Name: Playbook - Sam Sweeney - 11/19 Full Body or Optional Rest Day
Uploaded: 2026-06-17T00:04:46.818Z
Duration: 60 min
Description: 11/19 Full Body or Optional Rest Day

Libby

1stdayofdec,let’s get countdowns started ⏳🔥✅🙌🏻✌🏻❤️‍🔥

yangBAE

Sean

Teresa Rogers

These full body days always keep me humble. Thanks Sam!

Kayla

Megan

Kelsea

I always know FB day will be an awesome sweaty mess and this one did not disappoint!

Katie

Literally had me dripping sweat!! Managed to get in 6 rounds on the first AMRAP, and 5 the second! Second one I was starting to get a headache, but did my best to push through!

Kelsey

Your workouts are definitely my favssssss forever 💕🙌🏼 specially full body ones 🫰🏼🥵

Perfect way to get moving on Monday morning

Sara

Deadies feeling the strongest they ever have after getting some advice on the Sweeney Facebook group. What an incredible community you’ve 
fostered. 🥰🥹🤩

Audry

Finally got it done!  Still
Feeling a bit weak but I made it thru!  Nice and sweaty!!! 😅

Emily

Lizz

I haven’t done a HIIT circuit on here in a while. That was awesome 🫶🏼

Janelle

JulieAnn

Those hand release push up pikes are no joke! 🫠

Corrine

Kirsten

Kelly

Happy Friday!

*Focus of this split: strength building and mobility. 

Warm Up: foam roll, full body warm up and activation routine from app, + 10 mins steady state cardio to warm up the CNS [optional]

Click the ‘start now’ button to find the training day overview

Full Body: 

Optional: Begin with 10-15 mins of steady state cardio of your choice. I started with 15 minutes steady state stair stepper

This workout is broken into 2 separate circuits. Each circuit is giving a time cap, the goal is to complete as many rounds of each circuit as possible within the time cap given. Rep ranges are written in below, be sure to pick appropriate weight for each movement and that you are able to sustain that weight throughout the entire time cap. 

Circuit 1: 26 minutes: As many rounds as you can complete within the 26 minute time cap 
1. Deficit Deadlifts: 6-8R 
2. Hand Release Push Up to Pike: 8-10R total 
3. Dead Ball Shoulder Toss: 10-12R total 
4. Overhead Marches in Place: 12-16R total 

Rest 3-5 minutes [or as long as needed to recover] between circuits

Circuit 2: 18 Minutes: As many rounds as you can complete within the 26 minute time cap 
5. Hyperextensions: 10-12R 
6. Dead Ball Bear Hug Squats: 15R 
7. Hanging Leg Raise [or knee ups]: 8-10R 

*rest as needed within each circuit. Try to keep rest periods within the circuit short.

11/19 Training Day Overview

Rep Range: 6-8R 
Tempo: steady, powerful 
Modification: standard deadlift [no deficit], or dumbbell/kettlebell deadlifts

*the deficit will increase the ROM of your deadlift. Keep that in mind when choosing weight 

Set Up: 
 - load the bar with an appropriate weight for the rep count
- place plate or low platfor centered on the ground under the barbell
- stand on the plate and position the bar so it is in line with/above “mid shoelace “
- take a hip width stance or slightly inside. (feel free to play around with stance, your mobility 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) 
- with a neutral spine, push your hips back 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 the hips
- activate the lats by depressing the 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
- lift your chest and keep your gaze forward, a good rule of thumbs is that we should be able to see the logo on your shirt from the front in the start position 
- keep head/neck/spine neutral

Execution: 
- take a bracing breath, expand your core 3D
- keep a neutral spine, and press your feet through the platform below you
- leg press the weight up until the bar is at knee level 
- as soon as the bar reaches your knees use torque to snap your hips in and stand the rest of the way to the top of the rep (think about your knees externally rotating, but don’t actually rotate, and drive the hips in)
- contract the entire posterior chain and keep it tight, make sure to reach full hip extension at the top of the rep, but don’t hyperextend through the low back
- lower the bar with control, keep the bar as close to your body as possible. 
- Reset your breath in between each rep

Deficit Deadlifts

Rep Range: 8-10R total
Tempo: steady 
Modification: take out push ups or drop to knees

Set Up: 
- get down on the ground in a high plank position, hands under your shoulders and just outside of your chest, legs hip width apart
- squeeze your glutes, draw your belly button to your spine and brace 
- keep your head/neck/spine neutral 

