Name: Playbook - Sam Sweeney - 5/16 Shoulders, Core
Uploaded: 2026-06-17T00:04:42.591Z
Duration: 45 min
Description: 5/16 Shoulders, Core

Deload was much needed. Can’t wait to start the new split next week.

Katie

Really loved the core exercises today and perfect balance of hitting all parts of the shoulder girdle 🥰

Megan

Michelle 

Plank swivels were tough! Haven't done them in a while

Kristin

Kimmy

JulieAnn

Mia Arrowsmith

This week was very much needed. Thank you 🙏

Lorena

Another week down.  Onto the next split!!

Porchia

Regina

Rachel

Melissa

Tasha

Suanne Camacho Tumaquip

Combined back/biceps with shoulders/abs today…my upper body feels like I worked hard but not too hard on a deload week. Love it!!!

Kimberly R

Happy Friday!

Week 5 deload

Pre Training Mobility and Warm Up: please utilize the included warm up and mobility movements below or 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: 

Strength Training: 
1. Primary: Standing Barbell Military Press: 3-5S/1R 
*30 seconds rest*
RPE of ~7-8.5 

2. Seated Front Raise: 3S/8-10R 

3. Decline Reverse Crunch: 3S/8-12R 

4. Seated Lateral Raise: 3S/12-15R

5. Plank Swivels: 2S/60 seconds

5/16 Training Day Overview

Rep Range: 1R
RPE of ~5-6 (~50-60% of 1RM)
*60 seconds rest*
Tempo: power, steady
Modification: standing dumbbell overhead press

Target Muscle Groups: delts, core

Set Up: 
- rack the barbell at about chest height
- step behind the bar
- grip the bar with a pronated grip, shoulder width apart (adjust grip width to fit you)
- bend your arms so elbows are directly under the bar
- bar at chest level, just below your collarbone 
- squeeze your glutes, set a neutral pelvis position 
- lift the bar from the rack and step back ~3 steps 
- get into a hip width stance, toes forward
- hold a tight brace in your core, keep a stiff trunk 
- keep a tall torso

Execution: 
- extend your arms and press the bar straight over your head
- stabilize at the top of the rep 
- bend your arms so your elbows travel under the bar
- lower the bar to your chest again with control

Standing Barbell Military Press

Rep Range: 8-10R
Tempo: quick, steady 

Target Muscle Groups: front delts

Set Up: 
- grip a dumbbell in each hand, neutral grip to begin 
- sit on a bench, plant your feet on the ground, press your back into the pad
- keep a tall torso, pin your traps down, shoulders back 
- keep your arms straight 

Execution: 
- raise your dumbbells straight forward
- rotate your grip to pronated and contract your delts at the top of the rep, dumbbells in line with your front delts 
- rotate your grip back to neutral and lower your dumbbells back down by your sides again

Seated Front Raise

Rep Range: 8-12R 
Tempo: steady 
Modification: reverse crunch on the ground 

Target muscle group: abs, core

Set Up: 
- lie reverse on the decline bench, feet at the low end of the bench 
- press your back into the back 
- bend your arms and reach them over your head, grip the bench on each side
- bend your legs and pin them at 90 degrees
- squeeze your glutes and brace

Execution: 
- drive your back into the bench 
- use your core to lift your hips off of the bench 
- drive your knees up towards the ceiling 
- contract your abs
- lower your hips to the bench again with control

Decline Reverse Crunch

Rep Range: 12-15R 
Tempo: steady 

Target muscle group:  lateral delts 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- extend your arms down by your sides
- sit on a bench, plant your feet on the ground 
- keep a tall torso
- pin your traps down, shoulders back 
- keep your arms straight

Execution: 
- raise your arms out to your sides
- when your dumbbells are in line with your delts, contract your delt
- lower your arms back down by your sides with control

Seated Lateral Raise

Time: 60 seconds 
Tempo: steady 
Modification: drop to knees

Target muscle group: core, delts

Set Up: 
- get down on the ground in a low plank position 
- plant your forearms on the ground, elbows under your delts
- step your feet back into a plank position
- squeeze your glutes, set a neutral pelvis position 
- keep hips in line with your torso
- brace your core, pull belly button to spine

Execution: 
- shift hips from side to side 
-  contract your obliques, hold your brace
- control the movement through your core
- keep back flat

Plank Swivels

5/16 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 ♾️

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!]

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 💀🫠

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!

5/16 Shoulders, Core

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