Name: Playbook - Sam Sweeney - 7/1 Full Body [lower body/delt focus] or Rest Day
Uploaded: 2024-03-04T17:09:28.046Z
Duration: 65 min
Description: 7/1 Full Body [lower body/delt focus] or Rest Day

So much little rest time in the triset🫤

Omayma

Kelly

Megan

Jessica

Did not think I’d get through this one just by the looks of it. And then, I did.🤛🏻💪

Alisa Rose

kelly

Marie

Alice

Sarah Arnett

Darrien

Michelle Zabin

Deadly!  I sweating right through the exercises 🥵

Kimmy

Stephanie

Tracy

Victoria

Ashlee

Way to work us, Sam! You make me feel so strong 💪🏼 🥰

Taylor Willman

A sweat fest i wanted; a sweat fest i got 🔥

Rachel

That last compound set wasn’t my favorite.

Julie

Love for total body days! That grip strength tho 😒

Natalie Helser

Deja

Kristen

Tish

Molly DiSabato

Mia Arrowsmith

Juana

Everything I needed today!!! Was in a funk and this brought me right out!!! 🔥🔥🔥

Bree

Happy Saturday!

Week 6 of 7 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: 

1. Barbell Thruster: 5S/5R 

Triset:
3a. Single Arm Dumbbell Sumo High Pull: 4S/8-10R each side
3b. Otis Up: 4S/15R 
3c. [Heavy] Sled Push: 4S/30 seconds

4a. Decline Bench Straight Leg Reverse Crunch: 5S/10R
4b. Kettlebell Overhead Walking Lunges: 5S/20R total [switch kettlebell halfway through reps]

5a. Trap Bar Deadlift: 6S/10R 
5b. Trap Bar Farmer’s Carry: 6S/30 seconds carry
**no rest between sets

7/1 Training Day Overview

Rep Range: 5R 
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 each side
Tempo: steady 

Set Up: 
- place one dumbbell on the ground
- step behind the dumbbell, get into a sumo stance- feet wider than hip width, toes forward or slightly out 
- push your hips back, bend your knees and keep a flat back as you reach down to grip the dumbbell with one hand
- extend your other arm out to the side for balance
- drop your hips and point your chest fowrard

Execution: 
- drive your feet through the ground, extend your legs and push your hips forward as you lift the dumbbell off the ground 
- as soon as your hips are fully extended, drive your elbow high as you bend your arm and pull the dumbbell to chest level 
- your elbow should be higher than your dumbbell at the top of the rep 
- reverse the movement and extend your arm towards the ground again
- push your hips back, and bend your knees to tap the ground with the dumbbell in between reps 
- complete all reps on one side before moving to the next

Single Arm Dumbbell Sumo High Pull

Rep Count: 15R
Tempo: steady 

Set Up: 
- optional: place two heavy dumbbells on the ground in front of your mat to pin your toes under
- lie on the ground in a supine position 
- bend your legs and pin your toes under the heavy dumbbells on the ground
- grip a kettlebell in each hand, pronated grip 
- extend your arms and position the kettlebells over your front delts 
- pull belly button to spine, and brace

Execution: 
- drive your hips into the ground and use your core to lift your torso off the ground 
- keep your arms extended and rotate them into the overhead position as you sit your torso upright
- contract your core
- keep tension in your core and lower your back to the ground again 
- with arms extended, rotate the dumbbells over your front delts again at the bottom of each rep

Otis Up

Time: 30 second
Tempo: quick 
Modification: dead mill, sprint, bike sprint, plate push

Set Up: 
- load the sled with appropriate weight 
- step behind the sled
- squeeze your glutes and pull belly button to spine to set your pelvis in a neutral position/brace
- keep a flat back lean your torso towards the handles of the sled
- extend your arms and grip the handles with each hand, midway down on each side [if you grip the handles too high the sled will wanted to tip forward on you] 

Execution: 
- take marching steps forward as you push the sled
- be sure to extend your leg through each rep, get the most out of each step 
- keep tension in your lats to support your arms pushing the heavy sled 
- hold a tight brace and keep your spine neutral

