Name: Playbook - Sam Sweeney - 6/19 Full Body
Uploaded: 2026-06-17T00:04:47.493Z
Duration: 50 min
Description: 6/19 Full Body

Megan

Ana lopez

yangBAE

Jess

This is one of the ones you lay on the floor after and regret your life choices 🤣👏 meant to hit 5 starts. This was 🔥Do the 10 min for each...you won’t regret it...or you will 💪🏼😎

Erin

Gloria

Loved this worked out! It kicked ass 🤘

Danielle Garcia

Victoria

Kenia

Rosa

Emilie

This was awesome full body workout!!! 🙌 🙌

Mia Arrowsmith

Amanda

Heart + Power Pump! Thank YOU same for strength training & conditioning packed into 1!!!! 💪🏽🦵🏽🏋🏽‍♀️💦😅❤️‍🔥

Tini

Kanchan

These 10 min compound sets were a new one for me and they were working!!!!

Audrey

Quetzali 

Tiffany

Sarah

Marla Sagatelian

Sarah Arnett

Full body on a Sunday 🥵🔥 loved these quick AMRAP’s!

Morgan

First full body on a Sunday for me! Loved it! 💪🏻🔥

Channing

Lakshmi Neelesh Nimmagadda

Sunday fun!  Good thing I did this early as my legs are gonna be so sore after leg day yesterday!! 😅

AMRAPS like this show me what I don’t realize I’m capable of! 😰💪🏼 Awesome full body programming.

Paula

Happy Sunday! 

Warm Up: foam roll, Full body warm up and activation routine from app and/or 10-15 mins steady state cardio

Click the ‘start now’ button to find the training day overview

[today can be used as an optional rest day]

Full body: 

Instruction: This workout is broken up into AMRAP pairs. This means you will be given 2 movements and a time cap. The goal is to complete as many rounds of the two movements as possible, within the timeframe given. Reps/time for each movement are written in below [this part of the workout is more endurance focused, pick appropriate weight so you are able to push your pace].

**Rest as needed throughout this training day**

AMRAP SET 1: 8-10 minutes: 
1. Deadlifts: 4-6R 
2. Weighted Plank Hold: 30 seconds

AMRAP SET 2: 8-10 mins
3. Barbell Overhead Walking Lunges: 8-10R total
4. Hollow Hold Rockers: 30 seconds 

AMRAP SET 3: 8-10 mins 
5. Barbell Thrusters: 8-10R 
6. Side Plank Crunch: 30 seconds 

AMRAP SET 4: 8-10 mins 
7. Barbell Pendlay Row: 8-10R total
8. Superman Lat Row: 30 seconds

6/19 Training Day Overview

Rep Range: 4-6R
Tempo: power 
Modification: trap bar/sumo deadlift, or DB/KB deadlift

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.

Deadlift

Time: 30 seconds
Tempo: iso hold
Modification: no weight, high plank [on hands] or plank on knees. 

Set Up:
- position a weight plate on your back
- get into a low plank position, position your elbows under your shoulders. 
- tuck your pelvis, squeeze your glutes, and contract the quads to hold the brace. 
- push your mid back through your scap 

Execution: 
- hold this position. 
- your body should stay in a straight line [watch for the hips rising or falling throughout]

[Weighted] Plank

AMRAP SET 1: 8-10 MINUTES

Rep Range: 8-10R total 
Tempo: power
Modification: barbell back walking lunges, KB/DB overhead walking lunges

Set Up: 
- grip the barbell with a snatch grip 
*line your 3rd or 4th finger up with the ring on each side. [pronated grip]
- snatch or press the barbell overhead
- depress your scapula and keep the barbell pinned overhead and in line with your shoulders. 
- drive your ribs down and brace [keep a neutral spine] 
- start with feet together. 

Execution: 
- step forward with one foot 
- plant your front foot on the ground and bend your front and back leg
- lower into a lunge position 
- tap your back knee on the ground [or get as close as you are able to with good form] 
- front leg should be bent at 90 degrees at the bottom of the rep
- drive through your front foot and step your back foot to meet your front as you step forward. 
- alternated which leg your step with as you walk forward. 
- keep your chest upright and barbell pinned overhead throughout 
- keep your spine neutral.

Overhead Walking Lunges

Time: 30 seconds
Tempo: steady 
Modification: hollow hold pulses. 

Set Up: 
- get on the ground in a supine position, chest up
- extend your arms and legs
- hold your arms overhead and lift your upper back and legs off the ground
- drive your back into the ground and tuck your ribs to flatten your core and hold the brace. 

Execution: 
- hold the ‘hollow’ position 
- lift your upper body and rock forward onto your glutes
- rock back onto your mid/high back 
- control the rock for the entire 30 seconds.

Hollow Hold Rockers

AMRAP SET 2: 8-10 MINUTES

Rep Range: 8-10R 
Tempo: power
Modification: DB/KB thrusters

Set Up: 
- begin with your barbell in a front racked position, grip is just outside of shoulder width [elbows high and forward] 
- take a hip width or slightly wider than hip width stance. 

Execution: 
- keep elbows high and pointing forward as you lower into a front squat
- as you stand up, use the momentum to immediately push the barbell up into an overhead position
- fully extend your arms at the top of the rep, stabilizing through your scapula. 
- lower the barbell back to your shoulders/high chest with control and immediately move into the next rep.
- Keep a neutral spine throughout.

Barbell Thrusters

Time: 30 seconds each side 
Tempo: steady 
Modification: bend both legs. 

Set Up: 
- position yourself in a side plank on your forearm
- lift your hips off the ground and drive them forward, contract your glutes to hold your hips in line with your upper and lower body

Execution: 
- slowly drop your hips until one side taps the ground 
- lift your hips as high as you are able to in the side plank position 
- contract your core [obliques]

Side Plank Crunch

AMRAP SET 3: 8-10 MINUTES

Rep Range: 8-10R 
Tempo: power
Modification: KB/DB pendlay row

Set Up: 
- stand shoulder width apart
- position the bar over the middle of your foot
- bend forward and grip the bar with a pronated grip just outside of hip width
- torso parallel with the ground. 
- hinge your hips back 

Execution: 
- depress your scapula to engage your lats
- retract the scapula as you pull the barbell to your mid chest
- contract your mid/high back 
- lower the bar back to the ground with control .
- tap the floor before continuing reps.

Barbell Pendlay Row

Time: 30 seconds
Tempo: steady 
Modification: superman pulses

Set Up: 
- get on the ground in a prone position, chest down 
- extend your arms and legs. 

Execution: 
- lift your upper and lower body off the ground
- as you lift your upper body, bend your arms and drive your elbows towards your hips. 
- contract your entire posterior chain 
- extend your arms and legs back out and lower your upper and lower body back to the ground.

Superman Lat Row

AMRAP SET 4: 8-10 MINUTES

6/19 Full Body

No modification for hack squat. No weight is not modification. Overall okayish workout.

Porchia

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 ♾️

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!!

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!

6/19 Full Body

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