Name: Playbook - Sam Sweeney - 12/23 Delts, Calves, Core [optional rest day]
Uploaded: 2026-06-17T00:04:44.733Z
Duration: 70 min
Description: 12/23 Delts, Calves, Core [optional rest day]

Michelle 

Megan

Julie

Kimmy

Eugenia

Paula

Doubled up today and this was the perfect 2nd😮‍💨

Tiffany

So thankful for this program and that it keeps me on track ☺️

Janelle

Jennifer

Boulder shoulders 🫵🏻💪🏻👊🏻🔥🤌🏻

Shelly

Mia Arrowsmith

Porchia

Megan Laudick

Steve

Happy Saturday!

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

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.

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. Seated Dumbbell Overhead Press: 3S/8-10R

3. Band Resisted Hanging Bent Leg Raise: 6S/6-8R [3 second eccentric each rep]

4. Weight Belt Single Leg Donkey Calf Raise: 4S/10-12R each side [2 second pause at the top of each rep]

5. Band Resisted Plank Walkout: 4S/4-6R 

6. Dumbbell Chest Supported T Raise: 5S/10R

12/23 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 Range: 8-10R
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.

Rep Range: 6-8R 
Tempo: 3 second eccentric each rep  
Modification: no band, banded or weighted lying reverse crunch, sub dumbbell in place of band 

Set Up: 
- secure the band low across the rack using the pins or safety bars [or use heavy dumbbells, just make sure they are appropriately heavy] 
- grip the pull up bar with both hands, pronated grip, shoulder width apart or slightly wider
- extend your body down from the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- think about breaking the bar in half, contract your lats
- keep your ankles flexed, hook the band over your shoelaces

Execution: 
- use your core to bend your legs and drive your knees towards your chest
- curl your pelvis up and contract your core
- extend your legs towards the ground again with control 
- keep the band positioned over your shoelaces to provide tension

Band Resisted Hanging Bent Leg Raise

Rep Range: 10-12R each side
Tempo: 2 second pause at the top of each rep 
Modification: no weight, or donkey calf raise machine

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 ball of one foot on top of the plate under the bench, allow your heel to hang off the platform
- bend your other leg and pin it at 90 degree
- 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 leg straight, and drive the ball of your planted foot into the platform 
- raise your heel off the ground and into full extension 
- contract your calf 
- keep your toes glued to the platform and lower your heel towards the ground again
- feel a full stretch in your calf at the bottom of the rep

Weight Belt Single Leg Donkey Calf Raise

Rep Range: 4-6R 
Tempo: steady
Modification: drop to your knees, and/or no band

Set Up: 
- loop a large loop band low around a rack or machine in front of you
- step in front of the band 3-4 steps away, face the band
- get down on the ground in a high plank position, head facing the band
- loop the band around each wrist and plant your hands on the ground under your front delts
- drive the balls of your feet into the ground, wider than hip width stance
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine
- hold stiff, full body tension

Execution: 
- walk each hand out, away from your body and towards the direction of the band
- do not let your hips fall and step your hands out as far as you are able to with control 
- resist the tension of the band as you walk your hands in and under your front delts again with control 
- hold tension in your core and delts throughout

Band Resisted Plank Walkout

Rep Count: 10R
*every 30 seconds
Tempo: steady

Set Up: 
- set your bench to ~80 degree incline
- grip a dumbbell in each hand, neutral grip 
- straddle the bench with both legs
- press your chest and hips against the back pad of the bench 
- extend your arms down on either side of your torso, dumbbells directly below your delts
- press your hips into the bench
- pin your traps down

Execution: 
- keep your arms straight and raise the dumbbells out to your sides
- contract your lateral delts
- hold tension in your delts and keep your arms straight as you rotate your arms straight forward into a front raise positin
- contract your front delts
- with straight arms rotate your arms back out to your sides again and then down by your sides with control 
- keep tension in your delts throughout
- keep your traps from taking over, lighten the weight if needed

Dumbbell Chest Supported T Raise

12/23 Delts, Calves, Core [optional rest day]

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

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

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!

12/23 Delts, Calves, Core [optional rest day]

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