Name: Playbook - Sam Sweeney - 11/4 Shoulders and Core
Uploaded: 2026-06-17T00:04:46.884Z
Duration: 60 min
Description: 11/4 Shoulders and Core

Loving the new split, Sam! Thanks for getting my 🍑 every day 💪🏼

Taylor Willman

Amazing😍😍I’m in love with the new plan already seeing the results 😍😍

Mimi

Heather

Amanda

Definitely a boulder shoulder kinda day 💪😍

Megan

Wowza that core and shoulder superset 🔥🔥

yangBAE

Loved the scaption raises!! Great shoulder burner!

Alexandra Casi

Always great, but this one best so far🥰Sending love from China

Ting

Jessica

Sarah

Chasity

I like having a shoulder day. Was in desperate need

Julia

Alina ❤️‍🔥

Alisa Rose

Lyssa

Great workout! My shoulders felt great after that one!

DeAnna

Jane

Shoulders are burning from this workout! Loved it!

Gabriela

Loving the way this new program is structured. Great shoulder and core burn today 🥰

Audry

Throw some butter and jam on me, because I am TOAST.  Love the standing lat raise machine and the neutral press! Love getting to use the cool equipment that my gym has!

Katie

Kayleigh B

April

So thankful for this workout program! It’s fun, challenging and makes me feel better every time afterwards 👏🏻

Janelle

Emma

Lakshmi Neelesh Nimmagadda

Kimmy

Corrine

Zenkarenka

JulieAnn

Emily

First workout after being sick for a week, felt great!

Humberto

Rachel

First workout back after my Squatober hiatus and it felt SO good

Melanie

NATASHA

Lindsay

Jennifer

Tahnee

Judith Harris

Brenda

Love shoulder keep it coming thanks so much Sam❤️

Sam V

Kaylin

Angie Grenadier

🔥🔥 loved the shoulder and core moves on a Friday!

Porchia

Jodi

Happy Friday!

[to see the entire updated split check out the FAQ section under daily training]  

*Focus of this split: strength building and mobility. 

Warm Up: foam roll, upper body warm up and activation routine A from app, + 10 mins steady state cardio to warm up the CNS [optional]

Click the ‘start now’ button to find the training day overview

Shoulders and Core: 

Compound Set: 
1A. Standing Military Press: 4S/6-8R, 6-8R, 6-8R, 8-10R 
1B. Banded Y Raise: 4S/4-6R [2 sec concentric, 2 sec hold at top, 2 sec eccentric, 2 sec at bottom- slo mo]

2. [Machine or Dumbbell] Lateral Raises: 5S/8-10R [3 second eccentric] 

Compound Set: 
3A. Slight Recline Single Arm Scaption Raise [out to in]: 3S/10-12R each side [2 second hold at the top of each rep] 
3B. Weighted Plank Iso Hold: 3S/60 seconds 

Compound Set: 
4A. Half Kneel Cable Rope Facepull: 3S/12-15R 
4B. [Machine or Dumbbell] Seated Neutral Grip Overhead Press: 3S/15R total [5R from bottom to half + 5R from half to top + 5R from bottom to top]
4C. 21 Rep Ab Circuit: 3S/21R [7R straight leg raises + 7R toe touches + 7R leg raise with reach]

11/4 Training Day Overview

Rep Range: 6-8R. 6-8R, 6-8R, 8-10R 
Tempo: steady
Modification: Standing dumbbell overhead press

Set Up: 
- set up the barbell on the rack at about chest height [so you can easily grip the barbell in a standing position.]
- stand in front of the barbell, in the center. 
- step under the barbell and bend your knees while keeping your torso upright and position the bar across your chest/front delts. 
- grip the barbell with a pronated grip [a thumbs distance in from the knurling on each side is a good starting point. Adjust grip based on your mobility and bio mechanics.]
- un rack the barbell and step back, away from the rack 2-3 steps. 
- keep your elbows slightly in front of the bar, knuckles facing up. 
- plant your feet flat on the ground in a hip width stance
- squeeze your glutes and  tuck your ribs to lock in a tight brace in your trunk 

Execution: 
- drive your feet through the ground and extend your arms
-  press the barbell up and into an overhead position. 
- bring your head under the bar at the top of the rep 
- bend your elbows and lower the barbell to a 90 degree bend in your arms [or just below] at the bottom of the rep. 
- elbows should be in line with wrists and wrists should stay straight.

Standing Military Press

Rep Range: 4-6R 
Tempo: 2 second concentric, 2 sec pause at top, 2 second eccentric, 2 sec pause at bottom 
Modification: standing dumbbell Y raise

Set Up: 
- loop a large loop band around a rack or cable [or anything sturdy] 
- step in front of the rack, facing the band
- grip the large loop band with a pronated grip 
*make sure you are far enough away from the band to feel tension, but not so far that you cannot raise the band overhead with control. An arms length is a good place to start. 
- lift your arms to shoulder level and extend your arms out, so your hands are pointing towards the direction of the band
- squeeze your glutes and tuck your ribs to brace
- depress your scapula and keep them pinned 

Execution: 
- with a pronated grip on the band raise the band up and overhead
- as you raise the band pull it apart so your arms make a Y shape at the top of the rep 
- keep your traps down and contract your high back/delts 
- lower the band with control until your hands are in line with your shoulders again 
- keep a tight grip on the band
- do not hyperextend in the low back as you raise, hold a strong brace

Standing Banded Y Raise

Compound Set

Rep Range: 8-10R 
Tempo: 3 second eccentric 

*use dumbbells in place of machine! 

