Name: Playbook - Sam Sweeney - 3/7 DEADLIFTS, SHOULDERS, CORE
Uploaded: 2026-06-17T00:04:42.860Z
Duration: 75 min
Description: 3/7 DEADLIFTS, SHOULDERS, CORE

Serena

Audry

Ugh ment to hit all stars ⭐️ ⭐️⭐️⭐️⭐️

Joanne Nichols

Michelle 

This split is insanely good. I can’t wait for my workouts lol

Molly

Amber

Funny me to think today's triset won't kill me ☠️

That was such a fun and energizing workout!!! Definitely one of my favorites 🥰

Megan

Graziella

Tamara

Great! Got this one done a little behind schedule but I’ll catch back up eventually. Felt good.

Susan cobb

I needed this so bad today. Thank you so much for your programming 🩷🥳🙌🏻

Janelle

Morgan

My shoulders are on fire 🔥❤️❤️

Pamela

Betty

Great workout! Glad I’m trying the app out!

Jordan

Amanda Smith

Super sore but I did it!!! 💥💥💥😈😈

JulieAnn

hell of a week sam 🙇‍♀️ 🙇‍♀️

Mary

Michele Durham

🔥🔥🔥Amazing triSet 🙌🏼. Thank you

Lorena

Regina

Susanne

Marta

Porchia

Mia Arrowsmith

Suanne Camacho Tumaquip

Bree

Nyakeh

Tasha

Eugenia

Amazing workout to end the week… feeling stronger every day.

Kimberly R

Christina

Happy Friday!

Week 2 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: Slow Eccentric Barbell Deadlifts: 4S/5R [4 second eccentric]

3. Secondary: Slow Eccentric Seated Single Arm Dumbbell Overhead Press: 4S/6-10R each side [3 second eccentric] 

4. Kneeling Cable Crunch: 8S/10R
*30 seconds rest*

5a. Standing Dumbbell High Pull: 3S/5R w/ 3 second slow eccentric + 5-10R steady
5b. Single Arm Cable Disco: 3S/10-12R each side
5c. Dumbbell Plank Pull Throughs: 3S/20R total

3/7 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: 4 second eccentric 
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

Slow Eccentric Barbell Deadlifts

Rep Range: 6-10R each side
Tempo: 3 second slow eccentric 

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

Slow Eccentric Seated Single Arm Dumbbell Overhead Press

Rep Count: 10R
*every 30 seconds*
Tempo: steady 
Modification: banded kneeling crunch, or lying crunch 

Target Muscle Group: abs

Set Up: 
- attach a cable rope and position it high 
- step in front of the cable, facing the rope
- grip the rope with a neutral grip with each hand
- get down into a tall kneeling position 
- bend your arms, pin the rope over your head, squeeze your elbows to your ears
- squeeze your glutes, set a neutral pelvis
- pull belly button to spine, and set your brace
- tuck your chin and slightly round your upper back 
- hold tension in your lats,  keep the rope pinned over your head

Execution: 
- pull the rope and bend at your hips
- drive your head towards the ground under the cable
- contract your abs
- keep knees anchored to the ground and hips in place
- raise your torso to the upright position again

Kneeling Cable Crunch

Rep Count: 5R w/ slow eccentric + 5-10R steady 
Tempo: 3 second eccentric on first 5 reps, steady tempo on final 5-10 reps 

Target Muscle Group: lateral delts

Set Up:
- grip a dumbbell in each hand, pronated grip
- stand with feet hip width apart, toes forward
- squeeze your glutes, set a neutral pelvis
- extend your arms down and hold the dumbbells in front of your torso
- pin your traps down, shoulders back
- keep your torso tall 

Execution: 
- bend your elbows and pull the dumbbells straight up, along the line of your torso
- drive your elbows high and wide
- pull the dumbbells to chest level, or just below
- contract your delts/lateral delts
- extend your arms and lower the dumbbells along the line of your torso again 
- keep control of the movement, try not to use momentum

Standing Dumbbell High Pull

Rep Count: 10-12R each side
Tempo: steady 
Modification: standing dumbbell discos

Target Muscle Group: front delts, rear delts

Set Up: 
- attach a single arm handle to one side of the cable, position it low
- step in front of the cable, facing 90 degrees from the cable
- lightly grip the rack of the cable with your hand closest
- reach your other arm across your torso and grip the handle with a pronated grip
- extend your arm down and across your torso
- squeeze your glutes, set a neutral pelvis position 
- keep your arm straight 

Execution: 
- pull the cable across your torso and high to the outside of you- disco motion 
- contract your delt/rear delt
- lower the cable across your torso and low again 
- keep trap down, control the movement through your delt

Single Arm Cable Disco

Rep Count: 20R total 
Tempo: steady
Modification: drop to your knees 

Target Muscle Group: core, shoulders

Set Up: 
- set a dumbbell on the ground to the outside of you
- plant your hands on the ground, under your delts
- step your feet back, wider stance for more stability
- squeeze your glutes, set a neutral pelvis
- keep a flat back, and a neutral head, neck, and spine
- pull belly button to spine, and hold a strong brace in your core
- keep your torso stiff, chest facing the ground

Execution: 
- lift the hand opposite from the side of the dumbbell
- reach your arm under your torso and across to the outside to grip the dumbbell
- pick up the dumbbell and lift it to the opposite side of you
- plant your hand on the ground again 
- alternated each side, each rep 
- try to fight against twisting your torso as you reach under to pull the dumbbell across each rep 
- keep chest and hips facing the ground

Dumbbell Plank Pull Throughs

Triset

3/7 DEADLIFTS, SHOULDERS, CORE

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

Jennifer

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

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

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 💀🫠

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!

3/7 DEADLIFTS, SHOULDERS, CORE

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