Name: Playbook - Sam Sweeney - 3/16 Full Body or Optional Rest Day
Uploaded: 2026-06-17T00:04:44.360Z
Duration: 75 min
Description: 3/16 Full Body or Optional Rest Day

Yanely

Deadlift strength and form getting better and better by the week 🤩

Megan

Sara

Stephanie

Sunday morning movement 🤌🏼🤌🏼🤌🏼

Megan Laudick

I had to modify but it was still awesome!!

Ellie

Jennifer

Chantel

Always a fan of full body. Today did not disappoint 🔥

Katie

Happy Saturday!

Week 2 of 9 week split [week 10 will be a deload week] 

Goal of Split: A close continuation from our last split. Training days built around gaining strength through a variety of volume per muscle group, with an emphasis on repetition of primary and secondary movements in both strength and hypertrophy rep ranges. The optional core work included at the start of each training day is intended to help you connect to your body and serve as part of a pre training day warm up if you choose. 

*primary and secondary movements will be repeated over the course of the 9 weeks*

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:

Optional Core Work: 
a. Oblique V Ups: 2S/5-10R each side
b. Inchworms: 2S/8-12R total 

Strength Training: 
1. Primary: Barbell Deadlift: 3S/6-8R

2. Secondary: Single Arm, Single Leg Kettlebell Clean: 4S/6-10R each side 

3. Double Kettlebell Swings: 8S/5R *every 20 seconds*

4. Feet Elevated Weighted Inverted Row: 5S/5R drop 10R [drop the weight to bodyweight on drop set]

5. Decline Bench Single Arm Press Up: 5S/6-8R each side [3 second eccentric]

6. Decline Bench Banded Crunch: 3S/30R

3/16 Training Day Overview

Rep Range: 5-10R each side
Tempo: steady 
Modification: oblique crunch 

Set Up: 
- lie on the ground on your side
- stack your legs and extend them out straight, point your toes
- extend your arm closest to the ground out straight, plant your hand on the ground
- bend your other arm and pin your hand behind your head
- squeeze your glutes, pull belly button to spine, and set your brace
- position your toes slightly in front of your torso 

Execution: 
- drive your hip into the ground 
- use your obliques to lift your legs off of the ground 
- press your hand against the ground and lift your upper body off of the ground 
- drive your elbow towards your legs at the top of the rep 
- contract your obliques
- lower your legs and upper body to the ground again 
- keep control of the movement through your trunk/obliques

Oblique V Ups

Rep Range: 8-12R
Tempo: steady 

Set Up: 
- stand with feet hip width apart
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- push your hips back, keep your legs straight, and bend your torso forward
- reach your hands to the ground 
- plant your hands on the ground under your delts
- keep your legs straight and walk your hands out, away from your toes
- walk out into a plank position with your hands directly under your delts, hips in line with your torso 
- lift your hips and walk your feet in towards your hands
- move directly into the next rep

Inchworms

Optional Core Work

Rep Range: 6-8R
Tempo: steady, power
Modification: trap bar, dumbbell or kettlebell deadlift- be consistent with whichever you choose

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 biomechanics 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
- 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 lift your torso
(think about your knees externally rotating as you pull the bar, and push hips in> torque)
- 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

Primary: Barbell Deadlift

Rep Range: 6-10R each side
Tempo: steady, power
Modification: single arm kettlebell clean 

- sub dumbbell for kettlebell if needed*

Set Up: 
- grip a kettlebell or dumbbell in one hand, pronated grip to begin
- stand with your feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- lift your foot off of the ground on the same side as your kettlebell
- keep your other foot glued to the ground 
- extend your free arm out to you side to help you balance the weight through the movement 
- keep a neutral head, neck spine position 

Execution: 
- push your hips back and lean your torso forward
- bend your knee and lower your weight towards the ground 
- extend your free leg back behind you 
- drive your foot through the ground, extend your legs, push your hips in and lift your torso
- as you lift your torso, shrug the kettlebell toward the front racked position, neutral grip on the kettlebell at the top of the rep 
- bend your free leg and drive your knee forward towards your chest at the top of the rep
- contract your glutes and hamstrings 
- extend your arm down in front of you again and move directly into the next rep 
- complete all reps on one side before moving to the next
- use your core to balance the weight distribution, keep tension in your core

