Name: Playbook - Sam Sweeney - 5/6 Full Body or Rest Day
Uploaded: 2026-06-17T00:04:46.008Z
Duration: 60 min
Description: 5/6 Full Body or Rest Day

Katy

Jess

Megan

Unless I just missed it, alternatives would be nice? Love you! Followed you forever & just now on the app!

Rosie

Surprised myself on the chin up hold. Let out a little scream of happiness. 💪🏼

Amanda

Tiphanie

Janelle

Made a few modifications so I could do it outside in the sun…felt amazing!

Kristin

Alice

Omayma

Sarah Arnett

Just the amount of movement needed for a Sunday 🙌🏼

Rachelle

My core is still so lit up from yesterday 😮‍💨 🔥

Safia

Did the first set of workouts and now home to stretch!

Shelby

Tracy

I love these full body days! Such a good 🔥

Stephanie

Happy Saturday!

Week 6 of 8 in current split 

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.

Full Body or Optional Rest Day: 

*this will be a lighter lifting day to balance the training load each week. We will use these days to focus on cardiovascular and muscular endurance with light weight or bodyweight movement circuit training.

Pre Training Warm Up and Mobility: Please choose an appropriate full body warm up routine from the “Activation and Warm Up” section of the app. 

Full Body: 

Circuit 1: AMRAP: 40 Minutes
1. Dead Ball Toss: 10R total 
2. Burpee Over Dead Ball: 8R total
3. Chaos Push Up: 6R
4. Feet Elevated Chaos Plank Hold: 45 seconds 

Rest 3-5 minutes between circuits 

Circuit 2: AMRAP: 15 Minutes
5. Chin Up Iso Hold [knees up]: 20 seconds
6. Bird Dog Knee to Elbow on Bench: 6R each side
7. Oblique Heel Taps: 30R total 

Minimal rest throughout each circuit, keep a steady pace

5/6 Training Day Overview

Rep Count: 10R total 
Tempo: steady 
Modification: dumbbell cleans

Set Up: 
- stand behind a dead ball, feet together, toes forward
- squeeze your glutes, pull belly button to spine and brace

Execution: 
- push your hips back, bend your knees and squat down 
- reach for the dead ball, grip the ball on each side with your hands
- shrug/clean the ball up to your chest
- push the ball to one shoulder and drop the ball behind you
- turn around 180 degrees to face the ball on the ground
- alternate lifting and dropping the ball in each direction, each rep

Dead Ball Shoulder Toss

Rep Count: 8R total 
Tempo: steady 
Modification: burpee over dumbbell 

Set Up: 
- place a dead ball on the ground 
- stand next to the dead ball, facing 90 degrees from the ball 
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- push your hips back and bend your torso towards the ground 
- reach your hands to the ground, plant your hands under your shoulders
- jump your feet back 
- bend your elbows and bring your chest/hips to the ground 
- extend your arms and press your torso away from the ground 
- jump your feet in towards your hands
- lift your torso into the standing position 
- immediately jump laterally over the ball positioned next to you
- complete burpee on each side of the ball 
- step over the ball instead of hopping if needed

Burpee over Dead Ball

Rep Count: 6R
Tempo: steady 
Modification: incline push up

Set Up: 
- loop a large loop band [tighter tension- green, black, purple band] across the barbell rack at about hip height
*use the pins or safety bars on each side to secure the band in place
- step in front of the band, face the band 
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms and grip the band just outside shoulder width, pronated grip 
- step your feet back into the push up position 
- hold your brace and keep your hips and torso in a straight line
- tuck you chin, keep a neutral head, neck, and spine 

Execution: 
- bend your arms, keep your elbows tucked at 45 degrees from your torso 
- lower your chest towards the band
- tap your chest to the band or get as close as you are able 
- extend your arms and press your chest away from the band
- contract your chest
- hold tension in your core
- the band will offer the added challenge of stability- added rotator cuff, shoulder stabilization work

Chaos Push Up

Rep Count: 45 seconds 
Tempo: steady 
Modification: feet elevated plank hold (feet on bench) 

Set Up: 
- loop a large loop band [tighter tension- green, black, purple band] across the barbell rack at about hip height
*use the pins or safety bars on each side to secure the band in place
- step in front of the band, face away 
- place your hands on the ground, directly under your shoulders just outside of your chest
- elevate your feet on the band behind you, point your toes- position laces down on the band
- walk your hands out until you are in a plank position with your legs extended behind you, feet elevated on the band
- tuck your chin, keep a neutral head, neck, and spine 

Execution: 
- hold this plank position for 30 seconds 
- keep hips square to the ground 
- hold the brace in your core

Feet Elevated Chaos Plank Hold

AMRAP 1: 40 MINUTES

Time: 20 seconds 
Tempo: iso hold 
Modification: chin up iso hold [assisted machine/banded], supinated grip inverted row iso hold

Set Up: 
- grip the pull up bar with a supinated grip, shoulder width 
- allow your body to hang down from the bar
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- depress your scapula and pull your chest towards the bar
- drive your elbows towards the ground and squeeze them in tight
- contract your lats [tension in your biceps, core, back]
- bend your legs and position your knees in line with your hips
- hold this position for 20 seconds 
- pin weight between feet or knees for difficulty if needed, use assisted machine/banded to modify

Chin Up Iso Hold [knees raised]

Rep Count: 6R each side
Tempo: steady 
Modification: bird dog with knees on ground 

Set Up: 
- get on the ground in a quadruped/table top position 
- plant your hands under your shoulders
- legs bent, knees under your hips 
- squeeze your glutes, pull belly button to spine, and brace
- think about externally rotating your hands out, screw your hands into the ground, contract your lats
- keep hips in line with shoulders, back flat
- head, neck, spine should be neutral 
- lift your knees off the ground and pin them 1-3” off the ground

Execution: 
- lift one hand and the opposite foot off the ground 
- extend your arm overhead, leg straight back 
- bend your arm and leg and drive your elbow to your knee 
- contract your core
- complete all reps on one side before moving to the next side

Bird Dog Knee to Elbow [on bench]

Rep Count: 30R total 
Tempo: steady 

Set Up: 
- lie on the ground in a supine position 
- bend your legs, plant your feet on the ground, heels close to your glutes 
- squeeze your glutes, pull belly button to spine, and brace
- drive your feet into the ground
- extend your arms by your sides

Execution: 
- lift your upper back off the ground 
- shift your torso to one side and reach your hand to tap the inside of your heel on the same side
- contract your obliques
- shift your torso back to the center
- alternate shifting to each side as you move through each rep

Oblique Heel Taps

AMRAP 2: 15 MINUTES

5/6 Full Body or Rest Day

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

Porchia

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 ♾️

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

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

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!

5/6 Full Body or Rest Day

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