Set Up: 
- use dumbbells of stand facing the lateral raise machine
- grip the handles or dumbbells with a neutral grip 
- begin with your dumbbells/handles of the machine in front of your body
- pin a slight bend in your elbows 
- stand with your feet hip width apart
- tuck your ribs and brace 

Execution: 
- raise the dumbbells/the machine handles out to your sides until your hands are in line with your shoulders 
- keep your hands slightly in front of your torso at the top of the rep 
- contract your lateral delts 
- use a 3 second eccentric to lower the weight back down in front of your body 
- keep your traps down
- concentrate on using your scap to assist your raise

[Machine or Dumbbell] Standing Lateral Raises

Rep Range: 10-12R each side 
Tempo; 2 second hold at the top of each rep 
 
Set Up: 
- set an incline bench to 80-85 degrees 
- grip a dumbbell in one hand, neutral grip 
- sit on the machine, press your back into the pad and plant your feet on the ground 
- extend your arm holding the dumbbell down by your side, it should be positioned behind and slightly away from your torso at the bottom of the rep 

Execution: 
- keep your arm straight and lead with your thumb as you raise the dumbbell up and towards the center 
- when the dumbbell is in line with your front delt/high chest hold the contraction for 2 seconds 
- lower the dumbbell back down by your side with control 
- make sure to take note of the angle that the dumbbell is traveling at as you raise and lower-
- complete all reps on one side before moving to the next

Single Arm Scaption Raise [out to in]

Time: 60 seconds 
Tempo: iso hold 
Modification: drop to your knees or perform incline planks [hands on bench, feet on ground]- table top hold would also be acceptable


Set Up: 
- get down on the ground in a quadruped position to begin [table top on your hands and knees] 
- position a weight plate on your back, balance it on your mid back

Execution: 
- lower yourself into a low plank position on your forearms
- position your elbows in line with your front delts, toes driving down into the ground 
- tuck your pelvis, squeeze your glutes, and contract your quads to hold the brace 
- push your mid back through your scap and hold this position
- body should stay in a straight line [watch for the hips rising or falling throughout]

[Weighted] Low Plank Hold

Rep Range: 12-15R 
Tempo: steady 
Modification: banded pull aparts, or dumbbell rear delt rows 

Set Ups: 
- attach the rope to one side of the cable 
- position the cable at about your height 
- step in front of the cable, so you are facing the rope
- grip each end of the rope with a neutral grip 
- step back away from the cable 2-3 steps 
- get down on the ground in a half kneel position, one knee down 
- lift your chest slightly and extend your arms towards the direction the cable 

Execution: 
- bend your arms, lead with your thumbs, and pull the rope back towards your face
- think about ripping the rope apart as you pull 
- when your elbows are in line with your rear delts contract your rear delts/high back [elbows should be at the same height or slightly below your shoulders at the top of the rep] 
- release the rope and extend your arms back towards the cable again
- your scap should stay pinned, they will help you stabilize so you can appropriately target your rear delts over your mid back

Half Kneel Cable Rope Facepull

Rep Count; 15R total [5R from bottom to half rep + 5R from half to full rep + 5 full reps from bottom to top] 
Tempo: steady 

*use dumbbells instead of machine 

Set Up: 
- sit on the machine, plant your feet on the ground 
*if using dumbbells sit on a bench with back support 
- grip the handles of the machine/dumbbells with a neutral grip 
- begin with your arms bent slightly below 90 degrees, elbows pointing forward 
- keep your knuckles facing up
- tuck your ribs and brace

Execution: 
- lift the weight and press only to half rep
- keep tension on your delts and lower to sub 90 degree angle in your arms again 
- complete 5 reps from the bottom to half rep 
- on your second 5 reps begin at the half rep point and extend your arms to press the weight overhead, palms facing each other at the top of the rep 
- lower the weight only to half rep again and complete 5 reps 
- on your final 5 reps, complete full reps from bottom [90 degrees or just below] to top [arms extended overhead, hands in line with shoulders, and palms facing in]

[Machine or Dumbbell] Seated Neutral Grip Overhead Press

Rep Count: 21R total 
*7R straight leg raises + 7R toe touches + 7R leg raises with reach 
Tempo: steady 
Modification: 7R reverse crunch + 7R standard crunch + 7R full sit ups 

Set Up: 
- lie on the ground in a supine position, chest up
- extend your legs to begin, drive your back into the ground and life your upper back just slightly 
- fix your gaze on the ceiling 

Execution: 
- to begin plant your arms on the ground to either side of you
- think about keeping your core flattened into the ground as you lift your straight legs off the ground 
- raise your legs until your toes are in line with your hips at the top 
- lift your glutes off the ground and towards the ceiling at the top of the rep and contract your core
- bring your glutes back to the ground and lower your legs with control only so far that you are able to keep your back pinned to the ground 
- complete 7 straight leg raises 
- for your 2nd set of 7, raise your legs so your toes are once again in line with your hips, hold this position with your lower body 
- extend your arms overhead
- bring your arms forward and reach your hands up to touch your toes
- as you reach, lift your upper back off the ground slightly and contract your core
- lower your upper back to the ground as you extend your arms back overhead
- complete 7 toe touches
- on your final 7R begin with arms and legs extended 
- raise your legs up as you reach your hands to touch your toes
- if you are able, lift your glutes and upper back off the ground at the top of the rep
- contract your core
- lower your legs and arms with control, keeping them straight

21 Rep Ab Circuit

Triset

11/4 Shoulders and Core

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

6/16 Quads, Glutes

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!

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

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

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!!

11/4 Shoulders and Core

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