Name: Playbook - Sam Sweeney - 11/4 Full Body [strength & conditioning]
Uploaded: 2026-06-17T00:04:41.461Z
Duration: 60 min
Description: 11/4 Full Body [strength & conditioning]

Sara

Keep em coming with the deadly combos ☠️🔥

Boss level balance work! #superbstability

Megan

Marsha Ross

Wasn’t sure about the conditioning days when the split started but I’m really enjoying them!

Katie

Michelle 

Megan Laudick

Amie

Serena

Jennifer

Holy hell. The conditioning groans and yelps had me scaring people

Kelli Coffey

Daniela

Morgan

Holli

Katherine Maestas

Claudia

Mia Arrowsmith

My favorite so far!! I feel AMAZING and beat but feels soo good

Pushed my toddler around on a boogie board for the last AMRAP. That was fun!

Sonja

Cori

I am loving the full body conditioning!!!

Marta

Karissa

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥Loved it all. Thank you 🙏🏼

Lorena

Brittanie

Regina

Tiffany

Molly

Amanda

Could not figure out the push up jacks 😅

Tasha

Wow!  Sweating like all over🥵👊🏾👏🏾

Kimmy

JulieAnn

Bethany

Shania

That was so intense ! Not enough energy for me starting at  5:00 am

Mary

Melanie

Kimberly R

Happy Tuesday! 
 
Week 2 of 5

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. Walking or Jumping Inchworms: 2S/10R total
b. Cossack Squats: 2S/10R total 

Strength: 
1. (Phase 1) Barbell Back Squat: 3S/5R 
2. (Phase 2) Barbell Back Squat: 1S/10R 
3. Barbell Push Press: 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. Single Leg, Single Arm Row: 5R each side
4b. Step Out Push Up Jacks: 6R total
4c. Weighted Pendulum Lunges: 5R 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. American Kettlebell Swings: 10R
5b. Plate Push: 20 steps total (or down/back)

11/4 Training Day Overview

Rep Count: 8-10R total
Tempo: steady 
Modification: walk feet in only so far as you are able to keep your legs straight, or perform inchworms in place and walk hands out and back in- strength through hamstrings

[Walking or Jumping] Inchworms

Rep Range: 8-10R total 
Tempo: steady 
Modification: side lunges- step out side to side, or perform slow air squats in place

Cossack Squats

Mobility and Activation

Rep Count: 5R
*1-2 ramp up sets as needed*
Tempo: steady 
Modification: goblet squat, leg press, smith machine squat, or any machine squat

Target muscle groups: all lower body musculature- [please note; this is a compound movement so you will be utilizing multiple muscle groups at once]

Set Up: 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- step behind the bar, grip the bar just outside shoulder width (grip will depend on your personal mobility)
- wrap your thumbs over or under the bar, use a tight, death grip 
- retract your scapula and squeeze them together as you pull yourself underneath the bar 
- position the bar on your high or mid back- high bar or low bar positioning [whichever is more optimal for you]
- step your feet under the bar
- activate your lats by drive your elbows straight down and pulling the bar into your traps
- squeeze your glutes, set a neutral pelvis position, and brace
- lift the barbell off the rack
*elbows should be as close to vertical, under the bar as possible- watch for them flaring out
- take ~3 steps back, get into your squat stance [toes forward or slightly out]
 *stance should be slightly wider than hip width OR adjust to whatever is most optimal for you to achieve the best quality reps
- think about having a “tripod grip” on the ground with your feet (big toe, little toe, heel gripping the ground)

Execution: 
- take a big, 3D bracing breath and hold the brace in your core [valsalva maneauver]
- push your hips back, bend your knees and allow them to follow in the direction of your toes
- lower into a full range of motion squat [hip crease in line with or slightly below your knees]
- chest should face forward at the bottom of the rep
- press your feet through the ground and extend your legs, drive your hips in 
- press up to the upright and standing position
- exhale at the top of the rep and reset your breath
- chest should be upright and facing forward throughout each rep
- keep your knees in line with your toes, try not to let them cave
- the bar should travel in a straight line, over your mid foot, as you lower and stand

