Name: Playbook - Sam Sweeney - 11/5 Full Body [Or optional rest day]
Uploaded: 2026-06-17T00:04:46.879Z
Duration: 60 min
Description: 11/5 Full Body [Or optional rest day]

Taylor Willman

Jennifer

AMAZINGGGGG workout! I was sweating my butt off! Loved it 💪🏼🙌🏼

Nikki

It’s been a minute since I’ve trained similar to CrossFit. Felt amazing!

Diana

Haven’t done a full body in a while… that’s exactly what I needed!! 🥵🥵🥵

Stephanie

Harder thank I thought it would be!!!  Winded

Tara Drummond

Megan

Loved that one! Reminds me of the early IG full body days ❤️

Katie

Nice sweatfest!! Loved the table top pull throughs 🔥

Alexandra Casi

#wednesday❤️‍🔥
15’set#1:5rds
10’set#2:5~6rds
m just grateful dat I can perform dis fbwod@home with my gear🙌🏻

yangBAE

Missed these circuits so much 😊😊🤗🥵

Teresa Rogers

Laura Arellano

Holy 💩. What a fun challenge! First time trying the devils press….aptly named 😅

Audry

Loved this workout and the new split!! Week one complete and feeling better than ever!!

Maddy

Mayra

Ann-Marie

Tamarra

Rasha

Veronica

Alina ❤️‍🔥

Kirsten

Always my favorite workout of the week! I still think we need a program with just full body, or at least I think I do. 🤗

Elaine

Humberto

Hailey

Porchia

Lizz

I was right to be nervous for this one 😂☠️

Katherine

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, full body warm up and activation routine from app, + 10 mins steady state cardio to warm up the CNS [optional]

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

Full Body: 

Optional: Begin with 10-15 mins of steady state cardio of your choice. I started with 15 minutes steady state stair stepper

This workout is broken into 2 separate circuits. Each circuit is giving a time cap, the goal is to complete as many rounds of each circuit as possible within the time cap given. Rep ranges are written in below, be sure to pick appropriate weight for each movement and that you are able to sustain that weight throughout the entire time cap. 

Circuit 1: 26 minutes: As many rounds as you can complete within the 26 minute time cap 
1. Deficit Deadlifts: 6-8R 
2. Devils Press: 8-10R total 
3. Walking Lunges: 10-12R total 
4. Table Top Pull Throughs: 12-16R total 

Rest 3-5 minutes [or as long as needed to recover] between circuits

Circuit 2: 18 Minutes: As many rounds as you can complete within the 26 minute time cap 
5. Hyperextensions: 6-8R 
6. Deck Squat: 8-10R 
7. Hollow Hold Flutter: 30R total 

*rest as needed within each circuit. Try to keep rest periods within the circuit short.

11/5 Training Day Overview

Rep Range: 6-8R 
Tempo: steady, powerful 
Modification: standard deadlift [no deficit], or dumbbell/kettlebell deadlifts

*the deficit will increase the ROM of your deadlift. Keep that in mind when choosing weight 

Set Up: 
 - load the bar with an appropriate weight for the rep count
- place plate or low platfor centered on the ground under the barbell
- stand on the plate and position the bar so it is in line with/above “mid shoelace “
- take a hip width stance or slightly inside. (feel free to play around with stance, your mobility 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) 
- with a neutral spine, push your hips back 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 the hips
- activate the lats by depressing the 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
- lift your chest and keep your gaze forward, a good rule of thumbs is that we should be able to see the logo on your shirt from the front in the start position 
- keep head/neck/spine neutral

Execution: 
- take a bracing breath, expand your core 3D
- keep a neutral spine, and press your feet through the platform below you
- leg press the weight up until the bar is at knee level 
- as soon as the bar reaches your knees use torque to snap your hips in and stand the rest of the way to the top of the rep (think about your knees externally rotating, but don’t actually rotate, and drive the hips in)
- contract the entire posterior chain and keep it tight, make sure to reach full hip extension at the top of the rep, but don’t hyperextend through the low back
- lower the bar with control, keep the bar as close to your body as possible. 
- Reset your breath in between each rep

Deficit Deadlifts

Rep Range: 8-10R total 
Tempo: power, steady 
Modification: alternating single arm snatch, single arm standing overhead press, or single arm standing high pull 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- stand with your arms feet wider than hip width apart, arms extended down in front of you, dumbbells between your legs 

