Name: Playbook - Sam Sweeney - 3/14 DEADLIFTS, SHOULDERS, CORE
Uploaded: 2026-06-17T00:04:42.833Z
Duration: 75 min
Description: 3/14 DEADLIFTS, SHOULDERS, CORE

Great deadlift, shoulders and core day. My shoulders and core were on fire 🔥 and I know I will be feeling it tomorrow.

Dedra

Louise

Karen Arce

Kody Young

Serena

Catching up on week 3 after a busy work week. I am starting to show up not just for myself but because these workouts deserve to be shown up for! Thanks Sam for building days that I can't wait to complete!

Tamara

Love hate the iso deadlifts! Abs on fire 🔥

rachel

Elianna

Perfect way to end this week. Thank you!!!

Audry

Michelle 

Plank t-raises used to be impossible for me, but with Sam’s constant dedication to shoulder stability, they are so fun for me now!! Thank you so much for this progress game changer!

Megan

Workout was great. Wish the app saved the last weight I worked up to so I can remember for the next time I try the same exercise. Just want to continue to build weight and challenge myself by remember where I left off

Tresea

Morgan

Elaine Rondon

I wasn’t gonna lift today, but so glad I did!

Jemme

Kristin

Chandra mae

JulieAnn

Those pause deadlifts are 🔥. Felt my entire body working like a machine… thank you. 🙏

Lorena

Jennifer

Molly DiSabato

Sherry

Mia Arrowsmith

Front raise to bent arm lateral raise wowww🔥

Amanda

Barbi

Regina

Marta

Ok I see what you did there! 🫠🔥💪🏾

Porchia

Dead and gone, but feeling fabulous! 🔥

Suanne Camacho Tumaquip

Rachel

Bree

Nyakeh

Tasha

Ending with 6 rounds of declined sit-ups… WOW!!!

Kimberly R

Katie

Lindsay Brauer 

Best lift so far! Definitely pushed me🔥

Adrianne

Christina

Jamie

Happy Friday!

Week 3 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: Isometric Paused Barbell Deadlifts: 4S/5R [3 second pause at mid rep]

3. Secondary: Isometric Paused Seated Single Arm Dumbbell Overhead Press: 4S/6-10R each side [3 second pause at the bottom of each rep] 

4a. Single Arm Chest Supported Kettlebell Front Raise: 3S/6-8R each side [isometric paused- 2 second pause at the top of each rep]
4b. Seated Bent Arm Lateral Raise: 3S/30R

5. Plank Alternating T Raise: 3S/16-20R total 

6. Decline Sit Up: 6S/10R 
*every 15 seconds*

3/14 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: 3 second pause mid rep on each rep [at mid shin] 
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

Isometric Paused Barbell Deadlifts

Rep Range: 6-10R each side
Tempo: 2 second pause at the bottom of each rep 

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

Isometric Paused Seated Single Arm Dumbbell Overhead Press

Rep Range: 6-8R each side
Tempo: 2 second pause at the top of each rep 
Modification: sub dumbbell for kettlebell 

Target Muscle Group: delts/front delts

Set Up: 
- set your bench to a 70-80 degree incline 
- grip a kettlebell in each hand, pronated grip 
- straddle the seat of the bench, press your torso into the back pad of the bench 
- extend your arms down on either side of the bench
- press your hips into the pad, squeeze your glutes, and set a neutral pelvis position 
- tuck your chin, keep a neutral head, neck, and spine
- keep your arms straight 

Execution: 
- keep one arm down, in the resting position 
- keep your other arm straight and raise the kettlebell straight forward
- when the weight is in line with your front delt, contract your front delt
- lower the kettlebell down towards the ground again
- complete all reps on one side before moving to the next.

Single Arm Chest Supported Kettlebell Front Raise [isometric paused]

Rep Count: 30R
Tempo: steady, quick 

Target Muscle Group: lateral delts

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- sit on a bench, plant your feet on the ground 
- keep a tall torso, pin your traps down, shoulders back 
- bend your arms and pin them at a 90 degree angle 
- set a strong brace

Execution: 
- lead with your elbows, keeping the bend in your arm 
- raise your arms out to each side in a lateral raise
- when your elbows are in line with your delts, holding the dumbbells in line with your elbows, contract your lateral delts 
- lower your arms back down by your sides with control 
- do not sway or swing the dumbbells, keep control of the movement throughout

Seated Bent Arm Lateral Raise

Compound Set

Rep Range: 16-20R total 
Tempo: steady 
Modification: drop to your knees, or use no weight 

Target muscle groups: delts, core

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- place the dumbbells on the ground, under your front delts
- step back into a high plank position, wider stance for more stability
- squeeze your glutes, set a neutral pelvis position 
- pull belly button to spine and set a strong brace
- keep a neutral head, neck, and spine position 

Execution: 
- lift one dumbbell off of the ground and rotate your torso to face out
- extend your arm and raise the dumbbell towards the ceiling, directly over your delt
- keep a wide, staggered stance
- bend your arm and lower the dumbbell towards the ground again 
- rotate your torso to face the ground again, dumbbell under your delt
- alternate each side, each rep

Plank Alternating T Raise

Rep Count: 10R
*every 15 seconds
Tempo: steady 
Modification: flat ground/standard sit ups 

Target Muscle Groups: core/abs

Set Up: 
- lie in a supine position on a decline bench 
- squeeze your glutes and set a neutral pelvis position 
- tuck your chin 
- extend your arms over your chest or cross them over your chest
- pull belly button to spine and set your brace

Execution: 
- drive your hips into the bench 
- use your core/abs to lift your torso off of the bench 
- sit up so your chest is facing forward at the top of the rep 
- contract your abs
- hold tension in your core as you lower your torso to the bench again with control

Decline Sit Ups

3/14 DEADLIFTS, SHOULDERS, CORE

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

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)

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!

3/14 DEADLIFTS, SHOULDERS, CORE

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