Name: Playbook - Sam Sweeney - 2/28 DEADLIFTS, SHOULDERS, CORE
Uploaded: 2026-06-17T00:04:42.884Z
Duration: 75 min
Description: 2/28 DEADLIFTS, SHOULDERS, CORE

Serena

Audry

If my shoulders could just leave me and run away they would 😅💪🏻

So glad there is no finisher in this split!!!

Amber

30 Reps is too much of anything!!!   😵‍💫

Michelle 

Mohammed

Week 1 was insane! This split is going to be 🔥

Katie

Deadlift AND shoulders in one day?? I am in love. Definitely my favorite day of this split 🤭

Paige

Firuza

That triset was NASTY 🤮🥵😤
Best shoulder burn ever

Morgan

This was an odd one for me. My lats have been put through the ringer this week and they felt extra tired today. Those Y raises were death ☠️

Tamara

love love love this day!! great workout. downloading to repeat in the future.

Kelly

Holy shit my shoulders are going to burn off

Sierra

Marla

Feeling the upper body workout from the other day 🫠. Loved the core

Dedra

Lakshmi Neelesh Nimmagadda

Elaine Rondon

Nadine

Lindsay

Nyakeh

Eleah

Happy to see a dedicated core day again! 😁 🔥

Deja

Tasha

Sherry

Kristin

Corrine

Okay but the back to back Lat and Y raise did me in 🔥

Jemme

👊🏽❤️ palms took a beating on the last workout.

April

Wow!!! Yesssss
I really neglected my abs and this one was so good 🔥🔥🔥🔥

JulieAnn

Lorena

This first week has been fantastic!  
🔥🔥🔥🔥

Ashlee

No one ask me to lift anything this weekend pls 😂 such a good workout!

Mary

Regina

Megan

Suanne Camacho Tumaquip

Call me crazy but that was fun!! 🫶🏼🔥

Sarah Beth

Between my shoulders and hands on 🔥 lol that was a good one but I need to invest in new gloves !

Porchia

Marta

Mike

Love this combinations! 🙌🏼 🔥🔥🔥

Mia Arrowsmith

First week of new split ended 🔥🔥🔥

Kenia

Love some deadlift and shoulders! 🔥🙌🤩

Bree

Marsha Ross

Happy Friday!

Week 1 of 6 

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.

Deadlifts, Shoulders, Core: 

Warm Up and Core: 
1a. Bird Dog Row: 2S/10-15R each side
1b. Anti Extension Dead Bug: 2S/60 seconds

Strength Training: 
2. Primary: Slow Eccentric Barbell Deadlifts: 4S/5R [4 second eccentric]

3. Secondary: Slow Eccentric Seated Single Arm Dumbbell Overhead Press: 4S/6-10R each side [3 second eccentric] 

4a. Slight Recline Dumbbell Lateral Raise: 3S/30R
4b. Chest Supported Dumbbell Y Raise: 3S/20R
4c. Single Arm Otis Up: 3S/10R each side 

5. Hanging Bent Knee Leg Raise: 6S/10R [15 seconds rest]

2/28 Training Day Overview

Rep Range: 10-15R each side
Tempo: steady 

Set Up: 
- grip a dumbbell or kettlebell in one hand, neutral grip 
- get into a quadruped position on top of a flat bench 
- extend your arm holding the weight straight down, off of the bench, plant your other arm on the bench, under your delt
- plant your knee on the same side as the weight on the bench, directly under your hips
- extend your opposite leg and point your toes straight back 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a flat back, and a neutral head, neck, and spine
- keep chest facing the bench 

Execution: 
- hold a tight brace in your core
- retract your scapula and bend your arm
- row the weight to one side, drive your elbow towards your hip and squeeze it in close by your side
- contract your lat and core
- extend your arm and lower the weight towards the ground again

Bird Dog Rows

Time: 60 seconds
Tempo: steady 

Set Up: 
- loop a band low around a rack or machine
- lie in a supine position in front of the band, feet pointing away from the band
- bend your legs and pin them at 90 degrees, knees over your hips
- grip each end of the band with each hand
- keep your arms straight and pull the band over your chest
- contract your lats and hold this position 
- drive your back into the ground
- think about flattening your core into the ground
- pull belly button to spine and brace, keep ribs tucked

Execution: 
- keep one leg bent
- extend your other leg and lower it towards the ground
- hold a strong brace in your core as you extend your leg
- bend your leg again and drive your knee over your hips
- alternate each leg, each rep 
- hold the brace in your core throughout
- keep tension in your lats, this will help you keep your core engaged and your back flat to the ground (anti extension)

Anti Extension Dead Bug

Warm Up and Core

Rep Range: 5R
Tempo: 4 second eccentric 
Modification: kettlebell or dumbbell deadlifts  

Target Muscle Groups: posterior chain- back, glutes, hamstrings, core [please note; this is a compound movement so you will be utilizing multiple muscle groups at once]

