Name: Playbook - Sam Sweeney - 5/7 Full Body
Uploaded: 2026-06-17T00:04:47.677Z
Duration: 50 min
Description: 5/7 Full Body

Ana lopez

Loved the core set! Super duper challenging and will be returning to it to get better at them.
The 5R of any exercise always so misleading. Head says “oh 5R? I can do that” once in it, muscles say “😩 why so hard?!”
😂 but love me a muscle/brain challenge any day 💪

Diana

Tianna

I really love the full body days, like this, that focus primarily on shoulders and core ☺️

Megan

That was absolutely terrible 😳 🤣🥵🥵🥵🥵🤯

Allison Miles

Cynthia

Amanda

Janelle

Alicia Heier

Awesome! I’m a little behind on the daily training so it was a full body Monday! Ouch!!!

Anne

Vaishnavi

Petra

So good! Hard to do some without enough weights at home, but made do! Thanks for the great workout! 🥵

Charis

Definitely not my favorite work out but maybe it’s because the muscles worked are my weakest 🤷🏼‍♀️

Corrine

Mary

Probably my least favorite workout to date. It felt awkward… super difficult even with modifications. But I have to admit..I am exhausted. I came. I did it. And still happy. Not always going to love every workout.

Laurie

Stephanie

Lakshmi Neelesh Nimmagadda

Matti

This tired and red faced mama is brought to you by full body… kicked my butt in the best way possible!

Barbara

Steve

Barbells belong In full Body Friday 🙌🏼🙌🏼💥💥💥🔥

Megan Laudick

Rikki Meilleur

I CANNOT believe that was only 45 minutes! It felt like eternity! 🤣

Michelle 

I underestimated the second giant set. WOW.

Sarah Arnett

Gloria

Oh my hellllll🥵🥵 that was humbling!!!

Caitlin Sparks

Allie Caruso

Alli

Good one!  Kinda catches you off guard!! 🔥🔥🔥🔥🔥

Jennifer

That was fun!!! A little awkward with the balancing at first but i got the hang of it!

Victoria

Love getting this lactic acid out by lighter weight total body!

Kelly

Best way to get the blood flowing in the AM!

Sara

Happy Friday!

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.

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: 20 Minutes: AMRAP: Core Intensive
1. Z Press: 5R
2. Z Press Iso Hold: 30 seconds 
3.  Barbell Rollout: 5R
4. Barbell Suitcase Deadlift: 5R each side 
5. Barbell Suitcase Carry: 30 seconds each side 
[complete 5 suitcase deadlifts and then move into the suitcase carry on one side, before moving to suitcase deadlifts and carry on the other side]. 

Giant Set: 2: 25 Minutes: AMRAP: 
1. Dumbbell Squat Clean to Press: 10R
2. Slow Eccentric Pull Ups: 5R 
3. Dumbbell Push Up Renegade Rows: 10R total [count your push ups]
4. Hanging Toes to Bar: 5R
5. Devils Press: 10R

5/7 Training Day Overview

Rep Count: 5R
Tempo: steady 
Modification: dumbbell Z press

Set Up: 
- grip the barbell with a pronated grip, shoulder width apart. 
- rotate the bar so your palms are facing up and position the barbell across your front delts/high chest
- make sure your elbows are pointing forward 
- get down onto the ground in a seated position [legs straight forward, spread] 
*being in a seated position on the floor is going to require more mobility and core control just to keep your torso upright. Be sure to have warmed up appropriately. 
- keep your spine neutral and think “ribs down” to lock in a strong brace. 

Execution: 
- extend your arms and press the barbell overhead
- move your head directly under the barbell at the top of the rep 
- lower the barbell back to your high chest/front delts with control. 
- use your lats to support your arms and shoulders in the overhead position. 
- keep your torso upright with chest facing forward.

Z Press

Time: 30 seconds
Tempo: iso hold
Modification: dumbbell z press iso hold

Set Up: 
- grip the barbell with a pronated grip, shoulder width apart. 
- rotate the bar so your palms are facing up and position the barbell across your front delts/high chest
- make sure your elbows are pointing forward 
- get down onto the ground in a seated position [legs straight forward, spread] 
*being in a seated position on the floor is going to require more mobility and core control just to keep your torso upright. Be sure to have warmed up appropriately. 
- keep your spine neutral and think “ribs down” to lock in a strong brace. 

Execution: 
- extend your arms and press the barbell overhead
- move your head directly under the barbell at the top of the rep 
- hold this position and “breathe behind the brace” [keep your ribs down and arms extended. 
- use your lats to support your arms and shoulders in the overhead position. 
- keep your torso upright with chest facing forward.

Z Press Iso Hold

Rep Count: 5R 
Tempo: steady 
Modification: plank walkout 

Set Up: 
- load the barbell with rubber plates that will give you the ability to roll the barbell back and forth
- get down into a kneeling position and grip the barbell slightly wider than shoulder width. 
- depress your scapula and pin them down to keep control of the movement through your lats (and keep the movement from wrecking your shoulders)
- keep a stiff trunk, create full body tension. 

