Name: Playbook - Sam Sweeney - 12/6 Full Body
Uploaded: 2026-06-17T00:04:44.808Z
Duration: 75 min
Description: 12/6 Full Body

Love/hate relationship with the steady sled pushes 🙌

Kelby Kletchka

Side plank cables rows: ultimate full body stabilizer 👏

Megan

Hit a PR of #145lbs on deficit deadlift 🥳

Diana

Danielle

Felt good after being sick for two weeks took it slow felt good 😊

Joanne Nichols

Janelle

Paula

Feeling a lot of shoulders dominant movements over all these last few programs. It’s not feeling awesome.

Jess

Paige

That barbell combo and the side plank row 🤌🏻😮‍💨

Chelsea

Always a good time!  Barbell set was brutal!

Yanely

Good workout! - kinda missin the old style fullbody days though !

Stephanie

Steve

Such a good full body, loved all the core work!

Sara

Holli

Hit all the spots without wrecking me for tomorrow.

Julie

Mia Arrowsmith

Lisaq

Whew that was gooood! Those pushups were HARD after yesterday!

McKinzey

Lorena

Great full body Wednesday. The barbell pullover 🔥

Deja

Nyakeh

Porchia

Megan Laudick

Loved the floor superset! Really enjoyed the movements in this full body day!

Maranda

That barbell floor superset was 😮‍💨

Maria Zenz

Happy Wednesday!

Week 4 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/4-6R 
	
2a. Barbell Floor Pullover: 5S/6-8R [3 second eccentric]
2b. Barbell Floor Press Up: 5S/8-10R 
	
3. Chaos Push Ups: 4S/6-8R [2 second pause at the top of each rep] 
	
4. Side Plank Cable Row: 3S/15R each side 
	
5a. Single Arm Overhead March: 3S/30 seconds each side
5b. Sled Push: 3S/90 seconds

12/6 Training Day Overview

Rep Range: 4-6R
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: 6-8R 
Tempo: 3 second eccentric 
Modification: floor hollow hold dumbbell pullover

Set Up: 
- load a barbell with appropriate weight, or use no weight
- lie on the ground in a supine position, extend your legs
- grip the bar with a pronated grip, shoulder width apart
- extend your arms and hold the barbell over your chest
- squeeze your glutes, pull belly button to spine, and set your brace
- lift your legs off of the ground just slightly- feet should hover off of the ground [raise legs higher to modify]
- hold a tight brace in your core
- pin your scap down 

Execution: 
- keep your arms straight and lower the bar back behind your head towards the ground
- tap the plates of the bar to the ground on either side
- use your lats and core to pull the bar off the ground and over your chest again 
- contract your lats and core at the top of the rep 
- keep a tight brace, back glued to the ground

Barbell Floor Pullover

Rep Range: 8-10R 
Tempo: steady 
Modification: dumbbell floor press up

Set Up: 
- load the barbell with appropriate weight, or use no weight 
- grip the barbell with a pronated grip, shoulder width apart 
- lie on the ground in a supine position, extend your legs- point your toes 
- bend your arms and rest your triceps on the ground, bar in line with your chest, elbows 45 degrees from your torso 
- keep your knuckles facing the ceiling 
- squeeze your glutes, pull belly button to spine, and set your brace 

Execution: 
- extend your arms and press the bar away from your chest
- use your core and the momentum from your upper body to sit up so your chest is facing forward 
- with arms extended, lift the bar into the overhead position at the top of the rep 
- contract your core 
- barbell should be directly over your head at the top of the rep 
- as you bend your arms and lower the bar, lie back into a supine position again 
- tap your triceps to the ground between reps

Barbell Floor Press Up

Superset

Rep Range: 6-8R 
Tempo: 2 second pause at the top of each rep 
Modification: incline push ups

Set Up: 
- attach a band to each side of the rack at about hip height, secure it using pins or safety racks
- step in front of the band, facing the rack 
- bend forward and grip the band with each hand, shoulder width apart
- step your feet back into push up position, wide stance for more stability 
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin, keep a neutral head, neck, and spine
- position your chest directly over the band

Execution: 
- bend your arms so your elbows travel ~45 degrees from your torso
- lower your chest to the band
- extend your arms and press your chest away from the band
- contract your chest at the top of the rep 
- keep full body tension, hips should rise and fall in line with your torso
- move slowly to stabilize the tension of the band

Chaos Push Ups

Rep Range: 15R each side 
Tempo: steady
Modification: side plank banded row

Set Up: 
- attach a single arm handle to one side of the cable, position it low
- step in front of the cable, facing the handle
- get down into a side plank position
- plant your forearm on the ground so your elbow is directly until your delt, chest facing the cable 
- stack your feet on top of one another or stagger your stance for more stability 
- drive your hips in, squeeze your glutes, pull belly button to spine, and set your brace
- grip the handle of the cable with a neutral grip, extend your arm forward
- hold the side plank position steady

Execution: 
- retract your scapula and bend your arm as you pull the cable 
- drive your elbow to your side, squeeze it in close
- contract your lat
- release the cable and extend your arm forward again with control 
- keep your chest and hips facing the cable 
-

Side Plank Cable Row

Time: 30 seconds each side
Tempo; steady

Set Up: 
- grip a dumbbell in both hands
- squeeze your glutes, pull belly button to spine, and set your brace
- keep one arm extended down by your side
- lift the dumbbell on the other side and extend your arm overhead, palm facing in at the top 
- tuck your ribs
- keep a neutral head, neck, and spine
- stand with feet hip width apart, toes forward

Execution: 
- lift one foot off of the ground
- bend your knee and drive it towards your chest
- contract your core, hold the brace steady
- extend your leg and plant your foot on the ground again 
- lift your other leg and drive your knee towards your chest
- continue alternating legs in a march with a steady pace
- keep one dumbbell pinned down by your side, keep the other dumbbell pinned directly overhead

Single Arm Overhead March

Time: 90 seconds
Tempo; steady
Modification: deadmill or plate push

Set Up: 
- stand behind the sled
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms forward, and lean your torso towards the handles of the sled
- grip the handles on each side with a neutral grip 
- tuck your chin and keep a neutral head, neck, and spine
- keep your arms straight 

Execution: 
- step forward as you push the sled with a steady pace
- keep your chest facing the ground
- keep a tight grip on the handles of the sled

Sled Push

12/6 Full Body

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

Jennifer

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

Michelle 

6/5 Hamstrings, Glutes

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🩵

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!

12/6 Full Body

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