[Heavy] Sled Push

Triset

Rep Range: 10R
Tempo: steady
Modification: flat bench or on the ground

Set Up: 
- position yourself in a supine position on the decline bench, head/shoulders positioned at the high end of the bench
- reach your arms overhead and grip the sides of the bench on either side of your head
- extend your legs, point your toes
- squeeze your glutes, pull belly button to spine, and brace
- contract your lats and pin your elbows forward 

Execution: 
- keep your legs straight, contract your lats, and use your core to lift your lower body away from the bench
- raise your legs until your toes are pointing up at the ceiling 
- lift your hips off the bench and contract your core
- lower your hips to the bench again 
- lower your legs towards the bench with control 
- keep control of the movement through your core, watch for rounding/coning/loss of brace
*lower legs only to the point you feel you are able to control with your core

Decline Bench Straight Leg Reverse Crunch

Rep Range: 20R total [switch kb halfway through]
Tempo: steady 
Modification: weight at shoulders

Set Up: 
- grip a kettlebell in one hand
- stand with feet together, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- use your free hand to assist your other arm in lifting the kettlebell up and into the overhead position- arm extended, kettlebell over you delt
- extend your other arm out to your side for balance
- keep a tall torso

Execution: 
- lift one foot off the ground and step forward
- plant your foot on the ground, drive the ball of your back foot down  
- bend both your front and back leg
- lower to at least a 90 degree bend in your knees 
- extend both legs and step your back foot to meet your front 
- alternate stepping forward with each foot
- complete 10R holding the kettlebell on one side before switching to the next 

-

Kettlebell Overhead Walking Lunges

Compound Set

Rep Count: 10R
Tempo: steady 
Modification: dumbbell or kettlebell suitcase deadlift 

Set Up: 
- load the trap bar with appropriate weight [or use no weight] 
*rubber plates will allow for a more controlled ROM 
- step in the center of the bar, feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine and brace
- push your hips back, bend your knees, and lean your torso forward as you reach your arms to grip the handles of the bar with a neutral grip 
- depress your scapula, contract your lats, and point your chest forward
- keep a neutral head, neck, spine 

Execution: 
- drive your feet through the ground, leg press the weight off the ground 
- as the bar passes your knees, drive your hips in and lift the bar into a standing position 
- contract your quads/glutes
- to reverse the movement push your hips back, bend your knees and lower the bar to the ground again 
- keep back flat, and chest up 
- keep knees over your ankles

Trap Bar Deadlift

Time: 30 seconds
Tempo: steady 
Modification: dumbbell or kettlebell carry 

Set Up: 
- load the trap bar with appropriate weight [or use no weight] 
- step in the center of the bar, feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine and brace
- push your hips back, bend your torso forward, and reach your arms to grip the handles of the bar with a neutral grip 
- drop your hips, depress your scapula, contract your lats, and point your chest forward
- keep a neutral head, neck, spine 

Execution: 
- extend your legs and lift the bar off the ground and into the standing position 
- drive your ribs down, and stay tall- think about a string pulling your head to the ceiling
- step each foot forward in a steady walking pace, toes forward
- keep lats tight and core brace

Trap Bar Farmers Carry

7/1 Full Body [lower body/delt focus] or Rest Day

4/27 Full Body or Optional Rest Day

Jody

Lorena

4/26 Shoulders, Biceps, Triceps

Would love to have more double sets or sets to do during waiting times to capitalize on the time :)

Olga

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Audry

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

Emily

4/20 Full Body or Optional Rest Day

Yanely

Landmine press following tricep push downs is evil genius 😈

Meghan

Literally cannot love this sequence enough. Upper body, core, still shaking from my leg workout….this is perfection 🫡

Katherine Maestas

4/19 Shoulders, Biceps, Triceps

Fucking KILLER on the quads!!! Skipped the walking lunges cause I don’t like them but everything else was chef’s kiss

Delilah

Absolutely LOVED the focus on stability today. Hands down one of my favorite workouts of this entire split so far, and this has been my overall favorite split so far!!

Serena

4/18 Quads and Glutes

Lamia

Ruben Dorado

Combined this with shoulders this week and I think I'm about to explode cause the pump is real 😂😂

4/17 Chest and Triceps

Kody Young

Who says you can’t get a good workout from home?! Killed it Sam!

