Name: Playbook - Sam Sweeney - 12/2 Delts, Calves, Core [optional rest day]
Uploaded: 2026-06-17T00:04:44.824Z
Duration: 75 min
Description: 12/2 Delts, Calves, Core [optional rest day]

Always love how wood choppers make your obliques feel ❤️

Megan

Meghan

Audry

Deja

A good reminder that I need to work on core 🤣

Becky

Porchia

Shelly

I had so much fun with this workout. ❤️❤️❤️❤️🔥🔥🔥🔥🔥

Ann-Marie

Bree

Regina

Happy Saturday!

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

Week 3 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/4-6R 
	
2. Weight Belt Donkey Calf Raise: 5S/10R paused + 10R steady [20R total- 2 second pause at the top of first 10 reps, steady tempo on final 10 reps]
	
3. Cable Woodchop: 4S/15R each side 
	
4a. Single, Single, Double Seated Scaption Raise: 3S/4-6R each side + 10R together [18-22R total]
4b. Chest Supported Dumbbell Press Out:	3S/8-10R 
	
5a. Hip Banded High Plank Hold: 3S/30 seconds 
5b. Hip Banded Walking Plank: 3S/30 seconds

12/2 Training Day Overview

Rep Range: 4-6R
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 Range: 10R paused + 10R steady 
*20R total
Tempo: 2 second pause at the top of first 10 reps, steady tempo on final 10 reps
Modifications: machine donkey calf raise

Set Up: 
- load a dip weight belt with appropriate weight 
- position one 25 lb rubber plate [or platform equal in height] in front of a flat bench 
- position the weight belt around your hips
- stand facing the bench
- step the balls of your feet on top of the plate under the bench, allow your heels to hang off the platform
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, bend your torso forward, and extend your arms towards the bench
- plant your hands on the top of the flat bench, under your delts 
- keep a neutral head, neck, spine 

Execution: 
- keep your legs straight, and drive the balls of your feet into the platform 
- raise your heels off the ground and into full extension 
- contract your calves
- keep your toes glued to the platform and lower your heels towards the ground again
- feel a full stretch in your calves at the bottom of the rep

Weight Belt Donkey Calf Raise [tempo change]

Rep Count: 15R each side
Tempo; steady 
Modification: banded or dumbbell wood chop

Set Up: 
- attach a single arm handle to one side of the cable, position it high 
- step in front of the cable, facing 90 degrees from the hand
- reach your arms across to grip the handle with both hands, overlap your palms with a neutral grip 
- step away from the cable 2-3 steps 
- get into a hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- reach your arms across your chest and high, in the direction of the cable 
- keep your hips square forward
- keep your arms straight 

Execution: 
- use your core to pull the cable across your torso and down towards the ground to the outside of your legs
- contract your core
- release the cable and stretch your arms across your torso and towards the cable again
- use your core to control the movement
- keep arms locked straight

Cable Woodchop

Rep Range: 4-6R each side + 10R together 
*18-22R total
Tempo: steady

Set Up: 
- set your bench to ~70-80 degree incline
- grip a dumbbell in each hand, neutral grip 
- sit on the bench, plant your feet on the ground, press your mid back into the bench 
- extend your arms down by your sides
- your dumbbells should hang down directly in line with your delts, just behind your torso
- keep your arms straight 
- tuck your chin

Execution: 
- keep one arm extended down by your side
- lead with your thumb and raise your other arm forward
- raise the dumbbell until it is in line with your front delt
- contract your delt
- lower your arm back down by your sides with control 
- complete the allotted reps on each side before completing reps with both arms together

Single, Single, Double Seated Scaption Raise

Rep Range: 8-10R
Tempo: steady 
Modification: bent over dumbbell press out

Set Up: 
- set your bench to 70-80 degree incline
- grip a dumbbell in each hand, pronated grip
- straddle the seat of the bench
- press your chest and hips into the back pad of the bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- drive your hips into the bench, tuck your chin
- squeeze your scapula together 
- lift the dumbbells and bend your arms on each side at 90 degrees, palms facing down to begin 

Execution: 
- extend your arms and press the dumbbells straight forward, away from you
- contract your delts, high back at the top of the rep 
- bend your arms and guide the dumbbells back to the start position, 90 degree bend in your arms
- keep your wrists locked straight throughout

Chest Supported Dumbbell Press Out

Compound Set

Time: 30 seconds
Tempo: hold
Modification: no band, or incline high plank hold

*use the pins of the rack or heavy dumbbells to secure the band on each side

Set Up: 
- secure a band low across a rack 
- sit on the ground in front of the band
- slide your lower body under the band, position the band across your low back, hips
- plant your hands on the ground, under your delts
- step your feet back into a high plank position 
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- keep stiff, full body tension- make sure your body stays in a straight line
- hold this position 
- do not let your hips drop or rise, keep them in line with your torso
- hold the brace in your core to support the tension of the band

Hip Banded High Plank Hold

Time: 30 seconds
Tempo: steady 
Modification: no band, walking plank on knees

Set Up: 
- secure a band low across a rack 
- sit on the ground in front of the band
- slide your lower body under the band, position the band across your low back, hips
- plant your hands on the ground, under your delts
- step your feet back into a high plank position 
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- keep stiff, full body tension- make sure your body stays in a straight line
- bend each arm, one at a time, and lower onto your forearms
- lift one hand off of the ground, one at a time, and extend your arms as you press
- do not let your hips drop or rise, keep them in line with your torso
- hold the brace in your core to support the tension of the band

Hip Banded Walking Plank

12/2 Delts, Calves, Core [optional rest day]

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

Jennifer

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!

12/2 Delts, Calves, Core [optional rest day]

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