Name: Playbook - Sam Sweeney - 5/15 Shoulders, Core (sprints- DELOAD)
Uploaded: 2026-06-17T00:04:40.702Z
Duration: 45 min
Description: 5/15 Shoulders, Core (sprints- DELOAD)

Michelle 

This day always feels so aligning for me 🥰

Megan

Just did the running part …needed that this morning 🔥

Yesenia

Shannon

Porchia

Dialed my diet in this split and 😍 can’t wait for the next one!

Corrine

Glad it’s Friday!  Excited to see what’s next.

Regina

Done and dusted  ✅✅ husband and I did this whole split together and are looking forward to the next split. It was awesome thanks Sam!

Elaine Rondon

Had to skip otis ups and sprints because my glutes and low back are mad but hopefully Physio will have me back to normal for Monday!!

Annie

Kimmy

Mrs. Mayra Perez

Tasha

Kimberly R

Happy Friday! 

DELOAD

Goal of Split: This is a hypertrophy driven split with strategically placed “buy-ins” and “cash-outs” to increase training density and introduce conditioning without interfering with primary muscle building adaptations. 

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.

Shoulders, Core (sprints): 

Warm Up: 
a. Banded Dislocates: 1S/10-20R
b. Banded Y Raise: 1S/10-20R

(Optional) Buy In: Jumping Inchworms: 1 minute AMRAP

1. Primary: Barbell Push Press: 3S/8-12R 

2. Alternating Seated Overhead Press: 3S/20R total

3a. Seated Lateral Raise: 3S/12-15R
3b. Bent Over Y Raise: 3S/10-12R

4. Decline Otis Up: 3S/20R 

(Optional) Cash Out: Sprints: 5S/1 min walk, 1 minute sprint

Training Day Overview

Banded Dislocates

Banded Bent Forward Y Raise

Warm Up

Time: 2 minute AMRAP
*as many reps as you can in 2 minutes
Tempo: steady 
Modification: walk feet in instead of jump, stay in one place instead of walking

Set Up: 
- stand with feet hip width apart

Execution: 
- bend your torso forward
- extend your arms towards the ground, plant your hands on the ground
- walk your hands out into a high plank position 
- keep legs straight and jump your feet towards your hands
- walk hands out again and into the next rep

(Optional) Buy In: Jumping Inchworms

Rep Range: 8-12R
Tempo: steady 
Modification: dumbbell push press or standing overhead press

Target muscle group: shoulders

Set Up: 
- grip the bar with a pronated grip, shoulder width apart
- bend your arms, position elbows under the bar, wrists locked straight
- rack the bar across your collarbone (high chest/delts)
- step your feet under the bar, hip width stance
- squeeze your glutes, set a neutral pelvis position, and brace
- keep an upright torso, a neutral head, neck, and spine 
- lift the bar from the rack and step away from the rack ~3 steps

Execution: 
- bend your knees slightly 
- extend your legs, drive your hips in, and press up onto the balls of your feet
- use the power from your lower body to extend your arms and press the bar up and over your head
- plant heels on the ground and stabilize at the top of the rep 
- bend your arms, keep elbows under the bar, and lower the bar to your collarbone again
- catch the bar with "soft" knees and reset between each rep

Barbell Push Press

Rep Count: 20R total
Tempo: steady, explosive

Target muscle group: shoulders

Set up:
- grip a dumbbell in each hand 
- sit on a bench, plant your feet on the ground
- keep your torso upright
- extend your arms and lift the dumbbells into the overhead position 
- pin the dumbbells over your shoulders, tuck your pinkies forward slightly
- tuck your ribs down and brace

Execution: 
- keep one arm extended
- bend your other arm, keep elbow traveling slightly in front of your torso
- lower the dumbbell to a 90 degree bend in your arm 
- extend your arm and press the dumbbell overhead
- alternate each arm, each rep

Alternating Seated Dumbbell Overhead Press

Rep Range: 12-15R
Tempo: steady

Target muscle group: shoulders

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- sit on a bench, plant your feet on the ground, keep an upright torso
- extend your arms down by your sides

Execution: 
- keep arms straight and raise the dumbbells out to either side
- raise the dumbbells until they are in line with your shoulders
- contract your lateral delt
- lower your arms back down by your sides

Seated Lateral Raise

Rep Range: 10-12R 
Tempo: steady 

Target muscle group: shoulders

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- stand with feet hip width apart
- push your hips back, slight bend in your knees, bend your torso forward so your chest faces the ground
- extend your arms down and hold the dumbbells below your shoulders
- keep your back flat

Execution: 
- keep your arms straight and raise the dumbbells overhead in a Y shape
- contract your shoulders
- lower the dumbbells towards the ground again, arms extended under your shoulders

Bent Over Y Raise

Compound Set

Rep Count: 20R
Tempo: steady 
Modification: no weight or flat ground otis up

Target muscle group: shoulders, core

Set Up: 
- grip a dumbbell in each hand
- lie in a supine position on a decline bench, hook your feet under the pads
- extend your arms, keep them straight with dumbbells over your shoulders
- squeeze your glutes, set a neutral pelvis, tuck your ribs down and brace

Execution: 
- use your core to raise your torso off of the bench 
- keep dumbbells directly over your shoulders and raise them into the overhead position at the top of the rep 
- sit all the way up, chest facing forward
- contract your core
- lower your torso to the bench again 
- keep arms straight and bring dumbbells over your shoulders lying supine at the bottom of the rep

Decline Otis Up

10-20 minutes or however much time you have available to you.

Walk

Sprint

(Optional) Cash Out: Sprint Intervals

5/15 Shoulders, Core (sprints- DELOAD)

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

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

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!]

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)

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!

5/15 Shoulders, Core (sprints- DELOAD)

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