Name: Playbook - Sam Sweeney - 5/9 Shoulders, Core
Uploaded: 2026-06-17T00:04:42.614Z
Duration: 75 min
Description: 5/9 Shoulders, Core

I couldn’t do the windmills - was too hard for me

Christina

Karolane

Loved all of this one!! Windmills are forever a favorite 💪🥰

Megan

Audry

Serena

LOVED all the shoulder stability work in this one! Gonna miss this split 🫶🏼

Morgan

had some of my most solid, heaviest reps this split 🔥 absolute BANGER from start to finish Sam! 10/10

Mia Arrowsmith

Had to take it easy on this one. I just had some shots in my shoulders felt good to get movement in looking forward to the deload week

Joanne Nichols

Ooftaaa that was brutal on little sleep but got it done 👊

Deja

Sad this split is over but I’m sure the next will be just as good!!

Tiffany

Kelli Coffey

Pamela

Loving this split so much! I’m seeing results which is awesome!!

Brittany

I really enjoyed this split!!! Thank you 🙏

Lorena

This split was truly one for the books! 🔥

Bradley

Regina

Porchia

Donna

Standing windmills were genius after yesterday.

Jamie

Happy Friday!

Week 4 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. Neutral Grip Z Press: 5S/8-10R 

4. Kettlebell Windmills: 3-4S/8-12R each side 

5a. Cable Rope Facepulls: 3S/10R drop 10R drop 10R
5b. Weighted V Up: 3S/12-15R 
5c. Kettlebell Overhead March in Place: 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: 6-10R
Tempo: quick, steady 
Modification: seated neutral grip overhead press

Target Muscle Groups: delts

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- sit on the ground, keep your legs straight and spread them wide or keep them forward
- use your core to keep your torso upright
- drive your ribs down and brace
- extend your arms and lift the dumbbells into the overhead position, dumbbells directly over your delts, palms facing in 
- point armpits forward
- keep a tall and upright torso 

Execution: 
- bend your arms, keep elbows pointing forward
- lower the dumbbells to your delts (or at least a 90 degree bend in your arms)
- extend your arms and press the dumbbells overhead 
- contract your delts 
- keep knuckles facing the ceiling

Neutral Grip Dumbbell Z Press

*3-4 sets*
Rep Range: 8-12R 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 
- get into a wide stance, wider than hip width
- point toes forward or slightly out
- squeeze your glutes, set a neutral pelvis position 
- extend your arm holding the kettlebell and position it over your delt
- extend your other arm down, fingers pointing towards the ground
- keep a strong brace in your core
- keep your gaze on the kettlebell overhead

Execution: 
- keep your chest facing forward and shift your hips to the side you are holding the kettlebell on 
- keep the kettlebell directly over your delt, arm fully extended, and slowly bend at the waist towards the opposite side 
- keep your other arm extended along the line of your leg, reach this arm towards the ground as your torso bends 
- shift your hips to the center and raise your torso
- keep the kettlebell directly over your delt as you raise your torso back to the start position

Kettlebell Standing Windmills

Rep Range: 10R drop 10R drop 10R
Tempo: steady
Modification: banded face pulls (30r), or bent over dumbbell rear delt fly 

Target muscle groups: rear delts

Set Up: 
- attach a rope to one side of the cable and position it high 
- step in front of the cable, facing the rope 
- grip the ends of the rope with a neutral grip 
- extend your arms towards the cable and step away 3-4 steps 
- plant your feet on the ground, squeeze your glutes to set a neutral pelvis position 
- face your chest towards the direction of the cable

Execution: 
- bend your arms and pull the rope towards your face
- act like you arm ripping the rope apart on either side of your face
- drive your elbows wide, in line with your rear delts
- contract your rear delts
- extend your arms towards the cable again with control

Cable Rope Face Pulls (drop set)

Rep Range: 12-15R
Tempo: steady 
Modification: no weight

Target muscle group: core, abs

Set Up: 
- grip a dumbbell in both hands
- lie on the ground in a supine position 
- extend your legs, point your toes
- squeeze your glutes, set a neutral pelvis position 
- brace your core
- extend your arms and hold the dumbbell overhead

Execution: 
- use your core to lift your legs and your torso off of the ground
- reach the dumbbell over your head and towards your toes in a V shape
- contract your abs, hold a tight brace in your core
- lower your torso and legs to the ground again 
- reach your arms overhead again, controlling the dumbbell

Weighted V Ups

Time: 60 seconds 
Tempo: steady, hold
Modification:  replace kettlebells for dumbbells and/or hold at your delts

Target muscle groups; delts, core

Set Up: 
- grip a kettlebell in each hand, pronated grip 
- stand with feet hip width apart, toes forward
- squeeze your glutes, set a neutral pelvis position 
- lift the kettlebells into the overhead position, weight directly over your delts
- point your armpits forward
- drive your ribs down and set a strong brace
- keep a tall and neutral head, neck, and spine

Execution: 
- keep one foot planted on the ground
- lift your other foot off of the ground
- bend your leg and drive your knee towards your chest, to at least hip height
- extend your leg and plant your foot on the ground again 
- alternated each leg, each rep
- try not to shift back and forth too much as you march in place

Kettlebell Overhead March in Place

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)

5/9 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 ♾️

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

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

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!

5/9 Shoulders, Core

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