Execution: 
- bend forward to bring your dumbbells to the ground
- plant your dumbbells on the ground and jump your feet back, keep your wide stance
- bend your arms and lower your chest and hips to the ground 
- extend your arms, and as you press yourself up jump your feet in towards your dumbbells 
- plant your feet on the ground in a wide stance again and lift the dumbbells off the ground 
- keep a bend in your knees and swing the dumbbells back between your legs 
- drive your hips forward and use the momentum of your lower body to lift the dumbbells forward and all the way overhead
- reverse the movements by swinging the dumbbells back down between your legs before returning them to the ground again 
- keep your head/neck/spine neutral as you move through each rep 
- keep a neutral grip on both dumbbells

Devils Press

Rep Range: 10-12R total 
Tempo: steady 
Modification: no weight

Set Up: 
- grip a dumbbell in each hand, extend your arms down by your sides and lock them in place
- start standing with your feet together
- keep your chest upright and facing forward 

Execution: 
- step one foot forward, plant it on the ground in front of you
- bend both your front and back knee and lower into a lunge position with your knees bent at ~90 degrees or slightly below [full ROM for you] 
- extend your front leg as you press yourself up and step your back foot forward to meet your front 
- alternate stepping each foot forward as you continue to lunge
- do not let the dumbbells swing or sway as you walk 
- keep your knee in line with your toes as you lunge and your front heel should ALWAYS stay planted to the ground as you lunge

Walking Lunges

Rep Range: 12-16R total 
Tempo: steady 
Modification: plank pull throughs on feet or knees

Set Up: 
- get down on the ground in a quadruped position, table top
- position one dumbbell to the outside of you on one side 
- position your hands under your shoulders, bend your legs and position your knees under your hips
- keep your spine neutral and pick your knees up off the ground only 1-2” 
- draw your core “in”, push your mid back through your scapula, and contract your quads to brace in this position 

Execution: 
- keep your chest facing the ground as you lift one hand off the ground and reach under your torso to grip the dumbbell on the opposite side of you
- pick up the dumbbell and lift it to the other side
- place it back on the ground before returning your hand to its position
- alternated reaching under your torso to the opposite side to grip the dumbbell with each hand as you move through the reps
- do not let your body shift or sway too much as you move through each set

Table Top Pull Through

Circuit 1: 26 Minutes

Rep Range: 6-8R 
Tempo: steady 
Modification: supermans 

Set Up: 
- position yourself on the hyperextension machine so the pad is right in line with your hips 
- plant your feet on the platform firmly 
- lift your arms and overlap your hands behind your head
- tuck your ribs and squeeze your glutes to brace

Execution: 
- use your low back and core [trunk] to lift your torso until your chest is facing forward 
*these will differ from glute focused hyperextensions in that you want to light up your erectors [low back] and use them. When you raise your torso you want your body in a straight line [or torso slightly past your hips] at the top of the rep 
- contract your lower back/core at the top of the rep 
- lower your torso back towards the ground with control

Hyperextensions

Rep Range: 8-10R 
Tempo: steady, powerful 
Modification: air squats [reps X 2- 16-20R]

Set Up: 
- start standing with feet together, arms down by your sides

Execution: 
- bend at your hips and lower your glutes to the ground 
- keep your legs straight and bring them over your torso as you roll yourself onto your back 
- use the momentum of your legs to roll yourself back forward
- plant your feet on the ground and reach your arms forward to finish the rep standing
- add a hop at the top of the rep
- land softly before moving immediately into the next rep

Deck Squat

Rep Range: 30R total 
Tempo: steady 
Modification: bicycles

Set Up: 
- lie on the ground in a supine position, chest up
- extend your legs and reach your arms overhead
- drive your back into the ground, contract your core and lift your legs and upper back off the ground just slightly 
- think about flattening your core into the ground and hold this position 

Execution: 
- bend one leg and drive your knee towards your chest, keep the other leg extended
- contract your core
- extend the leg again and alternate bending the other leg and driving the knee towards your chest on the other side
- keep your reps fluid and steady
- you make rest your upper back/head on the ground if needed

Hollow Hold Flutters

Circuit 2: 18 Minutes

11/5 Full Body [Or optional rest day]

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

6/16 Quads, Glutes

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

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

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!

11/5 Full Body [Or optional rest day]

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