Name: Playbook - Sam Sweeney - 6/4 Full Body
Uploaded: 2026-06-17T00:04:47.555Z
Duration: 55 min
Description: 6/4 Full Body

Denise Hofer

Oooh those Around the World’s ❤️‍🔥

Megan

Rowena

Tamara

After being so sore all week, this was just perfect!

Katie

I still fall for the “oh looks doable”. Deadly ☠️ great wod

Veronica

Loved this full body workout! My core was shaking during those hollow holds 😭

Ana lopez

This was a really good full body for when you’re so sore from heavy lifting!

Erin

LOVED this one. It was challenging and sweaty but the time FLEW by!

Kelli Coffey

Tiffany

Molly

Had to do some modifications. Garage gym is currently in storage 😭 but still a great workout!

Ellen

My core just stopped hurting from the last full body day 😭😭💀

Emily

Kimmy

I never do FB…but I loved this one! Simple moves is what I need😂

Rhona

Anyone else adding 25lb plates to your back for push ups???? Feeling stronger everyday!

Laurie

Lala

Carolyn

Ashley Laas

Catherine

Gloria

Only one round because im getting sick but ab 🔥

Teagan

Tianna

🌶🌶 that was a Spicy Saturday!! 🥵🥵

Stephanie

Anne

Audi

Lakshmi Neelesh Nimmagadda

Loved that one! Lots of new skills stability and core. ❤️🙏

Victoria

😮‍💨😮‍💨😮‍💨😮‍💨😮‍💨😮‍💨

Megan Laudick

✨✨✨✨🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸

Kelly

Killer!!! Loved this one. Perfect Saturday morning workout  🔥 🔥 🔥

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. Pull Ups: 3R [weighted, bodyweight, assisted, or inverted rows]
2. Dumbbell Push Press: 6R 
3. Barbell Walking Lunges: 12R total

Tri Set 2: 16 min AMRAP
4. Push Ups: 5R [weighted, bodyweight, on knees, or incline]
5. Dumbbell Pendlay Row: 10R
6. Barbell Alternating Step Ups: 12R total

Tri Set 3: 14 min AMRAP
7. Barbell Overhead Iso Hold Marches [in place]: 8R total 
8. Hollow Hold Around the Worlds: 10R 
9. Band Resisted Sit Ups: 15R

6/4 Training Day Overview

Rep Count: 3R
Tempo: steady 
Modification: assisted or banded pull ups, or inverted rows

*use weight for difficulty


Set Up: 
- use a bench or chair to reach your hands up to the bar if needed
- grip the pull up bar with a pronated grip, just outside of shoulder width. 
- step each foot into the band (if you are using the band) and extend the legs and arms straight, hang from the bar. 
- squeeze your glutes and brace your core [“brace for a punch and create a “hollow” position]

Execution: 
- depress your scapula as you bend your arms and pull your chest to the bar. 
- as you pull yourself up, keep the elbows in front of the shoulders/torso, think about breaking the pull up bar in half and use your lats to initiate the pull. 
- get your chin above the bar and contract your lats/back
- lower with control until arms are fully extended. 
- keep the wrists straight.

Pull Ups [weighted, assisted, or inverted row]

Rep Count: 6R 
Tempo: steady
Modification: Standing Overhead Press

Set Up: 
- grip a dumbbell in each hand
- in a standing position, feet hip width apart, position the dumbbells on your shoulders- pronate grip/palms facing forward. 

Execution: 
- keep your feet planted as you bend your knees softly
- as you extend your legs press up onto the balls of your feet [lift your heels] 
- simultaneously press the dumbbells up and into the overhead position. 
- think “ribs down” at the top of the rep and keep control of the overhead positioning through your core
- lower the dumbbells back to your shoulders with control

Dumbbell Push Press

Rep Count: 12R total 
Tempo: steady 
Modification: dumbbell or bodyweight walking lunges

Set Up: 
- position the barbell on your back in a back squat position. 
- pull the bar into your traps and position your elbows down
- begin standing with your feet together

Execution: 
- step forward with one leg
- plant your foot on the ground 
- bend both your front and back leg 
- lower into at least a ~90 degree bend in each leg
- drive through your front foot and extend each leg as you step the back foot forward to meet the front foot. 
- alternate stepping forward with each leg

Barbell Walking Lunges

Tri Set 1: 16 minute AMRAP

Rep Count: 5R
Tempo: steady 
Modification: drop to your knees, or sub for incline push ups. 

