Name: Playbook - Sam Sweeney - 6/10 Full Body [lower body/delt focus] or Rest Day
Uploaded: 2026-06-17T00:04:45.848Z
Duration: 65 min
Description: 6/10 Full Body [lower body/delt focus] or Rest Day

Omayma

That triset with the power cleans with the farmers carry had me sweating 🔥

Deja

Feels good to be back. I have missed the Sweeney workouts 💪🏻❤️

Channing

This was a great shorter workout. I keep the weights lighter and up the cardio. I love incorporating the full body.

Michelle Yore

Love the conditioning added to these full body days!!

Ashley

Really having a lot of fun with these BB thrusters! 💕💕💪

Megan

The full body workouts in this split are amazing!!! Love them!! 🔥

Tonje

I’m in love with the full body days this split 😍

Katie

Janelle

I felt powerful AF with this one 💪🏻

Tiphanie

The last set almost took me out 🥵loving the full body days

Kayleigh B

This made me feel some kind of way. Pretty badass!

Kelli Coffey

Amazing. ..did this on Monday..what a start to the week

Kanchan

Nyakeh

Jamie

What in the world did I just do 🔥🔥🔥🔥🔥😳

Judith Harris

These are my kinda Full bodies!!!  Thanks for the modification suggestions and detailed descriptions!!!

Michelle 

yangBAE

Julie

I suck at hanging raises… can’t determine if it’s my core strength or lack of hip mobility. Either way- they kick this 47 yr olds a*#

Janna Klinghagen

Great Full Body Saturday ❤️🔥🏋️‍♀️

Molly DiSabato

OMG!! This is just what I needed today! So much sweat but felt amazing!! 🔥🔥🔥

Porchia

Anna

Got asked if I was a CrossFit-er during todays workout🤩😂 I’ll take it!!

Sarah Arnett

These get me sweating; it’s so great! 😅

Stephanie

Happy Saturday!

Week 3 of 6-8 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]

*consider tracking your primary lifts throughout this split. I would even encourage you to film your working set(s) throughout this first week [and following weeks, if possible] so you are able to visually see improvement. 

Tap the ‘start now’ button to find the training day overview.

Full Body [lower body/delt focus]: 

Pre Training Warm Up and Mobility: 
*Choose one full body routine from the “Warm up and Activation” bubble in the app to complete as your warm up.

Strength Training: 

1a. Activation: Z Press: 2S/20R
1b. Activation: Dead Stop Kettlebell Swing: 2S/20R

2. Barbell Thruster: 4S/6-8R 

Triset:
3a. Barbell Power Clean: 4S/8-10R 
3b. Barbell Walking Lunges: 4S/10-12R total 
3c. Barbell Overhead Carry: 4S/60 seconds 

Core Compound Set: 
4a. Hanging Leg Raise: 3S/10R, 8R, 6R, 4R, 2R
4b. Weighted Pullover Toe Touch: 3S/10R, 8R, 6R, 4R, 2R total

6/10 Training Day Overview

Rep Count: 20R
Tempo: steady 
Modification: standing overhead press

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- sit on the ground, legs extended out in front or spread wide
- squeeze your glutes, pull belly button to spine, and brace
- keep your torso upright, tuck ribs down
- lift the dumbbells up and into the overhead position 

Execution: 
- tuck your pinkies forward and bend your elbows so they travel slightly in front of your shoulders
- lower to a 90 degree bend in your arms or just below 
- extend your arms and press the dumbbells back up and overhead
- dumbbells in line with your shoulders at the top of the rep 
- hold tension in your core to keep your torso upright

Activation: Z Press

Rep Count: 20R
Tempo: steady 
Modification: dead stop dumbbell swings

Set Up: 
- place a kettlebell on the ground in front of you, about 1 foot away 
- get into a wider than hip width stance, toes forward or slightly out
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, bend your knees, keep a flat back and bend your torso forward towards the ground [shins vertical]
- reach your arms forward to grip the kettlebell handle with a pronated grip 
- pin your scap down, contract your lats
- point your chest forward 

Execution: 
- lift the kettlebell off the ground and pull it back between your legs
- drive your hips forward, extend your legs, and push the kettlebell straight forward
- contract your glutes, and swing the kettlebell forward to chest level, arms extended
- reverse the movement and guide the kettlebell back down between your legs and towards the ground in front of you again 
- tap the ground with the bottom of the kettlebell between reps and continue reps

Activation: Dead Stop Kettlebell Swings

Superset

Rep Range: 6-8R 
Tempo: explosive
Modification: dumbbell thrusters

Set Up: 
- set the barbell at shoulder height on the rack or just below 
- step your feet under the barbell
- grip the bar with a pronated grip, shoulder width apart
- rotate your elbows under the bar, keep them pointing forward,  palms forward
- line your high chest up with the bar, pull the bar into your chest
- squeeze your glutes, pull belly button to spine, and brace 
- extend your legs and lift the barbell off the rack
- step back away from the rack 2-3 steps 
- plant your feet hip width or just outside, toes forward or slightly out 
- keep torso upright, chest pointing forward, chin tuck

