Name: Playbook - Sam Sweeney - 11/8 Full Body [OPTIONAL DELOAD WEEK]
Uploaded: 2024-03-04T17:09:28.464Z
Duration: 60 min
Description: 11/8 Full Body [OPTIONAL DELOAD WEEK]

Michelle Zabin

Dead bug pullover =Stability central 🙌 ❤️‍🔥

Megan

Lamia

Megan Laudick

Perfect for me coming back after a sinus infection took me out all week

Alex

Nikki

Seeing seated box jumps in the workout today made me a little mental 🤪. Proud to tackle them. Great all around workout as always!!

Amie

Kimmy

Janelle

Full body Wednesday intense even on deload week. Love it 🔥

Deja

Michelle

April

That one was pretty difficult. Currently laid out on the floor. ☠️☠️

Kashay Sullivan

Jordan

Faced my fear today with them darn box jumps 😀. I have a love/hate relationship with them. My shins screamed every time I jumped but I felt confident and used a soft box. 2 years ago I injured my shin really bad and it left a narly looking scar. It felt really good doing them today. Thank you for adding them into the program 🙏🏼

Lorena

Not sure what it is about box jumps but they throw me everytime! Total mind F-ck! But got them done!  Great wo!

Regina

Porchia

Sara

Paula

Really loved this one! Thank you for always posting modifications too!

Lauren

Steven

Maria Zenz

Happy Wednesday! 

IMPORTANT: This is an optional deload week. You may choose to take more rest days or move outside of the gym with recovery movement like walking, biking, etc. You have the option to keep full intensity during these training days if you choose. I would encourage you to listen to your body. 

We will head into a new split next week! 

You can deload this training day by (1) cutting a set or two per each exercise. Stick with your working weight and cut your volume or sets of each exercise (only do 1-2 sets of each), and/or (2) stick with the rep count and cut your usual weight used by 40-60% of usual working weight. I.e. DO NOT PUSH TO FAILURE. KEEP RPE BELOW A 7. 

If you are feeling good and are not in need of a deload, feel free to perform the training day to your full intensity. 


Goal of Split: Strength building and hypertrophy through the use of isometric tempo.

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 Squat Cleans: 4S/5R

2. Barbell Floor Press Hollow Hold: 4S/8-10R 

3. Flat Bench Dead Bug Pullover: 4S/15-20R total 

4. Single Arm Dumbbell Thrusters: 3S/10-12R each side

5. Seated Box Hop: 3S/ 12-15R 

6. Barbell Rollout: 4S/6-10R

11/8 Training Day Overview

Rep Count: 5R
Tempo: steady, explosive
Modification: dumbbell squat cleans

Set Up: 
- load the barbell with appropriate weight, use no weight if this movement is new to you
- stand directly behind the bar, facing the bar
- get into a hip width stance, toes forward or slightly out
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back and bend your knees as you bend forward to grip the bar with a pronated grip, just outside of your hips
- lift your chest so it is facing forward, keep your shoulders positioned slightly in front of the bar
- depress your scapula and contract your lats

Execution: 
- pull the bar off of the ground, hips and shoulders should rise at the same time 
- extend your legs and drive your hips in, lift your torso
- keep your heels down and arms straight until your hips and legs extend
- shrug to bar up to your high chest and pull both arms under the bar
- dip down into a squat position 
- receive the bar in the front squat position, elbows high and in line with your front delts
- keep your chest up and facing forward at the bottom of the rep 
- extend your legs and drive your hips in as you return to the standing position 
- extend your arms down in front of your torso and lower the bar
- move directly into the next rep

Barbell Squat Clean

Rep Range: 8-10R 
Tempo; steady 
Modification: dumbbell floor press hollow hold

Set Up: 
- rack the bar on the rack so you are able to lie underneath it and grip it with both hands
- lie in a supine position under the rack, bar directly over your eyes
- extend your arms and grip the bar with each hand, pronated grip [shoulder width apart or slightly wider]
- contract your lats and think about breaking the bar in half 
- squeeze your glutes, pull belly button to spine and brace
- lift the bar from the rack and position it over your chest
- point your toes and lift your legs off of the ground 
*the lower your legs, the more you will need to brace to control the movement- keep legs lifted higher to modify 
- hold this hollow position with legs hovering off of the ground

Execution: 
- bend your arms
- keep your elbows traveling ~45 degrees from your torso as you lower the bar towards your mid chest
- tap your triceps to the ground 
- extend your arms and press the bar away from your chest again 
- contract your chest
- hold a tight brace in your core throughout
- keep back pushed into the ground

