Name: Playbook - Sam Sweeney - 5/8 Shoulders, Core (sprints)
Uploaded: 2026-06-17T00:04:40.729Z
Duration: 75 min
Description: 5/8 Shoulders, Core (sprints)

Janet

Linz

Great split. Ready for a deload week though

Katie

Brittanie

Really loved the cleans and snatches, felt amazing 💪😍

Megan

Sean

Marta

Bro this was the hardest one I’ve done so far

Katherine Maestas

I didn’t get to Do the last set but it was still 🔥🔥🔥. Thank you 🙏🏼

Lorena

Porchia

Regina

Kimmy

Absolutely did not want this splint to end

Got my 100 rev crunches in from yesterday!

Annie

Wow…the best word to describe this split. Ending strong before the deload week.

Kimberly R

Happy Friday! 

Week 6 of 6 (week 7 deload)

Goal of Split: This is a hypertrophy driven split with strategically placed “buy-ins” and “cash-outs” to increase training density and introduce conditioning without interfering with primary muscle building adaptations. 

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.

Shoulders, Core (sprints): 

Warm Up: 
a. Banded Dislocates: 1-2S/10-20R
b. Banded Y Raise: 1-2S/10-20R

(Optional) Buy In: Jumping Inchworms: 2 minute AMRAP

1. Primary: Barbell Push Press: 4S/8-12R 

2. Alternating Dumbbell Clean to Press: 5S/30R total

3a. Single Arm Cable Disco: 3S/10-12R
3b. Dumbbell 6 Way Raise: 3S/6-8R

4a. Offset Carry Dumbbell Press: 2-3S/30 seconds each side
4b. Barbell Snatch: 2-3S/10R
4c. Feet Elevated Pike Press Plank Walkouts: 2-3S/30 seconds

(Optional) Cash Out: Sprints: 10S/1 min walk, 1 minute sprint

Training Day Overview

Banded Dislocates

Banded Bent Forward Y Raise

Warm Up

Time: 2 minute AMRAP
*as many reps as you can in 2 minutes
Tempo: steady 
Modification: walk feet in instead of jump, stay in one place instead of walking

Set Up: 
- stand with feet hip width apart

Execution: 
- bend your torso forward
- extend your arms towards the ground, plant your hands on the ground
- walk your hands out into a high plank position 
- keep legs straight and jump your feet towards your hands
- walk hands out again and into the next rep

(Optional) Buy In: Jumping Inchworms

Rep Range: 8-12R
Tempo: steady 
Modification: dumbbell push press or standing overhead press

Target muscle group: shoulders

Set Up: 
- grip the bar with a pronated grip, shoulder width apart
- bend your arms, position elbows under the bar, wrists locked straight
- rack the bar across your collarbone (high chest/delts)
- step your feet under the bar, hip width stance
- squeeze your glutes, set a neutral pelvis position, and brace
- keep an upright torso, a neutral head, neck, and spine 
- lift the bar from the rack and step away from the rack ~3 steps

Execution: 
- bend your knees slightly 
- extend your legs, drive your hips in, and press up onto the balls of your feet
- use the power from your lower body to extend your arms and press the bar up and over your head
- plant heels on the ground and stabilize at the top of the rep 
- bend your arms, keep elbows under the bar, and lower the bar to your collarbone again
- catch the bar with "soft" knees and reset between each rep

Barbell Push Press

Rep Count: 30R total
Tempo: steady, explosive

Target muscle group: shoulders

Setup:
- grip a dumbbell in one hand, neutral grip 
- stand with feet hip width apart, toes forward
- extend your arm down and hold the dumbbell between your legs

Execution: 
- bend your knees slightly and dip your torso
- extend your legs, bend your arm, and shrug the dumbbell to a front racked/clean position
- extend your arm down and lower the dumbbell 
- as you lower the dumbbell  grip the dumbbell with the other hand and alternate arms each rep

Alternating Dumbbell Clean

Rep Range: 10-12R
Tempo: steady
Modification: single arm dumbbell disco

Target muscle group: shoulders

Set Up: 
- attach a single arm handle to one side of the cable and position it low
- step in front of the cable, facing 90 degrees from the handle
- grip the handle with your hand furthest from the cable, neutral grip 
- extend your arm down so cable travels in front of your torso
- keep your traps down

Execution: 
- keep your arm straight
- pull the cable and raise your arm out to your side and high, above your shoulder out at your side
- contract your shoulder at the top, hand above your shoulder in a disco motion
- lower your arm and guide the cable back to the start position

Single Arm Cable Discos

Rep Range: 6-8R 
Tempo: steady 

Target muscle group: shoulders

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- extend your arms down and hold the dumbbells in front of your torso
- keep your traps down

Execution: 
- keep your arms straight and raise the dumbbells out to your sides, in a lateral raise position 
- rotate your arms forward, into a front raise position 
- rotate arms overhead
- reverse the movement and bring your arms down into a front raise position and out at your sides
- lower your arms down by your sides again

Dumbbell 6 Way Raise

Compound Set

Rep Range: 30 seconds each side
Tempo: steady 

Target muscle group: shoulders, core

Set Up:
- grip a dumbbell in each hand
- stand with feet together
- squeeze your glutes, set a neutral pelvis position, tuck your ribs down and brace
- keep one arm down by your side
- bend your arm, elbow pointing forward, position the dumbbell in a front racked position 

Execution: 
- hold a brace in your core and walk forward with control 
- extend your arm and press the dumbbell overhead 
- bend your arm and lower the dumbbell to the front racked position again 
- continue with steady pressing as you walk forward

Offset Carry Press

Rep Range: 10R 
Tempo: steady
Modification: dumbbell high pull

Target muscle group: core, shoulders

Set Up:  
- grip a barbell with "snatch grip", wider than shoulder width
- use a hook grip, or regular grip 
- extend your arms down and hold the barbell in front of your torso
- pin your shoulders down and back, tuck your ribs down 

Execution: 
- push your hips back, dip at your knees
- lower the bar down along the line of your legs to just above your knees, keep chest facing forward
- extend your hips, drive up onto the balls of your feet
- use the momentum from your lower body to snatch the bar into an overhead position, plant feet at the top of the rep 
- bend your arms and lower the bar back to the start position

Barbell Snatch

Rep Range: 30 seconds
Tempo: steady 
Modifications: drop to your knees

Target muscle group: abs, core, shoulders

Set Up: 
- elevate your feet on a low platform or flat bench 
- plant your hands on the ground under your shoulders 
- squeeze your glutes, set a neutral pelvis position, tuck your ribs and brace

Execution: 
- keep your legs straight and raise your hips as you walk your hands towards your feet
- walk hands into a pike position 
- bend your arms, keep your elbows tucked
- lower your head to the ground between your hands
- extend your arms and press your head away from the ground
- walk your hands back out, lower hips into a plank position again

Feet Elevated Pike Press Plank Walkouts

Triset

10-20 minutes or however much time you have available to you.

Walk

Sprint

(Optional) Cash Out: Sprint Intervals

5/8 Shoulders, Core (sprints)

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!

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!!

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)

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!

5/8 Shoulders, Core (sprints)

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