Execution: 
- push your hips back, bend your knees and lower into a front squat position
- push your knees out so they follow the direction of your toes as you lower into the squat
- keep chest upright at the bottom of the squat
- extend your legs, drive your hips in, and press yourself up and into the standing position
- squeeze your glutes and immediately press the barbell up and into the overhead position
- armpits forward at the top of the rep, arms locked out with barbell directly overhead
- bend your arms and lower the bar to your high chest again
- move immediately into the next rep 
- keep the reps fluid and move from one rep to the next

Primary: Barbell Thruster

Rep Range: 8-10R 
Tempo: steady, explosive 
Modification: dumbbell hang clean

*if this is a new movement for you practice with dumbbells, and unloaded barbell, or a pvc pipe/broomstick. Add weight once comfortable.

Set Up:
- load the bar with appropriate weight or no weight 
- stand behind the bar, feet hip width apart 
- squeeze your glutes, pull belly button to spine 
- push your hips back and keep a neutral spine as you bend forward to grip the bar with a pronated grip just outside of hip width 
- drop your hips, lift your chest
- depress your scapula, contract your lats 
- keep your gaze forward 

Execution: 
- lift the bar off the ground to mid thigh
- drive your hips in, extend your legs in one explosive movement 
- press up onto the balls of your feet 
- shrug the barbell up to chest level, rotate your elbows under the bar until they point forward 
- catch the bar with soft/bent knees positioned on your high chest, under your collar bone 
- finish the rep by extending your legs into the standing position 
- barbell should be racked in the front rack position 
- reverse the movement with control as you bring the bar to the ground again

Barbell Power Clean

Rep Range: 10-12R total 
Tempo: steady 
Modification: dumbbell walking lunges

Set Up: 
- load the barbell on the rack at shoulder level or just below 
- step your feet under the barbell
- grip the barbell with each hand shoulder width apart
- retract your scapula and pull yourself under the bar and pin the bar to your mid/high back 
- drive your elbows down and pull the bar into your traps 
- squeeze your glutes, pull belly button to spine, and brace 
- step the bar out and away from the rack 

Execution: 
- keep an upright torso and step one foot forward
- plant your front foot on the ground in a split stance
- bend your front and back leg, knee should follow in the direction of your toes [do not let your knee cave as you lower into a lunge] 
- tap your back knee to the ground [or get as close as you are able] 
- extend both legs and press yourself back up
- step your back foot forward to meet the front foot again 
- stabilize and continue walking reps

Barbell Walking Lunges

Time: 60 seconds 
Tempo: steady 
Modification: dumbbell overhead carry 

Set Up: 
- load the barbell with appropriate weight, or no weight 
- stand behind the bar, hip width stance
- push your hips back and bend forward to grip the bar
- grip the bar with a snatch grip, wider than shoulder with [index to ring finger lined up with the first ring on each side of the barbell]
- keep chest up 

Execution: 
- lift the bar into the overhead position
- stack the bar over the center of your body, directly over your shoulders 
- link about breaking the bar in half, contract your lats
- drive your ribs down and hold the brace
- take slow and steady steps forward 
- hold the tension in your upper back, lats, and core
- keep arms fully locked out

Barbell Overhead Carry

Triset

Rep Count: 10R, 8R, 6R, 4R, 2R
Tempo: steady 
Modification: lying leg raise or v up

Set Up: 
- grip the bar with a shoulder width, pronated grip 
- allow your body to hang down, extended, from the bar
- squeeze your glutes, pull your belly button to spine, and brace
- point your toes
- contract your lats, think about breaking the bar in half, and point your armpits forward
- keep gaze forward, head/neck neutral 

Execution: 
- keep your legs perfectly straight and use your core to lift your lower body away from the ground and forward
- lift your lower body until your toes point forward, in line with your hips 
- as you lift your legs, use your lats to pull your torso back 
- contract your core
- lower your legs with control until your toes point towards the ground again 
- try to avoid too much swinging or swaying

Hanging Leg Raise

Rep Count: 10R, 8R, 6R, 4R, 2R 
Tempo: steady 
Modification: no weight 

Set Up: 
- grip a dumbbell in both hands
- lie on the ground in a supine position 
- extend your legs and point your toes
- squeeze your glutes, pull belly button to spine, and brace
- keep your legs straight and raise them towards the ceiling, point your toes towards the ceiling, keep them pinned in this position 
- reach your arms holding the dumbbell overhead behind you
- keep your arms straight, slight bend is ok

Execution: 
- use your lats to pull your dumbbell over your head, and reach your arms towards your toes
- lift your upper back off the ground
- contract your core
- keep legs in place and lower your upper back to the ground again 
- keep control through your core and lats and lower the weight behind your head again
- hold a tight brace in your core
- do not arch your back as you raise the dumbbell overhead, keep your spine neutral

Weighted Pullover Toe Touch

Compound Set

6/10 Full Body [lower body/delt focus] or Rest Day

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!

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

6/5 Hamstrings, Glutes

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!!

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!

6/10 Full Body [lower body/delt focus] or Rest Day

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