Name: Playbook - Sam Sweeney - 5/28 Full Body
Uploaded: 2026-06-17T00:04:47.588Z
Duration: 55 min
Description: 5/28 Full Body

Melissa

Megan

My favorite kind of workouts 😍😍😍

Grace

This was a very fun and challenging full body! Loved! Thanks ❤️💪🏼

Erin

Katie

I only had 4 hours of sleep so I was tired but pushed through and it felt so good 🔥 thank you for always pushing me!

Janelle

Jessica

this kicked my ass after Memorial Day weekend lol

Marla Sagatelian

Tammy

Kanchan

This was a great ass kicker for my Monday morning, and day off. 🥳

Christina

Kate

Ariz

Sarah Arnett

Ann-Marie

Megan Laudick

Wooho hitting PR on both squats and deadlifts on full body 🥵🥵🔥🔥

Lakshmi Neelesh Nimmagadda

Taylor

melissa

Holly

Anne

Incredible full body loved this being able to hit compounds and some fun movement after ❤️ Best full body day yet

Shannon Smolinski 

Alli

JulieAnn

My favorite full body of this split🙌🏼

Suzanne

Did cardio and 1  half because I’m wiped this week but it was soo good! Love the core focus!

Marsha Ross

Best full body workout yet 💪 👌 🙌

I did the first AMRAP and it was absolutely core-intensive 🤠🥳

Sara

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

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: 25 min AMRAP
1. Squat: 3R 
2. Farmer’s Carry: 30 seconds 
3. Ab Rollout: 10R 
4. Hanging Curl Up Toes to Bar: 5R

Giant Set 2: 25 min AMRAP
5. Deadlift: 3R
6. Plate Push: 1 minute 
7. Alternating Dumbbell Snatch: 10R total 
8. Weighted Burpee: 5R

5/28 Training Day Overview

Rep Count: 3R
Tempo: steady 
Modification: goblet squat

Set Up: 
- set the bar at an appropriate height for you to set up underneath. 
- grip the bar wider than shoulder width (grip will depend on your personal mobility)
- wrap your thumbs over or under the bar, use a tight grip 
- retract the scapula and squeeze as you pull yourself underneath the bar 
- position the bar on your back on your high, mid, or low back [whichever is more optimal for you]
- step your feet under the bar
- activate your lats by pulling the bar into your traps and stand up as you un rack the barbell. 
*elbows should be as close to vertical, under the bar as possible- watch for them flaring out
- take ~3 steps back, get into your squat stance [toes forward or slightly out]
 *stance should be whatever is most optimal for you to achieve the best quality reps.
- think about having a “tripod grip” on the ground with your feet (big toe, little toe, heel)

Execution: 
- take a big, bracing breath 
- hinge at the hips, keep the chest high, bend your knees and push them out 
- lower into a full range of motion squat [90 degrees or below]
- drive your feet through the floor and press up
- snap your hips in and return to the standing position. 
- keep your chest up and knees in line with your toes. 
- bar should travel in a straight line

Squat

Time: 30 seconds 
Tempo: steady 

Set Up: 
- grip a set of heavy kettlebells or dumbbells in each hand. 
- pin them by your sides
- keep a neutral spine, chest out, and brace the core. 
- this is another instance to think “ribs down” to fight against the rib flare [rib flare can be cause by an anterior pelvic tilt as well, make sure the pelvis is neutral]

Execution: 
- grip the kettlebells with a “death grip” and brace the core as you step forward and carry the kettlebells/dumbbells  
- time yourself and see how long you are able to carry the kettlebells/dumbbells before your grip gives out. 
- use your core to manage the tension in your forearms. 
- use your lats to lock the dumbbells in place and keep them from swinging  or swaying as you walk.

Farmer’s Carry

Rep Count: 10R
Tempo: steady 
Modification: barbell rollout, or plank walkout

- get down into a kneeling position and grip each side of the ab roller handles. 
- depress your scapula and pin them down to keep control of the movement through your lats (and keep the movement from wrecking your shoulders)
- lock in a slight bend in the elbows (slight) 
- squeeze your glutes to help maintain control. 

Execution: 
- slowly roll the ab wheel forward and away from your body. 
- roll the ab wheel out only so far that you still feel in control of the movement through your core, and your lats feel fully stretched but still engaged. 
- the goal is to keep a neutral spine as you roll the wheel out into an extended position.
- your body should be a straight line in the extended position at the bottom of the rep, hips should be in line with the spine/torso (pretend you have no butt). 
- keep arms locked, pull and roll the barbell back in towards your quads. 
- round your back slightly at the top of each rep to help finish the contraction in your core and lats together, each time 
- use a plank walkout to modify this movement, use a barbell rollout to sub for the ab wheel.

