Name: Playbook - Sam Sweeney - 4/23 Full Body
Uploaded: 2026-06-17T00:04:47.744Z
Duration: 55 min
Description: 4/23 Full Body

Joyce

Stephanie

Whitney Carrington

One of my favorite FB days!! I absolutely LOVE inverted burpees

Emily

Kristy Conger

Shanoah

Mike

Felt lite after heavy 5 days and super. Super charged for weekdays

Lakshmi Neelesh Nimmagadda

A very needed late night workout. Loved it!

Mia Arrowsmith

Switched out a few exercises, but Full Bodies are slowly growing on me.😊

Michelle 

I loved this FULLBODY!! Probably my favorite yet!!! ❤️

Kimmy

Got it done. Love these with more minimal equipment in the gym setting.

Veronica

Had a love/hate relationship with this one🥵

Sarah Arnett

Gloria

Hailey

Tammy Quenneville

Keri

Dripping. By far my ALL time favorite plus I have new found love with inverted burpee handstands ❤️‍🔥💪🏻

Alli

Megan

So fun!! Especially the handstands. Thanks for sharing 🔥

Erin

Perfect start to my Saturday! Love these full body workouts.

Sara

Happy Saturday!

Hit the ‘start now’ button, and check out ‘exercise 1’ for the 4/23 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 workout is to be done in one giant set. The goal is to get through as many rounds as possible of the giant set listed below within the timeframe given [45-50 minutes or however much time you have available to you]. The rep count for each movement is listed below. Pay attention to the rep count for each movement and be sure to pick weight you can sustain throughout the entire workout.

Giant Set: 50 Minute AMRAP:

1. Barbell Push Press 4R
2. Inverted Burpee 6R
3. Single Leg Inverted Row 8R total
4. Plate Raise Pistol Squats 10R total
5. Weighted V Up 12R
6. Unilateral Farmer’s Carry 1 minute total [30 seconds each side]

4/23 Training Day Overview

Complete as many rounds as possible of this giant set.

Rep Count: 4R
Tempo: power
Modification: dumbbell push press or dumbbell overhead press

Set Up:
- grip the barbell with a pronated grip, shoulder width apart. 
- stand with feet hip width apart or slightly wider. 
- clean or lift the barbell to your shoulders in an overhead press position, elbows facing forward
- keep your torso tall and upright 
- engage your upper back to support the push

Execution: 
- dip the legs just slightly by bending the knees [like a quarter squat]
- knees should follow the toes, chest should stay upright. 
- use your legs to produce force needed to press the barbell 
- extend your ankles, knees, and hips as you press the barbell overhead. 
- move your head back slightly to make room for the barbell to travel up in a straight line. 
- once the barbell is overhead, push your head through your arms and directly underneath the bar
- extend arms as heels connect to the ground. 
- arms and legs locked out at the top. 
- lower the barbell back to your shoulders with control, catching the bar with soft knees.

Barbell Push Press

Rep Count: 6R
Tempo: quick 
Modification: standard burpee, modify the burpee by taking the hop out of the top and do not bring your chest to the ground at the bottom. 

Set Up: 
- stand 1-2 feet away from a wall [face the wall]

Execution: 
- lower your glutes to the ground and roll yourself onto your back
- bend your arms back and plant your hands on either side of your head, fingers face your shoulders. 
- bring your legs over your head and rock back as far as you are able to with control.
- press down through your hands and use the momentum from your legs to swing yourself forward
- immediately reach your hands to the floor and kick each foot up one at a time until each heel connects to the wall [in a handstand position]
*press through the ground at the top of the rep. 
*keep a ‘hollow’ position at the top of the rep to protect your low back in the handstand
- bring each foot down to the ground one at a time and continue reps.

Inverted Burpee

Rep Count: 8R total [switch leg raised halfway through]
Tempo: steady 
Modification: both feet down, bend legs and plant feet on the ground

**The higher you position the bar for an inverted row, the more assistance you will have. The lower the bar, the less assistance. 

Set Up:
- adjust the barbell on the rack so you are able to grip the bar from underneath, with arms extended
- position yourself in a supine position [chest up] underneath the bar, chest in line with the bar
- grip the barbell with a pronated grip, just wider than shoulder width
- extend your legs out, raise your hips and lock them in line with your torso 
- contract your glutes and think “ribs down” to help hold the brace through your core


Execution:
- lift one foot off the ground and keep the leg extended straight out
- drive the heel of the other foot through the ground [toes pointing up] 
- retract your scapula and row your chest to meet the barbell
- tuck your elbows at a 45 degree angle and keep your wrists straight 
- contract your high/mid back
- release your chest from the bar and lower yourself back down towards the ground until your arms are fully extended.
- switch the leg that is extended off the floor halfway through your rep count.

Single Leg Inverted Row

Rep Count: 10R total 
Tempo: steady 
Modification: plate raise single leg box squat or plate raise deficit pistol squat. 

Set Up: 
- hold a plate in both hands
- stand with feet together and your arms extended down in front of your body. 

Execution: 
- plant one foot on the ground, lift the other foot and keep your leg extended out [foot off the ground]
- bend your knee on the working side and push it towards your toes [keep your heel/foot planted firmly on the ground. 
- keep your torso upright as you lower into your pistol squat
- extend your arms straight out and raise the plate in front of your chest  at the bottom of the rep. 
- drive down through your planted foot and extend your leg as you return to the standing position. 
- bring the plate back down in front of your body at the top of the rep. 
- alternate each leg and keep the plate raise each rep.

Plate Raise Alternating Pistol Squats

Rep Count: 12R
Tempo: steady 
Modification: no weight, cocoons to modification. 

Set Up: 
- grip a dumbbell in both hands
- lie on the ground in a supinated position [chest up] 
- extend your legs straight out 
- extend your arms overhead [holding the dumbbell

Execution: 
- fill the space between the ground by pushing your low back into the ground
- lift your legs and raise the dumbbell back over your chest 
- reach the dumbbell towards your toes at the top of the rep 
- contract your core
- lower your arms and legs back to the ground with control

Weighted V Ups

Time: 1 minute total [30 seconds each side] 
Tempo: steady 
Modification: farmers carry [both sides weighted]

Set Up: 
- grip one heavy kettlebell or dumbbell in one hand. 
- pin your arm by your side
- keep a neutral spine, chest out, and brace the core. [tuck your ribs]
- this is another instance to think “ribs down” to fight against the rib flare [rib flare can be cause by an anterior pelvic tilt as well, make sure the pelvis is neutral]

Execution: 
- grip the weight with a “death grip” and brace your core as you step forward with each foot, carrying the weight by your side. 
- use your core to manage the tension and balance your weight on both sides. Keep your shoulders square forward and try to keep from leaning to the weight side. 
- use your lats to lock the dumbbells in place and keep them from swinging  or swaying as you walk.

Unilateral Farmer’s Carry

GIANT SET: 50 MINUTE AMRAP

4/23 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

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!

4/23 Full Body

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