and pull your chest to the bar
- try to get your chin over the bar
- squeeze elbows to your side
- extend your arms and lower your chest from the bar
- lower your body to sit on the ground again at the bottom of the rep

Seated Chin Ups

Rep Count: 10R
Tempo: steady 
Modification: dumbbell or barbell floor (chest) press

Target muscle group: back, chest, upper body, core

Set Up: 
- place a dead ball on the ground in front of you
- get into a slightly wider than hip width stance behind the ball
- squeeze your glutes, set a neutral pelvis position, and brace
- push your hips back, slight bend in your knees, and bend your torso forward so your chest faces the ball
- keep torso at a 90 degree bend

Execution: 
- extend your arms down to grip the ball on either side
- lift the ball from the ground, bend your arms and row the ball to your chest
- extend your arms and slam the ball to the ground under your chest
- keep chest facing the ground and continue with explosive reps

Dead Ball Chest Slams

Rep Count: 12R total
Tempo: steady 
Modification:  rack barbell on back, or use dumbbells held by your sides or overhead, or use no weight

Target muscle group: full body conditioning

Set Up: 
- grip the bar with a snatch grip- wide,  pronated
- stand with feet together
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a stiff torso
- lift the bar into the overhead position,  bar directly over your head
- keep tension in your lats, point armpits forward
- keep chest facing forward

Execution: 
- step one foot forward, plant your foot on the ground
- bend your front and back legs
- lower to at least a 90 degree bend in both legs
- extend both legs and step your back foot forward to meet your front
- stabilize
- continue to lunge forward, alternating each leg, each rep

Barbell Overhead Walking Lunges

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 total 
Tempo: steady
Modification: replace with dumbbells or kettlebells, or perform standing thrusters

Target muscle group: full body, conditioning/cardio

Set Up: 
- grip the barbell with a pronated grip, shoulder width apart
- rack the bar across your collarbone, rotate your elbows under the bar
- pull the bar into your high chest, palms forward
- squeeze your glutes, set a neutral pelvis position, and brace
- step down into a tall kneeling position 
- squeeze your glutes, set a neutral pelvis position, and brace
- sit your glutes back on your heels
- keep a tall torso, chest facing forward

Execution: 
- drive your knees into the ground, extend your hips off of your heels and forward
- use the momentum from your lower body to extend your arms and press the barbell into the overhead position 
- stabilize at the top of the rep, bar overhead, tall kneeling position 
- bend your arms, elbows under the bar, and lower the bar to the front racked position again 
- bend at your hips and sit your glutes back on your heels again 
- keep this one fluid and explosive movement

Barbell Kneeling Thrusters

Rep Count: 30 seconds
Tempo: steady 

Target muscle groups: core, full body

Set Up: 
- grip a dumbbell in each hand, neutral grip
- extend your arms down by your sides
- pin your traps down, shoulders back
- keep a tall and upright torso
- squeeze your glutes, set a neutral pelvis position, and brace

Execution: 
- walk forward, holding a tight brace in your core
- do not let the dumbbells swing or sway as you walk forward
- keep a tight grip on the weight

Farmers Carry

Conditioning Compound Set

11/19 Full Body [strength & conditioning]

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

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 ♾️

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

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!

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!

11/19 Full Body [strength & conditioning]

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