Name: Playbook - Sam Sweeney - 7/1 Full Body [lower body/delt focus] or Rest Day
Uploaded: 2026-06-17T00:04:45.751Z
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.🤛🏻💪

Diana

Alisa Rose

Marianne

Alice

Sarah Arnett

Darrien

Michelle 

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 Ratvasky

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

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

Porchia

Jennifer

6/16 Quads, Glutes

Audry

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

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

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!

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

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