Name: Playbook - Sam Sweeney - 3/26 Full Body
Uploaded: 2026-06-17T00:04:47.863Z
Duration: 50 min
Description: 3/26 Full Body

alondra cabrera

Lizzie Paschal

Ana lopez

Kody Young

Cheri

Christian Arteaga

Winter

Flavia

Megan

I love barbell circuits!! Power cleans are my fave 🥰

Karla

Elianna

Legit killed me. Going to practice this workout more

Katerina

FINALLY back from the field (3-weeks off from the gym thanks to the military🥴). Would’ve done this workout the day I got back but I wouldn’t have been able to move for DAYS so I pushed it off a few days. First full body workout was a great success🔥🔥

Garrett

Marlene

Sweat is fat crying, right? 😭🤣💪🏼

Brie

Vanessa

Lindsay

Combined the 4-5 set and did 15 and 2min burpee to end the session 🥵💪🏽

Katana

Lucy

Kelly

Soona

Alli

Halleebecher1@bellsouth.net

Cristina

Mia Arrowsmith

Britny

Amanda

Sarah Arnett

Vero

I loooved full body days this style! It was a great one 😅

Mallory

Man hardest workout in a while! The dog scooting along in the floor press had me laughing😂

Christina

Wow!! I don’t know what it is about burpees, but…… 😅

Jenacca

DB modifications needed, but turned out to be better than I thought it would.

Michelle 

Jess

Stephanie

I usually skip full body days for many reasons but mostly because they intimidate me. I very much enjoyed & struggled with this routine. I accept that this is how I need to grow....baby steps!

Michelle

Lacey

Emilie

Lindsey

Gloria

Marilyn

Kimmy

Ashley Greeley

🥵🥵🥵🥵🥵🥵
🤭🤭🤭🤭🤭🤭

JulieAnn

Tammy Quenneville

BARBELLS GIVING LIFE TODAY🙌🏼🙌🏼

Megan Laudick

Friggin burpees- still recovering from the 1000 rep challenge last year. 😂😅😵‍💫

Those squat cleans after lunges about killed me 🤣💀😱

Makayla

Happy Saturday!

Hit the ‘start now’ button, and check out ‘exercise 1’ for the 3/26 written training day overview.

Suggested Accessory Equipment: large loop band

Warm Up: foam roll, full body warm up and activation routine from app.

Full Body: 

Instruction: This workout is to be done in one giant set. The goal is to get through 4-5 rounds of the giant set listed below [round 5 is a bonus round]. The rep count goes down with each round. Pay attention to the rep count try to pick one weight you can sustain through each movement, every round. In between each round of the giant set of movements, complete 1 minute of burpees. Once you have completed your minute of burpees, rest 1-2 minutes and return to the first exercise for the next round. 

Giant Set: 4-5 Rounds
Round 1: 20R
Round 2: 15R
Round 3: 12R
Round 4: 10R
Bonus Round 5: 5R 

1. Barbell Hyperextension. Pendlay Row
2. Hollow Hold Barbell Floor Press 
3. Barbell Overhead Walking Lunges 
4. Barbell Squat Clean 
5. Barbell Rollout 

6. 1minute Burpees

3/26 Training Day Overview

Rep Count: 
Round 1: 20R
Round 2: 15R
Round 3: 12R
Round 4: 10R
Round 5: 5R 
Tempo: steady 
Modification: dumbbell hyperextension penally row

Set Up: 
- use rubber plates on the barbell if possible, to allow you to keep a controlled range of motion. [if you do not have rubber plates, you could stack plates under each end of the bar to create your stopping point in the rep]
- Position the barbell in front of the Hyperextension machine. 
- Position yourself on the Hyperextension machine so the pad is positioned just below your hips 
- Drive your hips and quads into the pad. 
- Keep your knees from hyperextending by squeezing your glutes and hold a brace through your core. 
- Lean your chest forward and grip the barbell even on each side, pronated grip. [a thumbs distance in from the knurling on each side is a good place to start]

Execution:
- use your glutes and low back to raise your torso
- As your chest comes up, row the barbell to your chest, elbows below the shoulders and about 45 degrees from your torso 
- Contract your low/mid/high back and hold your brace 
- Lower your chest back towards the ground 
- Extend your arms towards the ground as your torso lowers and tap the plates on the ground.
- Use the momentum to explode into the next rep. 
- Keep a neutral spine throughout each rep.

