Name: Playbook - Sam Sweeney - 4/25 Shoulders, Core
Uploaded: 2026-06-17T00:04:42.666Z
Duration: 75 min
Description: 4/25 Shoulders, Core

Audry

Dedra

Micaela

Deja

Louise

Michelle

Megan

Love building boulder shoulders!! 💪🏻💪🏻

Stephanie

Carol

Stefanie

Marta

Serena

Morgan

Jennifer

Mia Arrowsmith

Tiffany

Mohammed

Kathy

JulieAnn

Kimmy

Porchia

Ashlee

Lorena

Loved this workout 🏋️‍♀️ ❤️💪🏼💪🏼

Gloria

Mike

Megan Laudick

Susanne

Regina

Sara

Olivia Phillips

Christina

Shoulders…best way to push yourself and see weakness at the same time. Love working my weaknesses. 🔥

Kimberly R

Happy Friday!

Week 2 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. Seated Arnold Press: 5S/12-15R 

4. Single Arm Cable Discos: 3-4S/15-20R each side 

5a. Single Arm Decline Otis Up: 3S/6-8R each side (3 second eccentric)
5b. Quadruped (table top) Kettlebell Pull Throughs: 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)

4/25 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: 12-15R
Tempo: quick, steady 

Target Muscle Groups: delts

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- sit on a bench, plant your feet on the ground, press your back into the bench 
- extend your arms and lift the dumbbells into the overhead positions, palms facing forward to begin 
- pull belly button to spine, and set a strong brace
- keep a tall torso

Execution: 
- bend your arms and lower the dumbbells to a 90 degree bend on either side
- at 90 degrees, keep the bend in your arms and rotate your arms forward
- as you rotate, twist the dumbbells so your palms are facing you, dumbbells meet in the middle in line with the center of your chest
- hold tension in your delts
- rotate your arms back out to your sides
- extend your arms overhead again 
- keep this one fluid movement

Seated Arnold Press

*3-4 sets*
Rep Range: 15-20R each side
Tempo: steady 
Modification: dumbbell discos 

Target muscle group: lateral, rear delts

Set Up: 
- attach a single arm handle to one side of the cable and position it low
- step in front of the cable, facing 90 degrees 
- plant feet close to the cable, lightly grip the rack with your hand closest
- reach across your torso and grip the handle with a pronated grip
- extend your arm down in front of your torso so the cable runs in front of your torso 
- keep your arm straight
- lean your torso away from the cable slightly 
- pin your traps down, shoulders back 

Execution: 
- pull the cable across your torso and high out to your side in a disco motion 
- contract your delt, rear delt at the top of the rep 
- lower your arm in front of you again with control

Single Arm Cable Discos

Rep Range: 6-8R each side
Tempo: 3 second eccentric 
Modification: flat on the ground

Target muscle groups: core, abs

Set Up: 
- grip a kettlebell in one hand, pronated grip 
- lie on a decline bench in a supine position, feet at the high end of the bench 
- extend your arm holding the weight straight up, position the weight over your chest, keep it pinned in this position 
- squeeze your glutes, set a neutral pelvis position 

Execution: 
- use your core to lift your torso off of the bench 
- keep your arm straight and raise the weight into the overhead position as you sit up tall
- torso upright with chest facing forward at the top of the rep, kettlebell directly over your delt
- contract your abs 
- hold tension in your core and lower your back to the bench again as you lie back with control 
- keep your arm straight as you lie back, kettlebell over your chest again at the bottom of the rep

Single Arm Decline Otis Up

Rep Range: 16-20R total 
Tempo: steady 
Modification: rest knees on the ground

Target muscle group: core, delts

Set Up: 
- place a kettlebell on the ground next to you
- get down on the ground in a quadruped (or table top) position
- plant hands on the ground under your delts, bend your legs at 90 degrees and position knees under your hips
- lift your knees and hover them 1-2" off of the ground
- squeeze your glutes, set a neutral pelvis position 
- keep a flat back, pull belly button to spine
- hold tension in your core
- keep a neutral head, neck, and spine 

Execution: 
- lift the hand furthest from the kettlebell off of the ground
- reach your arm under your torso and across to grip the handle of the kettlebell on the opposite side
- drag the kettlebell across the floor, under your torso, and out to the other side
- plant your hand on the ground
- alternated each side, each rep 
- keep hips square to the ground
- try to keep from twisting from side to side as you pull the weight

Quadruped (table top) Kettlebell Pull Throughs

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)

4/25 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

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!

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

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 🔥🔥💪

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!

4/25 Shoulders, Core

Community

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