Name: Playbook - Sam Sweeney - 4/16 Full Body
Uploaded: 2026-06-17T00:04:47.775Z
Duration: 50 min
Description: 4/16 Full Body

Carmen

Anne

That was so good! Currently laying ded on the gym floor 🤣

Sammi

alondra cabrera

Sarah

Ally

Those DB snatches always make me feel so powerful 💥

Megan

Mary

Amanda

Tianna

Marla Sagatelian

Holy crap🔥🔥🔥I cut it down to a half hour workout and I still died🤣🤣

Emily

Sara

Lakshmi Neelesh Nimmagadda

Kashay Sullivan

Mia Arrowsmith

Stephanie

melissa

Whew 😮‍💨 that’s all I have to say

Sidney

Well that did it for me! I needed it after my spring break!! Fabulous! Great workout!

Lindsay

Love that one!  Especially the first combo round! 🔥👍🏼😅

Heather

A challenge! I look forward to getting better at them.

Steve

Kyliegh

Not a fan of this one 😔
Probably just cause it was too damn hard for me!
But persevered with downgrades.

Michelle 

Shelly

Oh yeah I loved the burn, I’m drenched in 💧 😅 🔥

Gloria

Erin

Corrine

Great combo of core, strength & cardio!!! 😅🔥😅

Marsha Ross

Breonna

Happy Saturday!

Hit the ‘start now’ button, and check out ‘exercise 1’ for the 4/16 written training day overview.

Warm Up: foam roll, full body warm up and activation routine from app, and/or 10 mins steady state cardio

Full Body: 

Instruction: This full body workout is split into 2 mini giant sets. Each giant set is organized in a timed AMRAP. The goal is to get through as many rounds as possible of the exercises listed for each giant set, within the given timeframe. Rest minimally within each giant set, but rest 2-5 minutes in between each giant set. 

Giant Set 1: AMRAP: 24-26 MINUTES
1. Burpee Pull Up: 4R
2. Single Arm Dumbbell Snatch: 6R each side
3. Decline Push Up to Pike: 8R [push up to pike= 1 rep]
4. Med Ball Sit Up Slam: 10R

Rest 2-5 mins before moving to Giant set 2

Giant Set 2: AMRAP: 22-24 MINUTES
5. Dumbbell Push Press: 4R
6.  Burpee Over Single Dumbbell Deadlift: 6R total
7. Push Up Single Arm Renegade Row: 8R each side 
8. Med Ball Oblique Twists: 20R total [10R each side]

4/16 Training Day Overview

Rep Count: 4R
Tempo: quick
Modification: jumping pull up, you can simply jump your hands to meet the bar [leave the pull up out], barbell burpee row, or simply do pull ups or assisted pull ups.


Set Up: 
- start standing underneath the pull up bar

Execution: 
- bend forward and reach your hands to the ground
- plant your hands and bring your chest and hips to touch the ground.  
- press through your hands, extend your arms, and jump your feet in to meet your hands.
- immediately raise your torso, reach your arms towards the pull up bar, and jump your hands to grip the bar
- use the momentum to pull your chest to meet the bar [depress the scap as you pull]
- lower yourself back to the ground with control [soft knees] 
- move immediately into the next rep.

Burpee Pull Ups

Rep Count: 6R each side 
Tempo: quick/powerful 
Modification: single arm overhead press

Set Up: 
- place a single dumbbell on the ground in front of you, centered between your legs. 
- choose a wide stance and plant your feet firmly on the ground. 

Execution: 
- bend forward and reach one hand to grip the dumbbell on the ground with a pronated grip. 
- lift the dumbbell and press up onto your toes as you snatch the dumbbell up and overhead
- arm extended at the top of the rep, dumbbell in line with your shoulder, palm forward and feet flat.
- lower the dumbbell back to the ground with control and continue reps. 
- repeat all reps on one side before moving to the next rep.

