Name: Playbook - Sam Sweeney - 6/11 Full Body
Uploaded: 2026-06-17T00:04:47.522Z
Duration: 55 min
Description: 6/11 Full Body

A little extra time to set up equipment but fun!

Carmen

Denise Hofer

Great balance of everything in here! Strength, cardio, and core! Deadlifts on full body days feel especially great!

Megan

I’m going to go throw up now….thanks 😅

Rachel

Was excited to do this full body workout and wow it was a good one 💯🔥

This was definitely one of my favorite full body workout to date. I cannot believe how much my wall walks have improved! I can do more, for more rounds!!

This was absolute 🔥. The handstands after the deadlifts?! 🦄💪🏼

Erin

Sammi

Stephanie

Good, but was hoping for more Full body, rather than mostly shoulders!

Emilie

Janelle

Killer full body hitting all the rights spots 🔥🔥🔥

Jennifer

Joyce

🔥🔥🔥 absolute insanity and loved every second!

Sooo hard, had to modify and lots of rest. But I finished!!

Carolyn

Wow!!! What a way to start a Saturday! 🔥🔥🔥

Kenia

Janie

Loved that second AMRAP!  ❤️‍🔥 especially, when some random lady looked at me and told me I looked incredible and like a bada$$ 😉 (I thought my inverted looked like an out of control monkey who forgot how to hang from trees 😂

Alli

Kimmy

Loved this workout! I took a few days off the gym at the beginning of the week and had tons of energy to put into these three trisets.

Sara

Sweaty full body that im able to do without any issues 🔥🔥

Lakshmi Neelesh Nimmagadda

JulieAnn

Happy Saturday!

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 and/or 10-15 mins steady state cardio

Full Body: 

Instruction: Today’s full body is broken up into 3 timed tri set AMRAPs. You may choose to complete 1, 2, or all 3 of the timed tri sets, depending on your energy levels after this week’s training. The goal for each timed set is to get through as many rounds as possible, within the time frame listed for each set [AMRAP]. Be sure to choose appropriate weight for each movement that you are able to sustain throughout the time frame given. 

Rest minimally within each timed set, but rest 1-5 minutes between timed set [if you choose to complete all 3] 

Tri Set 1: 18 min AMRAP
1. Conventional Deadlifts: 3R
2. Wall Walk: 6R 
3. Kettlebell Swings: 12R

Tri Set 2: 16 min AMRAP
4. Bench Press: 3R 
5. Inverted Burpee: 6R
6. Dead Ball Toss: 12R total

Tri Set 3: 14 min AMRAP
7. Zombie Squat: 3R total 
8. Kettlebell Plank Pull Through: 10R total
9. Kettlebell Otis Up: 12R

9/11 Training Day Overview

Rep Count: 3R
Tempo: power
Modification: trap bar or sumo deadlifts, or dumbbell/kettlebell deadlifts

Set Up: 
 - load the bar with an appropriate weight for the rep count. 
- position the bar so it is in line with/above “mid shoelace “
- take a hip width stance or slightly inside. (feel free to play around with stance, your mobility will play a large role in the width of your stance)
- create a tripod foot with your feet (think about connecting/pressing through the base of your big toe, little toe, and heel) 
- with a neutral spine, hinge (push) the hips back and bend forward to grip the barbell. 
- grip the barbell with a pronated grip (feel free to use straps), hook grip, or an under/overhand grip. (Use a “death grip” on the bar)
- grip should be just outside of the hips
- activate the lats by depressing the scapula (shoving them down and pinning them there) and think about breaking the bar around your body to create tension.
*as you do this the bar should be pulled right up to your shins.
- keep head/neck/spine neutral

Execution: 
- take a bracing breath, expand your core 3D
- keep a neutral spine, and press your feet through the ground. 
- leg press the weight up until the bar is at knee level 
- as soon as the bar reaches the knees use the torque snap your hips in and stand the rest of the way. (think about your knees externally rotating, but don’t actually rotate, and push the hips in)
- contract the entire posterior chain and keep it tight, make sure to reach full hip extension at the top of the rep, but don’t hyperextend through the low back
- lower the bar with control, keep the bar as close to your body as possible. 
- Reset your breath in between each rep.

Conventional Deadlifts

Rep Count: 6R 
Tempo: steady 
Modification: Walking planks [press from forearms to hands]

Set Up: 
- lie on the ground in a prone position facing away from the wall, feet up against the wall. [chest down]
- think about creating a stiff torso, brace the core like you are bracing for a punch. 

Execution: 
- plant your palms on the ground just outside of your chest
- step each foot up onto the wall 
- begin to walk your hands in towards the wall as you step your feet up the wall until you are in a handstand position at the top of the rep, chest facing the wall 
- make sure to hold the “hollow” position in the handstand with your feet against the wall [no hyperextension in the low back]
- press the ground away from you and keep a tight high/mid back once you reach the handstand
- slowly begin to walk your hands back out, away from the wall 
- step your feet down the wall and return your chest to the ground.

Wall Walk

Rep Count: 12R
Tempo: power
Modification: dumbbell swings

Set Up: 
- take a wider than hip width stance, plant your feet flat on the ground [usea tripod grip]
- position a kettlebell on the ground in front of you, centered between your legs
- keep a neutral spine as you bend at the waist and grip the kettlebell with both hands. [pronated grip] 
- use a death grip on the kettlebell. 
- depress your scapula and pin them down to activate your lats and keep your upper body locked in place. 

