Name: Playbook - Sam Sweeney - 6/17 Full Body [lower body/delt focus] or Rest Day
Uploaded: 2026-06-17T00:04:45.818Z
Duration: 65 min
Description: 6/17 Full Body [lower body/delt focus] or Rest Day

Lucy J

Omayma

Really loved the hip mobility and leg work in the triset :)

Megan

Ashley

Gabrielle

That was 🔥. A little sore from everything this week but felt good

Katie

Brooke

Rolled the thrusters into the glam muscle day. LOVE that movement

Audry

Porchia

Almost didn’t get this in today. So glad I did!!! Those wall walks 😮‍💨

Molly DiSabato

Those wall walks were killer but the shoulders after are so worth it😜

Bree

Jessica

Started real slow this morning but whoa! Did my body need this today!

Kayla

My favorite day of the week actually!!!!! Full body stimulus

Maria Zenz

Samantha

Natasha

Happy Saturday!

Week 4 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 Sumo High Pull: 4S/8-10R 
3b. Wall Walk: 4S/4-6R 
3c. Weighted Step Ups: 4S/60 seconds 

Core Compound Set: 
4a. Kneeling Cable Crunch: 5S/10R, 8R, 6R, 4R, 2R
4b. V ups: 5S/10R, 8R, 6R, 4R, 2R total

6/17 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 
Modification: dumbbell or sumo kettlebell high pull

Set Up: 
- load the barbell with appropriate weight or no weight [rubber plates will put you at a more appropriate starting point] 
- step your feet under the bar in a wide, sumo stance
- toes forward or pointing slightly out 
- squeeze your glutes, pull belly button to spine and brace
- keep a flat back and push your hips back as you bend down to grip the bar
- grip the bar with a pronated grip, directly under your shoulders
- drop your hips and lift your torso so your chest is pointing forward
- depress your scapula and contract your lats to keep the bar close to your body 
- keep a neutral head, neck, and spine 

Execution: 
- extend your legs, and drive your hips in as you pull the barbell off of the ground 
- use the momentum to pull the bar to chest level, driving your elbows high so your arms make a V shape at the top of the rep 
- push your hips back, bend your knees and control the momentum as you lower the bar to the ground with control
- keep your chest upright, facing forward
- tap the bar to the ground between reps, keep it fluid

Barbell Sumo High Pull

Rep Range: 4-6R 
Tempo: steady 
Modification: plank walkout to pike press


Set Up: 
- lie on the ground in a prone position, head facing away from the wall, feet lined up to the wall 
- squeeze your glutes, pull belly button to spine, and brace
- bend your arms and plant your hands on the ground on either side of your chest
- elbows should be in line with your wrists, arms bent at ~90 degrees

Execution: 
- extend your arms and press your chest away from the ground 
- step your feet up and onto the wall behind you
- use your entire upper body [lats] to walk your hands in towards the wall behind you as your feet climb the wall 
- step your hands in until you are facing the wall in a handstand position 
- keep a hollow position at the top, no banana shape/hyperextending the low back 
- slowly and carefully step your hands away from the wall and walk your feet down the wall 
- return your chest to the ground, in the start position 
- take your time
- use your lats and core to support  your arms- fully extend at the top of the rep

Wall Walk

Time: 60 seconds 
Tempo: steady 
Modification: no weight 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- stand in front of a bench or box, facing it 
- squeeze your glutes, pull belly button to spine and brace
- contract your lats to keep your dumbbells close to your sides

Execution: 
- lift one foot off the ground and bend your knee
- step one foot up to the top of the bench 
- extend your leg and drive your hips in as you step your back foot up to the top of the bench 
- step each foot back down to the ground one at a time 
- alternate each foot, each rep

Weighted Step Ups

Triset

Rep Range: 10R, 8R, 6R, 4R, 2R 
Tempo: steady 
Modification: banded kneeling crunch 

Set Up: 
- attach a cable rope to one side of the cable and position it high 
- step in front of the cable, facing the rope 
- get down on the ground in a tall kneeling position 
- grip the rope with a neutral grip 
- squeeze your glutes, pull belly button to spine, and brace
- pull the rope towards your head
- bend your elbows and squeeze them in close to each side of your head so they are pointing forward
- contract your lats to keep the rope in place 
- tuck your chin 

Execution: 
- use your core to pull the rope straight down 
- drive your elbows towards the ground and slightly round your upper back at the top 
- contract your core
- with your hips in place allow the rope to pull your torso back into the start position 
- do not hyperextend at the top of the rep, keep tension in your core
- keep glutes engaged

Kneeling Cable Rope Crunch

Rep Count: 10R, 8R, 6R, 4R, 2R
Tempo: steady 
Modification: 

Set Up: 
- lie on the ground in a supine position 
- extend your legs and point your toes
- extend your arms overhead, overlap your palms 
- squeeze your glutes, pull belly button to spine, and brace 
- tuck your chin

Execution: 
- use your core to lift your torso and legs away from the ground 
- reach your arms towards your toes in a V shape at the top of the rep 
- contract your core
- lower your torso and legs to the ground again
- keep arms and legs straight

V Ups

Compound Set

6/17 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

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

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

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)

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!

6/17 Full Body [lower body/delt focus] or Rest Day

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