Ab Rollout

Rep Count: 5R
Tempo: steady 
Modification: hanging leg raise, ab machine leg raise/bent leg raise, OR cocoons. 

Set Up: 
- grip the pull up bar with pronated grip about shoulder width apart or just outside
- allow your body to hang from the bar, arms and legs extended. 
- start in a hanging hollow position, this means ‘ribs down’, core braced, and feet hanging down but in front of your torso [like a hollow hold position on the floor, but hanging] 

Execution: 
- depress your scapula and lift your knees to your chest together
- when your knees are at chest level, extend your legs and lift your toes the rest of the way to tap the bar. 
- release with control until your arms and legs are fully extended again. 
- make sure to allow your lats to pull your torso back as you raise your legs, this will help you keep control of your brace and use your core to life your lower body.

Hanging Curl Up Toes to Bar

Giant Set 1: 25 minute AMRAP

Rep Count: 3R
Tempo: power
Modification: dumbbell or kettlebell deadlift 

**feel free to sub the deadlift for sumo or trap bar deadlift. 

Set Up: 
 - load the bar with an appropriate weight for the rep count. 
- position the bar so it is in line with/above “mid shoelace “
- take a hip width stance or slightly inside. (feel free to play around with stance, your mobility will play a large role in the width of your stance)
- create a tripod foot with your feet (think about connecting/pressing through the base of your big toe, little toe, and heel) 
- with a neutral spine, hinge (push) the hips back and bend forward to grip the barbell. 
- grip the barbell with a pronated grip (feel free to use straps), hook grip, or an under/overhand grip. (Use a “death grip” on the bar)
- grip should be just outside of the hips
- activate the lats by depressing the scapula (shoving them down and pinning them there) and think about breaking the bar around your body to create tension.
*as you do this the bar should be pulled right up to your shins.
- keep head/neck/spine neutral

Execution: 
- take a bracing breath, expand your core 3D
- keep a neutral spine, and press your feet through the ground. 
- leg press the weight up until the bar is at knee level 
- as soon as the bar reaches the knees use the torque snap your hips in and stand the rest of the way. (think about your knees externally rotating, but don’t actually rotate, and push the hips in)
- contract the entire posterior chain and keep it tight, make sure to reach full hip extension at the top of the rep, but don’t hyperextend through the low back
- lower the bar with control, keep the bar as close to your body as possible. 
- Reset your breath in between each rep.

Deadlift

Time: 1 minute 
Tempo: steady 
Modification: bear crawl, sled push, deadmill. 

Set Up: 
- position a plate on the ground in front of you
- get down on the ground in front of the plate in table top position [quadruped, all fours- chest down] 

Execution: 
- step one foot to the side of the plate 
- place one hand on the edge of the plate 
- extend your leg and push the plate forward as you step the other leg forward and plant your foot next to the other side of the plate. 
- continue to alternate sides as you push the plate forward.

Plate Push

Rep Count: 10R total 
Tempo: steady 
Modification: alternating overhead press

Set Up: 
- position one dumbbell on the ground in front of you
- get into a wider than hip width stance, toes pointing forward, with the dumbbell positioned on the ground in between your feet

Execution: 
- keep a neutral spine and push your hips back as you bend forward and grip the dumbbell with one hand
- use explosive movement to life the dumbbell up and overhead in a ‘snatch’ motion [bend the elbow, shrug, and press overhead]
- extend your arm at the top, dumbbell in line with your shoulder
- lower the dumbbell all the way to the ground with control 
- alternate sides as you move through each rep.

Alternating Dumbbell Snatch

Rep Count: 5R
Tempo: steady 
Modification: no weight, standard burpee and/or do not bring your chest to the ground- take the hop out of the top. 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- stand in a hip width stance with dumbbells at your sides. 

Execution: 
- push your hips back, bend your knees and lower your dumbbells to the ground. 
- jump your feet back into a high plank position 
- immediately bring your chest and hips to touch the ground. 
- press your hands through the dumbbells, lift your hips and jump your feet back in towards the dumbbells 
- keep the dumbbells locked by your sides as you raise your torso upright and add an explosive hop at the top of the rep.

Weighted Burpee

Giant Set 2: 25 minute AMRAP

5/28 Full Body

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

Porchia

Jennifer

6/16 Quads, Glutes

Audry

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

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)

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!

5/28 Full Body

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