(Phase 1) Barbell Back Squat

Rep Count: 10R
*start with 50% of phase one weight
Tempo: steady 
Modification: goblet squat, leg press, smith machine squat, or any machine squat

Target muscle groups: all lower body musculature- [please note; this is a compound movement so you will be utilizing multiple muscle groups at once]

Set Up: 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- step behind the bar, grip the bar just outside shoulder width (grip will depend on your personal mobility)
- wrap your thumbs over or under the bar, use a tight, death grip 
- retract your scapula and squeeze them together as you pull yourself underneath the bar 
- position the bar on your high or mid back- high bar or low bar positioning [whichever is more optimal for you]
- step your feet under the bar
- activate your lats by drive your elbows straight down and pulling the bar into your traps
- squeeze your glutes, set a neutral pelvis position, and brace
- lift the barbell off the rack
*elbows should be as close to vertical, under the bar as possible- watch for them flaring out
- take ~3 steps back, get into your squat stance [toes forward or slightly out]
 *stance should be slightly wider than hip width OR adjust to whatever is most optimal for you to achieve the best quality reps
- think about having a “tripod grip” on the ground with your feet (big toe, little toe, heel gripping the ground)

Execution: 
- take a big, 3D bracing breath and hold the brace in your core [valsalva maneauver]
- push your hips back, bend your knees and allow them to follow in the direction of your toes
- lower into a full range of motion squat [hip crease in line with or slightly below your knees]
- chest should face forward at the bottom of the rep
- press your feet through the ground and extend your legs, drive your hips in 
- press up to the upright and standing position
- exhale at the top of the rep and reset your breath
- chest should be upright and facing forward throughout each rep
- keep your knees in line with your toes, try not to let them cave
- the bar should travel in a straight line, over your mid foot, as you lower and stand

(Phase 2) Barbell Back Squat

Rep Count: 5R
*1 ramp up set*
Tempo: steady, explosive
Modification: dumbbell push press 

Target muscle group: delts, full body engagement

Set Up: 
- grip the bar with a pronated grip, shoulder width apart
- bend your arms, position elbows under the bar, wrists locked straight
- rack the bar across your collarbone (high chest/delts)
- step your feet under the bar, hip width stance
- squeeze your glutes, set a neutral pelvis position, and brace
- keep an upright torso, a neutral head, neck, and spine 
- lift the bar from the rack and step away from the rack ~3 steps

Execution: 
- bend your knees slightly 
- extend your legs, drive your hips in, and press up onto the balls of your feet
- use the power from your lower body to extend your arms and press the bar up and over your head
- plant heels on the ground and stabilize at the top of the rep 
- bend your arms, keep elbows under the bar, and lower the bar to your collarbone again
- catch the bar with "soft" knees and reset between each rep

Barbell Push Press

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: 5R each side
Tempo: steady 
Modification: staggered stance or lunge position dumbbell row 

Target muscle group: back, core, legs, balance

Set Up: 
- grip a dumbbell in one hand, neutral grip 
- stand with feet together, squeeze your glutes, set a neutral pelvis position, and brace 
- plant one foot on the ground, the opposite foot from the hand holding your dumbbell
- push your hips back, slight bend in your planted leg, and extend your other leg straight back 
- bend your torso forward so your chest faces the ground
- extend your arm holding the dumbbell straight down, dumbbell below your delt
- keep a flat back, hips and chest square to the ground
- extend your free arm out to the side for balance

Execution: 
- retract your scapula 
- bend your arm and row the dumbbell to your side
- drive your elbow towards your hip, squeeze it in close by your side
- contract your back/lat
- extend your arm and lower the dumbbell towards the ground again with control

