Name: Playbook - Sam Sweeney - 3/28 DEADLIFTS, SHOULDERS, CORE
Uploaded: 2026-06-17T00:04:42.778Z
Duration: 75 min
Description: 3/28 DEADLIFTS, SHOULDERS, CORE

Jennifer

Serena

What a good mix of push and pulls today. I have to say though, those v -ups at the end were incredibly challenging 🥵

Tamara

This was such an amazing combo of movements 🔥

Side plank reach through was AWESOME 🤩

Megan

Elaine Rondon

Jemme

Lindsay

Audrey

Great work on this gorgeous day! 🙌🏼 🙌🏼 🙌🏼

Mia Arrowsmith

Great workout! Love this split. Please don’t change it!! I mean change the exercises but not the upper and lower body split

Angie

Loved this workout! Also, I did a pull up for the 1st time ever today (actually 2)! It has always been a goal and I felt close after yesterday’s workout 🎉🤘

Gabrielle

Bree

Had to speed thru and happy I got it done under an hour 👊

Deja

FRI-YAY!!!


Good JOB TANJa 👏🏽🫶🏼

JulieAnn

Erica

Marta

Late in my day for start but I made it work

Porchia

Can’t believe there is only one week left!

My body cannot coordinate full vups but cocoons still killed me

Gloria

This week has been mind blowing…. All I can say is trust the process! There’s a purpose and it’s all intentional. Thank you 🙏

Lorena

Regina

I now know why v ups are called that… I came so close to vomiting! Wow!

Michelle

Those v-ups got me! Had to switch to cocoons.

Kristin

Rachel

Kristen

Christina

Bethany

Ruby Smith

Happy Friday!

Week 5 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: Barbell Deadlifts: 4S/5R 

3. Secondary: Seated Single Arm Dumbbell Overhead Press: 4S/6-10R each side 

4a. Dumbbell Push Press: 3S/30R
4b. Side Plank Weighted Reach Through: 3S/8-12R each side

5. Seated Alternating Lateral Raise [w/iso hold]: 3S/16-20R total 

6. V Ups: 6S/10R 
*every 15 seconds*

3/28 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: power, steady
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

Barbell Deadlifts

Rep Range: 6-10R each side
Tempo: steady 

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

Seated Single Arm Dumbbell Overhead Press

Rep Range: 30R
Tempo: power/explosive, steady 
Modification: standing overhead press (neutral grip) 

Target muscle group: core, delts 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- stand with feet hip width apart, toes forward
- squeeze your glutes, set a neutral pelvis position 
- tuck your ribs and set your brace
- bend your arms and lift the dumbbells to your front delts, palms facing in
- keep a tall torso, neutral head, neck, and spine 

Execution: 
- bend your knees
- extend your legs and press up onto your toes
- extend your arms in an explosive press
- press the dumbbell up and into overhead position 
- plant heels on the ground at the top of the rep 
- bend your arms, elbows traveling forward
- lower the dumbbells to your front delts 
- "catch" the dumbbells with soft knees and move directly into the next rep

Dumbbell Push Press

Rep Count: 8-12R each side 
Tempo: steady 
Modification: kneeling side plank reach through with or without weight

Target muscle group: core, delts

Set Up: 
- plant one hand on the ground under your delt
- extend your legs in a staggered stance, in a side plank position
- squeeze your glutes, set a neutral pelvis position 
- set a strong brace
- grip a dumbbell in your top hand, neutral grip
- extend your arm straight up towards the ceiling, directly above your delt

Execution: 
- hold the side plank position
- lower the dumbbell towards the ground
- reach your arm under your torso, above the ground
- twist through your core, holding a brace to control the movement 
- rotate your torso forward again 
- lift the dumbbell, extend your arm and reach the dumbbell towards the ceiling again 
- stabilize at the top of the rep 
- rea

Side Plank Weighted Reach Through

Compound Set

Rep Range: 16-20R total 
Tempo: steady 

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 
- sit with a tall torso, chest facing forward
- set a strong brace
- keep traps down, shoulders back 

Execution: 
- keep your arms straight and raise your dumbbells out to your sides, slightly in front of your torso 
- hold the dumbbells at the top of the rep, contract your lateral delts
- keep one arm extended at the top of the rep
- lower your other arm down by your side again 
- raise your arm out to your side again, alternated each arm, each rep

Seated Alternating Dumbbell Lateral Raise [w/ iso hold]

Rep Count: 10R
*every 15 seconds
Tempo: steady, quick
Modification: cocoons, or straight leg raise

Target Muscle Group: abs, core

Set Up: 
- lie on the ground in a supine position
- extend your legs, point your toes
- extend your arms overhead, overlap your palms
- squeeze your glutes, set a neutral pelvis position 
- pull belly button to spine, tuck your ribs, set a strong brace
- tuck your chin

Execution: 
- raise your legs off of the ground
- bring your arms over your head
- lift your torso off of the ground, sit up onto your glutes
- reach your arms towards your toes
- contract your abs, hold tension in your core
- extend your arms overhead and lower your back to the ground again 
- lower your legs to the ground again 
- keep the movement controlled and fluid

V Ups

3/28 DEADLIFTS, SHOULDERS, CORE

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

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!

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!!

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)

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!

3/28 DEADLIFTS, SHOULDERS, CORE

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