*add weight plate for difficulty

Push Ups [weighted, bodyweight, or knees/incline]

Rep Count: 10R 
Tempo: steady
Modification: dumbbell bent over row

Set Up: 
- grip a dumbbell in each hand, pronated grip
- stand with feet hip width apart
- bend forward and lower your torso towards the ground until your chest is facing the ground. 
- extend your arms towards the ground so the dumbbells are resting lightly on the ground, in line with your shoulders
- bend your knees enough so you are able to keep your spine neutral in the bent over positioning 
**if you’re back feels overextended when the dumbbells are resting on the ground, place plates on the ground under the dumbbells to raise your start point

Execution: 
- depress your scapula and brace your core 
- retract your scapula as you drive your elbows towards your waist [45 degrees from your torso[ 
- row the dumbbells until your elbows are in line with or slightly past your torso 
- lower the dumbbells back to tap the ground at the bottom of the rep 
- reset between each rep 
- use the momentum from tapping the floor to row the dumbbells but try to keep your chest facing the ground at all times.

Dumbbell Pendlay Row

Rep Count: 12R total 
Tempo: steady 
Modification: dumbbell alternating step ups

Set Up: 
- position a flat bench in front of a rack 
- position the barbell on your back [mid/high bar placement] 
- pull the bar into your traps, drive your elbows down towards the ground and contract your lats. 
- un rack the bar and step away from the rack so you are in front of the flat bench. 

Execution: 
- lift one foot off the ground and plant it on top of the flat bench
- drive down through the top foot and extend your leg as you step your back foot on top of the bench to meet the other foot. 
- step each foot back down to the ground one at a time
- steady yourself before alternating your stepping leg
- make sure to alternate each rep.

Barbell Alternating Step Ups

Tri Set 2: 16 minute AMRAP

Rep Count: 8R total 
Tempo: steady 
Modification: dumbbell or kettlebell overhead iso hold marches

Set Up: 
- grip the barbell with a wide/snatch grip 
*line up either your 1st, 2nd, or 3rd finger to the rings on the barbell on each side to secure a snatch grip. Width of your grip will depend on your personal anatomy, mobility, and bio mechanics- play around with it with no weight on the bar before committing. 
- stand and lift the bar to an overhead position
- the bar should be in line with your shoulders overhead. 
- lock out your elbows [do not hyperextend] 
- think ‘ribs down’ as you hold the barbell in the overhead position 
- squeeze your glutes to lock in your brace [do not hyperextend in your low back] 
- hold this position steady 

Execution: 
- carefully lift one foot off the ground
- bend your knee and drive it up towards your chest
- lower your foot back to the ground 
- alternate marching with each leg. 
- keep your upper body steady and make sure the bar stays directly overhead. 
- use your core to stabilize and control this movement.

Barbell Overhead Iso Hold Marches [in place]

Rep Count: 10R 
Tempo: steady 
Modification: hollow hold pulses [take out plates and upper body motion, or do the around the worlds with no plates]

Set Up: 
- grip a light plate in each hand- supinated grip [im using only 2.5 lbs each side]
- get on the ground in a supine position, chest up 
- extend your legs straight out
- extend your arms holding the plates overhead, palms facing up
- drive your back into the ground as you lift your legs off the ground [lift your legs only as far as needed for your back to be pressed entirely into the ground]
- hold your lower body in this position 

Execution: 
- lift your upper back off the ground and rotate your arms holding the plates out to your sides and then down in front of your torso [around the world motion] 
- reverse the motion and bring the plates back overhead [= 1 rep] 
- keep your lower back glued to the ground throughout 
- think about flattening your core into the ground, use your obliques to control the movement. 
-

Around the World Hollow Hold Pulses

Rep Count: 15R
Tempo: steady 
Modification: no band, or weighted sit ups or crunches. 

Set Up: 
- loop a large loop band low around a rack 
- face away from the rack and wrap the band around your chest
- step away from the rack just enough to feel the tension of the band pull you back 
- get down on the ground in a supine position [chest up] 
- bend your knees and plant your feet on the ground [use a bench or weights to pin your feet down for more control over the movement] 
- criss cross your arms across your chest

Execution: 
- tuck your chin and drive your low back into the ground and lift your torso
- sit up until yoforwarde back is off the ground and your chest is facing forward
- contract your core
- lower your back to the ground, controlling the resistance of the band as you do.

Band Resisted Sit Ups

Tri Set 3: 14 minute AMRAP

6/4 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 ♾️

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!

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 💀🫠

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!

6/4 Full Body

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