Barbell Hyperextension Pendlay Row

Rep Count: 
Round 1: 20R
Round 2: 15R
Round 3: 12R
Round 4: 10R
Round 5: 5R 
Tempo: steady 
Modification: dumbbell floor press with hollow hold

Set Up:
- lie on the ground in a supinated position [chest up] 
- grip the barbell with both hands, even distance on each side, pronated grip 
- position the barbell over your chest, arms extended 
- extend your legs out and lift them off the ground just enough for you to fill the space between the floor and your low back.
- hold a tight brace by thinking about flattening your core into the ground [use your obliques] 

Execution: 
- bend your elbows below your shoulders and out at a 45 degree angle from your torso as you lower the barbell
- lower the weight until your triceps tap the floor 
- lead with your knuckles and drive the weight up back over your chest as you extend your arms
- as you move through the floor press reps, make sure you are holding the brace and keeping the low back against the ground [raise the legs higher if you begin to feel space between you and the ground]

Barbell Floor Press with Hollow Hold

Rep Count: [total reps]
Round 1: 20R
Round 2: 16R
Round 3: 12R
Round 4: 10R
Round 5: 6R  
Tempo: steady 
Modification: dumbbell overhead walking lunges

Set Up:
- grip the barbell with a snatch grip [typically anywhere from your middle finger to your pinky, lined up with the first set of rings on each side)
- snatch or press the weight overhead
- lock the scapula down and use your lats to help support your shoulders in this position.
- tuck your ribs down and hold a tight brace, keep a neutral spine. 

Execution:
- step forward with one foot
- plant your front foot on the ground and bend both knees as you lower into a lunge position [knee in line with the ankle/toes at the bottom of the lunge]
- drive down through your front foot and press through the ball of your back foot
- step the back foot forward to bring your feet together and return to the standing position.

Barbell Overhead Walking Lunges

Rep Count: 
Round 1: 20R
Round 2: 15R
Round 3: 12R
Round 4: 10R
Round 5: 5R 
Tempo: steady 
Modification: dumbbell squat clean

Set Up: 
- get into a squat stance [hip-shoulder width shoulder]
- grip the barbell with a pronated grip, just outside of your hips. 
- activate your lats by depressing the scap

Execution:
- use one swift motion to ‘clean’ the barbell up to your shoulders [a powerful ‘shrug’ while rotating the elbows under the bar, using your legs to pad or bounce the weight if needed]
- catch the barbell in a squat position, elbows forward, chest up, barbell front racked 
- press up from the squat into a standing position 
- bring the barbell to the floor with control and repeat.

Barbell Squat Clean

Rep Count: 
Round 1: 20R
Round 2: 15R
Round 3: 12R
Round 4: 10R
Round 5: 5R 
Tempo: steady 
Modification: ab rollout, or plank walkout

Set Up: 
- load the barbell with rubber plates that will give you the ability to roll the barbell back and forth
- get down into a kneeling position and grip the barbell slightly wider than shoulder width. 
- depress your scapula and pin them down to keep control of the movement through your lats (and keep the movement from wrecking your shoulders)
- keep a stiff trunk, create full body tension by squeezing the glutes and bracing [ribs tucked as you extend your arms]. 

Execution: 
- with a slight bend in the elbows (slight) slowly roll the barbell out, away from your body
- roll the barbell out only so far that you still feel in control of the movement, and your lats feel fully stretched but still engaged. 
- the goal is to keep a neutral spine as you roll the barbell out. Think about engaging the glutes and keeping a neutral spine 
- your body should be close to a straight line once you are fully extended, hips should be in line with the spine/torso (pretend you have no butt). 
- keeping arms locked in place, use your core to drive the movement and roll the barbell back in, towards your body. 
- round your back slightly at the top of each rep and contract the core and lats together, each time 
- use a plank walkout to modify this movement

Barbell Rollout

Time: 1 minute
Tempo: steady 
Modification: do not bring your chest to the ground at the bottom of the rep, and/or take the hop out of the top.

- stand with feet together 
- reach your hands to the ground 
- jump your feet back
- bend your elbows and lower your chest and hips to the ground 
- press through your palms as you jump the feet back in, towards your hands 
- lift your chest and raise your hands above your head 
- hop with soft knees at the top of the rep.

Burpees

Giant Set: 4-5 Rounds

3/26 Full Body

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

Porchia

Jennifer

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

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

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)

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!!

3/26 Full Body

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