Name: Playbook - Sam Sweeney - 11/22 Full Body
Uploaded: 2026-06-17T00:04:44.868Z
Duration: 70 min
Description: 11/22 Full Body

Omayma

Natalie

Megan

I forgot how hard the inch worms are, need to do them more!

Michelle Yore

Killer workout ! Thank you for always kicking ass with your training plans. You rock!

Tony

Kimmy

Misty

🔥🔥🔥thank you & Happy Thanksgiving 🍁🦃

Lorena

Brooke

Felt amazing right before a big thanksgiving feast ❤️‍🔥💪🏻💪🏻

Janelle

Short and 🌶️ ! Did this full body after 5 mile rucking.

Mia Arrowsmith

Always look forward to what we have for full body Wednesday 🔥🔥🔥

Kashay Sullivan

April

Happy Thanksgiving everyone!! Thankful for this community 🤍🦃

Lacey

Cara

Love this full body!!! Just the right amount of everything💯

chelsea

Tonya 

Molly DiSabato

🔥🔥🔥 I LOVE THESE DAYS!! And a bonus…. I could do all the v-ups!! 👊🏻👊🏻👊🏻

As much as I want to hate full body days… I love them! I also like the mid week change :)

Maranda

Regina

Nyakeh

Porchia

Loving these full body days! ❤️🖤❤️🖤

Kelly

This will make ya think of using those abs daily 😂

Olivia

Mike

Delma Bruns Reyes

Megan Laudick

Epic full body 🔥🔥🔥🔥🔥❤️

Ann-Marie

Absolutely killer. Loved every second of it 🔥

Kaylin

Steve

Maria Zenz

Happy Wednesday!

Week 2 of 6 week split 

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 Arm Overhead Carry: 4S/20, 30, 40, 40 seconds each side [decrease weight as time increases if appropriate]

3a. Trap Bar Pendlay Row: 4S/6-8R 
3b. Kettlebell Swings: 4S/5R drop 10R [15R total- drop the weight by 20-40% on drop set]

4a. Push Up Inchworms (in place): 3S/8-10R
4b. Hollow Hold Alternating Pullover: 3S/12-16R total 

5. V Ups: 8S/5R

11/22 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

Time: 20, 30, 40, 40 seconds each side
*decrease weight as time increases if appropriate
Tempo: steady
Modification: single arm front racked carry

Set Up: 
- grip a dumbbell or kettlebell in one hand
- stand with feet together
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arm and lift the dumbbell into the overhead position, neutral grip 
- keep the weight pinned over your delt
- tuck your ribs 

Execution: 
- hold a tight brace in your core
- walk forward with a slow and steady pace
- keep your arm fully extended and straight

Single Arm Overhead Carry

Rep Range: 6-8R 
Tempo: stead 
Modification: barbell or kettlebell pendlay row

Set Up: 
- load the trap bar with appropriate weight, or use no weight [rubber plates will put you at a more appropriate start position]
- step each foot to the center of the bar, feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- push your hips back and bend your knees slightly as you bend your torso forward towards the ground
- extend your arms and grip the bar with a neutral grip on each side 
- keep a neutral head, neck, and spine position 

Execution: 
- lift the bar off of the ground
- retract your scapula and bend your arms as you row the bar towards your chest
- squeeze your elbows in by your sides and contract your lats, mid back 
- release the bar and extend your arms as you lower the bar to tap the ground with control 
- keep your chest facing the ground

Trap Bar Pendlay Row

Rep Count: 5R drop 10R
*15R total
*drop the weight by 20-40% on drop set
Tempo: steady, power
Modification: dumbbell swings

Set Up: 
- grip a kettlebell in both hands, pronated grip 
- stand with your feet slightly wider than hip width apart, toes forward
- extend your arms down in front of your torso so the kettlebell hangs down between your legs
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine position 

Execution: 
- hinge at your hips, push them straight back
- bend your knees just slightly as you lean your torso forward
- lower the kettlebell between your legs
- extend your legs and explosively drive your hips forward into full extension
- use the momentum from your lower body to swing the kettlebell forward 
- keep your arms straight and lift the kettlebell to in line with your chest
- guide the kettlebell back down between your legs and immediately into the next rep

Kettlebell Swings

Superset

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

Set Up: 
- stand with feet hip width apart
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine position 

Execution: 
- bend your torso forward and extend your arms towards the ground
- plant your hands on the ground in front of your toes
- walk your hands out and lower your hips until you are in a push up position, hands just outside of your chest
- keep your body straight and bend your arms
- elbows should travel ~45 degrees from your torso as you lower your chest towards the ground
- extend your arms and press your torso away from the ground again 
- contract your chest
- raise your hips and walk your hands in towards your feet again
- stand and move immediately into the next rep 
- keep a tight brace in your core, do not let your hips sink or rise faster than your chest if possible

Push Up Inchworm (in place)

Rep Range: 12-16R total
Tempo: steady 
Modification: take out hollow hold

Set Up: 
- grip a dumbbell or kettlebell in each hand, pronated grip
- lie in a supine position on a the ground 
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms and position the weight directly over your chest, palms facing forward
- extend your legs straight out, point your toes, and lift your legs off of the ground 
- hold your legs hovering just above the ground, raise and hold them higher to modify
- hold a tight brace in your core, keep a flat core
- tuck your chin 

Execution: 
- hold the hollow position in your lower body 
- keep one arm straight with the weight over your chest
- keep your other arm straight and lower the weight overhead 
- feel the stretch through your lat and core
- with a straight arm pull the weight back up and over your chest again 
- contract your lat and core
- alternating each side, each rep 
- hold the hollow position throughout

Hollow Hold Alternating Pullover

Rep Count: 5R
Tempo: steady 
Modification: cocoons

Set Up: 
- lie on the ground in a supine position
- extend your arms overhead, overlap your palms
- extend your legs straight out, point your toes
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin

Execution: 
- use your core to lift your torso and legs off of the ground
- reach your arms towards your toes at the top of the rep
- contract your core
- lower your torso and legs back to the ground again with control

V Ups

11/22 Full Body

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!

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

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!

11/22 Full Body

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