Name: Playbook - Sam Sweeney - 12/16 Delts, Calves, Core [optional rest day]
Uploaded: 2026-06-17T00:04:44.764Z
Duration: 70 min
Description: 12/16 Delts, Calves, Core [optional rest day]

Kody Young

Megan

Those cable sit ups really challenged me!

Audry

Kiki

Kanchan

Mia Arrowsmith

Yanely

Stephanie

Paula

Rachel

Abby

Megan Laudick

Lacey

Those sit ups sucked 
🏀⚽️🏐🎾⚾️🥎’s 😮‍💨😮‍💨😮‍💨

Shelly

I was finally able to hit 40 lbs on the DB press!!!! I use to barely shoulder press15lbs!! Thank you to strength gains during the bulk season and this program!

Maranda

Good one! Cable sit-ups are no joke!  Need to work on these. 😬

Lakshmi Neelesh Nimmagadda

Was I the only who couldn’t do those rope crunches!?🤯

Jennifer

Regina

Porchia

Happy Saturday!

*PLEASE USE THIS DAY AS A SECOND REST DAY IF NEEDED*

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.

Delts, Calves, Core:

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. Seated Dumbbell Overhead Press: 4S/3-5R 

2. Standing Machine [or dumbbell] Lateral Raise: 10S/5R [every 20 seconds]

3. Single Leg Seated Calf Raise: 5S/8-10R each side [2 seconds pause at the top of each rep]

4. Barbell Rollout: 4S/6-8R [3 second eccentric] 

5. Cable Rope Sit Ups: 4S/12-15R 

6. Standing Dumbbell Push Press: 3S/20R

12/16 Training Day Overview

Rep Range: 3-5R
Tempo: steady

Set Up:
- sit on a bench with a back support, plant your feet on the ground
- grip a dumbbell in each hand, pronated grip
- pull belly button to spine, and set your brace
- use your knees to help lift the dumbbells into the overhead position, dumbbells directly in line with your delts overhead
- drive your ribs down
- tuck your pinkies forward

Execution: 
- bend your arms so your elbows travel slightly in front of your torso 
- lower to ~90 degree bend in your elbows (or just below)
- drive your feet through the ground and exhale as you extend your arms
- press the dumbbells up into the overhead position again
- keep dumbbells in line with your delts at the top of the rep
*watch for rib flare in the overhead position. Think “tuck the ribs” and hold the brace in your trunk to create a stable foundation to press.

Seated Dumbbell Overhead Press

Rep Count: 5R
Tempo: steady

*sub dumbbells for machine

Set Up: 
- stand directly behind the lateral raise handles, facing the machine 
- take a hip width stance, toes forward
- grip the handles with a neutral grip 
- extend your arms down by your sides
- pin a slight bend in your arms 
- squeeze your gltues, pull belly button to spine, and brace
- keep a neutral head, neck, and spine

Execution: 
- keep your arms straight and extend your arms out to your sides
- lift the handles until they are in line with your lateral delts
- contract your lateral delts
- lower the handles back down by your sides with control 
- keep your shoulders back, traps down 
- keep your wrists straight

Standing Machine [or dumbbell] Lateral Raise

Rep Range: 8-10R each side
Tempo: 2 second pause at the top of each rep
Modification: seated/weighted with plate, or any machine calf raise

Set Up: 
- sit on the edge of the calf raise seat
- adjust the knee pad so it is pressing into your quads
- position the ball of one foot on the platform, heel hanging off, toes pointing forward 
- keep your other foot planted on the ground
- tuck your chin and grip the handles of the machine
-  pull belly button to spine and brace

Execution: 
- drive down through the ball of your foot and lift your heel away from the ground
- when your heel is raised as high as it can be, contract your calf
- lower your heel towards the ground again with control until your calf is in the fully stretched position again
- keep the ball of your foot glued to the platform
- keep your other foot glued to the ground

Single Leg Seated Calf Raise

Rep Range: 6-8R
Tempo: 3 second eccentric 
Modification: ab wheel rollout or plank walkout, or sub with cocoons

Set Up: 
- load the bar with rubber plates
- get down on the ground in a kneeling position behind the barbell 
- grip the bar shoulder width apart or slightly wider, with a pronated grip 
- squeeze your glutes, pull belly button to spine, and brace
- keep your chin tucked, neutral head, neck, and spine
- depress your scapula, hold tension in your lats

Execution: 
- keep your arms straight and roll the bar away from your quads
- lower your torso towards the ground
- extend your arms overhead, torso facing the ground at the bottom of the rep 
- stretch through your core and lats
- lift your torso away from the ground and use your lats and core to pull the bar back towards your legs
- round your upper back at the top of the rep, contract your core
- keep a tight grip on the bar
- keep a stiff torso, do not let your lower back sag or drop

Barbell Rollout

Rep Range: 12-15R
Tempo: steady
Modification: banded sit ups

Set Up: 
- attach the rope to one side of the cable and position it low
- step in front of the cable, facing away
- step forward 3-4 steps and lie on the ground in a supine position, feet facing away from the cable 
- bend your legs and plant your feet on the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- reach your arms overhead and grip the ends of the rope with a neutral grip on each side
- bend your arms and pull the rope to either side of your head
- point your elbows forward, squeeze them in close to your head on each side
- tuck your chin 

Execution: 
- pull the rope and use your core to sit your torso into the upright position 
- contract your core at the top of the rep with your chest facing forward
- lower your torso back to the ground with control 
- keep a tight grip on the rope 
- control the movement with your lats and core

Cable Rope Sit Ups

Rep Count: 20R
Tempo: steady 
Modification: standing overhead press

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- stand with your feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- bend your arms and lift the dumbbells to position them in the front racked position on your front delts, elbows pointing forward
- tuck your ribs and keep a tall torso 

Execution: 
- push your hips back slightly and dip at your knees
- extend your legs and hips rapidly
- simultaneously extend your arms and use the momentum from your lower body to press the dumbbells up and into the overhead position 
- contract your delts at the top 
- bend your arms and lower the dumbbells to the front racked position again with control, elbows forward

Standing Dumbbell Push Press

12/16 Delts, Calves, Core [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 ❤️‍🔥

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

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!

12/16 Delts, Calves, Core [optional rest day]

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