Name: Playbook - Sam Sweeney - 4/10 Shoulders, Core (sprints)
Uploaded: 2026-06-17T00:04:40.841Z
Duration: 75 min
Description: 4/10 Shoulders, Core (sprints)

Love the addition of core and ab work. Thank you. Always a challenge for me but worth it!

Brittanie

Have to be careful with my shoulders. This is a good workout

Caroline

Nyakeh

Joanne Pereira

Great shoulder burn on the lateral raises and burn on obliques was real. Skipped cardio at the end and I am a bit pissed off with myself

BabyLuv

Can we ralk about those lateral and front raises? 🔥🔥🔥😲

Carol

Loved that little triset core circuit today!

Megan

Morgan

Jennifer

Kimmy

Lorena

Sara

Regina

Marta

Elaine Rondon

Katie

JulieAnn

Kimberly R

Happy Friday! 

Week 2 of 6 (week 7 deload)

Goal of Split: This is a hypertrophy driven split with strategically placed “buy-ins” and “cash-outs” to increase training density and introduce conditioning without interfering with primary muscle building adaptations. 

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.

Shoulders, Core (sprints): 

Warm Up: 
a. Banded Dislocates: 1-2S/10-20R
b. Banded Y Raise: 1-2S/10-20R

(Optional) Buy In: Jumping Inchworms: 2 minute AMRAP

1. Primary: Barbell Push Press: 4S/8-12R 

2. Alternating Z Press: 5S/12R total (2 second eccentric each rep) 

3a. Incline Dumbbell Lateral Raise: 3S/5R (w/ 4 second hold at the top) + 10R (steady)
3b. Incline Dumbbell Front Raise: 3S/8-12R (4 second eccentric)

4a. Alternating Offset Farmers Carry: 2-3S/60 seconds (alternate every 10 seconds)
4b. [Weighted] Side Plank Crunch: 2-3S/6-10R each side (4 second eccentric)
4c. Plate Pull Through: 2-3S/45 seconds

(Optional) Cash Out: Sprints: 10S/1 min walk, 1 minute sprint

Training Day Overview

Banded Dislocates

Banded Bent Forward Y Raise

Warm Up

Time: 2 minute AMRAP
*as many reps as you can in 2 minutes
Tempo: steady 
Modification: walk feet in instead of jump, stay in one place instead of walking

Set Up: 
- stand with feet hip width apart

Execution: 
- bend your torso forward
- extend your arms towards the ground, plant your hands on the ground
- walk your hands out into a high plank position 
- keep legs straight and jump your feet towards your hands
- walk hands out again and into the next rep

(Optional) Buy In: Jumping Inchworms

Rep Range: 8-12R
Tempo: steady 
Modification: dumbbell push press or standing overhead press

Target muscle group: shoulders

Set Up: 
- grip the bar with a pronated grip, shoulder width apart
- bend your arms, position elbows under the bar, wrists locked straight
- rack the bar across your collarbone (high chest/delts)
- step your feet under the bar, hip width stance
- squeeze your glutes, set a neutral pelvis position, and brace
- keep an upright torso, a neutral head, neck, and spine 
- lift the bar from the rack and step away from the rack ~3 steps

Execution: 
- bend your knees slightly 
- extend your legs, drive your hips in, and press up onto the balls of your feet
- use the power from your lower body to extend your arms and press the bar up and over your head
- plant heels on the ground and stabilize at the top of the rep 
- bend your arms, keep elbows under the bar, and lower the bar to your collarbone again
- catch the bar with "soft" knees and reset between each rep

Barbell Push Press

Rep Count: 12R total
Tempo: 2 second slow eccentric, iso hold

Target muscle group: shoulders, core

Setup:
- grip a dumbbell in each hand, pronated grip
- sit on the ground, extend legs forward or spread them wide
- drive heels into the ground
- pull belly button to spine, tuck your ribs down, and brace
- keep torso upright 
- lift the dumbbells to a 90 degree bend out to either side
- tuck your elbows slightly in front of your torso, tuck pinkies forward