Christina

Claire

4/16 Back and Biceps

Kerri

When you leave the gym with your calves and hammies feeling on-fire and invigorated, but also like noodles 😅 Such a beastmode workout, especially with those Nordic curls ❤️‍🔥❤️‍🔥

PR alert! 🚨 175 X 3 🤩 My best ever back squat! Sam & Noel are the bomb dot com!

4/15 Glutes and Hamstrings

This was so great and explosive omg 🥵🥵🥵🥵

feeling incredible 😆 Thank you so much 🙏

4/13 Full Body or Optional Rest Day

4/12 Shoulders, Biceps, Triceps

4/11 Quads and Glutes

Had one of my best days so far on flat bench press! Not high numbers but the weights moved like butter. Sweeney fitness programming is amazing!

Arms were shaking by the end 😄 great workout!

4/10 Chest and Triceps

Building wings to fly away 🦇 🪽 💪

Rear delts are feeling ON TOP OF THE WORLD right now 💪😍

4/9 Back and Biceps

Jamie

Firaaaaaaaaaaaa 🔥 🔥 a hard one! Liked it!

Karolane

4/8 Glutes and Hamstrings

Rowena

So happy with how much my coordination is improving with the single arm/leg snatch!

Katie

4/6 Full Body or Optional Rest Day

Such great stability and control today 💪

4/5 Shoulders, Biceps, Triceps

Alexis

4/4 Quads and Glutes

Diana

Grateful for incredible daily training!! Loved it & thank you 🧡

Jemme

4/3 Chest and Triceps

Every week, those 6 sets with 30 seconds rest leave me thinking I won’t finish all 6 sets. Always do though. Love them.

Did not sleep well and wasn't feeling it but still made it and pushed through today 🔥

Bent over dumbbell rows moving like butter! 🔥 💪

4/2 Back and Biceps

Tolivers

The modifications really come in clutch in a busy gym!

4/1 Glutes and Hamstrings

Thank you for incredible fullbody session!

3/30 Full Body or Optional Rest Day

Natalie

3 overhead exercises back to back about ended me 😅

First workout back after tummy bug illness. Felt good to move

jackie

3/29 Shoulders, Biceps, Triceps

I got cocky with those sissys and it put me in my place 😤

Daisy

That moment when you think you’re done and then see 3 sets of Spanish dropset 😂 💀 Quads are cooked 🍗 🔥

3/28 Quads and Glutes

I was reminded how much weaker my right arm/chest is today 😂

3/27 Chest and Triceps

Micaela

Seriously that was so freaking epic! 🦇

3/26 Back and Biceps

Jessie

3/25 Glutes and Hamstrings

Mariia

3/23 Full Body or Optional Rest Day

My first day back from 6 weeks off! I missed this 😜 it was a rough mental start, but such a good first day lift

First gym workout in forever and it was the pump I needed!

Hannah Ricci

3/22 Shoulders, Biceps, Triceps

Wow! All the variations! Such a great workout! ❤️🔥

Laura

3/21 Quads and Glutes

I hope all of her lifts continue to be this 🔥🦾 My arms are on fire!!

30 Reps is too much of anything!  Whewwww! 🔥

3/20 Chest and Triceps

What a perfect bday workout 💗 back and biceps feeling PUMPED!! Talk about starting my 30s right (And strong AF 😉)

3/19 Back and Biceps

Those quadruped cable kickbacks were fun!

I felt an amazing pump with the sumo 🔥 a great workout!

3/18 Glutes and Hamstrings

Deadlift strength and form getting better and better by the week 🤩

3/16 Full Body or Optional Rest Day

Hard to walk between shoulder sets because my glutes and quads are epically wrecked.  Well done!

Caryn

35 weeks prego and still getting it done with lighter weight and modification when needed ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

3/15 Shoulders, Biceps, Triceps

Flav

Shelly

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

Brittany

3/13 Chest and Tricep

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

7/1 Full Body [lower body/delt focus] or Rest Day

Community

More workouts from Sam Sweeney