Name: Playbook - Sam Sweeney - 4/18 Shoulders, Core
Uploaded: 2026-06-17T00:04:42.690Z
Duration: 75 min
Description: 4/18 Shoulders, Core

Brenda

Micaela

Audry

A few modifications due to age lol but loved it all the same!!

Karen

First week was straight 🔥. My body is feeling it and I just know there’s going to be a lot of growth over the next few weeks 💪

Katie

Karen Arce

Louise

Can barely raise my arms …in a good way!

April

I was so much stronger in my military press than I thought I’d be! Most excited to see how this primary move progresses throughout the coming weeks 🤩

Megan

Serena

What a great first week 😅 🥵 💪🏻

Kathy

Lisa

Manon Tessier

Kimmy

Marta

Tresea

Loved this first week!  Bring me all the reps!! ❤️

Corrine

Elaine Rondon

Sara

JulieAnn

Kristen

Great first week of the new split
❤️🔥💪💯

Molly DiSabato

Ruby Smith

🔥🔥🔥. Can’t tell you enough, I’m loving this split. Thank you 🙏

Lorena

Jennifer

Sherry

Hell yeah!! Way to finish off week 1!! 🔥💪🏻

Stephanie

Gloria

Mike

Regina

💯 loving this split. 💪🏼 🔥🔥🔥

Mia Arrowsmith

Porchia

Rachel

Great to have some core focused work. Liking this split

Tasha

Feeling so strong, and so sore after this first week in the new split 💪🏻

Victoria

Shoulders are always so hard…love the combo with abs.

Kimberly R

Happy Friday!

Week 1 of 4 (week 5 deload) 

Pre Training Mobility and Warm Up: please utilize the included warm up and mobility movements below or 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: 

Warm Up and Core: 
1a. Banded Y Raise: 1-2S/10-15R
1b. Low Plank Hold: 1-S/30-60 seconds

Strength Training: 
2. Primary: Standing Barbell Military Press: 10S/1R 
*30 seconds rest*
RPE of ~7-8.5 

3. Standing Dumbbell Lateral Raises: 5S/20R 

4. Slight Incline Single Arm Scaption Raise: 3-4S/8-12R each side 

5a. Weighted Decline Sit Ups: 3S/8-10R (3 second eccentric)
5b. Flat Bench Weighted Dead Bug: 3S/16-20R total 

6. Primary Back Off Sets: 2S/30 seconds AMRAP (as many reps as you can with good form) (50-60% of weight used in primary single sets)

4/18 Training Day Overview

Rep Range: 10-15R 
Tempo: steady 
Modification: chest supported dumbbell Y raise (light)

Set Up: 
- loop a band around a rack at about chest height
- stand in front of the rack, facing the band
- grip the band with a pronated grip, slightly wider than shoulder width
- extend your arms straight forward and hold the band out in front of your chest 
- keep your arms pinned straight
- squeeze your glutes, set a neutral pelvis position 
- keep a tall torso 
- pin traps down, shoulders back 

Execution: 
- keep arms straight and raise the band overhead into a Y raise
- pull the band apart at the top of the rep
- lower your arms down in front of you again, band in line with your chest

Banded Y Raise

Time: 30-60seconds
Tempo: steady 
Modification: use weight for difficulty

Target muscle group: core

Set Up: 
- plant your forearms on the ground, elbows under your delts
- step your feet back into a plank position, drive balls of your feet into the ground
- squeeze your glutes, set a neutral pelvis position 
- keep your hips in line with your torso, keep body in a stiff, straight line
- tuck you chin, keep a neutral head, neck, spine 

Execution: 
- brace your core 
- hold this position

Low Plank Hold

Warm Up

Rep Range: 1R
RPE of ~7-8.5 (~70-85% of 1RM)
*30 seconds rest*
Tempo: power, steady
Modification: standing dumbbell overhead press

