Name: Playbook - Sam Sweeney - 5/14 Full Body
Uploaded: 2026-06-17T00:04:47.646Z
Duration: 50 min
Description: 5/14 Full Body

Jennifer

Megan

Whitney Carrington

Full body Friday for meeee!!!💃🏽💃🏽💃🏽💃🏽💃🏽

Mariah Biswell

You made me fall in love with full body days 🔥

Denise Hofer

First set wore out my core! Second set OH MY!! 🔥 🔥 completed 6 full rounds plus my wall walks and 3 pull ups. Super difficult!

Loved this one! Tough but strong enough that you don’t have to take too many breaks 💦💪🏼

Grace

In theory this looked easy…quite the opposite in reality 🔥

Katie

Emily

Sarah

Lakshmi Neelesh Nimmagadda

Cara

Janelle

Soooooo that was brutal
But I loved every minute!!! LFG!!! I love this programming!

This phase is hurting so good🔥😮‍💨

Nicole

My favorite so far! Challenging and really showed me how much I’ve progressed mentally and physically💥🔥❤️

Anna

I just can’t get those wall walk outs. Feels so awkward

Corrine

That second AMRAP was a silent killer 🥵🔥

Morgan

I loved it! Loved trying the wall walks. I’ve always wanted to try them but was always too nervous to. This workout gave me a reason! Can’t wait to see improvement!

Tammy Quenneville

Isela Venzor

Megan Laudick

Steve

Kirsten

Brutal but I loved it. I ran out of gas on Giant Set 24 on the last 10 minutes but I finished it a little slower 🙌🏼🙌🏼

Gloria

That one was one of my faves! Always challenging but when there are wall walks & assault bike it’s extra challenging!!!

Anne

My GOD that second giant set 😵‍💫😵‍💫😅 amazing

Teagan

Caitlin Sparks

Stephanie

That was fun! I admit to practicing the wall walks on my front door before attempting in public and I didn’t suck. 🤣

Victoria

Happy Saturday!

The training day overview is listed at the top of the page after you hit ‘start now’.

Warm Up: foam roll, Full body warm up and activation routine from app and/or 10-15 mins steady state cardio [I used the bike]

Full Body: 

Instruction: Today’s full body is broken up into 2 giant set AMRAPs. You may choose to complete 1 or both of the giant sets, depending on your energy levels after this week’s training. The goal for each AMRAP is to get through as many rounds of the giant set as possible, within the time frame listed for each set. Be sure to choose appropriate weight for each movement that you are able to sustain throughout the time frame given. 

Rest minimally within each giant set, but rest 1-5 minutes between giant sets [if you choose to complete both] 

Giant Set 1: 22 Minutes: AMRAP: Core Intensive
1. Zercher Walking Lunges: 10R total [5R each leg]
2. Kettlebell Unilateral Overhead Carry: 1 minute total [30 seconds each side]
3. Anti Extension Hollow Hold Flutters: 30R total [15 flutters each leg] 
4. Sprinter Sit Ups: 20R total [10R each leg] 

Giant Set: 2: 24 Minutes: AMRAP: Strength and Conditioning: 
1. Wall Walk: 4R
2. Jumping Pull Ups: 5R 
3. Barbell Thruster: 6R
4. Rogue Bike Sprint: 20seconds

5/14 Training Day Overview

Rep Count: 10R total 
Tempo: steady 
Modification: front racked walking lunges [kettlebell/dumbbells] 

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. 

Execution: 
- begin with feet together. 
- step one foot forward, plant the foot flat on the ground
- keep the chest up as you bend both the front and back leg and lower into a lunge [legs in a 90 degree bend or lower depending on mobility.] 
- keep the spine neutral and chest forward, and drive through the front foot as you bring the back foot to meet the front and press up into a standing position. 
- alternate stepping each leg forward. [knee may tap the floor between reps if you have the strength/mobility]

Zercher Walking Lunges

Time: 1 minute total [30 seconds each side]
Tempo: steady 
Modification: dumbbell overhead carry or farmers carry 

*Choose a weight that you are able to sustain in the overhead position. 

Set Up: 
- grip a Kettlebell in each hand. 
- position one kettlebell one one side overhead, in line with the shoulder [arm extended]. 
- keep the other arm holding the other kettlebell extended down by your side.
- use your scapula to support your shoulder in the overhead position
- lock in a brace by thinking ‘ribs down’ 
- start with feet together

Execution: 
- begin to slowly step each foot forward as you walk
- switch the arm in the overhead position at 30 seconds.

