Name: Playbook - Sam Sweeney - 3/20 Full Body
Uploaded: 2026-06-17T00:04:40.923Z
Duration: 75 min
Description: 3/20 Full Body

Kody Young

Went all out for the last heavy full body day before deload 🔥 core is feeling amazing!

This day more than any of the others really shows how much my stability has improved from this split. Feeling more amazing than I can express.

Megan

BabyLuv

Brittanie

Sophie

Happy Saturday had to finish last day of split before Deload week

Porchia

Looking forward to deload dang very fatigued this week body will be happy for reset 💪🏼🦵

Joanne Nichols

🔥🔥🔥🔥 so freaking good week 4 done

Marta

Lorena

Holy moly! Love this so much❤️💪🏻

Jennifer

Regina

Annie

Kimmy

Lindsay Brauer 

I am loving these workouts! So hard but so good

Ember

Kimberly R

Happy Friday!

Remember, you will be repeating workouts from week to week during this split. Please refer to the pinned community posts for all information about this split and how to get the most out of it. 

Week 4 of 5 week split [week 5 deload]

Goal of Split: 5 weeks of systematic and pure progressive overload focused on load increase and form mastery of both primary and accessory movements. Programming will intertwine stability, hypertrophy, and strength training in an efficient manner to build muscle and contribute to overall strength. 

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: 

1. Primer: Back Extension Y Raise: 2-3S/10-15R 

2. Primary: Trap Bar Deadlift: 4S/6-8R

3. Trap Bar Farmers Carry: 4S/60 seconds 

4a. Barbell Sumo Deadlift High Pull: 3S/8-12R 
4b. Single Arm Kettlebell Snatch: 3S/8-10R each side

5a. Single Arm Bird Dog Row: 2S/8-12R each side
5b. Dead Stop Kettlebell Swings: 2S/6-8R drop 6-8R 

6. Forearm Supported Straight Leg Raise: 2S/Failure

Training Day Overview

Rep Range: 10-15R
Tempo: steady 
Modification: flat bench superman Y raise, or bent over Y raise

Target muscle group: posterior chain, shoulders

Set Up

Primer: Back Extension Y Raise

Rep Range: 6-8R
Tempo: steady 
Modification: conventional barbell deadlift, kettlebell or dumbbell suitcase deadlifts

Target muscle group: legs, back- please note, this is a compound movement so you will be working multiple muscle groups at once

Set Up:  
- load the trap bar with appropriate weight [rubber plates will raise your starting point]
- step in the center of the trap bar, hip width stance
- squeeze your glutes and set a neutral pelvis position, tuck your ribs
- keep a neutral head, neck, and spine
- extend your arms down by your sides
- push your hips back, bend your legs, and lean your torso forward
- keep your chest facing forward/upright
- grip the handles on either side, neutral grip 
- depress your scapula, pull your shoulders back
- keep tension in your lats

Execution: 
- extend your legs, drive your hips in
- raise your torso and lift the bar off of the ground and into the standing position 
- contract your glutes at the top of the rep
- push your hips back, bend your legs, and lean your torso forward 
- lower the bar to tap the ground between reps

Trap Bar Deadlifts

Rep Range: 60 seconds  
Tempo: steady 
Modification: dumbbell or kettlebell farmers carry

Target muscle group:  full body- please note, this is a compound movement so you will be working multiple muscle groups at once

Set Up:  
- load the trap bar with appropriate weight 
- step in the center of the trap bar, hip width stance
- squeeze your glutes and set a neutral pelvis position, tuck your ribs
- keep a neutral head, neck, and spine
- extend your arms down by your sides and grip the handles on either side
- lift the bar into the standing position 
- pull your shoulders down and back
- squeeze your glutes to set a neutral pelvis position, tuck your ribs down and brace
- hold your brace

Execution: 
- walk forward while holding the brace in your core
- fight against too much swinging or swaying of the bar as you walk forward

Trap Bar Farmers Carry

Rep Range: 8-12R 
Tempo: steady 
Modification: dumbbell or kettlebell sumo deadlift high pull 

Target muscle group: full body 

Set Up: 
- load the barbell with appropriate weight- if appropriate [again, rubber plates will give you a more appropriate ROM]
- step directly behind the barbell, get into a sumo stance, shins directly up to the bar
- push your hips back, bend your legs so your knees follow in the direction of your toes, try to keep shins vertical
- extend your arms straight down from your shoulders
- grip the bar with a pronated grip
- pull your shoulders down and back, roll the bar directly to your shins
- keep chest facing forward

Execution: 
- extend your legs, drive your hips in
- use the power from your lower body to lift the bar off of the ground
- bend your arms, drive your elbows high and wide
- lift the bar along the line of your torso and to your chest
- reverse the movement and lower the bar to tap the ground between reps

Barbell Sumo Deadlift High Pull

Rep Range: 8-10R each side
Tempo: steady
Modification: sub w/ dumbbell 

Target muscle group: full body

Set Up: 
- grip a kettlebell in one hand
- extend your arm down in front of your torso 
- stand with feet slightly wider than hip width apart
- keep chest facing forward

Execution: 
- push your hips back, dip the weight down between your legs
- drive your hips in, extend your legs
- use the power from your lower body to shrug the weight up and extend your arm overhead
- stabilize at the top of the rep with the weight directly over your shoulder
- bend your arm and lower the kettlebell to your shoulder and then extend your arm down in front of your torso again

Single Arm Kettlebell Snatch

Superset

Rep Range: 8-12R each side
Tempo: steady
Modification: quadruped single arm row

Target muscle group: full body 

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 Row

Rep Range: 6-8R drop 6-8R
*drop the weight by 20-50% 
*record reps/start weight [make note of drop weight]
Tempo: steady 
Modification: use a single dumbbell in place of kettlebell 

Target muscle group: full body 

Set Up:
- place a kettlebell on the ground out in front of you
- get into a slightly wider than hip width stance
- push your hips back, bend your legs, and lean your torso forward slightly 
- extend your arms forward to grip the handle of the kettlebell
- depress your scapula, pin your shoulders down and back 
- tuck your chin 

Execution: 
- keep your arms straight and pull the kettlebell off of the ground
- bring the kettlebell back between your legs, bend your torso forward slightly 
- extend your legs, drive your hips in, and raise your torso
- use the momentum from your lower body to swing the kettlebell straight forward, to chest level
- reverse the movement and keep fluid as you swing the kettlebell back between your legs and to tap the ground in front of you again 
- move directly into the next rep

Dead Stop Kettlebell Swing

Rep Count: Failure
*failure means as many reps as you can complete with good form
Tempo: steady
Modification: hanging straight leg raise, or lying straight leg raise or reverse crunch 

Target muscle group: core

Set Up: 
- press your back into the pads, position your forearms against the pads and grip the handles of the machine
- extend your legs and allow them to hang down towards the ground
- squeeze your glutes to set a neutral pelvis position, tuck your ribs and brace
- keep your legs straight

Execution: 
- press your back into the pad and raise your legs straight forward 
- contract your core
- lower your legs towards the ground again 
- be sure to hold the brace throughout each rep

Forearm Supported Straight Leg Raise

3/20 Full Body

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

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

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!

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!

3/20 Full Body

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