Execution: 
- bend your elbows so they travel below your shoulders and at a 45 degree angle from your torso 
- lower your chest to the ground 
- keep your entire body stiff, hold tension, and lift your hands up off the ground- reach your arms forward
- bend your arms again, plant your hands just outside of your chest again 
- extend your arms and press yourself back up into the high plank position 
- immediately keep your legs as straight as you are able and lift your hips as you jump your feet in towards your hands
- lower your hips again and jump your feet back into a high plank position 
- keep back flat and spine neutral, do not let your hips fall or lose tension throughout each rep

Hand Release Push Up Pike

Rep Range: 10-12R total 
Tempo: steady 
Modification: dumbbell or barbell squat clean 

*I am using a 40lb dead ball- use a load appropriate to you

Set Up: 
- position your dead ball down on the ground in between your feet 
- squeeze your glutes, draw your belly button in to brace and create a stable brace position

Execution: 
- push your hips back and bend your torso forward as you reach down to grip each side of the dead ball 
- keep a flat back as you grip the ball on the ground 
- drive your legs through the ground and lift the ball off the ground 
- use the momentum from your legs to shrug the ball up to your shoulder on one side 
- drop the ball behind you [careful to not let the ball clip your glutes] 
- turn around 180 degrees to face the ball again
- step forward so your feet straddle the ball again and continue reps

Dead Ball Shoulder Toss

Rep Range: 12-16R total 
Tempo: steady 


Set Up: 
- grip a dumbbell in each hand, neutral grip 
- stand with feet hip width apart 
- lift the dumbbells up and extend your arms into the overhead position, dumbbells in line with your shoulders- palms facing in  
- think about externally rotating at the shoulders to point your armpits forward [this will put your shoulder in a safe position] 
- squeeze your glutes, tuck your ribs, and lock in a strong brace [stiffness in your trunk] 
- keep your gaze fixed forward, in one spot for stability 

Execution: 
- keep arms fully extended and locked out overhead 
- lift one foot off the ground, bend your knee and drive it towards your chest
- extend your leg down again and return your foot to the ground 
- alternate lifting each leg as you move through each rep 
- hold tension in your core
- do not let your low back hyperextend in the overhead position, we are looking for a fully neutral spine

Overhead Marches in Place

Circuit 1: 26 Minutes: AMRAP

Rep Range: 10-12R 
Tempo: steady 
Modification: supermans 

Set Up: 
- position yourself on the hyperextension machine so the pad is right in line with your hips 
- plant your feet on the platform firmly 
- lift your arms and overlap your hands behind your head
- tuck your ribs and squeeze your glutes to brace

Execution: 
- use your low back and core [trunk] to lift your torso until your chest is facing forward 
*these will differ from glute focused hyperextensions in that you want to light up your erectors [low back] and use them. When you raise your torso you want your body in a straight line [or torso slightly past your hips] at the top of the rep 
- contract your lower back/core at the top of the rep 
- lower your torso back towards the ground with control

Hyperextensions

Rep Range: 15R 
Tempo: steady 
Modification: goblet squat

Set Up: 
- position the dead ball on the ground in front of you
- get into a hip width stance
- push your hips back and keep a flat back as you bend forward to “hug” the ball with both arms 
- wrap your palms over one another and pull the ball into your chest
- extend your legs and press up to begin in the standing position 

Execution: 
- keep your chest upright, squeeze the ball tight to your body
- bend your knees, push your hips back, and lower into a full squat
- with chest upright lower to reach a 90 degree or below squat position
- knees should follow your toes 
- extend your legs and press yourself back up into the upright and standing position

Dead Ball Bear Hug Squat

Rep Range: 8-10R 
Tempo: steady 
Modification: hanging knee ups, or reverse crunch on ground 

Set Up: 
- grip the bar with a shoulder width or just outside grip- death grip 
- point armpits forward 
- hang from the bar
- tuck your ribs, squeeze your glutes, brace
- point your toes and keep your legs straight 

Execution: 
- use your core to lift your legs straight forward
- contract your core when your feet are in line with your hips
- lower your legs until your body is hanging straight from the bar again

Hanging Leg Raise or Knee Ups

Circuit 2: 18 Minutes: AMRAP

11/19 Full Body or Optional Rest Day

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

Porchia

Jennifer

6/16 Quads, Glutes

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

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!

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

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!!

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

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!

11/19 Full Body or Optional Rest Day

Community

More workouts from Sam Sweeney