Kettlebell Unilateral Overhead Carry

Rep Count: 30R total [15 flutters each leg] 
Tempo: steady 
Modification: no band, or dead bug. 

Set Up: 
- loop a large loop band around a rack, low 
- step 3-5 steps away from the rack, face away 
- lie on the ground in a supine position [chest up]
- reach over your head and grip the loop band with both hands a
- extend your legs and raise them off the ground just enough to push your low back into the ground. 
- hold the band with both hands and position it above your chest. Contract your lats and triceps to hold band in place. 

Execution: 
- lift your upper back off the ground 
- keep your legs hovering off the ground and begin to flutter your legs 
- keep the range of motion small and try to keep your legs as close to the ground throughout each rep
- if you feel strain in your low back, raise your legs up higher and perform the flutters with a larger rom. 
-

Anti Extension Hollow Hold Flutters

Rep Count: 20R total [10R each leg] 
Tempo: steady 
Modification: bicycles

Set Up: 
- lie in a supine position on the ground, arms and legs extended. 

Execution: 
- use your core/trunk to lift your torso and one leg off the ground
- reach your hands towards the toes of the lifted leg. 
- drive down through the heel of the leg still on the ground to assist the lift 
- tap your hands to your foot before lowering your torso and leg back to the ground. 
- lift the torso again, this time raising the other leg off the ground to meet the hands. 
- think about your core as the point of tension during this movement. Try to keep a neutral spine while reaching towards the toes and brace [and flatten] the core as you raise the legs.

Sprinter Sit Ups

Giant Set: 22 Minutes: AMRAP

Rep Count: 4R
Tempo: steady 
Modification: Pike Press Walkout [start in a high plank position, walk your hands in towards your hands while keeping your legs straight. Lift your hips in a pike position and perform a pike press before walking your hands out to a high plank position.]

Set Up: 
- lie on the ground in a prone position facing away from the wall, feet up against the wall. [chest down]
- think about creating a stiff torso, brace the core like you are bracing for a punch. 

Execution: 
- plant your palms on the ground just outside of your chest
- step each foot up onto the wall 
- begin to walk your hands in towards the wall as you step your feet up the wall until you are in a handstand position at the top of the rep, chest facing the wall 
- make sure to hold the “hollow” position in the handstand with your feet against the wall [no hyperextension in the low back]
- press the ground away from you and keep a tight high/mid back once you reach the handstand
- slowly begin to walk your hands back out, away from the wall 
- step your feet down the wall and return your chest to the ground.

Wall Walk

Rep Count: 5R
Tempo: steady 
Modification: take out the pull up and simply jump and connect your hands to the bar OR assisted pull ups or inverted rows to modify. 

Set Up: 
- position yourself underneath the pull up bar
- keep your eyes fixed on the bar

Execution 
- bend your knees, swing your arms up and jump so your hands connect to the bar
- immediately finish the movement by using the momentum of your jump to pull your chest to the bar. 
- lower with control and jump down from the bar. [land with soft knees] 
- reset and take your time between reps. [don’t rush it]

Jumping Pull ups

Rep Count: 6R
Tempo: steady 
Modification: dumbbell or kettlebell thrusters

Set Up: 
- begin with your barbell in a front racked position, grip is just outside of shoulder width [elbows high and forward] 
- take a hip width or slightly wider than hip width stance. 

Execution: 
- keep elbows high and pointing forward as you lower into a front squat
- as you stand up, use the momentum to immediately push the barbell up into an overhead position
- fully extend your arms at the top of the rep, stabilizing through your scapula. 
- lower the barbell back to your shoulders/high chest with control and immediately move into the next rep.
- Keep a neutral spine throughout.

Barbell Thruster

Time: 20 seconds
Tempo: sprint
Modification: run/row/sled/deadmill sprints or replace with 20 seconds of burpees. 

Set Up: 
- position yourself appropriately on the bike. 

Execution: 
- push/pull the handles of the bike and peddle at the same time. 
- use a fast pace/all out sprint for 20 seconds.

Bike Sprint

Giant Set: 24 Minutes: AMRAP

5/14 Full Body

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

Porchia

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!

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!!

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!

5/14 Full Body

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