Execution: 
- with a slight bend in the elbows (slight) slowly roll the barbell out, away from your body
- roll the barbell out only so far that you still feel in control of the movement, and your lats feel fully stretched but still engaged. 
- the goal is to keep a neutral spine as you roll the barbell out. Think about engaging the glutes and tucking your pelvis up (posterior pelvic tilt). 
- your body should be a straight line once you are fully extended, hips should be in line with the spine/torso (pretend you have no butt). 
- keeping arms locked in place, use your core to drive the movement and pull the barbell back in, towards your body. 
- round your back slightly at the top of each rep and contract the core and lats together, each time 
- use a plank walkout to modify this movement

Barbell Rollout

Rep Count: 5R each side 
Tempo: steady 
Modification: dumbbell or kettlebell suitcase deadlift 

Set Up: 
- position yourself standing next to a barbell [loaded or unloaded] 
- take a hip width or slightly inside stance
- keep a neutral spine and hinge forward as you bend over to grip the barbell with one hand [make sure you are gripping the center of the barbell with one hand] 
- depress your scapula and think about keeping your chest facing forward. 
- hips should be back and shins should be mostly vertical at the bottom of the rep
- extend the other arm out for stability 

Execution: 
- keep your hips square forward and drive your feet through the ground
- press up and lift the barbell to the standing position
- the barbell should be close by your side, on one side, at the top of the rep. 
- lower the barbell back to the ground by reversing the movement. 
- keep your hips from shifting or moving throughout each rep by controlling the movement through your core. 

* move straight from your 5 deadlifts on one side to the suitcase carry for 30 seconds, before completing your 5 deadlifts on the others side + carry.

Barbell Suitcase Deadlift

Time: 30 seconds each side
Tempo: steady 
Modification: dumbbell/kettlebell suitcase carry 

Set Up: 
- position yourself standing next to a barbell [loaded or unloaded] 
- take a hip width or slightly inside stance
- keep a neutral spine and hinge forward as you bend over to grip the barbell with one hand [make sure you are gripping the center of the barbell with one hand] 
- depress your scapula and think about keeping your chest facing forward. 
- hips should be back and shins should be mostly vertical at the bottom of the rep
- extend the other arm out for stability 

Execution: 
- keep your hips square forward and drive your feet through the ground
- press up and lift the barbell to the standing position
- the barbell should be close by your side, on one side
- begin to step forward as you carry the barbell by your side. 
- be sure to keep your weight evenly balanced as you walk.

Barbell Suitcase Carry

Giant Set 1: 20 Minute AMRAP: Core Intensive

Rep Count: 10R 
Tempo: steady 
Modification: dumbbell thruster


Set Up: 
- grip a dumbbell in each hand and position them down by your sides
- get into a hip width or slightly wider stance

Execution: 
- hinge forward as you lower the dumbbells to ~knee level 
- extend your legs as you shrug the dumbbells up to your shoulders, rotate your arms so your elbows pointing forward 
- as you catch the dumbbells with your elbows forward, drop into a full rom squat
- drive your feet through the ground and extend your legs as you press the dumbbells overhead
- return to the standing position 
- lower the dumbbells with control back down in front of you and continue reps.

Dumbbell Squat Clean to Press

Rep Count; 5R
Tempo: slow eccentric [as slow as you can control- 3-5 seconds at least]
Modification: slow eccentric inverted rows or assisted/banded pull ups

Set Up: 
- position a chair or bench next to the bar

Execution: 
- step onto the bench and reach your hands to grip the bar, slightly wider than shoulder width. 
- use some momentum and the help of the bench to position yourself up on the pull up bar, chin over the bar
- use at least a 3-5 second negative to lower your body until your arms are fully extended
- drop down from the bar and step back up onto the bench for your next rep.

Slow Eccentric Pull Ups

Rep Count: 10R total [count your push ups]
Tempo: steady 
Modification: drop to your knees for the pull up and/or rows. 

Set Up: 
- grip a dumbbell in each hand and position yourself on the ground in a plank position 
- dumbbells should be directly under your shoulders
- use a wide base stance for more stability 
- contract your quads and glutes together and push your mid back through your scap to hold the brace. 

Execution: 
- bend your elbows below your shoulders and lower your chest to the ground in a full push up
- press your chest back up into the high plank position
- lift one dumbbell off the ground and row your elbow towards your hip on one side, contract your lat
- lower the dumbbell back to the ground with control 
- pick up the other dumbbell and row your elbow towards your hip on the other side. 
- a push up with a row on each side=1 rep.

Dumbbell Push Up Renegade Row

Rep Count: 5R 
Tempo: steady 
Modification: hanging leg raise, or v ups

Set Up: 
- Grip the bar slightly wider than shoulder width. 
- Extend the arms and legs but keep a hollow position at the bottom of each rep (toes slightly in front of the hips, core braced)

Execution: 
- keep your arms extended, depress your scapula and contract your lats
- raise your legs, keeping them mostly straight, until your toes tap the bar
- Lower with control and return to an extended but hollow position.

Toes to Bar

Rep Count: 10R
Tempo: steady 
Modification: do not bring your chest to the ground at the bottom of the rep, swing dumbbells only to chest height at the top of the rep

Set Up: 
- grip a dumbbell in each hand and start in the standing position, feet in a wide stance. 

Execution:
- bend forward and bring the dumbbells to the ground
- jump your feet back and lower your chest to the ground
- press down through the dumbbells with your hands and lift your chest as you jump your feet in towards your hands
- as you raise your torso swing your dumbbells back, between your legs
- bend your knees in a hinge motion as the dumbbells swing back 
- thrust your hips forward and use the momentum to raise the dumbbells all the way over your head. 
- lower the dumbbells back to the ground with control.

Devils Press

Giant Set 2: 25 minutes: AMRAP

5/7 Full Body

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

Porchia

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

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)

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!!

5/7 Full Body

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