Secondary: Single Leg, Single Arm Kettlebell Clean

Rep Count: 5R 
*every 20 seconds
Tempo: steady, explosive
Modification: single kettlebell swings

Set Up: 
- grip a kettlebell in each hand, neutral grip 
- get into a wider than hip width stance, toes forward or slightly out 
- extend your arms down so the kettlebells hang down between your legs
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin, keep a neutral head, neck, and spine 

Execution: 
- push your hips back and bend your knees just slightly 
- lean your torso forward and lower the kettlebells between your legs
- drive your hips forward and extend your legs
- lift your torso and use the momentum from your lower body to swing the kettlebells straight forward, arms straight
- swing the kettlebells to chest level 
- reverse the movement and keep the momentum as you guide the kettlebell back down and between your legs
- move directly into the next rep 
- keep spine neutral

Double Kettlebell Swings

Rep Range: 5R drop 10R
*drop to bodyweight on your drop set
Tempo: 3 second hold at the top of your first 5 reps, steady tempo on final 10R  
Modification: legs bent with feet on the ground

Set Up: 
- position the bar on the rack so you are able to extend your arms and grip the bar with both hands while lying on the ground 
*the lower the bar the more horizontal the pull will be
- position a bench or box in front of the bar, about your body’s distance from the bar [you will elevate your feet on this platform]
- lie under the bar in a supine position, chest directly under the bar  
- grip the bar with a pronated grip, a thumbs distance or so in from the knurling on each side [adjust grip to fit you]
- extend your legs and elevate them on the bench or box in front of you
- point your toes and drive your heels into the platform
- squeeze the glutes and pull belly button to spine, and set your brace
- lift your glutes off of the ground, keep your hips extended so your body makes a straight line, hold this position
- tuck your chin 

Execution: 
- retract your scapula, and bend your arms
- squeeze your elbows in by your sides and row your chest to the bar
- try to keep wrists in line with the elbows and elbows below the shoulders at the top of the rep
- contract mid/high back
- extend your arms and lower your body away from the bar with control until arms are fully extended at the bottom of the rep 
- keep wrists straight 
- keep hips in line with your torso, body should make a straight line throughout each rep- do not let your hips sink

Feet Elevated Weighted Inverted Row

Rep Range: 6-8R each side
Tempo: 3 second eccentric
Modification: flat bench or floor single arm press up

Set Up: 
- grip a kettlebell or dumbbell in one hand
- position yourself on the decline bench, feet at the high end of the bench 
- lie back in a supine position 
- bend your arm holding the weight at 90 degrees and position your elbow ~45 degrees from your torso- bottom of a chest press position 
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- use your core to lift your torso off of the bench 
- extend your arm and press the weight straight up as you sit up in an upright position 
- weight should be directly over your delt and chest upright and facing forward at the top of the rep 
- contract your core, chest, delt at the top of the rep 
- use your core to control the movement as you lower your torso to the bench again with control 
- as you lower back to the supine position, bend your arm so your elbow is ~45 degrees from your torso at the bottom of the rep again 
- keep your knuckles facing the ceiling, wrist straight

Decline Bench Single Arm Press Up

Rep Count: 30R
Tempo: steady 
 Modification: no band, or flat bench banded crunch 

Set Up: 
- use a heavy dumbbell to secure the band behind the low end of the decline bench 
- position yourself on the decline bench, feet at the high end of the bench 
- lie back in a supine position on the bench 
- reach your arms overhead to grip the band
- hook the band under your armpits and loop it around your chest- so the band is pulling you back 
- cross your arms over your chest to help secure the band 
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin

Execution: 
- drive your hips into the bench 
- use your core to lift your upper back off of the bench 
- keep your gaze straight up at the ceiling and contract your core at the top of the rep 
- lower your back to the bench again with control 
- work against the tension of the band
- keep control of the movement through your core

Decline Bench Banded Crunch

3/16 Full Body or Optional Rest Day

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

Porchia

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 ♾️

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!

3/16 Full Body or Optional Rest Day

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