Name: Playbook - Sam Sweeney - 12/13 Full Body
Uploaded: 2026-06-17T00:04:44.779Z
Duration: 70 min
Description: 12/13 Full Body

Kelby Kletchka

Helena

Alexis

Great high energy pump. Had to workout at home today and even then, this one was great!!

Megan

Kayla

Intense and somewhat brutal to have left wall walks for the very end 😅 didn’t think I’d be able to do all 5 rounds/5 reps…end then I did 💪

Diana

Had to modify a lot for weak carpal tunnel wrists on this one. No wall walks and no hang cleans. Good functional workout though

Manda

Sara

Took it a little slower but it was still a good workout

Yanely

Eugenia

Lots of modifications, on Viking Neptune cruise gym

Lisaq

Mia Arrowsmith

Amazing full body workout. Killer, fire 🔥

Lorena

Tiffany

Nicole

Regina

Why do I love the torture!!! Sooo good! Wanted to quit on the wall walks and use the modifier but I didn’t! 👊🏻

Porchia

Nyakeh

Every set was butt kicking perfection 😝🥵👏

Bree

Ashley

I was not prepared for today’s torture plan! I definitely had to modify since I’m at a home gym with no sled options, not to mention the wall walks were harsh!!! Wow!

Maranda

Megan Laudick

Delma Bruns Reyes

Maria Zenz

Happy Wednesday!

Week 5 of 6 week split 

Goal of Split: Incorporate unilateral, tempo, and hypertrophy training to achieve balanced strength and muscle development.  

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 Deficit Deadlift: 4S/3-5R 

2. Assisted Pull Ups: 4S/10R [2 second pause at the top of each rep]

3. Barbell Power Clean to Press: 5S/6-8R

4. Lateral Sled Drag: 3S/60 seconds each side 

5. Straight Arm Hold Leg Raise: 4S/15R

6. Wall Walks: 5S/5R

12/13 Training Day Overview

Rep Range: 3-5R
Tempo: steady, power
Modification: no deficit, or kettlebell deficit deadlift

Set Up: 
- load the barbell with appropriate weight 
- place a low platform on the ground directly behind your barbell- 25lb rubber plate works well 
- step each foot on the platform behind the bar, hip width stance, toes forward 
- pull the barbell over your shoelaces
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a flat back and bend your torso forward
- extend your arms to grip the bar with a pronated grip, just outside of your hips
- depress your scapula, contract your lats
- sink your hips down and lift your chest- shins should be vertical at the bottom of the rep 
- keep a neutral head, neck, and spine

Execution: 
- push your feet through the platform
- extend your legs, drive your hips in
- lift your bar off of the ground and press up into the standing position 
- contract your posterior chain at the top of the rep- traps down, shoulders back, chest up and out
- hinge at your hips back, bend your knees, and keep the bar close to your body as you lower it to the ground again with control 
- tap your weight plates to the ground on either side between each rep, reset your brace if needed

Barbell Deficit Deadlift

Rep Count: 10R 
Tempo: 2 second pause at the top of each rep 
Modification: inverted row or barbell feet supported pull up

Set Up: 
- you may choose to use the pins or safety bars to loop a band across the rack between chest and hip height OR loop the band high over the bar overhead 
- use a bench next to the rack to assist your set up 
- grip the bar with a pronated grip, shoulder width apart or slightly wider
- step each foot onto the band and hang your body down from the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- contract your lats and think about breaking the bar in half to create tension

Execution: 
- depress you scapula
- bend your arms and drive your elbows towards the ground
- lift your chest towards the bar so your chin passes the bar at the top of the rep 
- contract your lats/low/mid back 
- extend your arms and lower your body away from the bar with control 
- be sure to fully extend your arms at the bottom of each rep
- reset your scapula each rep
- keep elbows tucked forward

Assisted Pull Ups

Rep Range: 6-8R 
Tempo: power
Modification: dumbbell power clean to press

Set Up: 
- load the barbell with appropriate weight, or use just the bar
- grip the bar with a pronated grip, just outside of hip width  
- extend your arms down towards the ground and hold the barbell in front of your torso 
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- push your hips back and bend your knees just slightly 
- lower the bar along the line of your torso to just above your knees
- extend your legs and explosively drive your hips in 
- use the momentum from your lower body to shrug the bar up and into the front racked position 
- rotate your elbows under the bar to point forward again at the top of the rep 
- “catch” the bar with your knees bent slightly 
- extend your legs and stabilize at the top of the rep
- as you extend your legs, extend your arms and press the barbell up and into the overhead position 
- the bar should be directly overhead, arms and legs fully extended at the top of the rep 
- bend your arms and lower the bar to the front racked position again 
- extend your arms and drop the bar to the start position again

Barbell Power Clean to Press

Time: 60 seconds each side
Tempo: steady
Modification: treadmill or deadmill lateral step outs, or

Set Up: 
- load the sled with appropriate weight 
- loop a heavy band or chain belt through a single arm cable handle
- loop or attach the band or chain belt to the front of the sled 
*see video
- step in front of the sled, facing 90 degrees from the sled
- hold the handle with the hand closest to the sled
- extend your arm and step away from the sled
- push your hips back, bend your knees slightly 
- keep an upright torso, neutral head, neck, spine 

Execution: 
- pick up the foot closest to the sled
- cross your foot over the other 
- extend your leg and drag the sled forward with your arm extended
- continue to crossover step laterally 
- complete time on one side before switching sides
- keep your hips square 90 degrees from the sled
- keep a steady pace
- extend your non working arm out to your side for stability

Lateral Sled Drag

Rep Count: 15R
Tempo: steady 
Modification: forearm supported leg raise or lying leg raise

Set Up:
- grip the handles of the dip machine so your torso faces out
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms like you are holding the top position of a dip and press your feet off of the platforms
- extend your legs towards the ground, point your toes
- hold tension in your chest and triceps in your upper body to support the position 

Execution: 
- bend your knees and raise your legs forward
- lift your knees until they are in line with your hips
- contract your core
- extend your legs and lower them towards the ground again with control

Straight Arm Hold Knee Raise

Rep Count: 5R
Tempo: steady
Modification: hand release push ups [on knees or toes] to pike [walk hands to feet and back out]

Set Up:
- lie supine on the ground directly in front of a wall so your feet are closest to the wall 
- squeeze your glutes, pull belly button to spine, and set your brace
- bend your arms so your elbows are ~45 degrees from your torso
- plant your hands on the ground on either side of your chest

Execution: 
- extend your arms and press your chest away from the ground
*your body should travel in a stiff, straight line as you press up- do not let hips rise faster or slower than your torso 
- contract your chest
- as you press up to the top of the push up, step each foot off of the ground and onto the wall behind you
- use your arms to press yourself up as you walk your hands towards your feet and feet up the wall
- walk your hands in until you are directly facing the wall in the handstand position, arms fully extended 
*think about pressing yourself away from the ground at the top of the rep 
*hold the hollow position at the top of the rep 
- walk your feet down the wall as you walk your hands out again 
- step each foot to the ground again 
- bend your arms and lower your chest to the ground
- move directly into the next rep

Wall Walks

12/13 Full Body

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

Jennifer

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 ♾️

Katie

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

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

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

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!

12/13 Full Body

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