Name: Playbook - Sam Sweeney - 6/26 Full Body
Uploaded: 2026-06-17T00:04:47.462Z
Duration: 65 min
Description: 6/26 Full Body

Melissa

Cara

Flavia

#wednesdayactivation it’s literally a real killer ❤️‍🔥🥵

yangBAE

Lauren

In love with this full body workout!!🤎🤎

Autianna

Omg, I was chanting “this sucks, this sucks, this sucks, sucky, sucky, sucky” over and over by the last tri-set. It pushed me to my limits today, but I finished and didn’t cheat my way out💪💪💪

Carissa

It looked so simple but was a sweaty mess by the end!

Katie

Sammi

Holy 💩. Amazing full body workout 🥵🔥💪. So glad I came back to this one.

Audry

I really love those dead bugs pullovers 😍😍😍 you’ve honestly got me hooked on dead bug variations for my favorite core exercises!!

Megan

Such a great workout to get in before we kick off the Fourth of July 🇺🇸

Taylor Willman

That second triset was super deceiving! Especially the sit-up on med ball 😳but awesome!

Diana

Wow! Sweaty mess! Thank you for these challenging workouts 🥵

Janelle

Oof that was a good full body session🔥

Gloria

That was great. So unassuming but after my 500th burpee (or maybe I added a 0) it felt like a lot!

Victoria

Kenia

rachel

My core, legs, and whole body are feeling 🔥🔥🔥

Kelsey

Marla Sagatelian

A sweaty Monday to start off my week! ❤

Mia Arrowsmith

Kanchan

Lakshmi Neelesh Nimmagadda

Sara

Ashley Laas

Priscila

Kate

Ally

Stephanie

Kirsten

Audi

So hard! Had to take a few breaks to catch my breath!

Lucia

Kimmy

Rosa

Kelly

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 begins with 4 sets of a compound set of deadlifts and weighted prank. Take rest in between these sets and add weight appropriately from set to set. The rest of the training day is broken up into AMRAP tri sets. This means you will be given 3 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**

Start with: Compound Set: 
1A. Deadlifts: 4S/4-6R
1B. Weighted Plank Hold: 4S/60 seconds
60-120 second rest between sets

AMRAP SET 1: 16 minutes: 
2. Unilaterally Weighted Kettlebell Front Racked Squats: 6R each side 
3. Kettlebell Swings: 10R
4. Kettlebell Dead Bug Pullover: 12R total 

AMRAP SET 2: 18 mins
5. Unilaterally Weighted [Single Arm] Hollow Hold Kettlebell Chest Press: 6R each side 
6. Burpee: 10R
7. Med Ball Full ROM Sit Up: 12R

6/26 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.

Deadlifts

Time: 60 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

Compound Set

Rep Count: 6R each side 
Tempo: steady 
Modification: front racked kb squat [both arms], goblet hold kb squat. 

Set Up: 
- grip a kettlebell in one hand. 
- position the kettlebell resting on your shoulder, with your elbow high in line with your shoulder and pointing out. 
- hold this position to support the kettlebell on your shoulder. 
- get into a hip width stance or slightly outside
- drive your ribs down and brace
- extend your other arm forward or out to the side for stability. 

Execution: 
- hinge at your hips and bend your knees
- lower into a full squat
- drive your feet through the ground and press up as you return to the standing position. 
- keep your elbow high to support the kettlebell and keep it from falling forward. 
- keep your torso upright and chest facing forward throughout each rep. 
- after completing all reps on one side, switch the kettlebell to the other shoulder and continue reps.

Unilaterally Weighted KB Front Racked Squat

Rep Count: 10R
Tempo: steady, 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

Rep Count: 12R total 
Tempo: steady 
Modification: un-weighted dead bug

Set Up: 
- hold a single kettlebell in both hand [hold on to the ‘bell’ of the kettlebell] 
- get down on the ground in a supine position .
- extend your arms so the kettlebell is above your chest
- raise your legs and bend the knees at 90 degrees

Execution: 
- think about filling the space between the floor and your back, keep your ribs from flaring and hold a strong base by thinking about flatting your trunk into the ground. 
- slowly lower the kettlebell back behind your head. 
- as you lower the kettlebell, drop and extend one leg towards the ground. 
- tap the heel of the extended leg and the handle of the kettlebell on the ground. [do not let the low back come off the ground, only lower so far as you are able to while keeping control through your trunk]
- exhale and contract your core as you drive the kettlebell back up, over your chest at the same time as you bring the leg back to a 90 degree position
- alternate legs each rep.

Kettlebell Dead Bug Pullover

Triset AMRAP 1

Rep Count: 6R each side 
Tempo: steady 
Modification: single arm floor chest press

Set Up: 
- lie on the ground in a supine position [chest up]
- grip a kettlebell in one hand, pronated grip
- lift your legs off the ground just enough to press your low back into the ground [drive your ribs down, flatten your core] 
- hold this position
- extend your arm so the kettlebell is over your chest in line with your shoulder. 
- extend your non working arm straight up or out for stability and support. 

Execution: 
- hold the brace as you bend your arm and lower the kettlebell
- bend your elbow below your shoulder and ~45 degrees from your torso
- lower you kettlebell until your tricep taps the floor. 
- extend your arm and press the kettlebell back up and over your chest. 
- contract your pec. 
- keep your core braced to keep your hips/torso from shifting throughout each rep.

Weighted Unilaterally Kettlebell Chest Press Hollow Hold

Rep Count: 10R
Tempo: steady, power
Modification: do not bring your chest to the ground and/or take hop out the top of the rep

Set Up: 
- stand in a hip width stance with arms at your sides. 

Execution: 
- hinge at your hips, bend your knees and bend your torso forward 
- reach your hands to the floor
- jump your feet back into a high plank position 
- immediately bring your chest and hips to touch the ground. 
- press your hands through the floor, lift your hips/chest off the ground and jump your feet in towards your hands.  
- raise your arms over your head and jump at the top of the rep.

Burpee

Rep Count: 12R 
Tempo: steady, power
Modification: frog sit ups. 

Set Up: 
- position two heavy dumbbells side by side [or any other surface to hook your feet under] 
- place a med ball behind the dumbbells and sit on the ball 
- bend your knees slightly and hook your feet underneath the dumbbells
- support your low back on the med ball as you lie back and extend your arms over your head. [chest up] 

Execution:
- drive your low back into the med ball 
- lift your arms over your head and drive them forward towards your feet 
- raise your torso and sit up
- contract your core
- lower your torso and arms back to the med ball with control. 
- arms should be extended over your head at the bottom of the rep. 
- make sure to tuck your ribs and contract your core before/during each rep.

Med Ball Sit Ups [full ROM]

Triset 2 AMRAP

6/26 Full Body

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

Porchia

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 ♾️

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)

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!

6/26 Full Body

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