Target Muscle Groups: delts, core

Set Up: 
- rack the barbell at about chest height
- step behind the bar
- grip the bar with a pronated grip, shoulder width apart (adjust grip width to fit you)
- bend your arms so elbows are directly under the bar
- bar at chest level, just below your collarbone 
- squeeze your glutes, set a neutral pelvis position 
- lift the bar from the rack and step back ~3 steps 
- get into a hip width stance, toes forward
- hold a tight brace in your core, keep a stiff trunk 
- keep a tall torso

Execution: 
- extend your arms and press the bar straight over your head
- stabilize at the top of the rep 
- bend your arms so your elbows travel under the bar
- lower the bar to your chest again with control

Standing Barbell Military Press

Rep Range: 15-20R
Tempo: quick, steady 

Target Muscle Groups: lateral delts

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- stand with feet hip width apart, toes forward
- extend your arms down by your sides to begin 
- squeeze your glutes and set a neutral pelvis position 
- pin traps down, shoulders back 
- keep a tall torso 

Execution: 
- keep you arms straight and raise the dumbbells out to your sides
*shift arms slightly in front of your torso if you struggle to feel these in your lateral delts
- when dumbbells are in line with your delts, contract your lateral delts
- lower your arms back down by your sides with control 
- do not swing or sway the dumbbells as you raise

Standing Dumbbell Lateral Raises

*3-4 sets*
Rep Range: 8-12R each side
Tempo: steady 

Target muscle group: lateral raise

Set Up: 
- set your bench to a 60-70 degree incline 
- 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 down slightly behind your torso
- tuck your ribs 
- keep one arm down by your side

Execution: 
- keep your other arm straight and raise your arm forward, thumb up
- when your thumb is in line with your delt, contract your front delt
- lower your arm back down, behind your torso again

Incline Bench Single Arm Scaption Raise

Rep Range: 8-10R
Tempo: 3 second eccentric 
Modification: no weight and/or flat on the ground

Target muscle groups: core, abs

Set Up: 
- grip a dumbbell in both arms and hold it to your chest
- lie in a supine position on the decline bench, feet at the high end of the bench 
- squeeze your glutes and set a neutral pelvis position 
- tuck your chin 

Execution: 
- use your core to raise your back off of the bench 
- sit torso tall and upright, contract your abs
- lower your back to the bench with control

Weighted Decline Sit Ups

Rep Range: 16-20R total 
Tempo: steady 
Modification: no weight and/or flat on the ground

Target muscle group: core

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- lie on a flat bench in a supine position 
- extend your arms, holding the dumbbells directly over your front delts, palms facing in 
- raise your legs, bend them at 90 degrees, knees over your hips
- squeeze your glutes, set a neutral pelvis position 
- tuck your ribs, set a strong brace
- flatten your core into the bench 

Execution: 
- inhale as you lower one arm overhead, and extend the opposite leg at the same time
- lower the dumbbell towards the ground over your head
- keep a strong brace in the stretched position 
- exhale as you keep arm straight and pull the dumbbell over your front delt again 
- at the same time bend your leg to 90 degrees again, so knee is over your hip
- contract your core
- continue opposite arm, opposite leg

Flat Bench Weighted Dead Bug

Compound Set

Time: 30 seconds 
RPE 6/7 or ~50-60% of weight used for 1R at start of training day
Tempo: steady 
Modification: use same modification you used for primary sets

Target muscle group: delts, core 

Set Up: 
- rack the barbell at about chest height
- step behind the bar
- grip the bar with a pronated grip, shoulder width apart (adjust grip width to fit you)
- bend your arms so elbows are directly under the bar
- bar at chest level, just below your collarbone 
- squeeze your glutes, set a neutral pelvis position 
- lift the bar from the rack and step back ~3 steps 
- get into a hip width stance, toes forward
- hold a tight brace in your core, keep a stiff trunk 
- keep a tall torso

Execution: 
- extend your arms and press the bar straight over your head
- stabilize at the top of the rep 
- bend your arms so your elbows travel under the bar
- lower the bar to your chest again with control

Standing Barbell Military Press (back off sets)

4/18 Shoulders, Core

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

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

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

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)

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

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!

4/18 Shoulders, Core

Community

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