Execution: 
- keep your arms straight as you lift the KB off the ground and pull it back as it swings between your legs
- immediately drive your hips forward and raise your torso as you propel the KB forward 
- arms should be extended out in front of your at the top of the rep
- allow the kettlebell to swing to shoulder height 
- contract your glutes at the top of the rep
- keep a neutral spine and hinge at your hips as you allow KB to swing down and back between your legs
- keep momentum and move immediately into the next rep without bringing the kettlebell to the ground.

Kettlebell Swings

Tri Set 1: 18 minutes: AMRAP

Rep Count: 3R 
Tempo: power
Modification: dumbbell flat bench chest press or barbell floor press

Set Up: 
- set the bar at a reasonable height so you are able to safely un-rack the barbell when you are lying supine on the bench. 
- to get into position, retract and depress your scapula and pin your mid/upper back to the bench. 
- grip the bar with a pronated grip, wider than shoulder width (grip placement will depend on your body mechanics and mobility)
- lock in the natural arch in your low back by contracting the lats (keep the scapula retracted and depressed), lift your chest towards the bar, squeeze your glutes, and position your toes in line with or slightly behind your knees. 
*the arch will keep your shoulders safe during heavy pressing. (No need to accentuate it if uncomfortable, just utilize the natural arch)*

Execution: 
- keep full body tension (break the bar) and un-rack the barbell, position it just above your chest in the starting position. 
- bend your elbows below your shoulders as you lower the barbell to just under your chest [think about rowing the bar into your chest, this will help keep tension in your posterior chain to support the press]
- tap the bar to your chest]
- keep your knuckles facing the ceiling
- drive your feet through the floor and exhale as you press the bar up and slightly “back” to the start position.

Bench Press

Rep Count: 6R
Tempo: steady 
Modification: standard burpee

Set Up: 
- stand 1-2 feet away from a wall [face the wall]

Execution: 
- lower your glutes to the ground and roll yourself onto your back
- bend your arms back and plant your hands on either side of your head, fingers face your shoulders. 
- bring your legs over your head and rock back as far as you are able to with control.
- press down through your hands and use the momentum from your legs to swing yourself forward
- immediately reach your hands to the floor and kick each foot up one at a time until each heel connects to the wall [in a handstand position]
*press through the ground at the top of the rep. 
*keep a ‘hollow’ position at the top of the rep to protect your low back in the handstand
- bring each foot down to the ground one at a time and continue reps.

Inverted Burpees

Rep Count: 12R total 
Tempo: steady 
Modification: dumbbell clean or dumbbell thrusters

Set Up: 
- use an appropriately heavy deadball [mine is 40 lbs] 
- position it on the ground in front of you, between your feet. 

Execution: 
- squat down [keep a neutral spine, upright chest] and grab the ball with both hands
- shrug/clean the ball up to one shoulder and drop it behind your body. [this is a “dead ball” so it should not bounce or roll away from you”]
- immediately turn your body around to face the ball and repeat the movement, only this time drop the ball over your opposite shoulder. 
- make sure to use your legs and hips to lift the ball and get it to your shoulder. 
*if you feel this in your low back too much you are likely bending over too far to pick up the ball, or the ball is too heavy.

Dead Ball Toss

Tri Set: 16 minutes: AMRAP

Rep Count: 3R
Tempo: steady 
Modification: barbel front squat or goblet squats

Set Up: 
- set the bar at an appropriate level for you to position yourself underneath it 
- position the barbell so it rests across your front delts, high chest
- extend your arms forward, hands in line with the shoulders
- brace your core [ribs down] and un rack the barbell
- take ~3 steps forward, away from the rack. 
- get into a hip width stance

Execution: 
- keep y our arms extended forward and lower into a squat position 
- drive feet through the ground and press up into a standing position 
- do not let your chest or arms fall as you move through each rep. 
- keep your torso in an upright position and arms extended to ensure the barbell stays in position and doesn’t roll forward.

Zombie Squat

Rep Count: 10R 
Tempo: steady 
Modification: drop to your knees 

Set Up:
- place one single kettlebell to the side of you in the plank position just outside of your torso 
- position yourself in a high plank/push up position on the ground. 
- choose a wide stance for more stability
- contract your glutes and quads simultaneously, and press your mid back through your scapula to help brace your core and hold the plank. 

Execution: 
- reach across, under your torso, with the opposite hand to grab the handle of the kettlebell
- pull/drag the kettlebell through and to the other side and set it down. 
- plant the hand on the ground
- reach through with the other hand to the opposite side and pull the kettlebell through from the other side.
- hold the brace in your trunk, keep your hips from wanted to shift or raise/lower too much.

Kettlebell Plank Pull Through

Rep Count: 12R 
Tempo: steady 
Modification: weighted sit ups or crunches. 

Set Up: 
- position yourself on the ground in a supine position [chest up]
- extend your legs or bend your knees and plant your feet on the ground. 
- grip a kettlebell in each hand, pronated grip
- extend your arms up so the kettlebells are over your chest in line with your shoulders 
- lock the arms in this extended position. 

Execution:
- drive your low back into the ground and flex your core
- reach the kettlebell up and into an overhead position as you sit up with your torso. 
- keep your arms extended as you lower your back to the ground with control. 
- fight to keep the legs from lifting as you sit up. Use a weight to pin them down if needed.

Kettlebell Otis Up

Tri Set: 14 minutes: AMRAP

6/11 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

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!!

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

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!

6/11 Full Body

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