Name: Playbook - Sam Sweeney - 11/29 Full Body
Uploaded: 2026-06-17T00:04:44.838Z
Duration: 75 min
Description: 11/29 Full Body

Omayma

Christina

Megan

Seemingly simple full body that is a scorcher!

Krista

Great workout. I am interested in some training progressions for the overhead dumbbell to standing. That is definitely a challenging exercise.

kari

Taylor Willman

Sara

Did no one else find the windmill sneaky difficult? Yikes!!!!

Lisa

Eleah

Really love FULLBODY days!! My hips may not like me tomorrow but hopefully I’ll incorporate some of these more frequently to help with hip mobility

Last part was fun! Can’t believe I was able to do it.

Yanely

Solid full body workout this morning!  (Shockingly liked the pullover to sit up at the end!)

Stephanie

Steve

The rower sprints definitely got me🥵 a little cardio/sprint wake up call

Kaylin

That was awesome! I wasn’t feeling up to it, but I’m glad I pushed through! 🙌🏼

Mia Arrowsmith

Surprised myself by being able to do the dumbbell pullover to stand. I watched the video and was like I will try. Had to decrease weight to 10 lbs, but I did it 🤛 thank you for always pushing us!

Betty

Tonya 

Lisaq

Porchia

Regina

This full body was everything.  Sam, please, more of this. 🔥🔥🔥🔥❤️❤️❤️❤️❤️

Ann-Marie

Loved today! The mix kept it interesting.

Allison

Alexandra VanHook

Maria Zenz

Happy Wednesday!

Week 3 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/4-6R 
	
2a. Dumbbell Hang Clean to Press: 5S/8-10R 
2b. Rower Sprint: 5S/30 seconds 
	
3. Hip Banded Feet Elevated Inverted Row: 4S/6-8R [3 second eccentric] 
	
4. Windmills: 3S/15R each side 
	
5a. Dumbbell Pullover Sit Up to Stand: 3S/6-8R 
5b. Single, Single, Double Farmers Carry: 	3S/20 sec each side + 20 seconds together [60 seconds total]

11/29 Training Day Overview

Rep Range: 4-6R
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

Rep Range: 8-10R 
Tempo: steady

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- hold the dumbbells down by your sides

Execution: 
- push your hips back and bend your knees slightly as you lower the dumbbells by your sides
- extend your hips and legs and use the momentum to shrug the dumbbells to your shoulders
- immediately extend both arms and press the dumbbells up and into the overhead position 
- bend your arms and lower the dumbbells to your shoulders and then down by your sides again 
- keep this one fluid movement

Dumbbell Hang Clean to Press

Time: 30 seconds 
Tempo: sprint
Modification: hyperextension crescent row, or choose any cardio equipment

Set Up: 
- sit on the rower, lock your feet into the platforms
- grip the handle with both hands, pronated grip 
- keep a tall torso
- pull belly button to spine, and set your brace

Execution: 
- start with your legs bent, knees to your chest and arms extended straight forward
- extend both legs and press your seat away 
- pull the handle and bend your arms
- drive your elbows to your sides, squeeze them in close
- pull the handle to your chest and contract your mid back, core, and legs at the top of the rep 
- extend your arms and bend your legs again as you move towards the rower again 
- keep a quick and fluid pace

Rower Sprint

Superset

Rep Range: 6-8R
Tempo: 3 second eccentric
Modification: no band, feet on the ground

*use pins of a rack or heavy dumbbell to secure the band on each side

Set Up: 
- secure your band low across a rack 
- position a bench or box in front of your rack
- position your bar on the rack, low enough so you are able to lie under the bar and grip it comfortably with each hand
- sit on the ground behind the band
- lift the band and slide your legs underneath 
- position the band across your hips
- lie back in a supine position, chest directly under the bar
- extend your arms and grip the barbell with a pronated grip, just outside of shoulder width 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a stiff torso and full body tension
- extend your legs and elevate your feet on the bench or box in front of you, drive your heels into the top of the platform 
- tuck your chin and hold a tight brace

Execution: 
- retract your scapula and bend your arms
- drive your elbows to either side, ~45 degrees from your torso 
- row your chest towards the bar
- contract your mid back and core
- extend your arms and lower your chest from the bar again with control 
- keep a still torso, chest and hips should rise and fall together

Hip Banded Feet Elevated Inverted Row

Rep Count: 15R each side
Tempo: steady 
Modification: kneeling windmill

Set Up: 
- grip a kettlebell [or dumbbell] in one hand
- stand with your feet slightly wider than hip width apart
- extend the arm holding the weight and press it into the overhead position, weight positioned over your shoulder
- extend your other arm down and in front of your torso, in between your legs 
- squeeze your glutes, pull belly button to spine and set your brace
- keep your gaze fixed up at the kettlebell in the overhead position

Execution: 
- keep your legs extended, push your hips back slightly and shift to one side
- rotate your torso so it is facing out to one side
- bend your torso forward and reach your lower hand down in between your legs to tap the ground 
- drive your hips in, raise and rotate your torso back to square forward as you return to the standing position 
- contract your core/obliques
- keep the overhead weight directly over your shoulder at all times
- keep the low weight in between your legs
- hold tension in your core, keep a stiff torso

Windmills

Rep Range: 6-8R
Tempo: steady 
Modification: dumbbell pullover sit up or crunch

Set Up: 
- grip a dumbbell with each hand, neutral grip on each side of the dumbbell 
- lie on the ground in a supine position 
- bend your legs and plant your feet on the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms and position the dumbbell over your chest to begin 

Execution: 
- with straight arms lower the dumbbell over your head and towards the ground behind you
- straight through your lats and core
- pull the dumbbell over your chest again 
- use the momentum from your pull over to sit all the way up 
- drive your feet through the ground, extend your legs and stand with 
- hold the dumbbell down in front of your torso at the top 
- reverse the movement by bending your legs and sitting back down on the ground
- lie back and position the dumbbell over your chest again 
- move directly into the next rep

Dumbbell Pullover Sit Up to Stand

Time: 20 seconds each side + 20 seconds together
*60 seconds total 
Tempo: steady

Set Up: 
- grip a dumbbell in one hand, stand with feet hip width apart
- hold the dumbbell down by your side, pin your arm by your side
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your other arm out to your side or in front for stability 
- tuck your ribs and keep a tall torso

Execution: 
- keep a steady pace and balance the weight of the dumbbell on one side
- walk forward, stepping each foot in front of the other
- complete the allotted time on each side, single sided
- to finish the set grip a dumbbell in each hand, hold the dumbbells down by your sides
- keep your arms pinned by your sides and walk forward with a steady pace

Single, Single, Double Farmers Carry

Compound Set

11/29 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

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

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!

11/29 Full Body

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