Name: Playbook - Sam Sweeney - 12/9 Delts, Calves, Core [optional rest day]
Uploaded: 2026-06-17T00:04:44.793Z
Duration: 75 min
Description: 12/9 Delts, Calves, Core [optional rest day]

Kody Young

Loved the lateral raise/bird dog superset 💪🥰

Megan

Another PR for the day! #35 on over head press! 🤩

Diana

Such a perfect lower impact mix of movements. My OHP strength keeps climbing!

Audry

Tiffany

Lisaq

I loved this flow. My home gym setup appreciates a full body that doesn’t require moving the bar up and down a bunch🫶🏼

Holli

Taylor Willman

Megan Laudick

Mia Arrowsmith

Lacey

Porchia

Epic workout today to finish off an epic week. 👏👏👏👏❤️❤️❤️❤️🔥🔥🔥🔥🔥🔥🔥🔥🔥

Ann-Marie

Jennifer

Regina

Happy Saturday!

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

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.

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. Reverse Facing Hack Squat Calf Raise: 5S/10R slow eccentric + 10R steady [20R total- 3 second slow eccentric on your first 10 reps, steady tempo on final 10 reps]
	
3. Standing Double Cable Y Raise: 4S/6-8R [2 second pause at the top of each rep]
	
4a. Standing Alternating Lateral Raise: 3S/30R 
4b. Cable Bird Dog Crunch: 3S/10R each side 
	
5a. Med Ball Knee Ins: 3S/30 seconds 
5b. Med Ball Stir the Pot: 3S/30 seconds

12/9 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: 3-5R slow eccentric + 3-5R steady
*6-10R total 
Tempo: 3 second slow eccentric on your first 3-5 reps, steady tempo on final 3-5 reps
Modification: standing machine calf raise, or barbell loaded standing calf raise

Set Up: 
- face the back pad of the machine and step each foot centered and low on the hack squat platform 
- take a hip width stance, toes forward
- drive your traps up into the shoulder pads, grip the handles on each side
- pull the pad into your shoulders, contract your lats and squeeze your elbows to your sides
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, spine
- unlock the machine and stand

Execution: 
- keep your legs straight, a slight bend is ok, and press up onto the balls of your feet
- lift your heels away from the platform as high as you are able
- contract your calves
- lower your heels to the platform until your feet are flat again 
- keep a tight grip on the handles on each side

Reverse Facing Hack Squat Calf Raise [tempo change]

Rep Range: 6-8R
Tempo: 2 second pause at the top of each rep 
Modification: bent over dumbbell Y raise

Set Up: 
- attach a single arm handle to each side of the cable
- position the handles at chest level on each side
- grip each handle with the opposite hand, pronated grip
- step to the center of the cable and slightly in front
- extend your arms straight forward, in line with your chest
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your arms straight, traps down 

Execution: 
- pull the cables into a Y shape overhead
- contract your high/mid back and rear delts at the top of the rep
- release the cables and lower your arms in front of you again with control 
- cables should criss cross in front of you
- keep your wrists straight

Standing Double Cable Y Raise

Rep Count: 30R total
Tempo: steady

Set Up: 
- hold a dumbbell in each hand
- stand with your feet hip width apart, toes forward
- hold your arms down by your sides
- pull belly button to spine and set your brace
- keep and neutral head, neck, and spine

Execution: 
- keep one arm down by your side
- raise your other arm straight out to your side
- when the dumbbell is in line with your lateral delt, contract your delt
- lower the dumbbell back down by your side with control 
- alternate raising the dumbbell out to each side, each rep
- keep your traps down

Standing Alternating Lateral Raise

Rep Range: 10R each side
Tempo: steady 
Modification: banded or bodyweight bird dog crunch

Set Up: 
- attach a handle to one side of the cable and position it low
- step in front of the cable facing the handle
- get down into a prone table top position 
- plant your hands on the ground under your front delts, bend your legs and position your knees under your hips
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head neck and spine 
- extend one arm forward, grip the cable with a neutral grip, keep your other hand planted on the ground 
- lift the opposite leg from the hand holding the cable and extend it back behind you

Execution: 
- depress your scapula on one side and bend your arm as you pull the cable towards you
- bend your opposite leg and drive your knee towards your elbow in a crunch 
- contract your lat and core
- release your arm and leg, extend arm forward and leg back behind you
- hold a tight brace in your core

Cable Bird Dog Crunch

Superset

Time: 30 seconds
Tempo: steady 
Modification: lying reverse crunch

Set Up: 
- place your med ball on the ground
- get down on the ground in a high plank position, hands under your front delts
- elevate your feet on the med ball behind you, shoelaces down
- extend your legs back behind you
- squeeze your glutes, pull belly button to spine, and brace
- tuck your chin

Execution: 
- bend your legs
- drive your knees towards your chest and roll the med ball under your hips
- contract your core
- extend your legs and push the med ball out again 
- keep your hips up, control the movement through your core

Med Ball Knee Ins

Time: 30 seconds
Tempo: steady 
Modification: drop to knees or low plank see saw

Set Up: 
- place your med ball on the ground
- plant your forearms on top of the med ball 
- step your feet back into a low plank position 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your hips in line with your torso

Execution: 
- slowly begin to roll the med ball using your forearms and lats in a circular motion in one direction
- hold a tight brace in your core throughout, hips stay down
- switch directions halfway though
- keep your chest over the med ball 
- keep your lats engaged

Med Ball Stir the Pots

Compound Set

12/9 Delts, Calves, Core [optional rest day]

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

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!

12/9 Delts, Calves, Core [optional rest day]

Community

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