Set Up: 
 - load the bar with appropriate weight 
- stand behind the bar, position the bar so it is in line with/above “mid shoelace “
- take a hip width stance or slightly inside, toes forward (feel free to play around with stance, your mobility and anatomy 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
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral spine and hinge at your hips 
- 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 your hips
- sink your hips down and lift your chest so it is facing forward 
- activate your lats by depressing your 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
- keep head/neck/spine neutral

Execution: 
- take a bracing breath, expand your core 3D
- keep a neutral spine, and press your feet through the ground
- leg press the weight up until the bar is at knee level 
- as the bar reaches your knees, drive your hips in and extend your legs
(think about your knees externally rotating as you pull the bar, and push hips in> torque)
- raise your torso upright and lift the bar into the standing position
- contract your entire posterior chain and keep tight, make sure to reach full hip extension at the top of the rep, but don’t hyperextend through the low back
- reverse the movement and lower the bar with control, keep the bar as close to your body as possible
- reset your breath in between each rep
- at the top and bottom of the rep we should always be able to ‘read the logo on your shirt’- this just means keep your chest up and facing forward

Slow Eccentric Barbell Deadlifts

Rep Range: 6-10R each side
Tempo: 3 second slow eccentric 

Target Muscle Groups: shoulders

Set Up: 
- grip a dumbbell in one hand, pronated grip 
- sit on a bench, plant your feet on the ground, press your back into the bench 
- pull belly button to spine, tuck your ribs down, and set your brace
- extend your arm and lift the dumbbell into the overhead position, palm facing forward
- tuck your pinky forward just slightly 
- keep a tall torso and a neutral head, neck, and spine

Execution: 
- bend your elbow so it travels slightly in front of your torso 
- lower the dumbbell on one side to at least a 90 degree bend
- keep knuckles facing the ceiling
- extend your arm and press the dumbbell into the overhead position again, dumbbell directly over your delt

Slow Eccentric Seated Single Arm Dumbbell Overhead Press

Rep Count: 30R
Tempo: steady 

Target Muscle Group: lateral delts

Set Up:
- set your bench to a ~70-80 degree incline
- grip a dumbbell in each hand, neutral grip 
- sit on the bench, press your back into the pad, plant your feet on the ground
- pull belly button to spine, and set your brace
- extend your arms down by your sides so they hang down on either side, slightly behind your torso
- keep your arms straight 

Execution: 
- raise your arms out to your sides until dumbbells are in line with your delts
- contract your lateral delts
- lower your arms back down by your sides, slightly behind your torso
- keep traps down, shoulders back 
- keep arms straight

Slight Recline Dumbbell Lateral Raise

Rep Count: 20R
Tempo: steady 

Target Muscle Group: delts, rear delts

Set Up: 
- set your bench to a 70-80 degree incline 
- grip a dumbbell in each hand, pronated grip 
- straddle the seat of the bench and press your chest and hips into the back pad of the bench 
- extend your arms down on either side of the bench, dumbbells positioned directly below your delts
- drive your hips into the pad, squeeze your glutes, pull belly button to spine, and set your brace
- keep your arms straight 
- keep a neutral head, neck, and spine position 

Execution: 
- raise your arms overhead in a Y shape
- contract your delts/rear delts when the dumbbells are in the overhead position 
- lower your arms down on either side of the bench with control, dumbbells below your delts again 
- keep traps down, shoulders back
- keep movement controlled

Chest Supported Dumbbell Y Raise

Rep Count: 10R each side 
Tempo: steady
Modification: no weight 

Target Muscle Group: core, shoulders

Set Up: 
- lie on the ground in a supine position, chest up
- bend your legs and plant your feet on the ground
- grip a dumbbell in one hand, neutral grip
- extend your arm and position the dumbbell over your delt
- keep your arm straight 
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- drive your hips into the ground
- lift your back off of the ground and sit up
- keep your arm straight and raise the dumbbell into the overhead position as you sit up tall 
- contract your core at the top of the rep, chest facing forward
- lower your back to the ground, keep arm straight and guide your dumbbell over your delt again as you lie back in the supine position again 
- control the movement through your core
- keep arm pinned straight, dumbbell over your delt throughout each rep

Single Arm Otis Up

Triset

Rep Count: 10R
*every 15 seconds*
Tempo: steady 
Modification: forearm supported bent knee raises, or lying reverse cruch

Target Muscle Group: core

Set Up: 
- grip a pull up bar with both hands, shoulder width apart
- allow your body to hang down from the bar, fully extended
- point your toes, squeeze your glutes, pull belly button to spine, and set your brace
- point armpits forward, contract your lats, think about breaking the bar in half to keep tension throughout your entire core

Execution: 
- bend your legs and raise your knees towards your chest
- contract your core/abs at the top of the rep 
- extend your legs and lower your legs with control 
- keep the movement controlled, try not to swing or sway with the movement 
- control the movement through your core

Hanging Bent Knee Leg Raise

2/28 DEADLIFTS, SHOULDERS, CORE

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

Jennifer

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

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

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

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

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 🥰❤️‍🔥

2/28 DEADLIFTS, SHOULDERS, CORE

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