Barbell Floor Press Hollow Hold

Rep Range: 15-20R total 
Tempo: steady 
Modification: no weight

Set Up: 
- lie in a supine position on the flat bench 
- grip a dumbbell in both hands by pinning the head of the dumbbell between your thumbs, palms facing up 
- extend your arms and hold the dumbbell over your chest to begin 
- bend your legs and position them at a 90 degree angle 
- squeeze your glutes, pull belly button to spine, and brace
- tuck your chin
- keep your back pressed into the bench

Execution: 
- keep arms straight and lower the dumbbell over your head and towards the ground behind you
- simultaneously extend one leg straight out as you lower the dumbbell, keep your other leg bent at 90 degrees
- stretch through your lats and core at the bottom of the rep 
- pull the dumbbell over your chest
- at the same time bend your leg and drive your knee over your hips again 
- contract your lats and core at the top of the rep 
- alternate extending each leg, each rep

Flat Bench Dead Bug Pullover

Rep Range: 10-12R each side
Tempo: steady

Set Up: 
- grip a dumbbell in one hand
- position it in the front racked position, elbow pointing forward
- stand with your feet slightly wider than hip width apart
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your free arm out to the side or front for control 

Execution: 
- keep the dumbbell positioned in the front racked position on one side
- push your hips back and bend your knees
- drive your knees out and in the direction of your toes and lower into a squat position [hip crease at or below your knees]
- extend your legs and explosively press yourself back up into the standing position 
- use the momentum from your lower body to extend your arm and press the dumbbell up and into the overhead position 
- arm should be fully extended, dumbbell directly over your shoulder at the top of the rep
- bend your arm and lower the dumbbell to your shoulder again as you move directly into the next rep 
- keep reps steady and controlled

Single Arm Dumbbell Thruster

Rep Range; 12-15R 
Tempo: explosive
Modification: alternating step ups

Set Up: 
- position 2 platforms about 3 feet apart
- sit on one platform, face the other
- plant your feet on the ground, hip width apart, toes forward
- pull belly button to spine, and brace
- extend your arms down by your sides

Execution: 
- swing your arms forward
- extend your legs and press yourself off of the platform 
- immediately jump up and onto the platform in front of you
- land with soft knees before you extend your legs fully at the top of the rep 
- step each foot down off of the platform one at a time
- sit back and move directly into the next rep 
- keep your feet light, try to minimize the sound you make when you land each hop

Seated Box Hop

Rep Range: 6-10R
Tempo: steady
Modification: ab wheel rollout, or inchworm walkouts

Set Up: 
- load the barbell with rubber plates 
- place the bar on the ground in front of you
- get down into a tall kneeling position 
- grip the bar with a pronated grip, shoulder width apart or slightly wider
- squeeze your glutes, pull belly button to spine, and set your brace
- depress your scapula and pin them down
- contract your lats and hold tension- think about breaking the bar in half 
- tuck your chin 
- position your chest over the bar

Execution: 
- slowly roll the bar out and away from your quads
- lower your torso towards the ground as you extend your arms overhead
- keep tension in your trunk as you stretch the bar forward at the bottom of the rep
- keep your arms straight and lift your torso as you roll the bar towards your quads again 
- round your upper back at the top of the rep just slightly and contract your core
- keep a tight grip on the bar
- only roll the bar out as far as you feel comfortable, practice going a little further each time

Barbell Rollout

11/8 Full Body [OPTIONAL DELOAD WEEK]

4/27 Full Body or Optional Rest Day

Ashlee

Jody

4/26 Shoulders, Biceps, Triceps

Would love to have more double sets or sets to do during waiting times to capitalize on the time :)

Olga

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Audry

Brianda

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

Stephanie

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

Emily

4/20 Full Body or Optional Rest Day

Yanely

Landmine press following tricep push downs is evil genius 😈

Meghan

Literally cannot love this sequence enough. Upper body, core, still shaking from my leg workout….this is perfection 🫡

Katherine Maestas

4/19 Shoulders, Biceps, Triceps

Fucking KILLER on the quads!!! Skipped the walking lunges cause I don’t like them but everything else was chef’s kiss

Delilah

Absolutely LOVED the focus on stability today. Hands down one of my favorite workouts of this entire split so far, and this has been my overall favorite split so far!!

Serena

4/18 Quads and Glutes

Ruben Dorado

Combined this with shoulders this week and I think I'm about to explode cause the pump is real 😂😂

4/17 Chest and Triceps

Kody Young

Who says you can’t get a good workout from home?! Killed it Sam!

