Name: Playbook - Sam Sweeney - 11/6 Full Body [strength & conditioning]
Uploaded: 2026-06-17T00:04:41.449Z
Duration: 60 min
Description: 11/6 Full Body [strength & conditioning]

This wasn't my favorite. My recovering shoulder didn't like the amrap formats today unfortunately

Tamara

The combo of movements today was 👌🏽

Between unilateral balance and shoulder/hip symbiosis, single arm snatches are THE BEST!!

Megan

Loved this one! 💪🏻😅💪🏻….Sam makes this looks easy but it’s sneaky!

Marsha Ross

Definitely enjoying these full body hybrid days better than I thought I would 🔥

Michelle 

Megan Laudick

Stayed up too late watching the northern lights. Tired but I did it. Feeling so good this split!

Katie

Karen Arce

Emily

Sara

Skipped the last set - but great Saturday pick me up!!

Molly

Cori

Donna

Tiffany

Kathy

Those conditioning circuits are deceivingly hard

Holli

Shannon

Today’s conditioning was definitely the most fun one of the split so far.

Bradley

Aimee

🔥🔥🔥last amrap was way more challenging then I thought it was going to be. So good

Marta

Amazing workout…challenging, sweaty, and so worth it! 😅✨

Lorena

My fullbodys don’t look like what’s programmed but it’s what I can do and I love it!

😵 wow that was so bad but felt so good!!

Eleanor

That was brutal but so good! I feel amazing.

Mayra

Regina

Brittanie

Jennifer

Porchia

Amanda

Wow, sweating👏🏾everywhere 👏🏾🥵

Kimmy

JulieAnn

Mike

By far one of my fave circuits for full body 😵‍💫🔥😮‍💨

Suanne Camacho Tumaquip

Jamie

Bethany

Strength and conditioning days are game changers.

Kimberly R

JANA

Happy Thursday! 
 
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. 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. Single Arm Dumbbell Snatch: 5R each side 
4b. Inverted Rows w/ Bicycles: 6R total 
4c. Overhead Alternating Step Ups: 10R total 

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. Dumbbell Squat Clean: 5R
5b. Half Kneeling Wood Chop: 10R each side

11/6 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: 5R each side
Tempo: steady 

Target muscle group: delts, conditioning

Set Up: 
- grip a dumbbell in one hand
- stand with feet hip width apart, or slightly wider
- extend your arm down and hold the dumbbell between your legs
- squeeze your glutes, set a neutral pelvis position, and brace
- keep the movement fluid and explosive

Execution: 
- bend slightly at your hips and knees
- lean your torso forward slightly and dip the dumbbell between your legs
- extend your legs and hips
- use the power from your lower body to extend your arm and lift the dumbbell into the overhead position 
- stabilize at the top of the rep, with dumbbell over your delt
- bend your arm and lower the dumbbell to your delt, and then down in front of you again with control 
- move directly into the next rep

Single Arm Dumbbell Snatch

Rep Count: 6R total (count your rows)
Tempo: steady 
Modification: no bicycles, bend legs and plant feet on the ground

Target muscle group: back, upper body, core

Set Up: 
- rack the bar at about hip height (slightly higher to modify)
- lie under the bar in a supine position, extend your legs
- chest should be directly under the bar
- extend your arms to grip the bar over your chest, pronated grip
- squeeze your glutes, set a neutral pelvis position, and brace
- lift your hips off of the ground, keep your torso traveling in a stiff, straight line

Execution: 
- retract your scapula
- bend your arms and row your chest to the bar
- as you row, lift one foot off of the ground, drive your knee towards your chest
- contract your core
- extend your arms and lower your chest from the bar
- extend your leg and rest your foot on the ground again 
- alternate each leg, each rep

Inverted Rows w/ Bicycles

Rep Count: 10R total
Tempo: steady 
Modification:  hold weight in front racked position or down by your sides, or use no weight (use a lower box if needed) 

Target muscle group: lower body, delts, core

Set Up: 
- grip a dumbbell in both hands, grip each end of the weight
- stand with feet together in front of a box or bench, about knee height
- squeeze your glutes, set a neutral pelvis position, and brace
- extend your arms and lift the dumbbell into the overhead position
- pin the weight directly overhead
- point your armpits forward
- tuck your ribs down
- keep a tall torso

Execution: 
- lift one foot off of the ground and step your foot up to the top of the box in front of you
- extend your leg and step your back foot to the top of the box to meet your other foot
- stabilize at the top of the rep
- bend your front leg, step your back foot off of the box again and to the ground behind you
- step your top foot off of the box to meet your other foot on the ground behind the box
- alternated each leg, each rep

Overhead Alternating Step Ups

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: 5R
Tempo: steady, explosive
Modification: goblet squats, or squat hops 

Target muscle group: full body, conditioning/cardio

Set Up: 
- grip a dumbbell in each hand, neutral grip
- extend your arms and hold the dumbbells by your sides
- get into a hip width stance
- squeeze your glutes, set a neutral pelvis position, and brace
- keep this one fluid movement

Execution: 
- push your hips back, bend your knees, and bend your torso forward
- reach the dumbbells down on either side towards the ground, keep chest facing forward
- extend your legs and hips at the same time
- use the power from your lower body to shrug the weight to your delts, into the front racked position
- "catch" your dumbbells in the squat position and stabilize at the bottom of the rep
- extend your legs and press up into the standing position 
- extend your arms and return the dumbbells by your sides and move directly into the next rep

Dumbbell Squat Cleans

Rep Count: 10R each side
Tempo: steady 

Target muscle groups: core, full body

Set Up: 
- get down into a half kneeling position, plant one knee down on the ground, bend your other leg and plant your foot on the ground in front of you
- hold a dumbbell in both hands, grip each side
- keep a tall torso, drive your hips forward, squeeze your glutes, set a neutral pelvis position, and brace
- extend your arms low and down towards your planted knee
- keep torso and hips square and facing forward

Execution: 
- raise the dumbbell in front of you, across your torso and high, above your shoulder on the side of your bent leg
- drive the dumbbell down and swing it in front of your torso and low towards the ground on the side of your planted knee 
- contract your core and keep stabilize as you "chop" the dumbbell across your torso
- move fluidly and control from your core

Half Kneeling Wood Chops

Conditioning Compound Set

11/6 Full Body [strength & conditioning]

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

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!

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!!

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)

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)

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!

11/6 Full Body [strength & conditioning]

Community

More workouts from Sam Sweeney