Name: Playbook - Sam Sweeney - 7/10 Full Body
Uploaded: 2026-06-17T00:04:47.402Z
Duration: 65 min
Description: 7/10 Full Body

My wrists/forearms are murdered from holding metal

Emilie

Approximately 15-20’ 5rds ❤️‍🔥🫶🏻👌🏼🫰#tuesday

yangBAE

Lakshmi Neelesh Nimmagadda

rachel

Those ab rollouts got my soul shaking ☠️

Victoria

Holy moly, the ab roller workout killed def need to work on that.

Lisa

Elianna

Marla Sagatelian

Alice

Ashlyn

My first time doing these full body workouts. Loved the barbell thrusters! (I forgot to warm up my wrists tho)

Ruth

Always a five star workout! 
Thanks you! 💖💪🏼

Mia Arrowsmith

JulieAnn

Wow! What a calorie burner! Out of breath! Loved it!

Jessica

Holly

Haven’t worked out in almost two weeks, good pump to get back into it ! Feeling good 😌

Katana

I dread these full body workouts, but after I’m done I feel like the freakin hulk 💪🏼🤙🏼

Hill

Nyakeh

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 composed of deadlifts and weighted plank. Take 120 seconds of rest in between these sets and add weight appropriately from set to set. The rest of the training day is organized in one giant set AMRAP. This means you will be given 6 movements and a time cap [30-40 MINUTES]. The goal is to complete as many rounds of the giant set 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/2-4R
1B. Weighted Plank Hold: 4S/30 seconds
30-60 second rest between sets

*rest ~3-5 minutes [or more] before jumping into the giant set. 

Giant Set AMRAP: 30-40 Minutes
1. Bike Sprint: 20 seconds
2. Dumbbell Cleans: 15R
3. Barbell Rollout: 12R 
4. Barbell Thrusters: 10R
5. Farmers Carry: 60 seconds

7/10 Training Day Overview

Rep Range: 2-4R
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: 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

Compound Set

Time: 20 seconds
Tempo: sprint
Modification: this can be any sprint [treadmill, outside hill sprint, rower, sled, etc…]

Set Up: 
- adjust the seat on the bench to your height. 
- place feet on the pedals and grip the handles with each hand. 

Execution: 
- push and pull the handles of the bike as you pedal until you reach an all out sprint, 
- use your shoulders and lats to control the upper body and your glutes and quads to drive the legs.

Bike Sprint [any sprint]

Rep Count: 15R
Tempo: steady 
Modification: dumbbell hammer curls

Set Up: 
- start in a standing position, dumbbell in each hand, arms extended down by your sides. 
- plant your feet hip width apart and brace. 

Execution: 
- keep a neutral spine as you bend your torso forward just slightly,
- use your traps and shoulders to shrug the weight up to your shoulders 
*push up onto the balls of your feet and use the momentum to shrug the weight to your shoulders. 
- as soon as the dumbbells reach your shoulders elbows should be pointing forward. 
- Lower with control before repeating the reps.

Dumbbell Clean

Rep Count: 12R
Tempo: steady 
Modification: ab rollout, or plant walkouts [from feet or knees]

Set Up: 
- load the barbell with rubber plates that will give you the ability to roll the barbell back and forth
- get down into a kneeling position and grip the barbell slightly wider than shoulder width. 
- depress the scapula and pin them down to keep control of the movement through your lats (and keep the movement from wrecking your shoulders)
- pin a slight bend in the elbows (slight) 

Execution: 
- push the barbell forward and roll the barbell out and away from your body
- extend your arms and roll the barbell out only so far that you still feel in control of the movement, and your lats feel fully stretched but still engaged. 
- the goal is to keep a neutral spine as your roll the barbell out into an extended position. Think about engaging the glutes and tucking your pelvis up (posterior pelvic tilt). 
- your body should be a straight line in the extended position, hips should be in line with the spine/torso (pretend you have no butt). 
- keep arms locked in place, pull the bar and roll it back in towards your quads. 
- round your upper/mid back slightly at the top of each rep to help contract the core and lats together, each time 
- use a plank walkout to modify this movement

Barbell Rollout

Rep Count: 10R
Tempo: steady, quick 
Modification: dumbbell thrusters

Set Up: 
- begin with your barbell in a front racked position, grip is just outside of shoulder width
- take a hip width or slightly wider than hip width stance. 
- brace with your core and keep your chest upright

Execution: 
- keep elbows high and pointing forward as you lower into a front squat
- drive your feet through the floor and extend your legs. 
- use the momentum as you stand to immediately push the barbell up into an overhead position
- fully extend your arms at the top of the rep, stabilizing through your scapula. 
*head should be directly under the bar at the top of the rep. 
- lower the barbell back to your shoulders/high chest with control, catch the bar with soft knees and immediately move into the next rep.
- Keep a neutral spine throughout.

Barbell Thruster

Time: 30 seconds
Tempo: steady 

Set Up: 
- grip a set of heavy dumbbells in each hand. 
- contract your lats and pin them by your sides
- keep a neutral spine, chest out, and brace your core. 
- this is another instance to think “ribs down” to fight against the rib flare [rib flare can be cause by an anterior pelvic tilt as well, make sure the pelvis is neutral]
- grip the dumbbells with a “death grip”
- start with your feet together

Execution: 
- do not let the dumbbells swing or sway as you step forward
- carry the dumbbells as far as you are able to for 30 seconds.
- use your core to manage the tension in your forearms. 
- use your lats to lock the dumbbells in place and keep them from swinging  or swaying as you walk.

Farmer’s Carry

Giant Set: 30-40 Minute AMRAP

7/10 Full Body

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 ❤️‍🔥

Megan

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

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)

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

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

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!

7/10 Full Body

Community

More workouts from Sam Sweeney