Name: Playbook - Sam Sweeney - 12/3 Full Body or Optional Rest Day
Uploaded: 2026-06-17T00:04:46.758Z
Duration: 60 min
Description: 12/3 Full Body or Optional Rest Day

Happy new year🐇
15’6rds
10’6rds
Good start#blessednappreciated🫶🏻

yangBAE

Jennifer

Suzanne

Jessica

Megan

Wowza, squats to pistol are very humbling! Whew

Emilie

Great circuits today. The squat to pistol was so challenging!

Katie

Dominique

Alice

Great but hard to do in public gym. Definitely didn’t wanna use the only hyper extension machine for 20 min.

Ashley

Your programming is by far the best I have completed in my 10+ years of exercising. 🤯 Everything has a progression and place…stability and mobility coupled with core and compound lifts ❤️

Veronica

Judith Harris

Porchia

Teresa Rogers

Lakshmi Neelesh Nimmagadda

Audry

Definitely an equally full body challenge 🤩 I felt this everywhere! 🤙🏻

Samantha

Xenia

Abs abs abs…new goal to get those lower ones stronger!!

Happy Saturday!

*Focus of this split: strength building and mobility. 

Warm Up: foam roll, full body warm up and activation routine from app, + 10 mins steady state cardio to warm up the CNS [optional]

Click the ‘start now’ button to find the training day overview

Full Body: 

Optional: Begin with 10-15 mins of steady state cardio of your choice. I started with 15 minutes steady state stair stepper

This workout is broken into 2 separate circuits. Each circuit is giving a time cap, the goal is to complete as many rounds of each circuit as possible within the time cap given. Rep ranges are written in below, be sure to pick appropriate weight for each movement and that you are able to sustain that weight throughout the entire time cap. 

Circuit 1: 26 minutes: As many rounds as you can complete within the 26 minute time cap 
1. Deficit Deadlifts: 4-6R 
2. Air Squat to Pistol [counter balance weight]: 8-10R total 
3. Med Ball Decline Push Ups to Knees in Crunch: 6-8R total
4. Single Arm Push Press: 8-10R each side 

Rest 3-5 minutes [or as long as needed to recover] between circuits

Circuit 2: 20 Minutes: As many rounds as you can complete within the 26 minute time cap 
5. Weighted Hyperextensions: 8-10R 
6. Overhead Dumbbell Hold: 30 seconds 
7. Med Ball Dead Bug: 8-10R each side 

*rest as needed within each circuit. Try to keep rest periods within the circuit short.

12/3 Training Day Overview

Rep Range: 4-6R 
Tempo: steady, powerful 
Modification: standard deadlift [no deficit], or dumbbell/kettlebell deadlifts

*the deficit will increase the ROM of your deadlift. Keep that in mind when choosing weight 

Set Up: 
 - load the bar with an appropriate weight for the rep count
- place plate or low platfor centered on the ground under the barbell
- stand on the plate and position the bar so it is in line with/above “mid shoelace “
- take a hip width stance or slightly inside. (feel free to play around with stance, your mobility will play a large role in the width of your stance)
- create a tripod foot with your feet (think about connecting/pressing through the base of your big toe, little toe, and heel) 
- with a neutral spine, push your hips back and bend forward to grip the barbell. 
- grip the barbell with a pronated grip (feel free to use straps), hook grip, or an under/overhand grip. (Use a “death grip” on the bar)
- grip should be just outside of the hips
- activate the lats by depressing the scapula (shoving them down and pinning them there) and think about breaking the bar around your body to create tension.
*as you do this the bar should be pulled right up to your shins
- lift your chest and keep your gaze forward, a good rule of thumbs is that we should be able to see the logo on your shirt from the front in the start position 
- keep head/neck/spine neutral

Execution: 
- take a bracing breath, expand your core 3D
- keep a neutral spine, and press your feet through the platform below you
- leg press the weight up until the bar is at knee level 
- as soon as the bar reaches your knees use torque to snap your hips in and stand the rest of the way to the top of the rep (think about your knees externally rotating, but don’t actually rotate, and drive the hips in)
- contract the entire posterior chain and keep it tight, make sure to reach full hip extension at the top of the rep, but don’t hyperextend through the low back
- lower the bar with control, keep the bar as close to your body as possible. 
- Reset your breath in between each rep

Deficit Deadlift

Rep Range: 8-10R total 
Tempo: steady 
Modification: squat to pistol with counter balance [holding weight out in front to balance], or squat to pistol with band or trx assistance, or box squat to pistol

Set Up: 
- stand with feet together, toes forward 
- extend your arms down in front of your body 
- squeeze your glutes and tuck your ribs to brace 
- grip the ground with your feet 

Execution:
- hinge at your hips as you bend your knees and lower into a full ROM squat 
- extend your arms forward and point fingers straight out as you lower into the squat 
- when you reach full ROM in your squat, lift one foot off the ground and extend your leg straight forward
- drive your other foot through the ground, extend your leg and press yourself back up into the standing position 
- continue with this pattern but alternate which foot you lift off the ground each rep 
- keep knees in line with your toes throughout each rep 
- keep chest upright and facing forward
- grip the ground with your toes, heel should stay glued to the ground