Single Leg Dumbbell Row

Rep Count: 6R total 
Tempo: steady 
Modification: step out push ups (take out jack), drop to knees or perform as incline push ups with hands on bench- feet on ground, or plank jacks (no push ups) 

Target muscle group: chest, delts, core

Set Up: 
- plant your hands on the ground under your delts
- step your feet back into a hip width, plank stance
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a flat back

Execution: 
- use a slight "hop" or explosive press as you step one hand and one foot out to one side in a wide stance
- bend your arms, keep elbows tucked at ~45 degrees from your torso
- lower your chest towards the ground
- bend your arms to at least 90 degrees
- extend your arms and explosively press your chest/torso away from the ground
- step your hand and foot back into the start position 
- alternated each side, each rep 
- keep your torso traveling in a stiff, straight line
- keep hips in line with your torso

Step Out Push Up Jacks

Rep Count: 5R each side
*1 front lunge + 1 reverse lunge= 1 rep 
Tempo: steady 
Modification: no weight

Target muscle group: lower body, core, upper body

Set Up: 
- grip a single dumbbell in both hands, grip the handle by overlapping your hands or stacking one in front of the other
- bend your elbows, tuck them at your sides, and hold the dumbbell in line with your core
- stand with feet together
- squeeze your glutes, set a neutral pelvis position, and brace
- keep an upright torso

Execution: 
- step one foot forward
- plant your foot on the ground
- bend your front and back legs
- tap your back knee to the ground or bend legs to 90 degrees
- extend both legs and press off of your front foot
- step your front foot back to meet your other foot
- immediately step your foot back into a reverse lunge position 
- bend both legs, tap the back knee to the ground or bend to a 90 degree bend in both legs
- extend your legs and step your back foot forward to meet your front
- 1 front lunge + 1 reverse lunge= 1 rep

Weighted Pendulum Lunges

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
Tempo: steady, explosive
Modification: dumbbell swings, dumbbell or kettlebell sumo high pull 

Target muscle group: posterior chain, delts, full body

Set Up: 
- set a kettlebell on the ground 1 step in front of you
- get into a slightly wider than hip width stance, toes forward or slightly pointed out
- squeeze your glutes, set a neutral pelvis position, and brace
- push your hips back, bend your legs, keep shins vertical
- lean your torso forward, extend your arms to grip the kettlebell in front of you with a pronated grip
- depress your scapula and hold tension in your lats to control the weight 
- keep your chest facing forward
- keep a neutral head, neck, and spine

Execution: 
- lift the kettlebell off of the ground and pull it back to swing between your legs
- lean your torso forward slightly 
- extend your legs and hips at the same time
- use the momentum from your lower body to swing the kettlebell forward and high
- extend your arms overhead and swing the kettlebell above your head, keeping control
- arms straight at the top of the rep
- bend your arms and guide the kettlebell back down and between your legs again 
- push your hips back and bend your knees slightly and continue directly into your next rep 
- keep movement fluid and controlled

American (overhead) Kettlebell Swings

Rep Count: 20 steps total 
Tempo: steady 
Modification: sled push, bear crawl, table top shoulder taps (knees down or hovering off floor) 

Target muscle groups: core, delts, legs

Set Up: 
- place a plate on the ground
- plant both hands on top of the plate or grip each side of the plate
- get into a quadruped or table top position, chest over the plate
- squeeze your glutes, keep a flat back, and brace
- keep arms straight
- keep a neutral head, neck position 

Execution: 
- push the plate forward with both hands
- extend one leg, step forward, and then extend the next
- count your steps, be sure to extend each leg as you step

Plate Push

Conditioning Compound Set

11/4 Full Body [strength & conditioning]

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

Porchia

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

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

5/5 Glutes, Hamstrings (abs)

God those inverted rows get me every time 💀🫠

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!

11/4 Full Body [strength & conditioning]

Community

More workouts from Sam Sweeney