Name: Playbook - Sam Sweeney - 4/2 Full Body
Uploaded: 2026-06-17T00:04:47.834Z
Duration: 55 min
Description: 4/2 Full Body

Wow this me seal walks were intense! I think I saw vin doing those during one of your workouts. He made it look easy😂

Anne

Emily

Karla

That was 🔥! Absolutely loved the format and moves. Walked away feeling like a BOSS 💪🏻

Anna

Really great shoulder and core work in here :)

Megan

That was terrible and so good and the same time!!!

Melia

Katie

Joyce

It’s just me but I don’t like amrap style workouts that are that long. I get bored of doing the same for 4 movements over and over for 24+ minutes. But I did get a good sweat :)

Kelly

Kristy Conger

Jenelle

Mariah Biswell

I absolutely loved this FULLBODY!! I will be saving this one!! 🔥

Not going to lie, this was really good 👍🏾 !

Kimmy

Morgan

Dena

Lacey

Michelle 

Caitlin Sparks

Gloria

JulieAnn

Effing A Sam. Do those seal drags ever get easier? And if you’re in a crowded commercial gym and kinda dread making the space to do big sets like this, this one isn’t too bad. Minimal equipment and room. 👍🏼

Celeste Davis

Loved this one. Not to hard perfect for a after hard week workout.

Lacy

Tammy Quenneville

That felt amazing after giving myself an full well needed rest day!! Feeling 💪🏻

Alli

MELANIE

That second set and I was toast!! Seal drags are so good!!! 🦭 💪

Happy Saturday!

Hit the ‘start now’ button, and check out ‘exercise 1’ for the 4/2 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. American Kettlebell Swings: 12R
2. Kettlebell Ballistic Row: 10R
3. Kettlebell Press Up: 8R
4. Kettlebell Unilateral Farmers Carry: 30 seconds each side 

Rest 2-5 mins before moving to Giant set 2

Giant Set 2: AMRAP: 22-24 MINUTES
5. Seated Box Hop: 12R
6.  Hollow Hold Rockers: 10R
7. Superman Hand Release Push Up: 8R 
8. Seal Drag: 60 seconds

4/2 Training Day Overview

Rep Count: 12R
Tempo: quick 
Modification: standard [russian] kettlebell swing. 

*Sub kettlebell for dumbbell 

Set Up: 
- set a kettlebell in front of your body, about arms distance away. 
- get into a wider than hip width stance [toes slightly out or forward]
- keep a neutral spine, hinge at your hips and bend forward to grip the “ears” of the kettlebell with both hands. 
- depress your scapula to engage your lats and set a brace through your trunk. 

Execution: 
- use your lats to pull the kettlebell off the ground and swing it in between your legs. 
- extend your legs and thrust your hips in as you raise the kettlebell up and overhead 
- extend your arms above your head at the top and punch the kettlebell up towards the ceiling. 
- lower the kettlebell with control by hinging your hips and swinging the kettlebell back down between your legs
- continue with explosive reps.

Kettlebell American Kettlebell Swing

Rep Count: 10R total 
Tempo: quick 
Modification: Gorilla row

*Sub kettlebell for dumbbell

Set Up: 
- position a kettlebell in front of you in between your feet on the floor 
- get into a wider than hip width stance [toes pointed slightly out]
- keep a neutral spine and hinge at your hips as you reach down with one hand to grip the handle of the kettlebell 

Execution: 
- drive your elbow towards your hip and row the kettlebell to your chest. 
- as you contract your lat at the top quickly switch hands holding the kettlebell in an explosive manner. 
- lower the kettlebell to the ground with control [using the opposite hand that you pick up with] 
- repeat this movement- row with one arm and switch hands at the top to lower the kettlebell with the other arm 
- keep your chest facing the ground and a flat back.

Kettlebell Ballistic Row

Rep Count: 8R
Tempo: quick 
Modification: press up with crunch instead of sit up. 

*Sub kettlebells for dumbbells

Set Up: 
- grip a kettlebell in each hand 
- position yourself on the ground in a supine position 
- bend your legs and plant your feet on the ground. 
- rest your triceps on the ground, elbows 45 degrees from your chest, arms bent at the bottom of the rep, palms facing forward. 

Execution: 
- use your core to life your torso off the ground as your press the kettlebells up
- chest facing forward and arms extended overhead at the top of the rep. [think ribs down with your kettlebells overhead] 
- lower your back to the ground with control, as you lower the torso bring your arms back down to the ground until the triceps tap the floor.

Kettlebell Press Up

Rep Count: 60 seconds total [30 seconds each side]
Tempo: steady 
Modification: unilateral hold marches in place. 

*Sub kettlebell for dumbbell 

Set Up: 
- pick an appropriately heavy weight to carry [heavy enough to test your grip] 
- grip the kettlebell with one hand and start standing with feet together. 
- position the other hand out to the side to stabilize or on your core for mind muscle connection to the brace. 

Execution: 
- keep your ribs tucked and a neutral spine as you step forward. 
- continue to walk for 30 seconds, keeping your hips square forward 
- switch hands holding the kettlebell at 39 seconds

Kettlebell Unilateral Farmer’s Carry

Giant Set 1: AMRAP: 24-26 MINUTES

Rep Count: 12R 
Tempo: quick 
Modification: box hop, or seated step up

Set Up: 
- position 2 benches or boxes about 1-2’ away from each other. 
- sit on one bench facing the other box with your arms down by your sides. 

Execution: 
- lean your torso forward and swing your arms as you jump up and onto the box in front of you from a seated position. 
- land on top of the box with soft knees and then stand
- step down from the box, one foot at a time and back to a seated position.

Seated Box Hop

Rep Count: 10R [Full rock = 1 rep]
Tempo: steady 
Modification: hollow hold pulses. 

Set Up: 
- get down on the ground in a supine position, chest up
- extend your arms and legs 
- fill the space between your low back and the ground as you raise your legs and upper back/arms off the ground 
- flatten your core and hold the brace

Execution: 
- use your core to initiate a rocking movement 
- try to hold the hollow position as you rock back and forth keeping your low back on the ground. 
- rocking forward to back=1R

Hollow Hold Rockers

Rep Count: 8R
Tempo: quick 
Modification: lower chest down on toes- superman- press up on knees. [or drop to knees on the eccentric as well]

Set Up:
- get down on the ground in a high plank position
- position hands just outside of the chest 
- squeeze your glutes and quads and push your mid back through your scap to lock in a strong brace. 

Execution: 
- bend your elbows below your shoulders and at a 45 degree angle from your torso. 
- lower your chest/hips to the ground. 
- pick up your hands and extend your arms forward. 
- use your low back and glutes to raise the chest/upper body and legs off the ground in a superman
- contract the low back/core
- lower your chest and legs back to the ground. 
- plant your hands on the ground just outside of the chest
- press yourself back up into a high plank position
- keep your torso/hips/legs in a straight line as you lower and press [watch for the hips rising or falling]

Superman Hand Release Push Ups

Time: 60 seconds 
Tempo: steady 
Modification: bear crawl or inchworm [with no push up]

Set Up: 
- get down on the ground in a prone position on your hands
- with legs extended position a plate underneath both feet, tops of your feet should rest on the plate
- position hands just outside of the shoulders. 

Execution: 
- slowly begin to step each hand forward as you drag the plate with your legs 
- keep your hips off the ground and use your lats and shoulders to pull yourself forward each step.

Seal Drag

Giant Set 2: AMRAP: 22-24 MINUTES

4/2 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 ♾️

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

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!!

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

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!

4/2 Full Body

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