Name: Playbook - Sam Sweeney - 4/4 DEADLIFTS, SHOULDERS, CORE
Uploaded: 2026-06-17T00:04:42.751Z
Duration: 75 min
Description: 4/4 DEADLIFTS, SHOULDERS, CORE

Dedra

Serena

Thankyou Sam!!!!
I’m back to pre op pr’s now in squats/deadlifts/bench 🙌

Libby

Before this program I have never done a program and made it to every single workout. I made it 5 days a week for 6 wks straight. Proud. I love your workouts.

Molly

Jude

Kody Young

Such a fun workout! Really loved the high pull/front raise combo!!

Megan

Jemme

Marta

Lindsay

Chandra mae

Really loved this split! I hope you save it!

Kristin

Great way to end the week strong 💪🏼.

Kimberly R

Sophia

JulieAnn

Porchia

Mia Arrowsmith

Bradley

Lorena

Thank God it’s Friday 🙏🏽💪🏼💪🏼

Gloria

Nyakeh

Andrea

💪🏽💪🏽🔥
I’m just glad is Friday!!!🤍

Regina

Cori

Bree

Mike

Jamie

Happy Friday!

Week 6 of 6 

Pre Training Mobility and Warm Up: please 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.

Deadlifts, Shoulders, Core: 

Warm Up and Core: 
1a. Bird Dog Row: 2S/10-15R each side
1b. Anti Extension Dead Bug: 2S/60 seconds

Strength Training: 
2. Primary: Barbell Deadlifts: 4S/5R 

3. Secondary: Seated Single Arm Dumbbell Overhead Press: 4S/6-10R each side 

4. Standing Military Pin Press: 10S/5R
*10 seconds rest*

5. Hips Banded Plank Walkout (band optional): 3S/6-10R 

6a. Single Arm Standing High Pull to Front Raise: 3S/10-12R each side (high pull + front raise= 1 full rep)
6b. Chest Banded Sit Ups (band optional): 3S/20R

4/4 Training Day Overview

Rep Range: 10-15R each side
Tempo: steady 

Set Up: 
- grip a dumbbell or kettlebell in one hand, neutral grip 
- get into a quadruped position on top of a flat bench 
- extend your arm holding the weight straight down, off of the bench, plant your other arm on the bench, under your delt
- plant your knee on the same side as the weight on the bench, directly under your hips
- extend your opposite leg and point your toes straight back 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a flat back, and a neutral head, neck, and spine
- keep chest facing the bench 

Execution: 
- hold a tight brace in your core
- retract your scapula and bend your arm
- row the weight to one side, drive your elbow towards your hip and squeeze it in close by your side
- contract your lat and core
- extend your arm and lower the weight towards the ground again

Bird Dog Rows

Time: 60 seconds
Tempo: steady 

Set Up: 
- loop a band low around a rack or machine
- lie in a supine position in front of the band, feet pointing away from the band
- bend your legs and pin them at 90 degrees, knees over your hips
- grip each end of the band with each hand
- keep your arms straight and pull the band over your chest
- contract your lats and hold this position 
- drive your back into the ground
- think about flattening your core into the ground
- pull belly button to spine and brace, keep ribs tucked

Execution: 
- keep one leg bent
- extend your other leg and lower it towards the ground
- hold a strong brace in your core as you extend your leg
- bend your leg again and drive your knee over your hips
- alternate each leg, each rep 
- hold the brace in your core throughout
- keep tension in your lats, this will help you keep your core engaged and your back flat to the ground (anti extension)

Anti Extension Dead Bug

Warm Up and Core

Rep Range: 5R
Tempo: power, steady
Modification: kettlebell or dumbbell deadlifts  

Target Muscle Groups: posterior chain- back, glutes, hamstrings, core [please note; this is a compound movement so you will be utilizing multiple muscle groups at once]

Set Up: 
 - load the bar with appropriate weight 
- stand behind the bar, position the bar so it is in line with/above “mid shoelace “
- take a hip width stance or slightly inside, toes forward (feel free to play around with stance, your mobility and anatomy will play a large role in the width of your stance)
- create a tripod foot with your feet, think about connecting/pressing through the base of your big toe, little toe, and heel
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral spine and hinge at your hips 
- bend forward to grip the barbell
- grip the barbell with a pronated grip (feel free to use straps), hook grip, or an under/overhand grip (Use a “death grip” on the bar)
- grip should be just outside of your hips
- sink your hips down and lift your chest so it is facing forward 
- activate your lats by depressing your scapula (shoving them down and pinning them there) and think about breaking the bar around your body to create tension
*as you do this the bar should be pulled right up to your shins
- keep head/neck/spine neutral

