Name: Playbook - Sam Sweeney - 4/9 Full Body
Uploaded: 2026-06-17T00:04:47.805Z
Duration: 60 min
Description: 4/9 Full Body

Denise Hofer

Sammi

Melissa

Really good balance of all the muscle groups :)

Megan

Phew! 😮‍💨 I was able to get through all 5 rounds in less then 50 mins! 🤗 Full body Fridays are the days I dread the most, but I ALWAYS come out feeling great and proud of myself for dragging myself into my garage and getting it done! 💪🏽

Elianna

Molly

I love doing the ladder style for full body days but to include 1 minute burpees after burpees over bar was just brutal! But, I much rather do 1 minute burpees than MB wall throws for a minute any day! 😂

Diana

Wow did I need that!  Love full body with the barbell !  Humbling as always 💚💪🏻

Stephanie

Anne

Love these bb full body!!!! Keep them coming!

Cheri

soooo hard wow it’s like cardio but lifting I love full body fridays 😅😅

Marla Sagatelian

Katie

Joyce

That was a good one with dumbells. Woo, sweaty💦

Emily

First full body Friday in a long time abs I needed it! Thank you!

Kate Wolf

Shannon

Raksha Pandey

One of my favorite full body fridays ❤️🔥 minimal equipment, more foundational movements, leaving me completely dead 💀🙂

Veronica

FULL BODY! Getting the sweat in and I might be scared of it when I start but I’m always happy when I finish!!

Barbara

Jane

Bonnie

Friday full body move to Saturday for great reps

Lakshmi Neelesh Nimmagadda

Paris

It was a Family Full body today … best workouts!

Megan Laudick

Great tempo, well rounded full body routine. Creative without being gimmicky. 🔥

Jenelle

Loving the full body with one barbell and one weight!

Diva

Again...Holy Crap!!!
Not used to BB work, so proud of myself I did this one. 🤪

Michelle 

Gloria

Wooooof i under estimated this one!! Burner !

Teagan

Burpees over Bb and 1 min burpees I was on the floor after

Wow! That was a burner. Made me feel like I was back at CrossFit sweating bullets. I am not surprised because the workouts you compile together are always top notch.

Brittany

Alli

JulieAnn

Happy Saturday!

Hit the ‘start now’ button, and check out ‘exercise 1’ for the 4/9 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 4-5 rounds of the giant set listed below [round 5 is a bonus round]. The rep count goes down with each round. Pay attention to the rep count try to pick one weight you can sustain through each movement, every round. In between each round of the giant set of movements, complete 1 minute of burpees. Once you have completed your minute of burpees, rest 1-2 minutes and return to the first exercise for the next round. 

Giant Set: 4-5 Rounds
Round 1: 20R
Round 2: 16R
Round 3: 12R
Round 4: 8R
Bonus Round 5: 4R 

1. Barbell Push Press
2. Zercher Squat
3. Pendlay Row
4. Barbell Goodmorning 
5. Single Leg Bridged Barbell Chest Press 
6. Burpee over Barbell

4/9 Training Day Overview

Rep Count: 
Round 1. 20R
Round 2. 16R
Round 3. 12R
Round 4. 8R
Round 5. 4R 
Tempo: steady 
Modification: dumbbell Push 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: 
Round 1. 20R
Round 2. 16R
Round 3. 12R
Round 4. 8R
Round 5. 4R 
Tempo: steady 
Modification: dumbbell zercher squat

Set Up: 
- set the bar to hip/waist height on the rack 
- keep a neutral spine and bend at the knees slightly to loop each arm under the bar
- position the bar in the crease of your arms
- fold your hands on top of one another and grip. 
- think about pulling the bar into your body and stand up, un racking the barbell. 
- step forward 2-3 steps. 
- get into a hip width stance, or slightly outside, toes pointed out. 

Execution: 
- pull the bar into your body and keep your chest up. 
- push your hips back, bend your knees, and lower into a squat [90 degrees or slightly below] 
- knees should move in line with your toes as you lower. 
- drive your feet through the ground, bring your hips in, and press up into a standing position. 
- the bar should stay close to your body throughout each rep.

Zercher Squat

Rep Count: 
Round 1. 20R
Round 2. 16R
Round 3. 12R
Round 4. 8R
Round 5. 4R 
Tempo: steady 
Modification: Dumbbell or Kettlebell pendlay row

Set Up: 
- stand shoulder width apart
- position the bar over the middle of your foot
- bend forward and grip the bar with a pronated grip just outside of hip width
- torso parallel with the ground. 
- hinge your hips back 

Execution: 
- depress your scapula to engage your lats
- retract the scapula as you pull the barbell to your mid chest
- contract your mid/high back 
- lower the bar back to the ground with control .
- tap the floor before continuing reps.

Barbell Pendlay Row

Rep Count: 
Round 1. 20R
Round 2. 16R
Round 3. 12R
Round 4. 8R
Round 5. 4R 
Tempo: steady 
Modification: dumbbell good mornings

Set Up: 
- set the barbell to a height you would normally set up for a back squat
- grip the bar with a pronated grip, just outside of the shoulders [width that is most comfortable for you] 
- retract your scapula to create a “shelf”  and pull yourself under the bar
- connect the bar to you mid/high back. 
- drive your elbows down
- un rack the bar and step away from the rack 
- get into a hip width stance or slightly outside, toes out or forward. 
- lock in a soft bend in the knees

Execution: 
- keep your shoulder blades squeezed together
- keep a neutral spine/hold a brace
- drive your hips straight back and hinge your torso forward
- drive your hips as far back as you are able until the chest is parallel with the floor, hamstrings fully stretched. 
- thrust your hips forward until you are standing again and contract your hamstrings and glutes.

Barbell Good Mornings

Rep Count: [switch legs halfway through reps]
Round 1. 20R
Round 2. 16R
Round 3. 12R
Round 4. 8R
Round 5. 4R 
Tempo: steady 
Modification: single leg bridged dumbbell chest press

Set Up: 
- position yourself on the ground in a supine position 
- grip a barbell with a pronated grip and extend your arms so the bar is over your chest. 
- bend your legs and plant your feet on the ground.
- thrust your hips up and lift one foot off the ground, extend this leg
- hold the single leg bridged position, contract your glutes and keep the hips high 

Execution: 
- bend your elbows below your shoulders and lower the bar until your triceps tap the floor
- elbows should be 45 degrees from your torso at the bottom of the rep. 
- drive down through the working foot and extend your arms as you press the barbell back over the chest. 
- switch legs halfway through reps.

Single Leg Bridged Barbell Floor Press

Rep Count: 
Round 1. 20R
Round 2. 16R
Round 3. 12R
Round 4. 8R
Round 5. 4R 
Tempo: steady 
Modification: step over the barbell [do not bring chest/hips to the ground and take hop out of the top]

Set Up: 
- position a loaded barbell on the ground. 
- stand to the side of the bar, facing 90 degrees from the bar

Execution: 
- bend forward and plant your hands on the ground. 
- jump your feet back and bring your chest and hips to the ground. 
- press through your palms and jump your feet in to meet your hands. 
- lift your torso and immediately jump laterally over the bar
- continue with burpee on the other side
*step over the bar to modify.

Burpee over Barbell

Giant Set: AMRAP: 45-50 MINUTES

4/9 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

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

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)

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!

4/9 Full Body

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