Execution: 
- hold the 90 degree bend in one arm
- extend your other arm and press the dumbbell overhead 
- stabilize at the top 
- bend your arm, keep elbow traveling slightly in front of your torso
- lower the dumbbell back to the 90 degree bend in your arm
- hold tension and alternate arms each rep

Alternating Z Press

Rep Range: 5R w/ pause at top + 10R steady
Tempo: 4 second pause at the top 

Target muscle group: shoulders

Set Up: 
- set your bench incline to ~60-70 degrees
- grip a dumbbell in each hand,  neutral grip 
- sit on the bench, press your back into the pad, plant your feet on the ground
- extend your arms down by your sides so they hang slightly behind your torso
- pin your traps down
- keep your arms straight 

Execution: 
- lift the dumbbells and raise your arms out to your sides
- keep arms traveling slightly in front of your torso
- raise the dumbbells to in line with your shoulders
- contract shoulders
- lower the dumbbells back down by your sides

Incline Dumbbell Lateral Raise

Rep Range: 8-12R
Tempo: 4 second eccentric 

Target muscle group: shoulders

Set Up: 
- set your bench incline to ~60-70 degrees
- grip a dumbbell in each hand,  neutral grip to begin
- sit on the bench, press your back into the pad, plant your feet on the ground
- extend your arms down by your sides so they hang slightly behind your torso
- pin your traps down
- keep your arms straight 

Execution: 
- lift the dumbbells and raise  your arms straight forward
- rotate your grip to pronated at the top of the rep
- contract your shoulders
- lower your arms down by our sides again, arms slightly behind your torso

Incline Dumbbell Front Raise

Compound Set

Rep Range: 60 seconds
Tempo: steady 

Target muscle group: shoulders, core

Set Up:
- grip a dumbbell in each hand, neutral grip 
- stand with feet hip width apart
- squeeze glutes, set a neutral pelvis position, and brace
- tuck ribs down 
- bend one arm, tuck elbow forward, and rack the dumbbell on your shoulder
- extend your other arm and lift the dumbbell overhead
- pin the dumbbell directly over your shoulder
- point armpit forward
- keep a tall torso

Execution: 
- hold a tight brace in your core
- walk straight forward, keep the dumbbells steady
- alternate arms every 10 seconds

Alternating Offset Farmers Carry

Rep Range: 6-10R each side
Tempo: 3-4 second eccentric 
Modification: drop bottom knee down for more support, or sub for side plank hold

Target muscle group: core, obliques

Set Up:  
- plant one forearm on the ground, elbow under your shoulder
- stack your legs on top of one another
- extend legs in a side plank position 
- hold a light plate against your top hip
- keep hips extended
- tuck ribs, pull belly button to spine, and brace

Execution: 
- slowly drop your hip towards the ground
- stretch through your side/obliques
- drive your hip up again, in line with your torso
- contract your core/obliques

[Weighted] Side Plank Crunch

Rep Range: 45 seconds
Tempo: steady 
Modifications: drop to your knees

Target muscle group: core, shoulders

Set Up: 
- place a plate on the ground
- plant your hands just in front of the plate, directly under your shoulders
- step back into a high plank position 
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a neutral head, neck, and spine 
- keep hips square to the ground

Execution: 
- lift one hand off the ground
- reach your arm under your torso to grip the plate out to your opposite side
- slide the plate under your torso and out to your other side
- alternate each arm, each rep
- hold brace in your core and keep torso stiff

Plank Pull Through

Triset

10-20 minutes or however much time you have available to you.

Walk

Sprint

(Optional) Cash Out: Sprint Intervals

4/10 Shoulders, Core (sprints)

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

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

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!

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 🔥🔥💪

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!!

4/10 Shoulders, Core (sprints)

Community

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