Name: Playbook - Sam Sweeney - 5/2 Shoulders, Core
Uploaded: 2026-06-17T00:04:42.639Z
Duration: 75 min
Description: 5/2 Shoulders, Core

This Turkish getups gave me flashbacks to when I was fighting for my life with those a few challenges ago 🥲🥲🥲

Audry

Great side body work! Core support=on point!!!

Megan

Marta

Even the half Turkish get ups are tougher than expected!

Michelle 

Serena

Amanda

Manon Tessier

Kimmy

Very challenging! Really great regiment I think on this app this makes me feel more confident in the gym! Hell yeah let the journey begin

Kirsty

Deja

JulieAnn

Holly Repas

Those Turkish getups were a challenge 👏🏼💪🏼

Sara

Porchia

Speechless 😶. Ahhh’mayyy’zingggg. Thank you 🙏

Lorena

Bradley

Regina

Rachel

Megan Laudick

Katie

Just a half turkish get up is so hard 🥵.

Kimberly R

Happy Friday!

Week 3 of 4 (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: 

Warm Up and Core: 
1a. Banded Y Raise: 1-2S/10-15R
1b. Low Plank Hold: 1-S/30-60 seconds

Strength Training: 
2. Primary: Standing Barbell Military Press: 10S/1R 
*30 seconds rest*
RPE of ~7-8.5 

3. Double Cable Y Raise: 5S/10-12R 

4. Half Turkish Get Up: 3-4S/4-8R each side

5a. Chest Supported Dumbbell T Raise: 3S/20R
5b. Decline Oblique Reverse Crunches: 3S/10-12R total 
5c. Quadruped (bear crawl) Shoulder Taps: 3S/60 seconds

6. Primary Back Off Sets: 2S/30 seconds AMRAP (as many reps as you can with good form) (50-60% of weight used in primary single sets)

5/3 Training Day Overview

Rep Range: 10-15R 
Tempo: steady 
Modification: chest supported dumbbell Y raise (light)

Set Up: 
- loop a band around a rack at about chest height
- stand in front of the rack, facing the band
- grip the band with a pronated grip, slightly wider than shoulder width
- extend your arms straight forward and hold the band out in front of your chest 
- keep your arms pinned straight
- squeeze your glutes, set a neutral pelvis position 
- keep a tall torso 
- pin traps down, shoulders back 

Execution: 
- keep arms straight and raise the band overhead into a Y raise
- pull the band apart at the top of the rep
- lower your arms down in front of you again, band in line with your chest

Banded Y Raise

Time: 30-60seconds
Tempo: steady 
Modification: use weight for difficulty

Target muscle group: core

Set Up: 
- plant your forearms on the ground, elbows under your delts
- step your feet back into a plank position, drive balls of your feet into the ground
- squeeze your glutes, set a neutral pelvis position 
- keep your hips in line with your torso, keep body in a stiff, straight line
- tuck you chin, keep a neutral head, neck, spine 

Execution: 
- brace your core 
- hold this position

Low Plank Hold

Warm Up

Rep Range: 1R
RPE of ~7-8.5 (~70-85% of 1RM)
*30 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: 10-12R
Tempo: quick, steady 
Modification: chest supported dumbbell y raise 

Target Muscle Groups: delts

Set Up: 
- attach a single arm handle to each side of the cable and position each side low, below hip height
- grip each handle with the opposite hand, pronated grip 
- step 3-4 steps away from the cable, torso facing the cable
- extend your arms straight forward, cables should criss cross in front of you
- squeeze your glutes, set a neutral pelvis position 
- keep your arms straight
- pin your traps down, shoulders back 

Execution: 
- with straight arms pull the cable and raise your arms overhead in a Y shape
- contract your delts, rear delts at the top of the rep 
- lower the cables with control, arms extended out in line with your chest
- keep torso upright

Double Cable Y Raise

*3-4 sets*
Rep Range: 4-8R each side
Tempo: steady 
Modification: use dumbbell in place of kettlebell 

Target muscle group: delts, core

Set Up: 
- grip a kettlebell in one hand, pronated grip 
- lie on the ground in a supine position 
- extend your arm holding the kettlebell, kettlebell should be in line with your front delt
- bend your leg on the same side as the kettlebell, plant your foot on the ground
- extend your other arm out to your side at a 45 degree angle from your torso, press your arm into the ground
- keep your other leg extended
- squeeze your glutes, set a neutral pelvis
- hold a strong brace
- keep your gaze on/above the kettlebell
- the kettlebell should stay pinned over your delt throughout the entire set

Execution: 
- press your palm into the ground
- press up onto your elbow first and then extend your arm 
- lift your torso off of the ground, towards the direction of your straight leg
- lift your hips off of the ground, drive your hips into full extension
- contract your glutes at the top of the rep, hips high
- keep gaze on the kettlebell, keep kettlebell over your delt
- reverse the movement and lower your glutes to the ground again 
- lie your torso back down to the ground, arm extended out at a 45 degree angle from your torso

Half Turkish Get Up

Rep Range: 20R 
Tempo: steady

Target muscle groups: delts

Set Up: 
- set your bench to a ~70-80 degree incline
- grip a dumbbell in each hand, neutral grip 
- straddle the seat of the bench, facing the back pad
- press your torso into the pad of the bench 
- extend your arms down on either side of the bench
- squeeze your glutes, drive your hips into the pad
- keep your arms straight
- pin your traps down, shoulders back 

Execution: 
- keep your arms straight
- raise your arms out to either side, so the dumbbells are in line with your delts
- contract your lateral delts
- hold tension in your delts and keep your arms straight as you rotate your arms forward, bringing the dumbbells together in front of you, pronated grip
- contract your front delts
- hold tension in your delts and rotate your arms back out to your sides before lowering the dumbbells down by your sides again with control

Chest Supported Dumbbell T Raise

Rep Range: 10-12R total 
Tempo: steady 
Modification: flat lying oblique reverse crunch 

Target muscle group: core, abs

Set Up: 
- lie in a supine position on a decline bench, feet at the low end of the bench 
- bend your arms overhead and grip either side of the bench with your hands
- contract your lats and pull yourself into the pad of the bench 
- bend your legs and pin them at 90 degrees
- squeeze your glutes, set a neutral pelvis position 

Execution: 
- lift your hips off of the bench 
- drive your knees to one side of your chest
- contract your core/obiques
- lower your hips to the bench again 
- alternate each side, each rep

Decline Oblique Reverse Crunch

Time: 60 seconds 
Tempo: steady, hold
Modification:  place knees down on the ground 

Target muscle groups; delts, core

Set Up: 
- get down on the ground in a quadruped position
- plant your hands on the ground under your delts
- bend your knees at 90 degrees, position your knees under your hips, drive your toes into the bench 
- lift your knees off of the ground 1-2"
- keep a flat back, neutral head, neck, and spine
- squeeze your glutes, set a neutral pelvis
- pull belly button to spine and brace

Execution: 
- lift one hand off of the ground
- bend your arm and reach your hand across your chest to tap your opposite shoulder
- extend your arm down again and plant your hand on the ground under your delt
- alternate each arm, each rep 
- try to keep your hips from shifting side to side too much each rep

Quadruped (table top) Shoulder Taps

Tri Set

Time: 30 seconds 
RPE 6/7 or ~50-60% of weight used for 1R at start of training day
Tempo: steady 
Modification: use same modification you used for primary sets

Target muscle group: 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 (back off sets)

5/2 Shoulders, Core

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

Jennifer

6/16 Quads, Glutes

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!

5/2 Shoulders, Core

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