Name: Playbook - Sam Sweeney - 12/20 Full Body
Uploaded: 2026-06-17T00:04:44.749Z
Duration: 70 min
Description: 12/20 Full Body

Kelby Kletchka

Helena

Jessica

Olivia Schneider

Definitely underestimated the Landmine rotational clean press! 😮‍💨 but, did hit yet another PR: #155 on deficit deadlifts! 🥳

Diana

Olivia

Christina

Your workouts have been murdering my body this week. It’s been brutal, but feeling strong as heck. :)

Diva

Lisaq

Sara

Yanely

Karla

I Feel alive after 3 days off! This was much needed. Thank you. 👊🏽

April

Considering I’m still sore from Monday clamshells!

Jennifer

Oh my my. It was a killer workout. Someone save my shoulders please 🙏

Janelle

Maranda

Mia Arrowsmith

Wooh those landline rotationals got my heart rate up!

Megan

Amazing working out 🏋🏻‍♀️. Thank you so much Sam 🙏🏼

Lorena

WOW this week has been great definitely pushed my muscles 💪🏼

Joanne Nichols

Megan Laudick

Laura

Regina

Mike Metzger

Talk about 😮‍💨😮‍💨😮‍💨😮‍💨🔥

Porchia

Holy f:;($! Did it!! That was a mother f🥳ker!!!❤️❤️❤️

Donalee

Lindsay Brauer 

Ann-Marie

Xenia

Rachel Ratvasky

*had to slow it down on the CLEANS whoops

Kaylin

Awesome.  I might be dead or just can’t breathe.  Nice.

Steve

Happy Wednesday!

Week 6 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. Barbell Deficit Deadlift: 3S/8-10R

3. Eccentric Pull Ups [band/machine assisted]: 5S/3-5R [5-10 second eccentric each rep] 

4. Deficit Decline Push Ups: 4S/6-8R [2 second pause at the top of each rep]

5. Landmine Rotational Clean to Press: 3S/8-12R each side

6. Barbell Sumo High Pull: 5S/10R [every 30 seconds]

12/20 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 Range: 8-10R
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

Rep Range: 3-5R 
Tempo: 5-10 second eccentric each rep- as slow as possible 
Modification: Eccentric inverted row
**these can be assisted with band or machine

Set Up: 
- position a bench next to your pull up bar
- stand on the bench under the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- grip the bar with a pronated grip- shoulder width apart or slightly wider, while your feet are still on the bench

Execution: 
- use your lower body to help you jump off of the bench and pull yourself into the top of the pull up position- chin over the bar
- depress your scapula and bend your arms, drive your elbows straight down
- hold tension in your lats 
- keep full body tension and lower your chest away from the bar AS SLOW AS POSSIBLE
- control the eccentric portion of the rep as you extend your arms
- when your arms are fully extended at the bottom, release your grip from the bar and land with soft knees with feet on the ground or ste back onto the bench
- step back on top of the bench and continue into the next rep

Eccentric Pull Ups

Rep Range: 6-8R
Tempo: 2 second pause at the bottom of each rep 
Modification: deficit flat or incline push ups and/or take out deficit

Set Up: 
- place two plates on the ground about chest width apart, in front of a bench or box
- get into a prone position, chest facing the ground 
- place each hand on top of each plate on the ground 
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your legs and position each foot on top of the bench behind you
- keep your hips in line with your torso, stiff, full body tension 
- tuck your chin and keep a neutral head, neck, and spine position 

Execution: 
- bend your arms so your elbows travel ~45 degrees from your torso 
- lower your chest towards the ground, in between the plates- you should feel a full stretch across your chest
- extend your arms and press your chest away from the ground and into the top position again 
- contract your chest
- make sure your body is traveling in a stiff, straight line [don’t let your hips fall or rise faster than your torso]

Deficit Decline Push Ups

Rep Range: 8-12R each side
Tempo: explosive

Modification: dumbbell rotational clean to press or take out rotation and sub with single arm dumbbell clean to press 

*if you don’t have a landmine attachment, position one end of the barbell in the corner of a rack or room. Pad the bar with a towel or shirt if needed 

Set Up: 
- position one end of the barbell in the landmine attachment 
- load the free end of the bar with appropriate weight, or use no weight as you adjust to the movement 
- step in front of the loaded end of the bar, facing 90 degrees from the end of the bar
- line up your shin closest directly behind the end of the bar
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, bend your knees, and lean your torso forward
- grip the end of the bar with your hand closest, pronated grip 

Execution: 
- clean the end of the bar away from the ground 
- as you lift the bar, rotate your torso to facing forward
- as you clean to bar, reach over with your other arm and switch hands gripping the bar
- drive your hips in and extend your arm into a press position 
- arm and hips extended at the top of the rep, staggered stance
- lower the bar to your shoulder and then to the ground again, switch your grip placement back to the start position at the bottom of the rep 
- keep this one fluid and explosive movement 
- be patient with the timing

Landmine Rotational Clean and Press

Rep Count: 10R
*every 30 seconds
Tempo: steady 
Modification: dumbbell or kettlebell sumo high pull

Set Up: 
- load the barbell with rubber plates [this will put you at a more appropriate starting position] 
- step behind the barbell in a sumo stance, wider than hip width- toes forward or slightly out
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms down in front of your torso
- push your hips back, bend your knees and lean your torso forward just slightly
- sink your hips down so your shins are vertical, lift your chest so it is facing forward
- grip the bar directly under your front delts
- depress your scapula and contract your lats
- keep a neutral head, neck, and spine position 

Execution: 
- extend your legs and drive your hips in
- simultaneously lift the bar off of the ground and along the line of your torso
- bend your elbows and drive them high as you lift the bar to chest height
- legs and hips fully extended, elbows higher than your delts in a V shape at the top of the rep 
- contract you delts and glutes/hamstrings at the top of the rep 
- reverse the movements and extend your arms as you lower the bar down in front of your torso again 
- push your hips back and bend your legs as you lower the bar to tap the ground between reps 
- keep chest facing forward

Barbell Sumo High Pull

12/20 Full Body

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

6/16 Quads, Glutes

Audry

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!!

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🩵

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!

12/20 Full Body

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