Name: Playbook - Sam Sweeney - 5/13 Full Body or Rest Day
Uploaded: 2026-06-17T00:04:45.976Z
Duration: 60 min
Description: 5/13 Full Body or Rest Day

Diana

This one was really fun! Loved all the barbell work 💪

Megan

Yay! First day back in the gym after 7 weeks out due to surgery!! Felt great!! Thank you!❤️❤️❤️🙏

Donalee

Marlene

Couldn't do the oblique exercise just 4 of them! Any modification?

Omayma

Tish

Mother’s Day workout for me! 🪷🪷🪷

Mia Arrowsmith

Emily

Oh boy that barbell werk! 😮‍💨 🔥

Safia

Happy Saturday!

Week 7 of 8 in current split 

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.

Full Body or Optional Rest Day: 

*this will be a lighter lifting day to balance the training load each week. We will use these days to focus on cardiovascular and muscular endurance with light weight or bodyweight movement circuit training.

Pre Training Warm Up and Mobility: Please choose an appropriate full body warm up routine from the “Activation and Warm Up” section of the app. 

Full Body: 

Circuit 1: AMRAP: 40 Minutes
1. Barbell Floor Press: 10R
2. Barbell Pendlay Row: 10R
3. Barbell Sumo High Pull: 10R
4. Barbell Overhead Carry: 1 Minute

Rest 3-5 minutes between circuits 

Circuit 2: AMRAP: 15 Minutes
5. Scap Pull Ups: 10R
6. Inchworm Wallkout [in place]: 10R 
7. Incline Bench Oblique Reverse Crunch: 1 minute

Minimal rest throughout each circuit, keep a steady pace

5/13 Training Day Overview

Rep Count: 10R
Tempo: steady 
Modification: dumbbell floor press

Set Up: 
- rack the barbell low so you are able to reach and un rack while lying on the ground under the bar
- lie under the barbell in a supine position, barbell should be in line with your eyes/nose
- reach your arms to the bar and grip the barbell with a pronated grip, about a thumbs distance in from the knurling on each side
- keep your legs straight or bend your knees and plant your feet on the ground 
- depress your scapula and create a tight posterior chain 
- un rack the barbell and position it over your chest

Execution: 
- to begin, bend your elbows so they travel below your shoulders and at a 45 degree angle from your torso 
- lower the barbell towards your chest with control until your triceps tap the floor
- pause for 5 seconds with your triceps on the ground, but DO NOT LOSE TENSION
- extend your arms and press the barbell back up and over the chest
- contract your chest
- keep knuckles facing up and wrists straight throughout

Barbell Floor Press

Rep Count: 10R 
Tempo: steady 
Modification: dumbbell bent overhead

Set Up: 
- load the barbell with appropriate weight, rubber plates will give you appropriate rom 
- step behind the barbell, line the barbell up with mid shoelace
- squeeze your glutes, pull belly button to spine and brace
- push your hips back and lower your torso so your chest faces the ground, slight bend in your knees
- keep flat back, neutral head, neck, and spine 
- grip the barbell shoulder width or just outside, pronated grip 
- depress your scapula, contract your lats and keep a tight grip on the bar 

Execution: 
- retract your scapula, pull the bar off the ground
- bend your elbows  and drive them towards your waist
- row the bar to your chest, contract mid/high back 
- extend your arms down and lower the bar towards the ground again 
- tap the ground in between rep 
- keep chest facing the ground

Barbell Pendlay Row

Rep Count: 10R 
Tempo: steady 
Modification: dumbbell high pull 

Set Up: 
- load the bar with appropriate weight, or no weight 
- stand behind the bar, hip width stance, line the bar up over mid shoelace 
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, bend your knees slightly 
- bend forward and grip the bar with a pronated grip, shoulder width apart
- depress scapula, contract lats
- keep chest foward- head, neck, spine neutral 

Execution: 
- extend your legs, drive your hips in, and lift the bar off the ground 
- drive your elbows higher than your shoulders and row the bar to chest level
- your arms should make a V shape at the top of the rep 
- contract your delt
- lower the bar with control towards the ground again 
- tap the ground between reps, use the momentum from your legs to your advantage

Barbell High Pull

Time; 1 minute
Tempo: steady 
Modification: dumbbell overhead carry

Set Up: 
- load the barbell with appropriate weight, or no weight 
- stand behind the bar, hip width stance
- push your hips back and bend forward to grip the bar
- grip the bar with a snatch grip, wider than shoulder with [index to ring finger lined up with the first ring on each side of the barbell]
- keep chest up 

Execution: 
- lift the bar into the overhead position
- stack the bar over the center of your body, directly over your shoulders 
- link about breaking the bar in half, contract your lats
- drive your ribs down and hold the brace
- take slow and steady steps forward 
- hold the tension in your upper back, lats, and core
- keep arms fully locked out

Barbell Overhead Carry

AMRAP 1: 40 MINUTES

Rep Count: 10R 
Tempo: steady 
Modification: lat pull down scap pulls

Set Up 
- jump or use a bench/box to grip the pull up bar with a pronated grip, just outside of shoulder width 
[wrap your thumbs around the bar] 
- allow your body to hang down from the bar, arms extended [dead hang position] 
- begin with your scap in a fully raised position 
- squeeze your glutes to create full body tension 
[legs bent and crossed behind you or legs straight/hollow position] 
- tuck your ribs down and brace 

Execution: 
- keep your arms straight 
- think about breaking the bar in half as you drive your scapula down [depress]
- your scap should move inwards, towards one another
- lift your chest and raise your body only inches upward
- contract your lats/high and mid back/low back 
- lower your body back down, allowing your scapula to raise again in a dead hang position 
- keep arms straight, avoid the tendency to want to bend your elbows- scapulas should do all the work 

*use band/assisted machine for more control if needed.

Scapula Pull Ups

Rep Count: 10R
Tempo: steady 

Set Up: 
- stand with feet together, toes pointing forward 
- squeeze your glutes, pull your belly button to spine, drive your ribs down and brace

Execution: 
- keep a neutral spine and bend your torso towards the ground 
- plant your hands on the ground, under your shoulders
- walk your hands out as far as you are able while keeping control through your core [hands further than shoulders]
- keep a stiff torso
- keep your legs as straight as possible as you walk your hands back in towards your feet
- lift your torso and stand upright in between reps

Inchworm Walkout [in place]

Time: 1 minute
Tempo: steady 


Set Up: 
- set the bench to a ~30 degree incline 
- line your shoulders up with the top of the bench
- press your back against the back pad of the bench 
- bend your arms and reach them overhead
- grip the end of the bench with each hand
- squeeze elbows close to your head
- contract your lats and pull your body into the bench
- bend your legs and pin them at 90 degrees
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- use your lats and core to lift your hips off the bench 
- twist your torso and drive your knees to the opposite shoulder in an oblique crunch 
- contract your obliques
- lower hips back to tap the bench 
- alternate crunching to each side, each rep 
- keep a steady pace, short rests as needed

Incline Bench Reverse Oblique Crunch

AMRAP 2: 15 MINUTES

5/13 Full Body or Rest Day

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!

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

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!

5/13 Full Body or Rest Day

Community

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