Name: Playbook - Sam Sweeney - 4/15 Full Body or Rest Day
Uploaded: 2026-06-17T00:04:46.104Z
Duration: 60 min
Description: 4/15 Full Body or Rest Day

My first full body day.  I usually skip these.  Big mistake.  Gonna make sure I add these in each week!

Marcie

Wow that took me back to the old days!!! 🔥😅💀

Amie

So glad I came back for this one. Holy smokes

Audry

Megan

Alice

Marlene

Ooooof 40min for that first set was ROUGH

Cori

Sean

Emily

Rachael Milbrook

Rachel Ratvasky

Damn. I loved that. Every exercise challenged me!! 😎

Janelle

So humbling!  Glad these FULLBODY days are back!

Sam V

These full body days are my favorite 🤩

Bree

Xenia

Sam please keep this f*cking 🔥 full body days coming. You challenge me every week to do things I don’t think I can 🥹

Samantha

What a burn today!!! Loved the new movements 🔥

Tracy

Marsha Ross

Jessica

Happy Saturday!

Week 3 of 6 in current split 

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]

*consider tracking your primary lifts throughout this split. I would even encourage you to film your working set(s) throughout this first week [and following weeks, if possible] so you are able to visually see improvement. 

Tap the ‘start now’ button to find the training day overview.

Full Body or Optional Rest Day: 

*this will be a lighter lifting day to balance the training load each week. We will use these days to focus on cardiovascular and muscular endurance with light weight or bodyweight movement circuit training.

Pre Training Warm Up and Mobility: Please choose an appropriate full body warm up routine from the “Activation and Warm Up” section of the app. 

Full Body: 

Circuit 1: AMRAP: 40 Minutes
1. Run/Sprint: 60 seconds 
2. Floor Assisted Pull Ups: 6R
3. Inchworm: 8R
4. Med Ball Feet Elevated Plank Shoulder Taps: 30R total 

Rest 3-5 minutes between circuits 

Circuit 2: AMRAP: 15 Minutes
5. Floor Assisted Hanging Knee Tucks: 8R
6. Plate Loaded Otis Up: 15R 
7. Plate Push: 60 seconds 

Minimal rest throughout each circuit, keep a steady pace

4/15 Training Day Overview

Complete as many rounds as possible within the time cap given

Time: 60 seconds
Tempo: sprint, quick pace 
Modification: any high intensity- aerobic movement that increases your heart rate [bike, rower, stair stepper, etc]

*keep an upright torso and use full intensity to run at an ‘all out’ pace that you are able to control

Run/Sprint

Rep Count: 6R
Tempo: steady 
Modification: inverted row

Set Up: 
- set the bar at a height on the rack that you are able to sit underneath, extend your arms overhead and grip the bar
- grip with a pronated grip, shoulder width apart
- extend your legs, point your toes, and pull belly button to spine to brace 
- think about breaking the bar with your arms, contract your lats

Execution: 
- keep your heels on the ground
- depress your scapula bend your elbows and pull your chest towards the bar
- drive your elbows towards the ground and contract your lats at the top of the rep 
- extend your arms, and return your glutes to the ground

Floor Assisted Pull Ups

Rep Count: 8R
Tempo: steady 
Modification: take push up out  

Set Up: 
- stand with your feet together, toes forward
- squeeze your glutes, pull belly button to spine and brace 

Execution: 
- bend your torso forward, reach your hands to the ground 
- walk your hands out, away from your feet, until they are under your shoulders
- bend your elbows at 45 degrees from your torso and lower your chest to tap the ground [get as close as you are able while keeping good form]
- extend your arms and press your chest away from the ground and into the high plank position again 
- keep your legs straight and lift your hips as you tip toe your feet towards your hands again 
- move immediately into the next rep
- keep a neutral spine
- make sure your body moves as one throughout the push- watch for worming

Inchworm

Rep Count: 30R total 
Tempo: steady 
Modification: feet on the ground or drop to knees

Set Up: 
- place a med ball on the ground 
- get down on the ground in a high plank position, position your hands on the ground directly under your shoulders- outside of our chest
- elevate your feet on the med ball, tops of feet down- planted on the ball
- squeeze your glutes, pull belly button to spine and brace
- keep a stiff torso 

Execution: 
- hold the brace and keep lower body/core brace
- lift one hand on the ground, bend your arm and reach your hand across your chest to tap your opposite shoulder
- plant your hand back on the ground 
- pick up the other hand and alternate tapping each shoulder with the opposite hand

Med Ball Feet Elevated Plank Shoulder Taps

AMRAP 1: 40 minutes

Complete as many rounds as possible within the time cap

Rep Count: 8R
Tempo: steady 
Modification: lying knee ups or forearm supported knee ups

Set Up: 
- set the bar at a height on the rack that you are able to sit underneath, extend your arms overhead and grip the bar
- grip with a supinated grip, shoulder width apart
- extend your legs, point your toes, and pull belly button to spine to brace 
- think about breaking the bar with your arms, contract your lats

Execution: 
- keep your heels on the ground
- depress your scapula bend your elbows and pull your chest towards the bar
- drive your elbows towards the ground and contract your lats at the top of the rep 
- hold the tension in your lats, biceps, and core
- bend your legs and drive your knees towards your chest
- contract your core
- hold your chest to the bar as you complete your knee tuck reps

Floor Assisted Hanging Knee Tucks

Rep Count: 15R
Tempo: steady 
Modification: sit up- no weight

Set Up: 
- hold a plate in your hands, neutral grip 
- lie on the ground in a supine position 
- bend your legs, plant your feet on the ground 
- extend your arms and hold the plate over your chest
- squeeze your glutes, pull belly button to spine and tuck your ribs to brace

Execution: 
- keep your arms straight and use your core to lift your torso off the ground 
- as you lift your torso rotate the plate into the overhead position at the top of the rep 
- keep a tall chest and contract your core at the top of the rep 
- lower your back to the ground with control 
- rotate the plate back over your chest at the bottom of the rep

Plate Otis Up

Time: 60 seconds 
Tempo: steady 
Modification: bear crawl - no weight 

Set Up: 
- plant a plate on the ground 
- get on the ground behind the plate in a table top position 
- plant your hands under your shoulders, bend your legs and position your knees under your hips
- keep your knees hovering off the ground 1-2’
- squeeze your glutes, pull belly button to spine and brace
- keep your glutes and hips in line with your torso 

Execution: 
- pick up one hand off the ground and place it on the edge of the plate
- extend your arm and push the plate forward
- step your body forward, keeping a neutral spine 
- alternate pushing the plate forward with each hand

Plate Push

AMRAP 2: 15 Minutes

4/15 Full Body or Rest Day

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

Porchia

Jennifer

6/16 Quads, Glutes

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!

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

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!!

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)

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!

4/15 Full Body or Rest Day

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