Execution: 
- take a bracing breath, expand your core 3D
- keep a neutral spine, and press your feet through the ground
- leg press the weight up until the bar is at knee level 
- as the bar reaches your knees, drive your hips in and extend your legs
(think about your knees externally rotating as you pull the bar, and push hips in> torque)
- raise your torso upright and lift the bar into the standing position
- contract your entire posterior chain and keep tight, make sure to reach full hip extension at the top of the rep, but don’t hyperextend through the low back
- reverse the movement and lower the bar with control, keep the bar as close to your body as possible
- reset your breath in between each rep
- at the top and bottom of the rep we should always be able to ‘read the logo on your shirt’- this just means keep your chest up and facing forward

Barbell Deadlifts

Rep Range: 6-10R each side
Tempo: steady 

Target Muscle Groups: shoulders

Set Up: 
- grip a dumbbell in one hand, pronated grip 
- sit on a bench, plant your feet on the ground, press your back into the bench 
- pull belly button to spine, tuck your ribs down, and set your brace
- extend your arm and lift the dumbbell into the overhead position, palm facing forward
- tuck your pinky forward just slightly 
- keep a tall torso and a neutral head, neck, and spine

Execution: 
- bend your elbow so it travels slightly in front of your torso 
- lower the dumbbell on one side to at least a 90 degree bend
- keep knuckles facing the ceiling
- extend your arm and press the dumbbell into the overhead position again, dumbbell directly over your delt

Seated Single Arm Dumbbell Overhead Press

Rep Count: 5R
*every 10 seconds 
Tempo: steady, explosive press
Modification: standing military press (no pins) or standing dumbbell overhead press, 

Target Muscle Group: delts

Set Up: 
- set your safety bars high, just above shoulder height
- rack your bar across the safety bars
- step behind the bar, hip width stance, toes forward
- bend your arms, elbows pointing down
- grip the barbell with a pronated grip, shoulder width apart
- keep knuckles facing the ceiling, wrists straight
- squeeze your glutes, set a neutral pelvis position 
- tuck your ribs and hold a strong brace in your core
- keep a tall torso 

Execution: 
- extend your arms and press the bar off of the racks and into the overhead position
- stabilize at the top of the rep, armpits forward
- bend your elbow so they travel directly under the bar
- lower the bar to tap the safety bars at the bottom of the rep, between each rep
- keep your low back neutral in the overhead position- pelvis neutral

Standing Military Pin Press

Rep Range: 6-10R 
Tempo: steady
Modification: no band, drop to your knees

Target Muscle Group: core, delts

Set Up: 
optional: loop a  long loop band across a rack using pins or heavy dumbbells, slide your legs under the band and position the band across your hips
- get down into a high plank position
- plant your hands on the ground under your delts, step your feet into a hip width stance
- squeeze your glutes, set a neutral pelvis position 
- hold a strong brace in your core
- keep a flat back
- keep your hips in line with your torso

Execution: 
- keep your arms straight and step each hand out, away from you
- step out as far as you are able, while controlling the movement and holding a tight brace in your core
- do not let your hips drop as you step out
- when you are in a fully stretched position, step each hand back in and under your delts again 
- hold a strong brace in your core throughout
- keep a tight squeeze in your glutes, hips high and in line with your torso throughout each set

Hips Banded Plank Walkout (band optional)

Rep Range: 10-12R each side
*1 high pull + 1 front raise= 1 full rep
Tempo: steady 

Target muscle group: front, lateral delts

Set Up: 
- grip a dumbbell in one hand, pronated grip
- stand with feet hip width apart, toes forward
- squeeze your glutes, set a neutral pelvis position 
- extend your arm down and hold the dumbbell in front of your torso
- keep your traps down, shoulders back

Execution: 
- bend your arm, keep the dumbbell close to your torso
- drive your elbow high and wide
- lift the dumbbell to chest level
- contract your lateral delt
- extend your arm and lower the dumbbell with control
- keep your arm straight
- raise the dumbbell straight forward
- when it is in line with your chest, contract your front delt
- lower your arm towards the ground again with control

Single Arm Standing Dumbbell High Pull to Front Raise

Rep Count: 20R
Tempo: steady, explosive sit up
Modification: no band, or sub for crunches

Target muscle group: abs, core

Set Up: 
optional: loop a long loop band low around a rack, sit in front of the rack facing away, loop the band over your head and across your chest- hooked under your armpits
- lie in a supine position 
- bend your legs, plant your feet on the ground, squeeze a weight between your feet to help you stabilize
- cross your arms over your chest or extend your arms towards the ceiling
- tuck your chin
- squeeze your glutes, set a neutral pelvis position 

Execution: 
- use your core to lift your torso off of the ground
- sit up into an upright position
- keep a tall torso at the top of the rep, contract your abs
- lower your torso with control and lie back on the ground

Chest Banded Sit Ups (band optional)

Superset

4/4 DEADLIFTS, SHOULDERS, CORE

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

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!

Emily

Michelle 

6/5 Hamstrings, Glutes

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 💀🫠

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!

4/4 DEADLIFTS, SHOULDERS, CORE

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