Name: Playbook - Sam Sweeney - 11/25 Delts, Calves, Core [optional rest day]
Uploaded: 2026-06-17T00:04:44.853Z
Duration: 70 min
Description: 11/25 Delts, Calves, Core [optional rest day]

Pull throughs never fail to give some mad pump 🥵❤️‍🔥

Megan

Audry

Rachel Seward

Jennifer Glenn

Kayla

April

Perfect after turkey day grind!  The lateral cable raises and around the worlds killed me, my delts for sure need work!!  Absolutely loved the dumbbell pull through for core along with the med ball crunches!  Anytime core is added I’m happy!!!

Danielle

Janelle

Kristie

Paula

Maria Zenz

Happy Saturday!

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

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.

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. Single Arm Neutral Grip Z Press: 4S/4R, 6R, 8R, 8R each side [decrease weight as rep count increases if appropriate] 

3a. Double Cable Lateral Raise: 3S/10-12R 
3b. Trap Bar Deficit Calf Raise: 3S/20R 

4. Dumbbell Pull Through: 4S/16-20R total 

5a. Around the World Lateral Raise: 3S/5R drop 5R drop 5R [15R total- drop the weight by 20-40% each drop set]
5b. Med Ball Crunch: 3S/30R

11/25 Training Day Overview

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: 4R, 6R, 8R, 8R each side
*decrease weight as rep count increases if appropriate
Tempo; steady
Modification: standing single arm neutral grip overhead press

Set Up: 
- grip a dumbbell in one hand, neutral grip
- sit on the ground, spread your legs wide or extend your legs straight forward
*sitting on the ground will force you to use your core to keep your torso upright, you may have to go lighter in weight to compensate
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your torso upright
- extend your arm and position the dumbbell straight over your delt on one side
- extend your other arm out to your side or forward to stabilize
- tuck your ribs and keep your head, neck, and spine neutral 

Execution: 
- bend your elbow so it travels in front of your torso
- lower the dumbbell to tap your front delt
- extend your arm and press the dumbbell up and into the overhead position again 
- contract your delt
- keep your wrist straight, knuckles facing the ceiling

Single Arm Neutral Grip Z Press

Rep Range: 10-12R 
Tempo: steady
Modification: banded or dumbbell lateral raise

Set Up: 
- attach a handle to each side of the cable and position them low
- grip the handles with the opposite hand on each side so the cables criss cross in front of you
- step to the center of the cable
- take 1-2 steps forward
- take a hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your chest upright and facing forward
- pin a slight bend in your elbows

Execution: 
- pull the cables and raise your arms out to your sides, slightly in front of your torso
- when your handles are in line with your delts, contract your lateral delts
- lower your arms back down by your sides with control 
- keep your traps down, shoulders back 
- keep your wrists straight

Double Cable Lateral Raise

Rep Count: 20R
Tempo: steady
Modification: barbell or dumbbell deficit calf raise

Set Up: 
- set a small plate on the ground
- load the trap bar with appropriate weight or use no weight 
- step to the center of the trap bar
- grip the handles on each side, neutral grip
- depress your scapula and contract your lats
- lift the bar into the standing position 
- position the balls of your feet on top of the plate, allow your heels to hang off the plate 
- squeeze your glutes, pull belly button to spine, and set your brace
- pin your arms by your sides and hold the bar steady

Execution: 
- drive the balls of your feet into the plate
- lift your heels away from ground and as high as you are able
- contract your calves at the top of the rep 
- lower your heels to the ground again with control 
- keep your toes glued to the platform

Trap Bar Deficit Calf Raise

Superset

Rep Range: 16-20R total
Tempo: steady 
Modification: drop to your knees or elevate your hands on a bench or bar

Set Up: 
- set a dumbbell or kettlebell on the ground 
- get down on the ground next to the weight in a high plank position
- plant your hands on the ground under your front delts
- drive the balls of your feet into the ground, hip width or slightly wider stance
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your torso straight, hips in line with your upper and lower body 
- tuck your chin and keep a neutral head, neck, and spine position 
- keep your chest facing the ground throughout

Execution: 
- lift one hand off of the ground
- reach your arm under your torso and across to grip the weight on the opposite side
- drag or lift the weight under your torso and to the outside of your torso 
- plant your hand on the ground again 
- alternate reaching through each rep 
- do not twist your torso, keep your chest and hips facing down as you pull through each rep

Dumbbell Pull Through

Rep Count: 5R drop 5R drop 5R
*15R total 
*drop the weight by 20-40% on each drop set
Tempo: steady

Set Up: 
- grip a dumbbell in each hand
- stand with your feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- raise your arms out to your sides, dumbbells in line with your lateral delts

Execution: 
- lift the dumbbell up and into the overhead position 
- rotate your grip to pronated at the top of the rep, thumbs together at the top of the rep in the overhead position 
- keep your arms straight and lower your arms out to your sides again until they are in line with your lateral delts
- keep arms and wrists straight throughout 
- keep your traps down

Around the World Lateral Raise

Rep Count: 30R
Tempo: steady
Modification: standard crunch

Set Up: 
- place a med ball on the ground
- sit your hips on the ball
- bend your legs and plant your feet on the ground
- slide your glutes forward so they roll down the ball slightly 
- lie back in a supine position
- allow the curve of your low back to fit with the curve of the med ball
- squeeze your glutes, pull belly button to spine, and set your brace
- bend your arms and position your hands behind your head, hands supporting your head
- tuck your chin and drive your ribs down

Execution: 
- use your core to lift your torso 
- drive your chest towards the ceiling
*think about filling the space between your ribs and pelvis at the top of the rep 
- contract your core
- lower your torso again with control 
- your should feel a stretch in your core as you lie back

Med Ball Crunch

11/25 Delts, Calves, Core [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 ❤️‍🔥

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

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

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!

11/25 Delts, Calves, Core [optional rest day]

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