Squat to Pistol

Rep Range: 6-8R total 
[push up + knee in crunch= 1R]
Tempo: steady 
Modification: take out med ball- jump feet in towards hands in between push ups [in place of knees in crunch]

Set Up: 
- position a med ball on the ground 
- get down on the ground in a high plank position but elevate your toes on the med ball 
- plant your hands just outside of your chest, under your shoulders - grip the ground with your fingers 
- squeeze your glutes and pull your belly button to your spine to brace 
- keep a neutral head/neck/spine 

Execution: 
- bend your elbows so they travel below your shoulders and at a ~45 degree angle from your torso
- lower your chest towards the ground 
- get as low as you are able, tapping the ground if you can- but bend arms to at least 90 degrees
- extend your arms and press yourself back up into the high plank position 
- contract your chest
- immediately bend your legs and drive your knees towards your chest as you roll the ball in to a crunch position 
- contract your core
- extend your legs and roll the ball back behind you until your legs are straight again 
- do not let your low back sink throughout the movement, keep your core active and engaged

Med Ball Decline Push Up to Knee in Crunch

Rep Range: 8-10R each side 
Tempo: explosive, steady 
Modification: single arm overhead press- neutral grip 

Set Up: 
- grip a dumbbell in one hand, neutral grip 
- stand with feet hip width apart 
- squeeze your glutes, tuck your ribs, and pull your belly button to your spine to brace
- lift the dumbbell to the front racked position, dumbbell resting on shoulder- elbow pointing forward
- extend the other arm out for stability and balance in this position 

Execution: 
- break at your hips, bend your knees just slightly 
- extend your legs and press up onto the balls of your feet
- use the momentum from your lower body to extend your arm and press your dumbbell up and into the overhead position [pinky forward at the top of the rep] 
- make sure your arm is fully extended at the top of the rep, like you are reaching towards the ceiling
- lower the dumbbell back to your shoulder with control
- ‘catch’ the dumbbell with soft knees 
- reset between reps 
- complete all reps on one side before moving to the other side

Single Arm Push Press

Circuit 1: 26 Minute AMRAP

Rep Range: 10-12R 
Tempo: steady 
Modification: superman lat row with dumbbells or bands 

Set Up: 
- position yourself on the hyperextension machine so the pad is right in line with your hips 
- grip a dumbbell or plate in both hands, hold the weight at your chest
- squeeze your elbows in tight to your sides
- plant your feet on the platform firmly, toes forward 
- tuck your ribs and squeeze your glutes to brace

Execution: 
- use your low back and core [trunk] to lift your torso until your chest is facing forward 
*these will differ from glute focused hyperextensions in that you want to light up your erectors [low back] and use them. When you raise your torso you want your body in a straight line [or torso slightly past your hips] at the top of the rep 
- keep your ribs tucked down at the top of the rep and contract your lower back/core 
- lower your torso back towards the ground with control

Weighted Hyperextensions

Time: 30 seconds 
Tempo: hold 
Modification: seated dumbbell oh iso hold

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- stand with your feet hip width apart, toes forward
- grip the ground with your toes
- lift the dumbbells to the front racked position, dumbbells at shoulders- elbows pointing forward 
- squeeze your glutes, tuck your ribs, and brace 

Execution: 
- extend your arms and press the dumbbells into the overhead position 
- pinkies and armpits should point forward
- think about reaching your dumbbells to the ceiling as you hold
- keep a stiff trunk and strong brace in your core
- watch for hyperextension in your low back- keep your glutes squeezed to hold a neutral braced position in your pelvis

Dumbbell Overhead Iso Hold

Rep Range: 8-10R each side 
Tempo: steady 
Modification: use exercise ball or simply press hand to opposite knee to create a similar effect 

Set Up: 
- grab a med ball and lie on the ground in a supine position 
- bend your legs and position them at a 90 degree angle 
- place the med ball against one knee, hold it in place by pressing the opposite hand against the ball and into your knee
- pull your belly button towards your spine, tuck your ribs and brace 
- keep tension in your core by driving and actively pressing your knee and hand into the ball to keep it in place
- extend your free arm straight up

Execution: 
- keep a strong brace in your core as you extend your free leg towards the ground 
- as you extend your leg, simultaneously extend your arm towards the ground behind you, overhead
- bend your leg and lift your arm again as you return to the start position 
- contract your core 
- lower your leg and opposite arm as you keep a strong hold on the med ball
- breathe through the exercise- inhaling through your nose as you lower your arm and leg, exhaling as you lift back to the start position- contract into your exhale
- complete all reps on one side before switching sides

Med Ball Dead Bug

Circuit 2: 20 Minute AMRAP

12/3 Full Body or Optional Rest Day

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

6/16 Quads, Glutes

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 ♾️

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

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!

12/3 Full Body or Optional Rest Day

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