Christina

Claire

4/16 Back and Biceps

Kerri

When you leave the gym with your calves and hammies feeling on-fire and invigorated, but also like noodles 😅 Such a beastmode workout, especially with those Nordic curls ❤️‍🔥❤️‍🔥

PR alert! 🚨 175 X 3 🤩 My best ever back squat! Sam & Noel are the bomb dot com!

4/15 Glutes and Hamstrings

This was so great and explosive omg 🥵🥵🥵🥵

Omayma

feeling incredible 😆 Thank you so much 🙏

4/13 Full Body or Optional Rest Day

4/12 Shoulders, Biceps, Triceps

4/11 Quads and Glutes

Had one of my best days so far on flat bench press! Not high numbers but the weights moved like butter. Sweeney fitness programming is amazing!

Arms were shaking by the end 😄 great workout!

4/10 Chest and Triceps

Building wings to fly away 🦇 🪽 💪

Rear delts are feeling ON TOP OF THE WORLD right now 💪😍

4/9 Back and Biceps

Jamie

Firaaaaaaaaaaaa 🔥 🔥 a hard one! Liked it!

Karolane

4/8 Glutes and Hamstrings

Rowena

So happy with how much my coordination is improving with the single arm/leg snatch!

Katie

4/6 Full Body or Optional Rest Day

Such great stability and control today 💪

4/5 Shoulders, Biceps, Triceps

Alexis

4/4 Quads and Glutes

Diana

Grateful for incredible daily training!! Loved it & thank you 🧡

Jemme

4/3 Chest and Triceps

Every week, those 6 sets with 30 seconds rest leave me thinking I won’t finish all 6 sets. Always do though. Love them.

Did not sleep well and wasn't feeling it but still made it and pushed through today 🔥

Bent over dumbbell rows moving like butter! 🔥 💪

4/2 Back and Biceps

Tolivers

The modifications really come in clutch in a busy gym!

4/1 Glutes and Hamstrings

Thank you for incredible fullbody session!

3/30 Full Body or Optional Rest Day

Natalie

3 overhead exercises back to back about ended me 😅

First workout back after tummy bug illness. Felt good to move

jackie

3/29 Shoulders, Biceps, Triceps

I got cocky with those sissys and it put me in my place 😤

Daisy

That moment when you think you’re done and then see 3 sets of Spanish dropset 😂 💀 Quads are cooked 🍗 🔥

3/28 Quads and Glutes

I was reminded how much weaker my right arm/chest is today 😂

3/27 Chest and Triceps

Micaela

Seriously that was so freaking epic! 🦇

3/26 Back and Biceps

Jessie

3/25 Glutes and Hamstrings

Mariia

3/23 Full Body or Optional Rest Day

My first day back from 6 weeks off! I missed this 😜 it was a rough mental start, but such a good first day lift

First gym workout in forever and it was the pump I needed!

Hannah Ricci

3/22 Shoulders, Biceps, Triceps

Wow! All the variations! Such a great workout! ❤️🔥

Laura

3/21 Quads and Glutes

I hope all of her lifts continue to be this 🔥🦾 My arms are on fire!!

30 Reps is too much of anything!  Whewwww! 🔥

3/20 Chest and Triceps

What a perfect bday workout 💗 back and biceps feeling PUMPED!! Talk about starting my 30s right (And strong AF 😉)

3/19 Back and Biceps

Those quadruped cable kickbacks were fun!

I felt an amazing pump with the sumo 🔥 a great workout!

3/18 Glutes and Hamstrings

Deadlift strength and form getting better and better by the week 🤩

3/16 Full Body or Optional Rest Day

Hard to walk between shoulder sets because my glutes and quads are epically wrecked.  Well done!

Caryn

35 weeks prego and still getting it done with lighter weight and modification when needed ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

3/15 Shoulders, Biceps, Triceps

Flav

Shelly

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

Brittany

3/13 Chest and Tricep

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

3/9 Full Body or Optional Rest Day

Jennifer

Amanda

3/8 Shoulders, Biceps, Triceps

Anne

As usual I underestimated the band work 😂

3/7 Quads and Glutes

Chest activation was absolutely fantastic 💯 👏 🤯

3/6 Chest and Triceps

3/5 Back and Biceps

My hammies will hate me tomorrow ☠️☠️☠️

3/4 Glutes and Hamstrings- NEW SPLIT!

Vonny

This was a great workout to end the split 💪🏼 excited for next week!

Paige

3/2 Full Body or Rest Day [DELOAD WEEK]

Using the band for y raises was really a game changer for me! Lit up my whole back and rear delts ❤️‍🔥❤️‍🔥

11/8 Full Body [OPTIONAL DELOAD WEEK]

Community

More workouts from Sam Sweeney