Name: Playbook - Sam Sweeney - 11/27 Full Body [strength & conditioning]
Uploaded: 2026-06-17T00:04:41.369Z
Duration: 60 min
Description: 11/27 Full Body [strength & conditioning]

Marsha Ross

Really loved the circuits today. The uneven pushups were especially fun!

Megan

This was a great split! Cant wait to start the new split 🎉

Katie

Michelle 

John B

Naisha

Brittanie

Tiffany

Deja

Perfect sweat session before Thanksgiving! 🥵

Bradley

Sam V

Perfect Turkey burn!!! Now off to family soccer

Marta

Anna Radoszek

So good!  Happy Thanksgiving to the best crew around!! 🍁🦃❤️

Perfect turkey burn today!! Happy Thanksgiving Sween Pups!! 🦃

Lindsay Brauer 

Porchia

Kimmy

Happy thanksgiving everyone! 🦃
That was a killer one, loved the landmine hops 🔥

Sara

Starting Thanksgiving with an amazing full body workout.

Kimberly R

HAPPY THANKSGIVING!!!! Starting off this beautiful day right!

Suanne Camacho Tumaquip

Jamie

Happy Thursday! HAPPY THANKSGIVING 
 
Week 5 of 5 [optional deload week]

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. Landmine Alternating Push Ups: 6R total
4b. Tall Kneeling Shoulder to Shoulder: 12R 
4c. Landmine Reverse Lunge to Hop: 6R each side

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. Single Arm Kettlebell Swings: 10R each side
5b. Bird Dog Row: 8R each side

11/27 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: 6R total 
Tempo: steady 
Modification: drop to your knees, and/or choose staggered stance or standard push ups  

Target muscle group: chest, core

Set Up: 
- place the end of the bar in the landmine attachment or position one end of the bar in the corner of a rack or room 
- step to the free end of the bar, facing the bar
- load the bar with appropriate weight, just enough to elevate it off of the ground
- get down on the ground in a push up position, hands under your delts, just outside of your chest
- with one hand, grip the end of the barbell
- keep your other hand planted on the ground
- squeeze your glutes, set a neutral pelvis position, and brace

Execution: 
- bend your arms so your elbows travel~45 degrees from your torso
- lower your torso towards the ground
- extend your arms and press your torso away from the ground
- once at the top of the rep, roll the bar to the other hand, grip the end of bar 
- continue with push ups, rolling the bar to each side, alternating with each rep

Alternating Landmine Push Ups

Rep Count: 12R
Tempo: steady 
Modification: tall kneeling dumbbell shoulder to shoulder press

Target muscle group: shoulders, core, full body

Set Up: 
- place the end of the bar in the landmine attachment or position one end of the bar in the corner of a rack or room 
- step to the free end of the bar, facing the bar
- load the bar with appropriate weight
- get down into a tall kneeling position 
- squeeze your glutes, set a neutral pelvis position, and brace
- lift the end of the bar to your chest, 
extend your arms and hold the bar out in front of you
- keep a tall and upright torso

Execution: 
- bend your arms and lower the end of the bar to one shoulder
- press the bar forward and then rotate the bar to the other shoulder
- continue in a "rainbow" motion as you press from side to side

Tall Kneeling Landmine Shoulder to Shoulder

Rep Count: 6R each side
Tempo: steady 
Modification:  no hop, or replace landmine with plate or dumbbell goblet hold

Target muscle group: full body conditioning

Set Up: 
Set Up: 
- place the end of the bar in the landmine attachment or position one end of the bar in the corner of a rack or room 
- step to the free end of the bar, facing the bar
- load the bar with appropriate weight
- grip the end of the bar with both hands, tuck your elbows and hold the bar at your chest
- squeeze your glutes, set a neutral pelvis position, and brace
- lean your torso into the end of the bar 

Execution: 
- lift one foot off of the ground
- step one step back
- push your hips back, bend your knees, and lower into a lunge position- at least a 90 degree bend in both legs
- extend both legs, drive your hips in
- press up into the standing position
- as you step forward, bend your leg and drive your knee towards your chest as you "hop" off of the ground on one foot
- land with soft knees
- move directly into your next rep

Landmine Reverse Lunge to Hop

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 each side
Tempo: steady
Modification: replace with dumbbell

Target muscle group: full body, conditioning/cardio

Set Up: 
- grip a kettlebell in one hand, neutral grip
- extend your arm down, hold the kettlebell between your legs
- extend your other arm out to your side for balance
- get into a wider than hip width stance
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a flat back

Execution: 
- push you hips back, slight bend in your knees, lean your torso forward 
- explosively drive your hips forward, extend your legs
- keep your arm straight and use the momentum from your lower body to swing the weight forward, to chest level
- guide the weight back down between your legs
- move directly into the next rep

Single Arm Kettlebell Swings

Rep Count: 8R each side
Tempo: steady 

Target muscle groups: core, full body

Set Up: 
- get into a quadruped position on a flat bench
- bend your legs, position knees under your hips, plant hands on the bench under your shoulders
- grip a kettlebell in one hand, extend your arm down to hold the kettlebell off of the side of the bench
- extend the opposite leg back
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a neutral head, neck, and spine
- try to keep your hips and torso from rotating or being pulled to one side

Execution: 
- retract your scapula, bend your arm, and row the kettlebell to your side
- squeeze your elbow in close and contract your lat, mid back
- extend your arm and lower the kettlebell towards the ground again with control

Bird Dog Row

Conditioning Compound Set

11/27 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 ♾️

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

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!

11/27 Full Body [strength & conditioning]

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