Single Arm Dumbbell Snatch

Rep Count: 8R total [push up + step in to pike= 1 rep]
Tempo: quick 
Modification: push ups/on your knees [keep the walk in to pike]

Set Up: 
- place your feet up on a bench or stack a couple of plates to place your feet on top of to create your decline position
- plant your hands on the ground, just outside of your chest, under your shoulders. 
- squeeze your glutes and contract your quads, push your mid back through your scap to create a “hollow brace” position. 

Execution: 
- bend your elbows below your shoulders, 45 degrees from your torso, and lower your chest to the ground. 
- get your chest as close to the ground as can with good form
- press down through your hands and extend your arms as you push your torso back up. 
- immediately begin to step your hands in towards the bench behind you, as far as you are able while keeping your legs straight. 
- walk your hands back out until they are under the shoulders once again. 
-

Decline Push Up to Pike

Rep Count: 10R
Tempo: quick/steady 
Modification: take out the med ball.

Set Up: 
- grab a med ball with both hands and hold it at your chest. 
- position yourself on the ground in front of a wall
- face the wall and sit about a foot away from the wall 
- bend your knees and plant your feet on the ground

Execution: 
- start with your back flat on the ground, med ball at your chest
-  brace, contract your core and sit up
- as you sit up, push the med ball forward and toss it towards the wall 
- catch the ball as it bounces off the wall and lie back until your back is flat on the ground

Med Ball Sit Up Slam

Giant Set 1: AMRAP: 24-26 minutes

Rep Count: 4R
Tempo: quick, steady  
Modification: overhead press.

Set Up: 
- grip a dumbbell with each hand, neutral grip
- rack the dumbbells up at your shoulders, elbows pointing forward. 
- take a hip width stance or just outside and plant your feet on the ground. 

Execution: 
- bend your knees and press up onto your toes as you press your dumbbells overhead. 
- arms should be extended overhead, dumbbells in line with your shoulders, heels down. 
- lower your dumbbells back to your shoulders with control. [‘catch your dumbbells with soft knees and reset’]

Dumbbell Push Press

Rep Count: 6R total 
Tempo: quick
Modification: step over the dumbbell instead of hopping, take the burpee out.

Set Up: 
- grab a dumbbell and place it on the ground. 
- stand next to the dumbbell on side side. 

Execution: 
- reach your hands towards the ground. 
- plant one hand on the ground as the other hand grips the dumbbell with a neutral grip. 
- jump your feet back and bring your chest and hips to the ground. 
- press down and lift your torso as you jump your feet towards your hands. 
- fix a neutral spine and extend the arm with no dumbbell out to the side for stability. 
- lift the dumbbell and stand. 
- lower the dumbbell to the ground and hop over the dumbbell to the other side
- repeat reps.

Burpee Over Single Dumbbell Deadlift

Rep Count: 8R
Tempo: steady 
Modification: drop to your knees for either/both the push up and the row.

Set Up: 
- grip a dumbbell with one hand and get down on the ground in a push up position with one hand gripping the dumbbell with a neutral grip, and the other hand planted on the ground. 
-  squeeze your glutes and contract your core to hold your brace. 
- try to keep your hips from shifting or twisting back and forth. 

Execution: 
- with one hand planted on the ground, lift the dumbbell off the ground with the other arm. 
- row your elbow towards your hip on one side and squeeze it in close. 
- contract your lat
- lower the dumbbell back to the ground with control. 
- repeat on the other side.

Push Up Single Arm Renegade Row

Rep Count: 20R total [10R  each side] 
Tempo: steady 
Modification: lightly rest your heels on the ground, take out the med ball.

Set Up: 
- grip a med ball with both hands 
- sit on the ground 
- bend your knees and lift your feet off the ground. 
- lean your torso back and hold the position with a strong brace in your core. 

Execution: 
- lift the med ball and bring it to the ground on one side. 
- tap the ground before lifting the ball up and around as you shift with the ball 
- tap the ground on the other side 
- try to keep your hips from shifting too much from side to side.

Med Ball Oblique Twists

Giant Set 2: AMRAP: 22-24 Minutes

4/16 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!

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

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!

4/16 Full Body

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